HORMONE
OPTIMIZATION
An Evidence and Wellness Based Approach To
Increasing Testosterone Through Supplementation
By Zachary C. Allison, B.S. Nutrition
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Philosophy
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Philosophy Of
Supplementation
In this guide, we will exclusively discuss supplemental methods to help regulate
testosterone production. However, supplemental methods of increasing
testosterone are only one part of a very large picture. By in large, the most
important factors leading to optimized hormonal health are other lifestyle factors
beyond supplementation. However, there are a handful of supplements that have
been clinically shown to help move the needle, and in this PDF we will discuss the
most well-researched options.
When pursuing optimal hormonal health, there are generally 3 areas that are
essential for immediate and long-term success: diet, lifestyle, and
supplementation. The latter should be used in order to help meet any nutritional
deficiencies, as well as temporarily compensate for other lifestyle factors. When
deciding which supplemental options to incorporate into your lifestyle, there are
several factors you must take into account, including but not limited to age,
activity level, current testosterone levels, current nutrient status, and exogenous
hormone use.
3 Factors
LIFESTYLE
DIET
SUPPLEMENTS
Sleep, Stress, Training
Nutirion, and Weight
Micronutrients, and Herbs
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Philosophy
While doing research over the past several years, and for this guide, in particular, there were
three primary categories of research that were considered; 1. Compounds that have been
shown to be effective in healthy human subjects, 2. Compounds that have been shown to be
effective in hypogonadal/ infertile subjects AND in healthy animals, and 3. Compounds that
have only been shown to be effective in hypogonadal/infertile men or animals.
With this in mind, the supplements that are listed in this guide are categorized into 4 main
categories: 1. Micronutrients 2. Primary Herbal Options 3. Secondary Herbal Options and 4.
Experimental Options. At the end of the guide, we will also discuss, some popular supplements
that have zero/poor evidence and should be skipped altogether. Most products that are on the
market currently, are complete garbage, and I would avoid any supplements that are based on
these compounds.
For most individuals, the most immediate concern to address is possible nutrient deficiencies.
There are several micronutrients that have been clinically shown to raise testosterone levels
under the condition that they correct a deficiency. Without these being addressed, it is
impossible to optimize hormone status.
The second portion of this guide will be dedicated to the herbal options that are available that
have been shown to improve testosterone production.
Because my personal approach to supplementation is that of a wellness-based approach,
supplements that have been shown to cause harm to testicular function, as well as exogenous
hormones such as DHEA have been intentionally left off of the list.
If you are looking for something to increase testosterone at any cost, no matter what damage
it does to your body, this is not the guide for you.
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Micronutrients
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Micronutrients
1. Zinc
Zinc is an essential mineral that plays a major role in the body as an enzyme co-factor.
Deficiency has been clinically shown to decrease testosterone levels, and upregulate the
expression of estrogen production and receptors. In cases of deficiency, infertility,
hypogonadism, or low testosterone, zinc supplementation has been clinically shown to reliably
increase testosterone levels to a modest degree.
Because zinc is readily lost through sweat, athletes and those that work outdoors are at higher
risk of deficiency and would particularly benefit from supplementation. Zinc should be taken
in the range of 5-15 mg of elemental zinc per day with athletes leaning towards the upper end
of the range.
Avoiding consumption of more than 30 mg per day would be prudent as too much zinc can
cause a deficiency of other minerals in the body through various mechanisms. Zinc can also
cause an upset stomach, so it may be best to consume zinc with a large meal at lunch or
dinner.
2. Vitamin D
Vitamin D is an essential vitamin that is produced by the skin when exposed to prolonged
sunlight exposure. Vitamin D has a unique role in the body in that it acts as both a vitamin and
hormone and supplementation is warranted when inadequate blood levels are present.
Individuals with inadequate sunlight exposure are at particular risk of deficiency and would
benefit most from vitamin D supplementation. In instances where blood levels are low, vitamin
D supplementation has been clinically shown to increase testosterone and is recommended.
2,000-3,000 IU of vitamin D per day is generally recommended for anyone with insufficient
vitamin D levels.
Because of the risk of Vitamin D toxicity, a test should be done in order to properly assess how
to properly dose your vitamin D. Because Vitamin D can be stimulatory to some, it may be best
to take it during the first half of the day.
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Micronutrients
3. Magnesium
Magnesium is a dietary mineral that plays a crucial role in the body as both an electrolyte
and enzymatic cofactor to hundreds of reactions. Deficiency is extremely common and has
numerous health consequences, one of which being decreased sex hormone production.
In instances of deficiency, magnesium supplementation has been clinically demonstrated To
slightly normalize testosterone production.
Magnesium, like zinc, can be lost through sweat, and supplementation is especially beneficial
in populations of individuals that sweat excessively. Because magnesium has such a positive
regulatory effect on sleep, it is generally recommended to supplement just before bed for
the added benefit of improved sleep quality, which also has a positive regulatory effect on
testosterone production.
200-400 mg of magnesium aspartate per day is generally recommended in order to correct
and prevent deficiency. Because magnesium can be inhibitory in nature, it is best to take in
the evening before bed.
4. Boron
Boron is a dietary trace mineral that is not well understood at this moment. However,
supplementation of boron at levels higher than typically found in food has been shown to
raise levels of free testosterone in both males and females. It does this by downregulating a
protein called Sex Hormone Binding Globulin that typically binds to testosterone, rendering
it inactive. By hindering this protein, more testosterone can then be free to act on receptors
in the body and exert its typical effects.
Boron has also been shown to decrease estrogen after 2 weeks of supplementation.
However, it has also been shown to increase estrogen levels after this point, and so
supplementation should therefore be limited to this time frame. 3-10 mg of boron per day is
generally recommended. Because boron may positively interact with other minerals, boron
may be best to take alongside magnesium and zinc.
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Micronutrients
5. Creatine
Creatine is a molecule consumed most readily through meat consumption. Consuming creatine
in amounts higher than what is normally found in food has been repeatedly found to increase
power output, lean mass, and androgen status in both trained and untrained individuals.
Creatine supplementation is the most comprehensively studied supplement there is, and the
benefits of taking it on a daily basis extend well beyond athletic performance and
testosterone production. Individuals on a vegan or vegetarian diet are at particular risk of
deficiency, however, creatine is one of a few compounds that most individuals would benefit
from taking.
5 grams of creatine monohydrate per day is generally recommended and is the most efficient
form of creatine. Because creatine may be stimulatory to some, it may be best to consume in
the first half of the day to avoid disruption to sleep.
6. Other Important Micronutrients
Aside from the previously mentioned micronutrients that have established literature on their
effects on testosterone, there are other important micronutrients to be aware of. These don't
have any direct research on their explicit ability to increase testosterone levels, however,
there is some data to suggest that they are critical for proper testicular function, and
therefore critical for proper testosterone production. These micronutrients include, in no
particular order, Vitamin A, Vitamin B6 and B12, Folate, Vitamin C, Vitamin E, Selenium, and
Manganese.
These nutrients are important on several different levels and perform various functions in the
body that can help improve testosterone production. When in a deficient state, there will likely
be less than optimal testosterone production. However, testosterone production can be
optimized by correcting these deficiencies.
It is also important to note that if you are already consuming proper amounts of these
micronutrients, consuming more than what is necessary may not provide any further benefit,
and may actually be detrimental.
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Getting Tested
How to Get Tested
One of the best things you can do in order to properly prioritize your micronutrient
intake is to have a micronutrient blood test done to assess your current vitamin
status.
Now the good news is that there is a great test out these days that can test your blood
micronutrient status from home with a super quick and simple blood test.
I can't recommend this more, as it will give you some absolute clarity and quantitative
data on which micronutrients you should prioritize.
Below is a link to the company that I personally use for this purpose. They offer the
best service in existence. Use code LIBRARY30 for 30% off of your first order!
At-home vitamin and mineral blood test
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Primary Herbs
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Primary Herb
1. Ashwagandha
Ashwagandha is an herbal supplement that is native to India and had been used for thousands
of years to mitigate the effects of stress on the body. Ashwagandha is the first herbal option
because it is one of only 3 herbs on the list that have been shown to increase testosterone in
healthy men.
Because of its ant stress effects, individuals under abnormal amounts of stress will benefit the
most from ashwagandha intake. However, the effects of ashwagandha seem to be unilateral
when it comes to improving athletic performance and increasing testosterone.
One of the primary mechanisms of Ashwagandha is its ability to reduce cortisol. Cortisol is
your primary stress hormone and has a direct inverse relationship with testosterone. This
means that as cortisol goes up, testosterone goes down, and vice versa. Individuals with
abnormally high levels of cortisol may especially benefit from ashwagandha. If you suspect
that you are experiencing abnormally high levels of stress, it is recommended that you check
your cortisol levels.
For the purposes of lowering stress and increasing testosterone, anywhere from 300-900 mg
of a KSM-66 extract is recommended. Because Ashwagandha tends to be inhibitory in nature, it
is generally recommended that it be taken in the latter half of the day, preferably after a
workout. This will inhibit postworkout cortisol spikes.
At Home Cortisol Test
2. Shilajit
Shilajit is a mixture of minerals that is usually present as a black tar-like substance. There is
currently not much research on Shilajit, however, the evidence that does exists suggests a
marginal effect on testosterone in infertile men, as well as healthy men. There are no
supportive studies performed in animals yet, and direct mechanisms aren’t known yet.
500 mg of shilajit containing at least 50% fulvic acid should be consumed if supplemented.
Because Shilajit tends to be stimulatory in nature, it is generally recommended that it be taken
in the first half of the day to avoid disruption to sleep. It can also be taken before workouts.
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Primary Herb
3. Tongkat Ali (Eurycoma Longifolia)
Tongkat Ali, otherwise known as Eurycoma Longifolia, is an herb that draws its origins back to
Indonesia, where it has been used for centuries for its ability to increase libido, and sexual
performance. However, recent research suggests that Tongkat Ali may also increase
testosterone.
Because it has only been shown to be effective in healthy BUT stressed men, it is relegated to
3rd on the list. However, because it also shows promise as a potent anti-estrogenic, Tongkat
Ali may be a great option for individuals with high estrogen levels. A comprehensive male
hormone blood panel will also test for estrogen levels.
200-600 mg of a 100:1 extract of Tongkat Ali is recommended for maximum benefit to
testosterone levels and suppressing the effects of estrogen. Because Tongkat Ali can be
slightly stimulatory, it is typically recommended that it be taken in the first half of the day, or
before a workout.
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Secondary Herbs
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Secondary Herbs
1. Mucuna Pruriens
Mucuna Pruriens is a legume native to regions of Africa, that has been used for hundreds of
years for energy and vitality. Most of the current research suggests that it is remarkably potent
at improving libido, fertility, cognitive performance, and as well as modestly potent at
increasing testosterone. It is the first secondary option because though there are no studies
performed in healthy males, Mucuna does show promise in infertile men, as well as healthy
animal models.
Mucuna does this by providing a molecule known as L-DOPA, which is an immediate precursor
to the neurotransmitter dopamine. Dopamine has a positive regulatory function on the HPG
axis that helps to stimulate the production of testosterone in the testicles. Dopamine also has
the powerful ability to suppress prolactin which is a hormone that suppresses testosterone
levels. Men that have especially high levels of prolactin will especially benefit from Mucuna
Pruriens. Prolactin is tested in the At-Home Male Hormone Test.
At Home Male Hormone Test
30-120 mg of standardized L-DOPA is recommended for the purposes of increasing
testosterone production. Because Mucuna can be stimulating in nature, it is typically
recommended that it be consumed in the first half of the day, or before a workout to avoid
disruption to sleep.
2. Coleus Forskolii
Coleus Forskohlii is an herb that traces its roots back to India, where it has been traditionally
used as a fat-burning agent with moderate efficacy. Recent research suggests that not only is
coleus forskohlii effective at burning fat, but also at raising testosterone levels. It does this by
increasing levels of an enzyme in the body known as cAMP. By doing this, coleus forskolii is
able to reliably increase testosterone production in the testicles through a cAMP-dependent
pathway.
Coleus Forskolii is a secondary option because there is currently only one study on the effects
of Coleus Forskolii on testosterone that was performed in healthy overweight men and no
studies have been performed in animals yet. However, because the effects theoretically extend
to most individuals, it earns a high ranking on the list of secondary options.
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Secondary Herbs
500 mg of a coleus forskohlii extract containing 10% forskolin is recommended for optimal
results. Isolated forskolin is less effective, and therefore should be avoided. Because Caffeine
can inhibit some of forskolin's effects, it is typically recommended that it be consumed apart
from caffeine intake and can be taken at any time.
3. Royal Jelly
Royal Jelly is a compound created by bees to be consumed exclusively by the queen. However,
recent research suggests that human consumption of royal jelly may carry an array of health
benefits. Some research suggests that royal jelly may increase testosterone in infertile men,
and has also shown promise in healthy animal models.
As little as 50 mg up to 3,000 mg has shown effectiveness in various trials. However, because
long-term higher doses may have negative effects, dosing between 50-1,000 mg per day is
recommended. Because Royal Jelly does not affect neurotransmitters, it can be taken at any
time.
Royal Jelly has also shown promise at increasing lifespan in some animal models and is,
therefore, a very promising and respectable compound. Royal Jelly may also help lower
prolactin levels and may be useful for those with high prolactin.
4. Ginger
Ginger is a spice that has been heralded for many centuries for its medicinal properties. It has
been traditionally taken to aid in digestion and reduce inflammation. However, recent research
suggests that it may also increase testosterone in males.
There is currently only one clinical trial that has been conducted in infertile men. However,
there is a good amount of research in healthy animals that suggests it can also increase
testosterone in healthy subjects.
For the purposes of increasing testosterone, up to 10 grams of the dry root may be required.
However, lower doses equivalent to 1-3 grams of the dry root have shown some promise in
animals models. Because ginger can be stimulatory to some, it may be best to take it in the
first half of the day.
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Experimental Herbs
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Experimental Herbs
1. Tribulus Terrestris
Tribulus is an herb that has also been traditionally used as an aphrodisiac and has fairly
potent effects. It has also been traditionally used to increase testosterone, however, because
the evidence is so mixed, it should only be used as an experimental option. Studies in both
humans and animals suggest that there may only be a slight benefit to testosterone levels in
infertile and hypogonadal males. However, if you do fall into this category, it may be worth a
shot.
If you decide to try Tribulus, 2-6 grams of the basic root or fruit powder is recommended, or
an equivalent extract.
2. D- Aspartic Acid
DAA is an amino acid that shows some promise as a testosterone booster, but only in specific
populations, and for a specific amount of time. DAA acts on an area of the brain that
stimulates the production of testosterone in the testis. However, it only appears to be
effective in untrained individuals.
DAA supplementation would be advised for anyone with diagnosed sub-optimal testosterone
levels or infertility issues. Individuals that are currently undergoing a resistance training
program will likely experience no benefit. However, because DAA has shown promise in
healthy individuals that aren’t trained, it can be considered an experimental option for those
that may be hypogonadal and are currently not undergoing a training regimen.
For the purpose of increasing testosterone and improving fertility no more than 3 grams per
day of DAA should be taken. However, because DAA loses its effectiveness after 2 weeks of
consumption, it should be regularly cycled. It has also been shown to increase prolactin
levels, so DAA would also not be advisable for those with elevated prolactin. A
comprehensive male hormone blood test will also test prolactin levels
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Experimental Herbs
3. Cordyceps
Cordyceps is a mushroom that is typically touted in Traditional Chinese Medicine for its antiaging properties, though there is no direct research investigating these claims. The current
evidence in regards to its effects on testosterone is preliminary and has only been performed
in healthy rodents, however, seems to be promising.
The mechanisms seem to be complicated, however, it appears that cordyceps increases levels
of a protein known as the StAR protein that is involved in the production of testosterone.
1-3 grams of a high-quality extract daily is typically recommended.
4. Panax Ginseng
Panax ginseng is a generally healthy compound that can be used to improve cognition and
libido. It does have some evidence to suggest that it may improve testosterone levels in
hypogonadal and infertile men. However, similarly to fenugreek, this effect may be due to
Panax Ginseng preventing the conversion of testosterone into DHT.
Because Ginseng has so many other health properties, it may prove to be a worthwhile option
for some.
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Options to Skip
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Herbs To Skip
1.Maca
Maca has absolutely zero evidence to suggest that it can improve testosterone levels.
However, it does have a considerable amount of research to suggest that it can effectively
improve libido. It is for this reason that a lot of testosterone-boosting supplements include
maca in their formulation. It gives the impression that testosterone has increased.
2. Fenugreek
The evidence to support that fenugreek can improve testosterone is scant at best. The
available research seems to indicate that fenugreek does not increase testosterone in healthy
individuals. And because it has not been tested in hypogonadal men or rodents yet, there is no
indication that it might be effective for those that are suffering from clinically low
testosterone.
Future research may change my stance on this, however, at the moment it seems that any
interaction that fenugreek has with testosterone may be from a backlog that is caused by the
prevention of testosterone being converted into other more potent anabolic compounds such
as DHT. This is not a good thing.
Fenugreek is also a potent libido booster which is why many companies include it in their
testosterone boosting products.
4. Stinging Nettle
Stinging Nettle does not raise testosterone. There are some test-tube studies that suggest
that it may interact with various hormonal mechanisms, however, the only study performed in
a living model suggests that it doesn't do anything once you ingest it.
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Getting Tested
How to Get Tested
"I was absolutely shocked when I got my test
results back, and it completely altered my
approach to balancing my hormones."
One of the first steps to optimizing hormone status is getting a full hormone blood
panel done. This used to be a lengthy process of getting an appointment with your
primary care doctor, and then a referral to a hormone specialist. However, these days
it is possible, for the first time ever, to get a blood panel done from the comfort of
your home, for a fraction of the cost.
I personally use a company that is at the forefront of innovating this industry called
LetsGetChecked. Their service includes a complete hormone test that is sent to your
home that tests for Testosterone, Estrogen, Sex Hormone Binding Globulin, and
Prolactin. They are competitively priced and can be paid using Health Saving Account.
Their service also includes online results, as well as a consultation with a practitioner
to go over your results. No other company that I am aware of offers a service like this.
I recommend that ANYONE over the age of 30 get a full hormone blood panel done, as
well as anyone under the age of 30 that has ever used exogenous hormone
replacement. Without getting data in your hands, it is impossible to take an evidencebased approach to correct hormone imbalances.
Follow this link to purchase your at-home male hormone blood test.
Male Hormone At-Home Test
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