Testosterone Supplements: What Works and What Doesn’t
A few weeks ago, I highlighted that lower testosterone levels are linked to a higher risk of death and cardiovascular disease. Naturally, this might have you searching for ways to boost your testosterone levels. But before you reach for supplements, it’s important to know which methods are proven to work—and which ones might leave you disappointed.
Let’s talk about Tongkat Ali, a popular supplement often touted as a testosterone booster. Despite the hype, recent research suggests that Tongkat Ali may not be the reliable solution it’s often claimed to be.
In a study, both men and women were given 400 milligrams of Tongkat Ali, an herb from Southeast Asia also known as Eurycoma longifolia, to see how it affected their body composition and hormone levels. After four weeks, the results were underwhelming. Participants showed no improvements in free testosterone levels, body fat percentage, lean body mass (muscle), mood, sleep quality, grip strength, or attention span.
This isn’t the first time Tongkat Ali has failed to live up to its reputation. Another study focused on individuals with “androgen deficiency” (below-normal testosterone levels) found that the herb did not enhance testosterone levels, strength, or cardiovascular fitness. A separate study even suggested that it doesn’t improve erectile function or sexual satisfaction.
Now, this doesn’t mean Tongkat Ali won’t work for everyone—there are ongoing studies exploring different dosages—but if you’re dealing with low testosterone, there are more reliable methods with stronger scientific backing.
Here’s what you can do to naturally support healthy testosterone levels:
- Prioritize Sleep: Aim for at least 6 hours of quality sleep each night.
- Engage in Resistance Training: Lift weights or engage in other forms of resistance training 2-3 times per week.
- Stay Active: Make sure you’re moving daily, even outside of the gym.
- Build Social Connections: Strong social ties can lower stress, which is crucial for hormone balance.
- Eat a Nutrient-Dense Diet: Focus on whole foods and limit ultra-processed options.
These behavioral changes are supported by science and can be effective in promoting healthy testosterone levels, without the potential letdown of unproven supplements.
