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Índice
Healthy testosterone levels are an important part of men’s health. Testosterone helps support muscle mass, strength, bone density, energy, mood, and sexual health. Produced primarily in the testes, testosterone levels rise substantially during puberty, generally peak in early adulthood, and gradually decline with age.
Testosterone plays a central role in male physiology. It helps maintain muscle mass and strength, supports healthy body composition, and is essential for maintaining strong, healthy bones.
Testosterone also influences energy, motivation, mood, and overall sense of well-being. Maintaining healthy testosterone levels may therefore contribute to both physical and emotional vitality throughout adulthood.
Sexual health is another important consideration. Testosterone plays a key role in libido and normal sexual function, and declining levels can be associated with reduced sexual desire and changes in sexual well-being.
Research suggests that testosterone levels in men have declined over recent decades beyond what would be expected from aging alone. Population studies have found lower testosterone levels in more recently studied generations of men, including younger adults.1
Testosterone naturally declines with age, but levels can also be influenced by body weight, physical activity, sleep, stress, nutrition, medications, and overall health. Maintaining a healthy lifestyle can therefore play an important role in supporting normal testosterone production throughout adulthood.
Changes sometimes associated with low testosterone include reduced energy, decreased libido, loss of muscle mass and strength, changes in body composition, and changes in mood or motivation. However, these symptoms are not specific to testosterone and can have many other causes.
Men experiencing persistent symptoms should discuss them with a healthcare professional. Low testosterone is properly evaluated through a combination of symptoms and appropriate laboratory testing rather than symptoms alone.
A healthy lifestyle provides the foundation for maintaining normal testosterone production. Regular resistance exercise, maintaining a healthy body weight, eating a nutrient-rich diet, managing stress, and getting adequate sleep can all help support healthy testosterone levels. Certain nutritional and herbal supplements may provide additional support.
An important consideration when evaluating the research is a man's starting testosterone level. Studies include both men with lower testosterone levels and men whose levels are already within a healthy range, and results can differ considerably between these groups. An ingredient that supports testosterone in men with lower levels may have little or no effect in men who already have healthy levels.
If you are concerned about your testosterone level, talk with a healthcare professional about appropriate testing. This is especially important if you have persistent symptoms or are considering supplements specifically for testosterone support.
Adequate sleep is important for maintaining healthy testosterone levels in men. Research shows that insufficient or poor-quality sleep can lead to decreased testosterone production.2
During sleep, the body goes through essential processes, including testosterone release. In fact, most of the testosterone in the body is released during sleep. Chronic sleep deprivation or disruptions in sleep patterns can impair this process, resulting in lower testosterone levels.
Prioritizing good sleep hygiene by maintaining a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques can help support optimal testosterone production.
What men eat can impact their testosterone levels. A diet high in processed foods may lead to decreased testicular function, including lower testosterone. A recent study found that men who ate more bread and pastries, desserts, dairy products, and meals outside the home were more likely to have decreased testicular function. Conversely, men who ate more homemade foods and dark green vegetables were more likely to have normal testicular function.3
Other research has found that men with a standard Western dietary pattern, including high amounts of processed foods and snacks, had decreased testicular function. In these studies, men who ate more fish, chicken, vegetables, and fruits had better testicular function.4
These studies are observational, so they cannot establish a definitive causal link between dietary intake and low testosterone. However, they offer evidence that eating a whole foods diet with plenty of vegetables and lean proteins is associated with better testicular function and testosterone levels.
Several vitamins, minerals, fatty acids, and other nutrients have been studied for their roles in testosterone production and male reproductive health. An important consideration is nutritional status: for nutrients such as zinc and vitamin D, correcting inadequate intake or deficiency may be more relevant than supplementation in men who already have adequate levels.
Vitamin D is essential for bone, muscle, immune, and overall health. Vitamin D receptors are also found in male reproductive tissues, prompting considerable research into their relationship with testosterone.
Low vitamin D status has been associated with lower testosterone levels in some studies, although clinical trials of supplementation have produced mixed results. Maintaining adequate vitamin D levels is important for overall health and may help support healthy hormonal function, particularly in men with inadequate vitamin D status.5
Boron is a trace mineral involved in bone and mineral metabolism and interacts with nutrients such as vitamin D, calcium, and magnesium. Preliminary human research also suggests that boron may influence steroid hormone metabolism.
Small studies have reported increases in free testosterone following boron supplementation, but the clinical evidence remains limited. Boron is therefore best viewed as a trace mineral with a potential role in supporting healthy hormone metabolism rather than as an established testosterone booster.6
Fish oil is rich in omega-3 fatty acids like EPA and DHA, which are important components of cell membranes and support cardiovascular, brain, and metabolic health. They have also been studied for their potential role in male reproductive health.
In one controlled study, supplementation with DHA-rich fish oil for 12 weeks supported higher testosterone levels in overweight and obese men, but not in women. While more research is needed to determine its effects on testosterone, omega-3 supplementation may help support overall reproductive and metabolic health.7 Fish oil also supports cardiovascular function and mental health.
Magnesium is an essential mineral involved in hundreds of biochemical reactions, including energy production and normal muscle, nerve, and metabolic function. Research also suggests a relationship between magnesium status and healthy testosterone levels.
In one study, magnesium supplementation was associated with increased free and total testosterone in both sedentary men and athletes, with greater increases seen when supplementation was combined with exercise. While additional research is needed, maintaining adequate magnesium intake may help support normal testosterone production as part of its broader role in men's health.8
Magnesium is available in various forms, with popular ionized forms like citrate and glycinate being better tolerated than magnesium oxide, which can cause loose stools and digestive discomfort.
Zinc is an essential trace mineral required for immune function, DNA synthesis, cell division, reproduction, and numerous enzyme systems. It also plays an important role in normal male reproductive and hormonal function.
Zinc deficiency has been associated with reduced testosterone levels, while restoring adequate zinc intake in deficient men can support the return of testosterone toward normal levels. For this reason, adequate zinc status is particularly important for maintaining healthy testosterone production.9
Betaine, also known as trimethylglycine or TMG, is a naturally occurring compound found in foods such as beets and spinach. It functions as an important methyl donor and supports normal homocysteine and liver metabolism.
Betaine has also attracted interest in sports nutrition for its potential effects on strength, body composition, and hormonal responses to exercise. Small studies in resistance-trained men have reported favorable changes in testosterone-related measures following supplementation. However, the evidence remains preliminary, and betaine is better established as a methyl donor and performance-support nutrient than as a testosterone-support supplement.10
Herbal medicines, including whole herbs and standardized extracts, have been studied for their ability to support healthy testosterone levels, sexual health, and other aspects of male vitality. The evidence is strongest for certain standardized extracts, and results can vary considerably depending on the preparation and dose used.
Ashwagandha (Withania somnifera) is an adaptogenic herb with a long history of use in Ayurvedic medicine. In addition to helping support a healthy response to stress, clinical studies suggest that certain ashwagandha extracts may support healthy testosterone levels in men. Ashwagandha may also support strength, exercise performance, energy, and male reproductive health.11
Fenugreek (Trigonella foenum-graecum) has a long history of use as both a food and herbal medicine. Standardized fenugreek extracts have been studied for their effects on male hormonal and sexual health. Clinical research suggests that certain fenugreek extracts may help support healthy testosterone levels, libido, strength, and body composition in men.12
Tongkat Ali (Eurycoma longifolia), sometimes called Malaysian ginseng, is a Southeast Asian herb traditionally used to promote energy, vitality, and sexual health. Modern clinical research suggests that standardized Tongkat Ali extracts may help support healthy testosterone levels, particularly in men experiencing age- or stress-related changes in hormonal function. It may also support libido, energy, mood, and resilience to stress.13
Tribulus (Tribulus terrestris) has traditionally been used to support male vitality and sexual health. Despite its reputation as a testosterone-enhancing herb, clinical evidence does not consistently show that Tribulus increases testosterone in men with normal levels. Its more convincing role may be in supporting libido and overall sexual well-being rather than directly supporting testosterone production.14
Pomegranate (Punica granatum) and cacao (Theobroma cacao) are better known for their antioxidant and cardiovascular benefits, but a specific combination of standardized pomegranate rind and cacao seed extracts has also been studied for male hormonal health. In randomized, placebo-controlled clinical trials, this proprietary combination supported increases in free and total testosterone and improvements in measures of male vitality over eight weeks.15
Not every supplement marketed for men's health works by supporting testosterone. Several popular ingredients primarily support nitric oxide production, healthy blood flow, and sexual function. This distinction is important because testosterone and healthy sexual function are related but separate aspects of men's health.
L-arginine and L-citrulline are amino acids that support the body's production of nitric oxide, an important signaling molecule that helps blood vessels relax and promotes healthy circulation. L-citrulline is efficiently converted to L-arginine in the kidneys and can be an effective way to increase circulating arginine levels. Clinical studies suggest that supplementation with these amino acids may support healthy sexual function, particularly in men experiencing mild difficulties. L-arginine has a larger body of clinical research, while L-citrulline has the advantage of greater oral bioavailability.16,17
Pycnogenol is a standardized French maritime pine bark extract rich in antioxidant polyphenols that support endothelial function and the body's production of nitric oxide. Much of the research on male sexual function has combined Pycnogenol with L-arginine. Clinical studies suggest that this combination can support sexual function, sexual satisfaction, and other measures of male sexual health. Its primary role appears to involve supporting healthy vascular and endothelial function rather than directly influencing testosterone.18
Panax ginseng has a long history of traditional use for energy, vitality, and sexual health. Modern clinical research suggests that ginseng may support certain aspects of male sexual function, including sexual function and the ability to have intercourse. However, results have varied among studies, and a Cochrane systematic review rated the overall evidence as low certainty. Ginseng may therefore be most appropriately viewed as a traditional vitality herb with potential benefits for energy and sexual well-being rather than as a direct testosterone-support ingredient.19
Horny goat weed (Epimedium species) has been used traditionally in Chinese medicine to support sexual vitality. Its best-known constituent, icariin, has attracted considerable scientific interest because laboratory and animal research indicates that it can influence nitric oxide signaling and phosphodiesterase type 5 (PDE5) pathways involved in healthy sexual function. However, unlike prescription PDE5 inhibitors, convincing clinical evidence in humans is currently lacking. Horny goat weed is therefore better viewed as a traditional male sexual-health herb with promising preclinical research rather than an established testosterone or sexual-function supplement.20
Supplements that influence nitric oxide and circulation may have additive effects with medications that affect blood pressure or blood flow. Men taking nitrates, blood-pressure medications, anticoagulants, antiplatelet medications, or prescription medications for sexual function should discuss supplementation with their healthcare provider.
Product quality is especially important in the sexual-enhancement category because regulators have identified some products adulterated with undeclared pharmaceutical ingredients. Choose reputable manufacturers with appropriate quality testing.21
Finally, persistent changes in healthy sexual function should not simply be treated as a supplement issue. Difficulties with male sexual vitality can sometimes accompany cardiovascular, metabolic, vascular, or hormonal changes, making persistent symptoms worth discussing with a healthcare professional.
Many of the supplements and herbs mentioned here are widely used and generally considered safe for most men. Still, it’s important to remember that supplements may interact with certain medications or other supplements. Although rare, some individuals may be allergic to certain herbs or supplements, leading to allergic reactions. Always talk to a healthcare provider before using any new herbs or supplements.
Testosterone levels in men worldwide have declined over the past few decades. Studies indicate a significant decrease in testosterone levels in today's men compared to earlier generations, even after considering age-related factors. This decline has sparked concern within healthcare and research circles, prompting investigations into potential underlying causes and possible treatment options. Many natural options for improving testosterone levels exist, but more research is needed to establish which works best.
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