Testosterone boosters: what actually works?
Low testosterone can affect muscle strength, energy and libido. While over-the-counter testosterone boosters are widely available, they're just one part of the picture. Here's what you need to know before adding one to your routine.
Testosterone is produced mainly in the testes and plays an important role in muscle strength, body composition, sex drive and general wellbeing. Levels typically peak in your 20s and then gradually decline by about 1% a year from the age of 30 to 40.
This has fuelled interest in testosterone boosters – over-the-counter supplements formulated with ingredients such as vitamins, minerals and herbal extracts that are intended to support the body's natural testosterone production.
Could a testosterone booster help?
Many testosterone boosters contain ingredients such as zinc, magnesium and ashwagandha, which support general health and recovery. However, says endocrinologist Dr Kumari Naidoo, symptoms such as low energy, reduced libido and difficulty building muscle can have many causes, so it's important not to assume low testosterone is the problem.
If you have persistent symptoms, a healthcare professional can assess your medical history, perform an examination and, if necessary, arrange blood tests to determine whether your testosterone levels are low and whether treatment is appropriate.
Build the right foundation
For men with confirmed testosterone deficiency, prescription testosterone replacement therapy (TRT) may be recommended by a healthcare professional. For most men, however, healthy lifestyle habits remain the foundation of maintaining testosterone levels and supporting muscle growth.
Regular resistance training, adequate protein intake, quality sleep, maintaining a healthy weight and limiting excessive alcohol can all help support your training goals.
If you choose to use a testosterone booster, buy from a reputable brand, follow the recommended dosage and speak to your healthcare provider first, particularly if you have an underlying medical condition or take chronic medication.
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