Testosterone is a powerful natural hormone. It’s made by your body and affects almost every aspect of your daily life.
Healthy hormone levels help you experience a sense of confidence and well-being. You have more energy, muscle building becomes easier, you’re strong, and your vitality thrives.
While you might not ‘feel it’, well-balanced hormones like testosterone can even reduce the risk of various ails, such as obesity and blood sugar problems. Put simply, testosterone is arguably the most important hormone you have.
As an anabolic hormone, testosterone reacts with other hormones in your body to maintain homeostasis. For example, high cortisol (stress hormone) forces the body to make less testosterone.
This is why it’s essential to nail your nutritional basis to optimize your levels. This is where best natural testosterone booster ingredients come into play!
1. D-Aspartic Acid
D-Aspartic Acid is a natural compound closely connected to T production. It’s shown to influence the synthesis of luteinizing hormone, which travels from the pituitary gland in your brain to your testes where it triggers the production of testosterone.
Numerous studies show that boosting your D-AA intake can be beneficial at improving fertility and T in men with low testosterone. [1, 2] Pairing D-Aspartic Acid with a strength training program can help boost your muscle mass, too.
Until recently D-AA was thought to boost testosterone production in men of all backgrounds. However, new research challenges these findings – showing that D-AA only works if your male hormone levels are deficient. That said, you could still notice an improvement in muscle building!
2. Vitamin D3
Studies show a strong link between vitamin D deficiency and low testosterone.  Back in 2012 researchers also found evidence that around 50% of the world’s population doesn’t get enough of the nutrient. 
This is because many people don’t get enough direct sunlight, and foods that contain sufficient vitamin D levels are few and far between. Luckily, a vitamin-D rich supplement is a simple way around the issue.
One study involved men who were both vitamin D and testosterone deficient. A daily D3 supplement raised their T levels by 20% within a year! 
Other studies suggest that boosting your vitamin D levels could bring up additional health markers, including mood, circulation, and improved sperm quality.
Vitamin D is not a miracle supplement by any means, and it appears to work best when you have a deficiency.
Zinc or Zn is a trace mineral found in foods such as shellfish, beans and meat. It has a whole host of biological functions in your body.
Much like vitamin D, zinc deficiency is directly linked to low testosterone, making it an essential nutrient for men. Studies suggest that taking a Zn supplement could boost up your T levels if your Zn status is already low. And chances are, it is, because over 1 billion people worldwide are deficient!
One study found that taking 30mg per day increased levels of free testosterone, which is the unbound, most available type. 
Another done on wrestlers suggests that zinc could be a powerful tool for preventing dips in testosterone levels during prolonged hard exercise. Which makes it ideal for athletes. 
Ashwagandha is a herb that’s been used in Ayurveda Medicine for millenia. As an adaptogen, it balances your hormones, helping your body to better cope with stress and anxiety. This was known generations before the modern research proved it.
Experts suggest that it’s Ashwagandha’s stress-busting qualities that block cortisol and allow your testosterone to grow.
Other research suggests it even improves your ability to burn fat and build muscle.
Magnesium is a dietary mineral found in peanuts, onions, kale and other food sources.
It’s another nutrient that many people don’t get enough of. Low magnesium could be responsible for lowering the levels of your free testosterone, due to how it affects something known as ‘Sex Hormone-Binding Globulin’ (SHBG).
SHBG binds to your free testosterone and makes it inert. Most of the testosterone that floats in your body is actually bound to SHBG. Only about 2% is free.
Magnesium works by binding to SHBG proteins, allowing for more bioavailable testosterone to circulate in your blood. This is shown in research – study after study shows that supplementation of the mineral leads to increases in both free and total T levels. [10, 11]
DHEA is a natural hormone made by your body. It plays a role in controlling estrogen and managing testosterone, which is why supplementation works so well.
Some research shows that DHEA does boost testosterone when compared to placebo. When taken in doses between 50-100mg per day, the potential increases hit the 20% mark.  However, other studies found no benefits from taking DHEA.
Be careful using products with DHEA if you’re an athlete as it’s found on the World Anti-Doping Agency banned list.
Boron is a natural element found in abundance in the Earth’s crust. It’s also found in foods such as apples, nuts, salt, and is even used in manufacturing of certain products.
It’s thought that boron has an influence on the production of both estradiol and testosterone. According to a exhaustive study review, supplementing with 6 milligrams could boost your testosterone by 25% after just one week. 
Boron also seems to help convert bound testosterone into free available testosterone, as well as slashing estradiol levels by up to 50%.
Indole-3-Carbinol or I3C is an aromatase inhibitor, which means it helps block the conversion of your testosterone to estrogen, the female sex hormone. 
When estrogen is overproduced, it can mess with your hormone balance. This can manifest as gynecomastia (infamous man boobs), weight gain around the belly, loss of strength and size in your muscles, and irritability.
Not only that, I3C is thought to reduce sex-hormone-binding globulin (SHBG) which consequently allows for healthier levels of the bioavailable anabolic hormone.
9. Asian Ginseng
Asian Ginseng is an herb with roots in ancient Chinese medicine, where it’s been used for centuries. However, modern science now reveals it’s also promising in helping today’s men boost testosterone, alongside enhancing libido and sperm quality.
An extensive study review from 2013 found that Asian Ginseng can elevate both free and total testosterone levels.  However, the same can’t be said for American Ginseng.
If you see Ginseng in a T-booster supplement, make sure it’s Asian “Panax” ginseng. Siberian and American Ginseng may hold some benefits, but none are related to testosterone.
- D’Aniello A. D-Aspartic acid: an endogenous amino acid with an important neuroendocrine role. Brain Res Rev. 2007 Feb;53(2):215-34. doi: 10.1016/j.brainresrev.2006.08.005. Epub 2006 Nov 21. PMID: 17118457.
- Trummer C, Pilz S, Schwetz V, Obermayer-Pietsch B, Lerchbaum E. Vitamin D, PCOS and androgens in men: a systematic review. Endocr Connect. 2018 Mar;7(3):R95-R113. doi: 10.1530/EC-18-0009. Epub 2018 Feb 15. PMID: 29449314; PMCID: PMC5854850.
- Alshishtawy MM. Vitamin D Deficiency: This clandestine endemic disease is veiled no more. Sultan Qaboos Univ Med J. 2012;12(2):140-152. doi:10.12816/0003106
- Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019;13(2):1557988319835985. doi:10.1177/1557988319835985
- Sengupta P, Agarwal A, Pogrebetskaya M, Roychoudhury S, Durairajanayagam D, Henkel R. Role of Withania somnifera (Ashwagandha) in the management of male infertility. Reprod Biomed Online. 2018 Mar;36(3):311-326. doi: 10.1016/j.rbmo.2017.11.007. Epub 2017 Dec 7. PMID: 29277366.
- Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. J Pharm Biomed Anal. 2009 Feb 20;49(2):175-80. doi: 10.1016/j.jpba.2008.10.041. Epub 2008 Nov 5. PMID: 19095394.
- Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30. PMID: 20352370.
- Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48.
- De Santi M, Carloni E, Galluzzi L, Diotallevi A, Lucarini S, Magnani M, Brandi G. Inhibition of Testosterone Aromatization by the Indole-3-carbinol Derivative CTet in CYP19A1-overexpressing MCF-7 Breast Cancer Cells. Anticancer Agents Med Chem. 2015;15(7):896-904. doi: 10.2174/1871520615666150121123053. PMID: 25612679.