Testosterone molecule and its chemical formula depicted in white on a blue background

Testosterone Booster Supplements Guide: Benefits and Side Effects

Testosterone is the primary hormone associated with muscle growth, so it’s no wonder why many bodybuilders are looking into testosterone boosting supplements.

It is known to increase muscle mass, improve your strength gains and also regulate your sex drive. Essentially, it is the hormone that makes boys men.

Testosterone levels rise and fall throughout the day, depending on your activities, diet, and sleep. The overall level starts to slowly but steadily decline after men reach the age of 25-30.

Many bodybuilders and serious athletes want to get the best benefit out of this hormone. That’s why they look into these types of products to regulate their testosterone levels throughout the day so that they are optimally high just when they need them to be – during workout and recovery!

These products also boost the body’s natural capability to produce this hormone.

Since it’s quite tricky to choose the right kind of testosterone booster supplement, we present you with this guide. It will answer all of the burning questions that you might have on the subject of testosterone supplements and why you should definitely look into them.

Once you’ve learned everything there is to know about the subject, you can check out our Top 10 Best Test Booster Supplements article and pick the one that suits your personal needs and body best!

Men can and should combine a great testosterone booster with other supplements that could benefit from it and push your training to the next level. The main culprits are naturally all of the best mass gainers, the best BCAA supplements, as well as even the widely known and often used all-around best creatine for men powders.

Women, sadly, won’t get anything good out of it unless they want to become bodybuilders and compete. That’s why we recommend getting something like The 10 Best Pre-Workout Supplements for Women, or 10 Best Fat Burners for Women instead.

So without further ado, here’s what all the hype is about!

What a Testosterone Booster Is and What It Does

An opened bottle of Tribulus Terrestris Testosterone Supplement lying on the side spilling some of its pill content

Testosterone is a hormone that is produced by the testes in men (and in ovaries of women) and is of paramount importance to muscle growth, among many other things.

What is it?

Testosterone booster supplements help increase the production of that hormone and help regulate its levels in your body.

They contain ingredients such as ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6), D-Aspartic Acid, Oyster Extract, Fenugreek, Stinging Nettle Extract, Vitamin D and etc.; all known to boost testosterone production levels in the body.

What does it do?

What happens when you take this type of supplement?

Well, there are three ways of naturally increasing testosterone in the body:

1 – Freeing existing one that is bound and inactive.

2 – Increasing your body’s natural production of it.

3 – Decreasing estrogen production which uses testosterone to produce it.

That’s exactly what testosterone supplements do.

The Main Ingredients

There are many substances that can boost testosterone production levels and free up existing testosterone while suppressing estrogen production. Note that they do not have the testosterone hormone in them at all.

Here are the main and the more common ones:

  • ZMA
  • D-Aspartic Acid
  • Fenugreek
  • Damiana
  • Tribulus Terrestris
  • Ginseng
  • Saw Palmetto
  • Vitamin D
  • Oyster Extract
  • Stinging Nettle Extract
  • Forskolin
  • Tongkat Ali

Here’s what the main ones do:

ZMA is one of the most common ingredients in testosterone supplements.

It’s common that many athletes suffer from zinc and magnesium deficiencies, along with other vital nutrients right after an intense training session – which can lead to an imbalance in the body; such as suppressed immune system, increased cortisol levels in the body and a poor anabolic hormone profile.

This all plays a crucial role in muscle growth and can severely hamper your results during recovery, especially during sleep.

D-Aspartic Acid is an essential amino acid that aids in the testosterone boosting process.  It helps your body release a plethora of different hormones, including the luteinizing hormone that regulates the testes, follicle stimulating hormones and probably the most important one – human growth hormone.

Vitamin D also helps release luteinizing hormones that help release testosterone, follicle stimulating hormones and growth hormone.

Ginseng helps regulate your body’s production of insulin which is known to interfere with the production of testosterone. It’s also known to improve the luteinizing hormone –  one of the main hormones that control the reproductive system.

Damiana is a shrub that is proven to boost the production of testosterone in the body while inhibiting estrogen production.

The Primary Benefits

The midsection of a muscular bodybuilder showing his abs

The benefits of taking testosterone boosters are many:

  • Increase Muscle Mass
  • Increase Libido (Sex Drive)
  • Increase Energy
  • Improve Confidence and Mood
  • Quicken Fat Loss
  • Get Stronger Bones
  • Improve Cardiovascular System
  • Help With Insomnia
  • Help Against Depression

As you can see, the benefits are many, so it’s entirely understandable why testosterone supplements have long been used to increase physical capabilities in men. They help men keep their body’s testosterone production and utilization at optimal levels.

Besides the muscle building benefits – the primary benefit is that test boosters help increase this hormone’s levels despite aging.

This means that older men get much better benefits of using these types of supplements than young guys!

Testosterone Booster Side Effects

So are testosterone boosters safe?

Well, as with any supplement, there are inherent side effects. However, these side effects exacerbate already existing conditions, and it is scientifically proven that if you are a completely healthy adult – they are safe to use.

The Most Common Side Effects are:

  • Acne
  • Sleep Apnea
  • Water Retention
  • Frequent Urination

It’s a frequent myth that you will become aggressive and angry if you take this type of supplement. That is simply not true because it depends entirely on the person’s personality and any pre-existing mental conditions.

There are no scientifically proven studies that these types of supplements increase aggression by themselves.

However, we have to note that incessant consumption of larger doses than recommended and for very long periods of time can cause increasingly severe side effects, such as increased risk of heart attacks, strokes, prostate cancer and hormonal imbalance.

Safety Facts

It is generally recommended that you are at least 25 years old if you want to use testosterone boosting products.

You should also consult with a physician or doctor before you start taking these types of supplements. Because it is very hard to tell if you actually have any sort of deficiency, to begin with.

Boosting your levels of this hormone is not advisable if your body already produces a good amount of it.

Also, never exceed the recommended dosage of this supplement, because overconsumption increases the risk of side effects.

Finally, avoid cheap knockoffs of products that make unbelievable claims and display steroid-using bodybuilders on the container. And in this case, it is crucial that you make sure the supplement does not contain any proprietary blends!

How to Take Testosterone Supplements

A bottle with various pills spilling out

Test booster supplements usually come in capsules or tablets, so you can take them with water, milk, juice, or any other sort of liquid, according to your own preference.


The best time to take natural testosterone boosters is first thing in the morning, with or without breakfast, and then last thing at night, just before you go to sleep.

How Much Should You Take:

In order to be extra safe – always follow the recommended dosage on the manufacturer’s label when taking this supplement.

It’s hard to know the exact amount that you need to take, because it all depends on your body. A doctor might help you with that.

6 Natural Ways to Boost Testosterone

There are several different ways you can naturally boost your testosterone hormone production levels, without having to take any sort of supplement.

These include:

  • Lifting heavy weights
  • Getting enough sleep
  • Not having too much excess fat 
  • Having a proper diet
  • Stress Less
  • Not drinking alcohol

Two things that are worth noting:

Drinking alcohol is proven to reduce testosterone levels in the body, so alcohol is one of the worst offenders when it comes to reduced levels of this hormone in the body.

Also, when you’re stressed out, your body increases cortisol production, a hormone that hampers testosterone production and utilization in your body – so try to be more relaxed throughout your daily life.

Several Natural Testosterone Boosters You Can Eat

There are a few testosterone boosting foods that you can eat to help your body produce it naturally.

Mainly, everything that’s very rich in zinc and vitamin D, along with a few other nutrients.

The list is long: Tuna, Milk, Egg Yolk, Oysters, Shellfish, Beef, Beans, Leafy Greens, Honey, Cabbage, Asparagus, Garlic, Bananas, Watermelon, Ginseng, Almonds, Oats, Citrus Fruit, Spinach, Grapes, Wild Salmon, Avocadoes, Pomegranate, Pumpkin Seeds, Coconut, Wheat Bran, Cacao, Macadamia Nuts, Extra Virgin Olive Oil, Parsley, Strawberries and all dark berries.

There are some other products, but these are the main ones. They all play a part in boosting your natural testosterone levels in one way or another.

As you can see, there is no better substitute for having a proper and varied diet.

Reasons You Might Need This Type of Supplement

A fit man holding a bottle of testosterone supplement in front of him and looking at it

Most men have a balanced level of hormones in their body, but several things can cause those levels to fluctuate; like not getting enough sleep, drinking too much alcohol or experiencing severe or prolonged stress.

This might cause several problems and indicate a hormonal imbalance in the body. So if you’re experiencing any of the following, you might want to visit a physician or doctor to check your testosterone levels.

• Low libido and sex drive, as well as having a hard time maintaining an erection.

• A decrease in muscle mass and bone density (this may be hard to notice, and is more noticeable in older people)

• Lethargy and Low Energy levels which make you feel powerless and tired all the time.

• Depression, Mood Swings, and Irritability

• All of these may be a cause of low testosterone levels in your body.

The real issue is that most men don’t notice these types of problems until they become extremely exacerbated and start causing some serious trouble. Don’t be like these men and check your health regularly!

The “Testosterone is a Steroid” Myth

Testosterone is literally a steroid compound; however, that does not make it dangerous or harmful.

The fact is that we’re all naturally filled with a variety of steroids – like estrogen, progesterone, cortisol, and even cholesterol.

A “steroid” is a term that’s used to describe a certain type of organic compound, one with four rings of carbon dioxide.

What most bodybuilders refer to as steroids are actually anabolic steroid hormonal agents that are specially designed to develop muscle mass and bone tissue. They’re also an injection of pure synthetic hormones, such as anabolic-androgenic steroids (AAS).

These types of natural testosterone boosting supplements contain no testosterone hormone at all. They contain vitamins, minerals, herbs and other similar ingredients to help boost your body’s natural production levels, free up existing testosterone and reduce estrogen production.

They are risk-free and scientifically proven to work and be safe.

Our Opinion: Do Testosterone Boosters Work?

Potrait of a musculat fit man looking at camera and thinking

Yes – the science is in and they work.

The effectiveness of each and every ingredient that these supplements contain has been extensively studied and their positive results have been proven and documented.

There are numerous studies like this one, this one and this one, and more which prove the effectiveness of naturally supplementing this hormone with your diet.

However, many men still fear using a testosterone booster because they confuse them with illegal steroid products or something similarly dangerous.

While we agree that those illegal products are dangerous and banned for a reason, you have nothing to fear when using a natural testosterone booster because they all contain proven and safe ingredients – otherwise they wouldn’t be sold at all!


Here are a few other highly rated products on our top lists:


If you are over 25 and want to improve your general well-being while maximizing your performance and muscle gains in the gym – a natural testosterone boosting supplement might just be the thing that you need.

We hope that our article answered all of the questions that you might have about this type of supplement and has shown you the vast number of its benefits.

Keep in mind that no supplement is a magic pill and that you will still have to have a proper exercise routine and a healthy diet in order to reap the best results and maximize the benefits.

The best thing you can do is to actually test yourself in the gym. Don’t be afraid to push yourself extra hard and step it up a notch – you might be surprised at the results!

What do you personally think about natural testosterone boosters? Have you tried one and would like to share your thoughts and experiences? We’d love to hear them in the comments below!

Train hard and stay strong!