Learn what to look for and avoid when shopping for a safe, effective testosterone-boosting supplement.

Many men begin noticing a dip in their testosterone production sometime in their 30’s. Muscle becomes harder to develop—but not impossible. There are plenty of guys in their 50s and 60s getting jacked (naturally) and they’re doing it with the help of testosterone supplements.

You’ve probably seen the t-booster ads that promise to make you look like Arnold, but what they don’t share are the nasty side effects that come years later from their proprietary blends. That’s why it’s important to find a supplement that not only uses proper ingredients but also lists their doses on the label. 

Here, we analyzed dozens of clinical studies on muscle building and testosterone before creating this guide. You’ll learn what ingredients work and which ones to avoid along with our top picks.

The Relationship Between Testosterone and Muscle

To build muscle, enough stress needs to be placed on the body to produce muscle protein synthesis — a foundational building block of muscle mass.

In addition to muscle-based stress through exercise, maintaining healthy t-levels also aids in building muscle mass. Testosterone supports healthy levels of hormones like IGF-1, which play a significant role in promoting muscle-protein synthesis and in turn, increased muscle.

With these factors maintained, you’re effectively stimulating the elements required to increase overall muscle size and strength.

A Quality Testosterone Supplement Can:

• Increase Physical Performance

• Decrease Body Fat

• Increase Muscle Mass

• Maintain a Healthy Sex Drive

• Aid Memory Recall

• Support Mood

Maintaining Testosterone

It’s normal for t-levels to drop as you age, but there are steps you can take to maintain adequate hormone levels.

• Get Enough Sleep Each Night

• Stay Active

• Maintain a Healthy Diet

• Find a Quality Testosterone Supplement

• Avoid Drugs & Alcohol Abuse

Results: What to Expect From a Quality Muscle-Building Supplement

Muscle Mass & Strength: Certain ingredients promote healthy male hormones or block detrimental ones, which can have a huge effect on your size and strength with training over time.

Drive & Stamina: As blood flow increases to your brain and muscles with the right nutrients, you may become more motivated with your goals as well as in the bedroom.

Mood & Stress: While you may not think of a muscle-building supplement as a stress reducer, many of the same ingredients that target muscle growth also help you relax and think clearly.

There’s no shortage of ingredients that claim to boost testosterone, but we narrowed the list down to those that have shown positive results in human clinical studies.

Best Ingredients to Boost Testosterone

There are no shortage of products containing a virtual kitchen sink of ingredients that claim to boost testosterone, everything from ashwagandha to zinc and everything in between. There is some scientific support showing ingredients like Tribulus Terrestris and Testofen (Fenugreek Seed found in Nugenix) may provide a good boost in free testosterone levels. But according to the latest scientific research, a Malaysian tree root extract called Tongkat Ali may in fact be the best of the bunch.

Tongkat Ali is the more common term for Eurycoma Longifolia, a medicinal tree root extract found exclusively in Malaysia and Indonesia. Tongkat Ali works by stimulating the release of free testosterone from its binding proteins and improves overall testosterone profiles. Human supplementation trials show a clear indication of reduced fatigue, heightened energy and mood, and enhanced lean muscle mass and fat loss in subjects consuming Tongkat Ali.^1-5

In a recent study published in the Journal of the International Society of Sports Nutrition, stress hormone profile (salivary cortisol and testosterone) was significantly improved by Tongkat Ali supplementation, with reduced cortisol exposure (-6%) and increased free testosterone status (+37%).

Based on the latest research, products containing certified Malaysian Tongkat Ali top our list of all-around best, natural testosterone boosters. But that’s not to say others not containing this compound can’t do the trick.

What Ingredients To Avoid:

Androstenedione: Androstenedione gained popularity as the supplement used by the baseball homerun hitter Mark McGwire and other professional sports players. In January 2005 legislation went into effect in the United States called the Anabolic Steroid Control Act of 2004. This reclassified androstenedione from a dietary supplement to an anabolic steroid, which is a schedule III controlled substance. What’s more, recent research shows it may enhance estrogen levels in men more so than it does testosterone. Some supplements made in China still include Androstenedione, which should be avoided.

Fenugreek: Fenugreek is native to the Mediterranean, Europe, and Asia. Fenugreek seems to slow sugar absorption in the stomach and stimulate insulin. Both of these effects lower blood sugar in people with diabetes. Fenugreek might also improve levels of testosterone and estrogen, helping to improve libido. However, the side effects may outweigh the small benefits in most individuals, which include diarrhea, stomach upset, bloating and gas. It may also cause allergic reactions in some people.

3 Tips For Results:

Real Results Take Time: Even with the best muscle-building supplement in the world, dramatic changes won’t happen overnight. But if you add it to your regimen not expecting miracles, you may be pleasantly surprised to see “night and day” differences in the mirror. Stick with it for at least 3 months for best results.

Clinically Studied Doses: Some brands use quality ingredients, but skimp out on doses to cut costs. Even if you’re getting the right ingredients, you won’t reap the full benefits with weak doses.

Money-Back Guarantee: A money-back guarantee shows the company’s faith in its product. Look for brands with at least a 60-day refund period — so you get 2 months to try it risk-free.

Top 5 Testosterone Supplements of 2023

We’ve compiled a list of what we’ve found to be the top five testosterone supplements on the market today.

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References Cited

1. “Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subject,” Talbott, et al.  J. Int. Soc. Sports Nutr. 2013 May 26;10(1):28.
2. “Tongkat Ali as a potential herbal supplement for physically active male and female seniors–a pilot study,” R. Henkel, et al.  Phytother. Res. 2014 Apr;28(4):544-50.
3. “Efficacy of Tongkat Ali (Eurycoma longifolia) on erectile function improvement: systematic review and meta-analysis of randomized controlled trial,” Complement. Ther. Med. 2015 Oct;23(5):693-8.
4. “Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology,” U. Rehman, et al.  Molecules 2016 Mar 10;21(3):331.
5. “A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM),” A. E. Leitão, et al. Maturitas, 2021 Mar;145:78-85.
6. “Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results,” A. Parisi, et al.
   J. Sports Med. Phys. Fitness. 2010 Mar;50(1):57-63. 
7. “The effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristics,” Int. J. Sport. Nutr. Exerc. Metab. G. Sleivert, et al. 2003 Sep;13(3):251-65.
8. Feuer L, Logrady N, Gottsegen A, et al. Anabolic-weight-gain promoting compositions containing isoflavone derivatives and method using same. United States Patent 3,949,085. April 6, 1976.
9. Feuer L, Farkas L, Nogradi M, et al. Metabolic 5-methyl-isoflavone-derivatives, process for the preparation thereof and compositions continuing the same. United States Patent 4,163,746. August 7, 1979.
10. Incledon T, Gammeren DV, Antonio JA. The effects of 5-methylisoflavone on body composition and performance in college aged men. Med Sci Sports Exer. 2001;33(5 suppl):S338 [abstract].
11. “Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength,” L.R. Brilla, et al. Exercise and Sports Science Laboratory, Western Washington University, Bellingham, WA.
12. Wilborn CD, Kerksick CM, Campbell BI, et al. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004;1(2):12-20.