Are testosterone boosters safe?

Hola amigos,

I was buying some Christmas decorations yesterday, but little did I know I’d stumble upon a mix of unrelated items—including supplements.

Everywhere you look, supplements promise to “supercharge” testosterone, but science tells a more nuanced story.

If you’ve been wondering whether boosters like Ashwagandha or Tongkat Ali are the answer, here’s the evidence—and the actionable steps to take instead.

The Science of Testosterone Boosters

1. Ashwagandha

   • Evidence: Research shows Ashwagandha may slightly increase testosterone levels, primarily in men under chronic stress. The boost isn’t significant enough to impact muscle growth in most cases.

   • Other Benefits: It’s a proven adaptogen, meaning it helps your body manage stress, lower cortisol levels, and improve sleep.

2. Tongkat Ali

   • Evidence: Studies highlight its potential to support testosterone in aging or hypogonadal men. For active, healthy individuals, its benefits are less pronounced.

   • Key Insight: Aging men with low testosterone levels may benefit, but athletes should temper expectations.

3. Fadogia Agrestis

   • Evidence: Largely based on rodent studies. Human safety and efficacy remain untested.

   • Action: Avoid until robust human trials provide clear answers.

4. Shilajit

   • Evidence: Limited human studies, with questionable research methods. While testosterone increases were noted, the outcomes weren’t universally reliable.

PS: How was 2024 for you? Are you ready to take control of your health with a focused, data-driven approach in 2025? Click here to book a free introductory call

4 Science-Backed Practices You Should Focus On

Here’s what decades of research consistently show as the most reliable ways to naturally optimize testosterone:

1. Resistance Training

• Engaging in strength training 3-4 times per week significantly boosts testosterone levels, particularly compound movements like squats, deadlifts, and bench presses.

• Action: Aim for progressive overload—gradually increase weight or reps over time to challenge your muscles.

2. Nutritional Support
   

   • Nutrients like zinc, magnesium, and vitamin D play vital roles in hormone production.

   • Action: Incorporate foods like lean meats, nuts, seeds, and fatty fish into your meals. If deficient, consider supplementing after consulting your doctor.
     

3. Sleep Optimization

• Testosterone production peaks during deep sleep. Even one night of poor sleep can reduce levels by 10-15%.

• Action: Go to bed and wake up at the same time daily.

4. Stress Management

• Chronic stress raises cortisol levels, which inhibits testosterone production.

• Action: Practice mindfulness or meditation for 10 minutes daily. Engage in activities like yoga or journaling to reduce stress.

Your Next Steps

While supplements like Ashwagandha and Tongkat Ali may provide marginal benefits, your foundation lies in actionable, science-backed habits.

These strategies compound over time, delivering not only improved testosterone but also a stronger, healthier body.

Don’t chase shortcuts—build the habits that last.

PS: How was 2024 for you? Are you ready to take control of your health with a focused, data-driven approach in 2025? Click here to book a free introductory call