Do Testosterone Boosters Actually Work?
There is a single truth which is undeniable at this point in the male population—we are lower in Testosterone today compared to fathers and grandfathers to the tune of about 20%. Men have started to recognize this trend and the first place they look is the supplement counter. You can’t scroll the internet or walk through GNC today without seeing “test boosters” and pictures of former pro athletes screaming promises of more muscle, more drive, and more manhood in a bottle. Unfortunately brothers, this is mostly smoke and mirrors. Here’s why.
A 2019 study by Clemesha and colleagues broke down 109 ingredients sold as testosterone boosters. The verdict?
Only 24.8% had any evidence that they might raise testosterone.
10.1% were shown to lower testosterone.
Over 60% had zero human data behind them.
The rest? Mixed or useless.
Translation: most testosterone boosters won’t move the needle — and some could actually work against you. There is no meaningful long-term increase in testosterone from boosters. Much of the effects seen are placebo in nature vs actually seeing tangible increases in blood levels of total and free testosterone (which by the way, placebo effects are awesome in such a case as this, but paying out the butt for monthly “boosters” for a placebo effect isn’t on my recommendation list…)
Do any supplements help?
If you’re deficient in things like zinc or boron, correcting that gap can potentially nudge testosterone back toward normal. But if your diet is solid, doubling down with supplements won’t turn you into Hercules. It just tops off the tank.
Ashwagandha: A Solid Solution
One of the few exceptions is ashwagandha. Studies have shown it can raise testosterone, improve fertility markers, and even boost strength in resistance-trained men (Lopresti 2019; Wankhede 2015). Unlike most of the flashy herbs in proprietary blends, this one actually has backbone. It may not be a cure-all, but it at least has some randomized trials behind it showing improvements in testosterone across time.
The Bigger Picture
Here’s the hard truth: no capsule will ever replace the foundations of manhood. The single biggest factor for natural testosterone? Maintaining a healthy body weight. Carrying extra fat crushes testosterone as it leads to both poor health and the aromatization of free testosterone into estrogen. On the other hand, lifting weighs, training effectively, eating enough protein inside a balanced diet, sleeping like a king, and managing stress are the true “boosters” that actually work.
The Bottom Line
Most testosterone boosters are just marketing gimmicks. A few—like ashwagandha, zinc, and boron (if you’re deficient)—can help. But if you want real results, you’ve got to build them the old-school way: pumping iron, discipline, and lifestyle.
BUT…
There are men who even amidst doing all the right things with their training, diet, and lifestyle, still are behind the 8-ball. This is where consulting with a physician, getting your blood work done (which you should be doing anyways), and discussing your options may be necessary. Nonetheless, ditch the test boosters.
At Taylor Strength, we have an entire course on Testosterone—covering what it is, why modern men have seen such a decline, how to naturally manage it, and when TRT may be necessary.
The course is available inside my free community The Brotherhood HERE.
References
Travison TG, et al. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab. 2007;92(1):196-202.
Clemesha CG, Thaker H, Samplaski MK. “Testosterone Boosting” Supplements Composition and Claims Are Not Supported by the Academic Literature. World J Mens Health. 2019;37(3):220-229.
Lopresti AL, et al. Am J Mens Health. 2019.
Wankhede S, et al. J Int Soc Sports Nutr. 2015.
