Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
While essential for hundreds of enzymatic reactions, magnesium's key role here is its ability to inhibit SHBG from binding to testosterone. This action increases the amount of 'free' testosterone circulating in the body, which is the form that is biologically active and can exert its effects on tissues.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are present in the testes, and as a secosteroid hormone, it plays a direct role in the synthesis of testosterone. Numerous studies have shown a significant positive association between blood Vitamin D levels and total testosterone, making the correction of any deficiency a foundational step.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is a critical cofactor for enzymes involved in testosterone production. It also plays a role in inhibiting aromatase, the enzyme that converts testosterone to estrogen. Deficiency, which can be common in athletes, is directly linked to hypogonadism and low testosterone.
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High effect
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha's primary mechanism is the significant reduction of cortisol levels. Chronically elevated cortisol can suppress the hypothalamic-pituitary-gonadal (HPG) axis, leading to lower testosterone. By mitigating this stress response, Ashwagandha creates a more favorable anabolic environment, with multiple clinical trials showing direct increases in testosterone levels.
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Fish Oil
Fatty Acid
Impact
High effect
Typical dose:1000–3000 mg / day
The health of cell membranes in the Leydig cells of the testes is critical for proper hormone production. Omega-3s improve membrane fluidity and function. Studies suggest that higher omega-3 intake is associated with improved testicular function and higher levels of Luteinizing Hormone (LH), a precursor signal for testosterone production.
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Situational effect
Boron
Mineral
Impact
Situational effect
Typical dose:3–10 mg / day
Boron appears to exert its effects primarily by decreasing levels of Sex Hormone-Binding Globulin (SHBG), thereby increasing the concentration of free, unbound testosterone. Some evidence also suggests it may modulate estrogen metabolism, leading to lower circulating estradiol levels.
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Fenugreek
Botanical
Impact
Situational effect
Typical dose:500–600 mg / day
Fenugreek is rich in furostanolic saponins, which are believed to inhibit the enzymes aromatase and 5-alpha-reductase. By reducing the conversion of testosterone to estrogen and DHT, it may help support higher levels of free testosterone, with studies showing positive effects on libido and body composition.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1000–2000 mg / day
Emerging research, particularly in men with oxidative stress-related infertility, indicates that ginger can increase testosterone levels. Its proposed mechanisms include stimulating LH production, increasing cholesterol levels within the testes for hormone synthesis, and reducing oxidative damage to Leydig cells.
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Stinging Nettle
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Stinging Nettle root contains compounds called lignans that have a high affinity for Sex Hormone-Binding Globulin (SHBG). By occupying binding sites on SHBG, it leaves less of the protein available to bind and inactivate testosterone, thereby increasing the amount of free, bioavailable testosterone.
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