I get asked all the time… “Dr. A, what supplement can I take to help increase my energy, libido, and testosterone?”
I love this question – especially in light of the fact that 99% of the info on the topic is produced by scammy supplement companies looking to make a quick buck…
Or the info is completely ungrounded on the current scientific evidence on this important topic (we'll cover the most important research findings here).
Here at the Fit Father Project, we are NOT affiliated with ANY supplement companies. We are simply guys passionate about men's health, exercise, and scientific research.
My promise to you: this guide is one of the most simple, research-compiled pages on natural testosterone supplements that definitively work, which supplements might work, and how you might combine these supplements into an effective plan to safely (and naturally) increase your testosterone levels.
In preparing this page for you, I DUG DEEP into the serious to actually give you some seriously useful stuff.
Here's The Quick Table Of Contents Of What We'll Cover:
- Why Testosterone Matters For Men Over 40
- The Dark Side Of The Testosterone Supplement Industry
- The 5 Best Natural Testosterone Supplements That Work (Research Proven)
- The 4 Best Libido Enhancing Supplements To Stack With
- The Fit Father Testosterone Supplement Stack Recommendation
- Invitation: Try Our 30-Day Diet & Workout Program + Get Our “3x Higher Testosterone” Course FREE
That's the roadmap. Let's dive straight into this training on the natural testosterone supplements that work.
Step #1: First Off, Here's Why Testosterone Matters For You
You've probably heard that testosterone is the “master male hormone.”
And you've certainly heard the claims that testosterone will help you build muscle mass, burn fat, feel confident, and boost your libido & sense of manliness.
All of that is true.
As guys, we need testosterone to feel great. New research even shows that testosterone is VITAL to keep our male brains healthy (guys with “low T” exhibit early Alzheimer's like symptoms).
Here's the problem: As we age, testosterone declines at a rate of 1.2% per year after we hit 30.
- By the time we're 40, testosterone is down at minimum 12%.
- By the time we're 50, testosterone is down at minimum 24%.
- By the time we're 60, testosterone is down at minimum 36%.
And as testosterone declines, muscle starts falling off your bones. Your energy levels begin to tank. Your libido drops. Your erection quality gets substantially worse.
IMPORTANT: These testosterone decline numbers I cited above are simply the natural physiological decreases that our bodies go through – the numbers DO NOT take into account the testosterone killing effects of stress, estrogens in our environments, poor diets, & lack of exercise.
Yes, lower testosterone this is “natural” part of aging… YET, through my years of medical research, I'm in the thought camp that you and I can use some strategic supplementation to keep your body in optimal condition for as long as possible.
Step #2: The Dark Side Of The Testosterone Supplements
Before we cover the 5 most research-backed natural testosterone supplements that work, I need you to know this…
The United States' Supplement Industry is a $37 Billion dollar monster. Many companies want to sell you ANYTHING – whether or not it works or is safe – to get a piece of this business pie.
For this very reason, there are A TON of bullsh** testosterone supplements that simply do not work.
Thankfully, we have hardline research on natural testosterone supplements that work, so I can help you cut through the B.S. and ensure you're taking quality products that are both safe and effective.
Let's meet the 5 best natural testosterone boosting supplements now…
The 5 Foundational Natural Testosterone Supplements That Work
Believe it or not, the FASTEST way to increase your testosterone levels with supplementation comes down to CORRECTING COMMON NUTRIENT DEFICIENCIES that many of us guys unknowingly have.
There are 4 VERY common deficiencies that kill testosterone levels. They are Vitamin D, Zinc, Magnesium, & DHEA.
Research shows that most men are deficient (at least) one of these key nutrients. In this section, we’ll cover these common nutrient deficiencies (and how to fix them)…
Key Supplement #1: Vitamin D3
Dosage: 3,000 – 5,000 IU/day
Studies show that 3000IU Vitamin D3 increases testosterone levels in men with low Vitamin D levels (1)*.
Vitamin D deficiency is RAMPANT in our modern society. Here are a few very common ways your body is depleted of Vitamin D stores:
- Stress – have any of this? 😉
- Not enough sunlight (or using sunblock)
- Not enough sleep
- Living above 37º North latitude (see image here)
New research has shown that 75% of the people studies had Vitamin D deficiency. This is a VERY common problem – especially if you live north of the 37º Latitude.
That’s why, here at the Fit Father Project, we consider Vitamin D3 one of the FOUNDATION 7 supplements for Men – we cover extensively cover this list in our FF30X 30-Day Program.
Now, when it comes to testosterone, it appears that Vitamin D deficiency suppresses testosterone. When we correct deficiency with proper diet, sunshine, and supplementation, testosterone increases.
Raising Vitamin D3 levels ABOVE the normal healthy ranges (30-70ng/mL) doesn’t add further benefits to testosterone based on the current research.
Some Recommended Products:
Key Supplement #2: Zinc
Dosage: 25- 30mg per day
Zinc deficiency also reduces serum testosterone levels in men. Again, just like Vitamin D3, normalizing Zinc deficiency raises testosterone levels.*
Zinc is lost heavily through sweating, and many guys are not getting the recommended amount of Zinc through dietary sources.
Being deficient in zinc can also weaken your immune system (this is one reason why most “immune boosting” supplements contain zinc).
Some Recommended Products:
Key Supplement #3: Magnesium
Dosage: 200-400mg at night
Magnesium, another mineral like zinc, also contributes to low testosterone when you're deficient. Like zinc, Magnesium is also lost through sweat.
Magnesium is also fairly “difficult” to get through dietary sources – unless you are eating a lot of dark green leafy vegetables, nuts, and seeds (see food sources below).
New research even suggests that up to 75% of the population consumes insufficient amounts of magnesium.* (2)
Again, this is a common and EASY deficiency to correct that will benefit your testosterone levels naturally.
Plus taking supplemental magnesium has the added benefit of naturally lowering blood pressure, relaxing your body, and fighting stress-induced fatigue.
Some Recommended Products:
Key Supplement #4: Creatine Monohydrate
Dosage: 5g daily (1 tsp) away from caffeine
There are a TON of BIG misconceptions about creatine that I want to clear up right now.
#1: Creatine is NOT a steroid. It does not cause your body to build massive amounts of muscle. It does not cause you to look big, jacked, and bloated.
#2: Creatine is extremely well-researched and very safe when taken properly. There are over 380+ published scientific studies on creatine proving both its safety and efficacy.
#3: Creatine is NOT just for athletes or men looking to increase testosterone and performance naturally. New research has shown that creatine supplementation preserves muscle mass in older individuals regardless of exercise (3) and even provides a significant boost to brain power, memory, and cognition (4)*.
How does creatine do all of this?
Basically, Creatine is actually an ENERGY compound that your muscles rely on when you are doing explosive activity like the highly effective workouts we hand you in the FF30X program.
Basically, when we supplement with Creatine Monohydrate, we are giving your muscle MORE ENERGY, so that your workouts can be more effective.
Your muscle will fatigue less quickly and will have a higher power output.
The end result…? You will have more effective workouts, which can, in itself, raise your testosterone levels.
Now, creatine supplementation has also been shown to increase serum testosterone levels by around 15%, which is a pretty big effect for a safe, natural supplement (5)*.
And more effective workouts lead to more fat loss and more muscle building.
There are many new “fancy” Creatine products on the market – however they don't out-perform the old, tried and true “monohydrate type” – which also happens to be the most cost-effective version.
Here are a few recommended products:
Key Supplement #5: DHEA
Dosage: 25-50mg once per day with meal
Dehydroepiandosterone (DHEA) is a naturally occurring hormone that helps your body produce testosterone. DHEA is a precursor to testosterone, and it’s produced by your adrenal glands that sit on top of your kidneys.
Now, as we age, DHEA levels decrease – which has an impact not only on testosterone levels but also on energy, mood, and cognition.
Supplementing with DHEA normalizes testosterone levels in deficient men. DHEA will NOT raise testosterone levels significantly above normal ranges.
As such, this supplement is best for age-related testosterone decline. There is very little evidence shows that it raises testosterone in younger people (aka this is GREAT for the older Fit Fathers reading this).
The 4 Best Libido Enhancing Supplements
Ok, so we covered the 5 BASE natural testosterone supplements that work.
Now, we're going to change gears a bit and talk about another similar and related class of supplements that are important for us guys – namely “Libido Boosting Supplements.”
Now here's something that I find very interesting…
Libido health is NOT JUST based on testosterone levels (although correcting testosterone deficiency can certainly help).
There are a MYRIAD of other factors such as stress, blood flow, and brain chemistry that impact libido.
In this section, we will cover a few powerful herbs that have been used for THOUSANDS of years to boost libido – and they do so quite reliably in the research.
Interestingly, almost ALL of these herbs have NOT been confirmed to increase testosterone. They impact libido through different mechanisms…
Now, because testosterone increasing and libido are two important and interrelated concerns for us guys, I wanted to include a quick synopsis of the 4 best libido enhancing herbs.
I have used all of these myself in the past and can attest to the efficacy – even as a younger guy with good testosterone levels. If you are more on the “seasoned” side of life, you will probably see even more potent benefits.
Let's dive in…
Libido Enhancer #1: Maca Root
Maca has been used as an aphrodisiac (libido enhancer) for THOUSANDS of years – and for very good reason. From both medical research and empirical evidence, maca reliably increases sexual desire.
Research confirms that Maca DOES NOT seem to increase testosterone levels; however, it may have a gentle “hormone balancing” effect.
Men supplementing with Maca also commonly experience an increase in sperm production (larger ejaculate).
Outside of its libido enhancing effects, Maca also protexts the brain from damage, improves bone health, and even boosts memory and brain power in already healthy people.
Libido Enhancer #2: Tribulus Terrestris
Dosage: 200-450mg/day (of a 45-60% saponin extract product).
Tribulus is another aphrodisiac herb with a LONG history use (thousands of years) dating back to ancient Ayurvedic medical practices. It’s classically been used to enhance male vitality, virility, and even benefit cardiovascular and urinary health.
Interestingly, Tribulus is one of the MOST COMMON herbs in “Testosterone Boosting” supplements on the market.
Yet, from the research: Tribulus does NOT seem to reliably increase serum testosterone levels. It may, however, increase androgen (testosterone) receptors in the brain – allowing the testosterone you already have to bind to a greater number of receptor sites thereby enhancing libido.
On that note: Tribulus does reliably exert potent libido and sexual wellbeing effects in the research.
Recommended Products (with Tribulus + other herbs):
*this is a good combination product.
Libido Enhancer #3: Tongkat Ali (aka Longjack)
Dosage: 200-300mg (of a 100:1 extract) 1-2 times per day.
Eurycoma Longifolia Jack – known as Tongkat Ali, Malaysian Ginseng, and Longjack – is another herb with a long history use as both a potent libido and erectile quality enhancer.
Research shows strong evidence of aphrodisiac effects of Tongkat Ali. Tongkat Ali may increase sperm production, improve erectile quality, and even delay premature ejaculation (6)*.
Libido Enhancer #4: Fenugreek
Dosage: 400-600mg (50% fenuside extract) with food
Fenugreek is another herb that can increase libido and sexual satisfaction when dosed properly.
The interesting thing about Fenugreek (compared to the other herbs on this list), is that there is some research suggesting that it may have an effect on testosterone and DHT levels. More studies are needed.
Putting All This Info Into Stacks:
OK! We've covered a ton of information so far in this guide. Let's get all this info down into practical ACTION STEPS for you – in the form of supplement stacks you can experience with.
The Basic Core Stack:
- Vitamin D – 3000-5000IU
- Magnesium – 200-400mg
- Zinc – 25-30mg
- DHEA – 25-50mg
How I’d go about taking:
- I'd use DHEA + Vitamin D3 as standalone supplements daily.
- I'd use a quality Multivitamin or Green Superfood Powder daily (to cover baseline nutrient requirements).
- I’d then take a ZMA supplement (Zinc Magnesium combo) at bed IF my multi-vitamin didn't contain the RDA of zinc or magnesium (which is very common actually).
Reference the products I linked in the above sections for some recommendations.
And remember, these are just a FEW quality products – there are DOZENS MORE – especially medical grade supplements. I simply wanted to give you some quick, quality, and easily accessible supplements to get started with.
The Libido Enhancement Stack:
This supplement combo should be used with the base testosterone stack.
- Maca powder (in morning shake) – 1500-3000mg
- Tongkat ali powder (in morning shake) – 200-300mg
- Tribulus and Fenugreek in a capsule combo supplement
Remember: many of the supplements I linked in the above sections already contain a COMBINATION of these herbs in capsule form. One product I'm recommending right now very often is Now Foods's TestoJack – 4-6 caps daily.
On that note, I need to mention something EXTREMELY IMPORTANT…
Final Key Point: Supplements vs. Eating + Exercise
I'm not going to sugar coat this for you…
Supplements are SUPPLEMENTAL.
Unless you have a proper meal plan and the highly effective workout routine (to boost both your metabolism and testosterone)… no supplement will have a dramatic effect on your testosterone levels.
Sleep, exercise, and proper nutrition are your #1 priority to naturally increase your testosterone.
Remember your priorities! Supplements can work – IF you have the lifestyle stuff down.
If you know you could be doing better with your eating and exercise…
And if you'd like a simple, structured, step-by-step workout & diet plan that has helped over 10,000 fathers build muscle and shred body fat – then I want to invite you to check out this FF30X Diet & Workout Program overview letter.
Special: because you read this testosterone guide, I'm going to offer you something special if you do decide to test-drive our Fit Father 30-day program.
If you choose to sign up and test drive the FF30X Program, you're not only going to save $150 on the program but you'll also receive my special “3 Days To Higher Testosterone” Program – 100% free.
Simply reply to the program welcome email with “3 Days To Higher Testosterone” and I'll send you the full bonus course that covers the best meal plan & workouts to increase your testosterone naturally.
I've got your back. We can do this together.
Here are your action steps to drop belly fat, boost testosterone, and build lean muscle:
#1: Get started on the base testosterone supplement stack.
#2: Read this FF30X program overview letter to learn more about the proven program.
#2: If FF30X is a good fit for you, sign up, and then email support for free access to Testosterone Course (firstname.lastname@example.org).
If you liked this article, you're going to absolutely LOVE the FF30X course. I literally hand you the exact meal plan and workout routine to follow for guaranteed results. Plus, I will personally walk you to success on the program – every step of the way. You've got this.
Thanks for checking out this guide. I hope you learned a ton.
I'm in your corner,
Small note about research & case studies cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.