In recent years, testosterone has subtly emerged as one of the most googled health issues. Many people are investigating supplements in the hopes of feeling stronger, more focused, and more self-assured, whether they are gym-goers seeking to gain muscle or working professionals experiencing low energy. However, the actual question that most people are scared to address is: Are these supplements effective?

There are many promises on the supplement market like faster muscular growth, increased libido, more stamina, and enhanced mood are all promised by labels. However, not all products live up to the hype.

In this blog, we will dissect:

• The true functions of testosterone in the body
• Who actually requires supplements?
• Natural testosterone supplements
• Is Shilajit beneficial?
• A multivitamin capsule’s function

What Is Testosterone and Why Does It Matter?

Men’s testes are the primary source of testosterone, whereas women’s ovaries and adrenal glands produce lower amounts of the hormone. Despite being frequently linked to masculinity, it is essential for both genders.

Testosterone’s functions:

• Strength and muscle growth
• Density of bones
• Distribution of fat
• Production of red blood cells
• Libido and sexual function
• Stability of mood
• Mental abilities

Early adulthood is the natural peak for testosterone levels, which thereafter gradually decrease beyond age thirty. A slow decline is typical. However, this decline can be accelerated by lifestyle variables such as sedentary behaviour, stress, obesity, poor sleep, and food shortages.

Signs of Low Testosterone

Not all unpleasant days are caused by hormones. However, persistent symptoms could point to lower levels:

• Persistent exhaustion
• Diminished muscular mass
• An increase in body fat
• Low libido
• Mood fluctuations or agitation
• Fog in the brain
• Poor recuperation after exercising

It’s usually a good idea to have blood tests done before using pills to boost their levels. When it comes to hormone health, guesswork rarely works.

Do Testosterone Supplements Really Work?

The quick answer is that while many don’t, some do. This hormone itself is absent from the majority of over-the-counter pills. Rather, they contain herbal extracts and nutrients that help the body’s natural production.

The efficacy is contingent upon:

• Whether you have a deficiency
• The dose and grade of the ingredients
• Your nutrition, exercise, and sleep schedule
• Bad lifestyle choices cannot be overcome by supplements.

Supplements That Actually Work!

Let’s look at supplements that can actually work.

1. Vitamin D

In the body, vitamin D works similarly to a hormone. There is a substantial correlation between low testosterone and low vitamin D levels. After treating a vitamin D deficiency, the hormone levels in males often improve. Supplementation and exposure to sunlight can be beneficial¹

2. Zinc

The synthesis of testosterone requires zinc. Levels can be affected by even minor deficiencies. Those who are under a lot of stress, vegans, and athletes may need more zinc. Moderation is essential because excessive consumption might lead to imbalances²

3. Magnesium

Magnesium promotes healthy testosterone production, which is directly linked to improved muscular recovery and sleep quality. Studies have shown that taking magnesium supplements improves the levels in physically active people.

4. Ashwagandha

An adaptogenic plant with a reputation for lowering stress is ashwagandha. Stress management indirectly promotes hormone balance because it is adversely affected by the stress hormone cortisol. Studies have demonstrated improvements in sperm quality and these hormone levels in people under stress³

5. Fenugreek

The potential of fenugreek extract to boost free levels and libido has been investigated. When paired with strength training, the results are moderate but encouraging⁴

Shilajit: Ancient Resin, Modern Interest

Among natural supplements, shilajit stands out. Shilajit is a mineral-rich resin found in Himalayan regions. Traditionally used in Ayurveda, it contains fulvic acid and trace minerals.

What Research Suggests?

Men who took purified shilajit over a period of weeks showed improvements in their overall levels, according to some clinical research⁵

It could function by:

• Assisting in the synthesis of energy in mitochondria
• Supplying vital trace minerals
• Cutting down on oxidative stress

But quality counts. Heavy metals may be present in raw or tainted shilajit. Select tested and pure sources at all times.

Multivitamin Capsules

Beyond what is naturally occurring, a multivitamin capsule does not directly increase hormone production. However, it can address deficits in micronutrients that hinder the manufacturing of hormones.

Typical deficiencies:

• Calcium
• Zinc
• Vitamin D
• Vitamin B6
• Selenium

Clarifying expectations is aided by knowing how multivitamin tablets are used. They promote the general equilibrium of nutrients. Supplements may indirectly boost healthy levels if your diet is deficient in important elements.

Supplements That Are Overhyped?

Some elements are not well supported by evidence:

• D-Aspartic Acid (variable outcomes)
• Tribulus Terrestris (few human observations)
• Proprietary mixtures with ambiguous dosages that are marketed as “testosterone boosters” and include a lot of stimulants

Exaggerated statements such as “300% increase in 7 days” should be avoided. That is not how hormones function.

Lifestyle: Is The Real Foundation

Without considering lifestyle issues, no debate about its supplements can be considered thorough.

1. Strength Training
One of the best natural ways to boost it is through resistance exercise. Squats, deadlifts, and bench presses are examples of compound exercises that increase hormone production.

2. Sleep
Deep sleep is when this hormone is created. Long-term sleep deprivation can drastically lower levels. Try to get between 7 and 8 hours of good sleep.

3. Body Fat Management
A surplus of fat raises the activity of aromatase, which changes testosterone into estrogen. Hormone balance is supported when a healthy body composition is maintained.

4. Stress Management
Prolonged stress causes cortisol levels to rise, which inhibits its production. Stress management techniques include breathing techniques, meditation, and outside time.

5. Healthy Fats and Protein

Hormone production may be hampered by diets that include too little fat. Add sources such as eggs, nuts, seeds, and healthy oils.

Who Should Consider Testosterone Supplements?

Natural supplements might be something to think about if:

• Blood tests reveal somewhat modest amounts.
• Your symptoms are constant.
• You are deficient in certain nutrients.
• You are over 35 and gradually deteriorating.

However, a medical assessment is required if testosterone levels are clinically low. Under supervision, testosterone replacement therapy (TRT) could be necessary in some situations.

Are These Supplements Safe?

When used in the authorised dosages, vitamin and mineral supplements are generally safe.

Possible dangers consist of:

• Too much zinc is making you sick.
• Herbal extracts of poor quality
• Contaminated Shilajit
• Drug interactions

Always choose third-party tested brands.

Can Women Take Testosterone Support Supplements?

Additionally, women produce less testosterone. Supplementation should, however, be used with caution and ideally under a doctor’s supervision. Generally speaking, adaptogens and micronutrient correction are safer methods.

Final Thoughts

Testosterone supplements are not magic pills. But certain natural testosterone supplements especially vitamin D, zinc, magnesium, ashwagandha, and purified shilajit can support healthy levels when combined with proper lifestyle habits.

If you are searching for supplements to boost testosterone, start by fixing:

• Sleep
• Diet
• Strength training
• Stress

Then consider targeted supplementation based on blood work. Hormonal health is built, not bought.
If you are looking for a natural supplement, you can opt for the NUTRABAY Testosterone Booster supplement.

Frequently Asked Questions

References

1. Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2010). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(03), 223–225. https://doi.org/10.1055/s-0030-1269854[↩]
2. Te, L., Liu, J., Ma, J., & Wang, S. (2022). Correlation between serum zinc and testosterone: A systematic review. Journal of Trace Elements in Medicine and Biology, 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124[↩]
3. Smith, S. J., Lopresti, A. L., Teo, S. Y. M., & Fairchild, T. J. (2020). Examining the Effects of herbs on testosterone concentrations in Men: A Systematic review. Advances in Nutrition, 12(3), 744–765. https://doi.org/10.1093/advances/nmaa134[↩]
4. Lee-Ødegård, S., Gundersen, T. E., & Drevon, C. A. (2024). Effect of a plant extract of fenugreek (Trigonella foenum-graecum) on testosterone in blood plasma and saliva in a double blind randomized controlled intervention study. PLoS ONE, 19(9), e0310170. https://doi.org/10.1371/journal.pone.0310170[↩]
5. Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C., & Biswas, T. K. (2015). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), 570–575. https://doi.org/10.1111/and.12482[↩]