Testosterone

Supplement Guide

Written by the editors of Examine.com

Updated January 05, 2018
Medical Disclaimer
This guide is a general-health document for adults over 18. Its aim is
strictly educational. It does not constitute medical advice. Please consult a
medical or health professional before you begin any exercise-, nutrition-, or
supplementation-related program, or if you have questions about your health.

This guide is built on scientific studies, but study outcomes are never
homogeneous: individual results do vary. If you engage in any activity or
take any product mentioned herein, you do so of your own free will, and
you knowingly and voluntarily accept the risks. While we mention major
known interactions, it is possible for any supplement to interact with other
supplements, as well as with foods and pharmaceuticals.

A product may not contain the exact compounds and amounts listed on its
label. Before you decide whether to take it, investigate it and its manufacturer.
More than isolated compounds, herbs are prone to batch-to-batch variability,
which can alter their efficacy and safety.

For evidence supporting the claims mentioned in this guide, please visit
Examine.com.

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Table of Contents
02 Medical Disclaimer
04 How to Use This Guide
05 Core Supplements
08 Primary Options
10 Secondary Options
11 Promising Supplements
12 Inadvisable Supplements
13 Assembling Your Stack
14 FAQ
16 Precautions and Troubleshooting

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How to Use This Guide
The Examine.com team has been publishing research on nutrition and
supplementation since March 2011. Drawing from all we’ve learned, we’ve
designed this Stack Guide to help you figure out which supplements can help
you reach your health goal, and which can hinder you or just waste your money.

Core supplements have the best safety-efficacy profile. When used responsibly,
they are the supplements most likely to help and not cause side effects.

Primary options may provide substantial benefit, but only in the right
context. A primary option is not for everyone, but if you read the entry and
find that you meet the criteria, consider adding the supplement to your stack.

Secondary options have less evidence for their effects. They could work or be a waste
of money. Keep them in mind, but think twice before adding them to your stack.

Promising supplements are backed by tradition or by mechanistic, animal,

epidemiological, or anecdotal evidence, but not yet by convincing human trials.

Inadvisable supplements are either potentially dangerous or simply ineffective,

marketing claims notwithstanding. Do not add them to your stack. At best,
they’ll be a waste of money; at worst, they can cause you harm.

Now that you’ve been presented with various supplements worthy of your
interest, the time has come to combine them based on your objective. We’ll
guide you in assembling your stack.

Then comes the FAQ, in which we cover common questions that may arise
when assembling your stack.

Lastly, we include information on precautions and troubleshooting.

With all this combined, you should be able to identify and assemble the
supplement stack best suited to your objective.

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Core Supplements
Vitamin D
Why it’s a core supplement
Suboptimal levels of vitamin D are common, especially in people whose
exposure to sunlight (without clothes or sunscreen) is limited. Moreover,
the darker your skin, the longer you need to expose yourself to sunlight to
synthesize enough vitamin D. Still, if you spend a lot of time outside and live
near the equator, you can skip supplementation!

Figure 1: How
Figure 2: Howvitamin
vitamin D isDmade
is made

Vitamin D can be synthesized by sunlit skin The liver converts vitamin D to The kidneys then convert 25-hydroxyvitamin
(7-dehydrocholesterol) or ingested (D2 and D3). its more active form, D into the very potent form of vitamin D
It then travels to the liver. 25-hydroxyvitamin D. called calcitriol (1,25-dihydroxyvitamin D). It
is this form that assists with calcium
maintenance in the body.

Vitamin D has often been researched in the context of male fertility. Vitamin
D receptors can be found on sperm cells, and vitamin D may also play a role
in the production of steroid hormones. In a study on men with low vitamin D
levels, supplementing vitamin D3 over the course of a year led to an increase in
testosterone levels. Since the participants were all middle-aged men, however, they
may have started the experiment from a state of age-related testosterone decline.
The effect of vitamin D supplementation on younger men is currently unknown.

Vitamin D comes in two forms. Ergocalciferol (D2) is obtained through the

irradiation of some plants and fungi, whereas cholecalciferol (D3) is the kind of
vitamin D your body synthesizes from the cholesterol in your skin under the
action of the sun’s ultraviolet B (UVB). Vitamin D3 is both more stable and more
bioavailable than vitamin D2; as a supplement, it is usually derived from lanolin, a

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 Testosterone — Core Supplements

waxy substance secreted by the skin glands of woolly animals, but a vegan-friendly
option (a lichen extract) is also available.

How to take it
Take 2,000–3,000 IU (50–75 mcg) of vitamin D3 with with a meal containing fat,
either year round or only during the colder, darker months, when you are least
likely to synthesize enough vitamin D from sun exposure. The lower end of the
range is a typical dose, whereas the higher end comes closer to the doses used in
studies on vitamin D and testosterone.

Doses higher than 3,000 IU may be warranted in cases of severe deficiency or

non-response at lower doses, as ascertained by a blood test. Keep in mind that,
over months, 10,000 IU/day can become toxic.

Zinc
Why it’s a core supplement
Zinc (Zn) is an important mineral for general health and is often marketed as
a testosterone booster. As with magnesium, however, zinc supplementation
can only help when low testosterone levels are linked to a zinc deficiency. If
your body has enough zinc, taking more will not benefit you.

On the contrary, over time, high doses of zinc can irritate the gastrointestinal
tract. They can also cause a copper deficiency, since zinc kick-starts the
process of creating metallothionein, a protein that binds zinc but also other
metals, notably copper; the bound metals then leave the body as waste
products. Even higher doses of zinc can also damage the liver and kidneys,
but the doses in this guide are too low to pose any of those risks.

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 Testosterone — Core Supplements

Figure 2: EffectsFigure
of1: low, adequate, and high zinc intakes
Effects of low, adequate, and high zinc levels.

LOW INTAKE ADEQUATE INTAKE HIGH INTAKE

low testosterone, impaired normal testosterone, robust immune upset gastrointestinal tract, liver damage,
immune function, diarrhea function, normal growth kidney damage, copper deficiency

How to take it
Zinc requirements vary according to diet and level of activity. Sedentary people
who do not sweat much and eat enough meat might not need to supplement
zinc at all, and should otherwise limit themselves to 10–20 mg/day (15–25 mg/
day for vegetarians and vegans). Athletes and other people who sweat a lot
(which results in zinc loss) can take 25–30 mg/day.

Zinc should be taken with meals, so as to prevent potential nausea. Avoid

taking calcium, iron, magnesium, and zinc at the same time in combinations
of 800+ mg, since high amounts of these minerals will compete for absorption.
Though to a lesser extent than magnesium, zinc may also impair the absorption
of antibiotics, notably those in the tetracycline class (e.g., doxycycline) and
quinolone class (e.g., ciprofloxacin), so consider taking zinc and antibiotics at
least 6 hours apart.

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Primary Options
DHEA
Why it’s a primary option
The hormone dehydroepiandrosterone (DHEA) circulates throughout the
body and can be called to make other hormones, notably testosterone and
estrogens. Supplemental DHEA can support normal testosterone levels; this
effect is especially reliable in case of age-related low testosterone. People with
healthy hormone levels will see no benefit from supplemental DHEA.

As DHEA is a mild CYP3A4 inhibitor, it should not be used alongside

pharmaceuticals that are metabolized by this enzyme.

How to take it
Take 25–50 mg of DHEA once a day with a meal.

Magnesium
Why it’s a primary option
You can get a blood test for either free testosterone or total testosterone. Total
testosterone comprises free testosterone and bound testosterone. Testosterone
can be weakly bound to albumin or strongly bound to sex hormone binding
globulin (SHBG). Testosterone bound to albumin can be freed; testosterone
bound to SHBG cannot. Only free testosterone is free to affect your body.

Magnesium supplementation can increase total testosterone. By inhibiting

SHBG, it can also increase the percentage of free testosterone. Both increases
are marginal, however, and only likely to matter in people whose diets are
poor in magnesium. Since, like zinc, magnesium is lost through sweat,
athletes should be particularly mindful of magnesium levels in their diets.

Magnesium is usually safe, but it may impair the absorption of some

pharmaceuticals, notably bisphosphonates. Magnesium acts synergistically
with calcium channel blockers to lower blood pressure, creating a risk of

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 Testosterone Optimization — Primary Options

hypotension (i.e., low blood pressure). If you take any medication, talk to
your doctor before you consider supplementing magnesium.

How to take it
A diet comprising magnesium-rich foods (such as fish, nuts, beans, and
green leafy vegetables) renders supplementation unnecessary, at least for
the purpose of testosterone normalization. In case of magnesium deficiency,
adding or increasing dietary sources of magnesium should be the first option,
but in the absence of practical ways of doing so, supplementation can be used.

Commonly supplemented forms include citrate, gluconate, and glycinate. To

increase absorption, magnesium gluconate should be taken with a meal; other
forms can also be taken on an empty stomach. Magnesium oxide is better
avoided since its low bioavailability can cause intestinal discomfort and diarrhea.

The standard dose is 200 mg of elemental magnesium once a day, though up

to 350 mg can be used. Because magnesium might have a sedative effect, it is
often supplemented before bed.

Avoid taking calcium, iron, magnesium, and zinc at the same time in
combinations of 800+ mg, since high amounts of these minerals will compete
for absorption. Like zinc, magnesium may also impair the absorption of
antibiotics, notably those in the tetracycline class (e.g., doxycycline) and
quinolone class (e.g., ciprofloxacin), so take magnesium and antibiotics at
least 6 hours apart.

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Secondary Options
Coleus Forskohlii
Why it’s a secondary option
Coleus forskohlii is an herb historically used in Ayurvedic medicine. It can
increase the body’s levels of cyclic adenosine monophosphate (cAMP). It
might also increase the efficacy of other supplements that increase cAMP,
such as caffeine. An increase in cAMP levels in the testicles leads to an
increase in testosterone synthesis. Supplementation of Coleus forskohlii has
been noted to increase testosterone synthesis in one study on overweight men.

Because of its many bioactive compounds and a lack of information on its

long-term effects, Coleus forskohlii should be cycled. It should not be taken
with blood thinners, calcium-channel blockers, or pharmaceutical nitrates
(supplementing nitrates through foods, such as beetroot juice, is fine), as this
could result in hypotension (low blood pressure). In addition, it might not
be safe for people suffering from liver ailments, as a rodent study noted an
increase in liver fat (not due to forskolin but to other, unknown compounds
in the herb).

Because of those caveats, and the limited number of randomized controlled

trials in humans, Coleus forskohlii is only a secondary option.

How to take it
The main bioactive compound in Coleus forskohlii is called forskolin. More
research is needed to confirm an ideal dosage, but the standard protocol is 25
mg of forskolin twice a day, 4 to 6 hours apart, for a total of 50 mg/day. Most
Coleus forskohlii extracts are 10% forskolin, in which case 25 mg of forskolin
translates to 250 mg of the extract.

Coleus forskohlii supplementation should last no longer than 12 weeks,

followed by a 12-week break. Short-term use has been shown to be safe, but
more research is needed to determine the long-term effects.

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Promising Supplements
Boron
Like magnesium and zinc, boron is a dietary mineral. As a supplement, it is sometimes
recommended for postmenopausal women with low hormone levels. Some studies
have also noted an increase in testosterone in men, even in young men, taking 10 mg of
boron per day, but this effect is unreliable — its magnitude varies significantly between
studies using similar dosages and methodologies. More research is needed to ascertain
boron’s effects on hormone levels and determine the mechanism behind those effects.

D-Aspartic Acid
D-Aspartic acid (DAA, or D-aspartate) increased testosterone levels in two studies.
The one in healthy men reported a 42% increase with 3.12 g/day. The one in infertile
men, which suffered from severe methodological limitations, reported a 30–60%
increase with 2.66 g/day. However, two later studies in resistance-trained men noted
no increase with 3 g/day; the latest even noted a 12.5% decrease with 6 g/day.

Research is still too scarce and results too inconsistent for DAA to be more than
a promising supplement. What little evidence there is seems to indicate that men
with low testosterone levels are more likely to benefit from DAA supplementation.

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Inadvisable Supplements
Libido Enhancers
People often assume that an increase in libido reflects an increase in
testosterone. This is not always true. Maca, fenugreek, and Tribulus terrestris
are among the herbs that can affect your libido yet have no effect on your
testosterone levels.

Some other herbs, such as ginger and Eurycoma longifolia, can only support
the testosterone levels of infertile men (or of men with testicular damage).

Many others herbs, like horny goat weed, have not even been studied in
humans yet.

Stinging Nettle
Studies have found that stinging nettle can benefit men suffering from benign
prostatic hyperplasia, with no effect on their total testosterone levels. Their
free testosterone levels, however, were not assessed.

In our bodies, testosterone is either bound (strongly to SHBG, weakly to

albumin) or free. SHBG-bound testosterone cannot affect us. A lignan
called 3,4-divanillyltetrahydrofuran, found in stinging nettle roots, binds
to SHBG in vitro (i.e., in test-tube studies). Should this effect extend to oral
supplementation, an increase in free testosterone would logically ensue, but
human studies are needed to validate this theory. Moreover, this increase
would probably be temporary; with time, the body can be expected to either
decrease its production of testosterone or, more likely, increase its production
of SHBG (sex-hormone-binding globulin).

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Assembling Your Stack
Incorporating Core Supplements
With a meal containing fat, take zinc (10–30 mg), magnesium (200–350 mg),
and vitamin D3 (50–75 mcg / 2,000–3,000 IU).

If you get plenty of sun, you may not need to supplement vitamin D. Similarly,
eating foods rich in zinc and foods rich in magnesium can render supplementation
unnecessary, especially on days you don’t work out (i.e., on days you sweat less).

Still, should you decide to supplement with both minerals, you’ll find in ZMA
a combination of zinc monomethionine aspartate, magnesium aspartate, and
vitamin B6. Always read the label, however, for different manufacturers can use
different proportions, and some even throw in additional ingredients you may or
may not want to take.

The core supplements are recommended for most people; their efficacy and safety
are backed by a significant body of evidence. Take them for a couple of weeks before
you consider making any modification, such as adding one of the following options.

Incorporating Options
For young men (<35 years old) who want to increase their testosterone levels
With a meal containing fat, take zinc (10–30 mg), magnesium (200–350 mg),
and vitamin D3 (50–75 mcg / 2,000–3,000 IU).

Take Coleus forskohlii (25 mg of forskolin twice a day) for 2 weeks, then take a
6-week break.

For middle-aged men who want to support their testosterone levels

With a meal containing fat, take zinc (10–30 mg), magnesium (200–350 mg),
vitamin D3 (50–75 mcg / 2,000–3,000 IU), and DHEA (25–50 mg).

Supplementation should complement a healthy diet and exercise plan.

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FAQ
Can I add to my stack a supplement not covered in this guide?
Supplement your current stack for a few weeks before attempting any change.
Talk to your doctor and research each potential new addition in advance.
Check for known negative interactions with other supplements in your
current stack, but also for synergies. If two supplements are synergistic or
additive in their effects, you might want to use lower doses for each.

Can I modify the recommended doses?

If a supplement has a recommended dosage range, stay within that range.
If a supplement has a precise recommended dose, stay within 10% of that
dose. Taking more than recommended could be counterproductive or even
dangerous.

Should I take my supplements with or without food? And at what time?

Answers are provided in each supplement entry whenever the evidence
permits. Too often, however, the evidence is either mixed or absent. Besides,
a supplement’s digestion, absorption, and metabolism can be affected
differently by different foods. Fat-soluble vitamins (A, D, E, K), for instance,
are better absorbed with a small meal containing fat than with a large meal
containing little to no fat.

Starting with half the regular dose can help minimize the harm a supplement may
cause when taken during the day (e.g., tiredness) or in the evening (e.g., insomnia).

I have an iron stomach. I have never felt nauseous from supplements. Do I still need to take
precautions to avoid gastrointestinal upset?
If you have never had any issues with nausea or vomiting, you may have an
easier time ingesting large doses of certain supplements. Nevertheless, it is
not a good idea to disregard the warnings on a product.

I took 400 mg of a magnesium supplement and experienced diarrhea. Why is that?

If magnesium is indeed the culprit, then your diarrhea was probably caused
by too large a dose reaching the colon. Alternatively, it could mean that your

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 Testosterone — FAQ

body’s levels of magnesium are in fact sufficient, making supplementation

unnecessary.

In the future, split your daily dose into multiple doses. If the problem persists,
reduce your daily dose to 200 mg. If you are using magnesium oxide, switch
to a different form of magnesium.

What’s the difference between elemental magnesium/zinc and other kinds of

magnesium/zinc?
“Elemental” refers to the weight of the mineral by itself, separately from
the compound bound to it. For instance, consuming 500 mg of magnesium
gluconate means consuming 27 mg of elemental magnesium, whereas
consuming 50 mg of zinc gluconate means consuming 7 mg of elemental zinc.

Product labels display the elemental dosage. On a label, “27 mg of magnesium

(as magnesium gluconate)” means 27 mg of elemental magnesium (and 473
mg of gluconic acid), whereas “7 mg of zinc (as zinc gluconate)” means 7 mg
of elemental zinc (and 43 mg of gluconic acid).

Since the body can use DHEA to make estrogen, shouldn’t men avoid supplementing it?
In addition to being a signalling molecule in and of itself, DHEA is the
precursor to androgens and estrogens. Therefore, yes, DHEA may increase
estrogens levels in men, depending on various factors, such as an individual’s
overall levels of androgens and estrogens. However, feminizing effects haven’t
been reported.

Will creatine affect my testosterone levels?

Most studies indicate that creatine has no effect, positive or negative, on
testosterone levels. One study did report a minor, transient increase in
testosterone post-workout; this spike was probably due, not to creatine
directly, but to the increase in training volume made possible by creatine.

Will caffeine affect my testosterone levels?

Caffeine increases cyclic adenosine monophosphate (cAMP) levels in
humans. An increase in cAMP levels in the testicles leads to an increase in
testosterone synthesis. So it was logical to think that caffeine might increase
testosterone levels in humans. Alas, when a study tested this theory, what
increases it noted were minor and highly variable between participants.

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 Testosterone Optimization —

Will my diet affect my testosterone levels?

Yes, and in too many ways to count! To tackle the big issues, though, you
should keep in mind that diets very low in calories or fat are likely to reduce
your testosterone over time.

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Precautions and Troubleshooting
Stack components are seldom studied together. The safest way to add
supplements to your daily routine is one at a time, at least a couple of weeks
apart, to better assess the effects (and side effects) of each new addition. Start
at half the regular dose for a week, then slowly increase to the regular dose if
you are not experiencing the desired effects. Remember, however, that even if a
supplement can coax your body into producing more testosterone, it can only
do so within your physiological limits; so do not expect steroid-like effects.

Since minerals and vitamins (especially the fat-soluble vitamins: A, D, E, and

K) can accumulate in the body, it is best to consider supplementation only
after a dietary evaluation. Track what you eat for a week; if, on average, you are
getting less than 80% of your Recommended Dietary Allowance or Adequate
Intake, supplementation becomes an option, though first you should try eating
more foods rich in the desired vitamin or mineral.

An increase in testosterone is usually followed by an increase in

dihydrotestosterone (DHT), which can worsen hair loss in men predisposed
to male-pattern baldness (receding hairline and hair thinning on the crown).
Should this be a concern, consider using topical minoxidil. You could also ask
your doctor about finasteride — which inhibits 5-alpha reductase, an enzyme
responsible for the conversion of testosterone to DHT — but keep in mind
the potential side effects of medications that alter hormone levels.

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