Ranking: 6 best supplements for safely and naturally increasing testosterone, by Roberto Castellano

Best supplements for increasing testosterone. What is testosterone, and why are you obsessed with it?

Before learning which supplements are best for increasing testosterone, we need to understand what it is. Testosterone is the quintessential male steroid hormone, responsible—among many other things—for growing a beard, lowering your voice by an octave, and giving you energy, strength, and muscle mass… and for those of us who train, helping us perform.

But be careful: it isn’t magic. In healthy young people with a properly functioning hormonal axis, you can’t sustainably raise testosterone beyond physiologically normal levels through lifestyle changes alone. Why? Because the body has a control system—the famous negative feedback loop—that regulates everything. When there’s too much testosterone, the body detects it and reduces production. This means the path of “I want more and more testosterone” soon runs into your biology.
Studies confirm it: when a healthy man tries to artificially raise testosterone without a pre-existing deficiency, the increases are moderate and the body compensates over time. In other words, you may get a small spike now when taking the supplement, but the axis’s own recalibration will then make it drop again, since production is pulsatile. The system regulates itself. Therefore, our perspective changes: we’re not going to “raise” testosterone like a permanent rocket launch; instead, we’re going to optimize it, correct deficiencies, and seek strategic peaks, so that those peaks coincide with the moments when they can contribute most to what we want—muscle growth and performance. If you get a small increase at night, when testosterone is naturally low, you won’t benefit from it as much as you would if you had it before training, when a great deal of blood will flow to the muscles being worked.

That’s why I said we can’t have everything, but we can optimize what’s already working well—or, if we have a deficiency due to a lack of related nutrients, we can address it by supplying those nutrients in the appropriate doses.

When does it make sense to intervene with supplements?

Here’s what matters: if your axis is functioning properly, your hormone levels are adequate, and you’re 20–30 years old with no apparent related issues, testosterone-boosting supplements may barely do anything for you. On the other hand, if you have any of these factors—vitamin D deficiency, low zinc, far too little sleep, extreme stress, or excessive training that’s undermining your hormones—then yes, intervention makes sense. Because you’re dealing with a deficiency, not super-performance. Let’s look at two key concepts:

Deficiency = opportunity

For example: if you have low vitamin D levels (which is common), this may be reducing your endogenous testosterone production. A study published in Hormone and Metabolic Research observed that men with vitamin D deficiency had lower levels of free testosterone. After correcting the deficiency, improvement was observed. Another review published in Nutrients supported the fact that zinc is an important cofactor in testosterone synthesis.
So, if you are “deficient,” supplements can help you return to your optimal level.

Regulated system = ceiling

By contrast, if you are already within the normal range, your system is functioning and you sleep well, eat well, and are not overtraining, the idea that “I’m going to double my testosterone” is fantasy. Negative feedback prevents it: too much testosterone / the brain detects it / it stops producing GNRh / testicular testosterone production decreases.

So let’s drop the ¨hard-sell mode¨ and focus on what actually works, because the last thing I want is to lose my credibility or make you feel deceived. Do supplements work? Yes, but not all of them are for everyone or for every situation.

What can we “really” achieve?

If you commit, what you can do is:

• Correcting possible deficiencies (vitamin D, zinc, magnesium, perhaps vitamin K2, and other micronutrients).
• Optimizing your lifestyle so that your system can work without restraints.
• Generating hormonal spikes through strategic stimuli (training, rest, nutrition, supplements before training) that can give you that momentary “boost” that makes you feel fit and “stronger.”
  But not a massive permanent increase beyond what your body is already capable of.
  And bear in mind: those spikes can be used to your advantage (before a hard workout, competition, event…) but not as an excuse to “put everything in and then let the body balance it out.” Because it will.

Basic habits (which many ignore)

Before getting into supplements, I want you to do what I do with my clients from minute one, because taking capsules is useless if the rest of the system is broken.

• Real rest. Getting less than 7–8 hours of quality sleep causes your system to crash. Sleep is hormonal regeneration.
• Avoid excessive stress and overtraining. If you train to your limit every day, you do not give your system time to recover: it will produce less testosterone, more cortisol, and things will go badly.
• Proper nutrition. Not just protein: healthy fats (yes, my friend, good fat matters for hormones—in fact, testosterone is derived from cholesterol), micronutrients, and maintaining good caloric density without putting yourself into a perpetual ultra-deficit.
• Sunlight + vitamin D. Get sun exposure and maintain normal vitamin D levels.
• Avoid crappy habits: heavy drinking, terrible sleep, eating ultra-processed foods like crazy… these things drag your system down.
• Smart training. Better, focused sessions—not the “every day until I collapse” approach, but planning, rest, and periodization.

If you neglect these, supplements may be a patch, but not a magic solution.

Supplements that may have an impact — and how to use them

And now, let’s move on to the “supplements.” It’s not that they’re going to catapult your testosterone to the moon, but they can help ensure the groundwork is in place, your levels are up to date, and you make better use of the stimuli.

1. Vitamin D3

As I said, a vitamin D-deficient axis can produce less testosterone. Supplementing with vitamin D3 to optimal levels (say, 30–70 ng/mL or higher depending on reference parameters) can “unlock” part of the system.
Moremuscle has a good D3 + K2 formula that you could mention as a “baseline mission” to ensure the hormonal substrate is ready, with a dose already prepared for the usual deficiencies found in the population.

2. Zinc

Zinc is a key cofactor for the enzyme 17β-HSD, which converts androstenedione into testosterone; this means that if your levels are low, your production may be limited. Therefore, a zinc supplement can make a difference if you have a deficiency or low intake. Of course, it won’t help if you already have more than enough.

Here you can choose to add zinc to the ZMA combination or take it separately; for example, Moremuscle zinc picolinate is highly absorbable.

3. Magnesium

Magnesium also appears in studies as a “friend” of sleep and recovery, which indirectly supports the hormonal axis. If you’re low in magnesium (and many people are), getting your levels up to date is a smart move.

4. Healthy fatty acids

Yes, lipids are the basis for many steroid hormones. It’s not exactly a “supplement that directly boosts your testosterone,” but if your diet is severely lacking in fat, adding a good omega-3 supplement or a blend of healthy lipids can change the equation. For this, Moremuscle supplements are fantastic because of their high concentration; with just 3 capsules a day, you can ensure you cover potential deficiencies, but if you train hard and consume a lot of omega-6, 4 capsules will suit you better.

5. Strategic pre-workout blends

Here comes the “peak” we mentioned. There are pre-workout formulas that aren’t exclusively for testosterone, but with effective stimulation, training load, rest, and proper nutrition, they can help you generate a boost in energy, volume, and strength… which ultimately supports that momentary “testosterone effect” produced by a more intense workout. And of course, Moremuscle has interesting formulas that you can subtly suggest for key workouts.

6. Support vitamins and minerals

And other micronutrients: vitamin B6, selenium, copper in small doses, etc. They aren’t magic, but if you’re deficient, covering them ensures they don’t become a limiting factor.

Practical strategy: “Hormonal peak” before the workout

Here’s a practical plan you can apply (or recommend to clients) to make the most of what can actually be done.

1. Days before the “top” workout: make sure the basics are covered: get good sleep on the preceding nights, eat properly, and avoid extra stress.
2. Pre-workout meal 90–120 minutes beforehand: quality carbohydrates + protein + a small amount of healthy fats. This optimizes the metabolic environment.
3. Pre-workout supplement (or “half an hour before”): you can use a product with effective ingredients (moderate caffeine, beta-alanine, citrulline…), combined with the fact that your testosterone is optimized at the foundation (vitamin D, zinc, etc.).
4. Focused workout: compound exercises, relatively heavy loads, a few controlled sets taken to failure, and adequate rest periods. No chatting away at the machine.
5. Post-workout: active recovery, a good meal, protein + carbohydrates, and rest. Don’t go out partying until 4 a.m. thinking your testosterone will forgive you. It won’t.
6. Weekly cycle: Schedule a peak key workout 1–2 times per week where everything is aligned (nutrition, sleep, supplementation) to maximize that hormonal stimulus. On the other days, focus on maintenance.
7. Review: after 4–6 weeks, review your lab results (vitamin D, zinc, free and total testosterone if possible) and adjust.

Important limitations you won’t hear about on social media

– If you have a clearly impaired hormonal axis (hypogonadism, serious hormonal problems), a supplement alone won’t fix it.
– You’re not “increasing” testosterone as with anabolic steroids. We’re maximizing what’s natural and making the most of what the body provides.
– If you do everything wrong (don’t sleep, eat poorly, are stressed, train without thinking), supplements will be like spraying perfume on a car without an engine: it may look nice, but it won’t go anywhere.
– Supplementing without reason (when you’re already in the optimal range) can lead to frustration. Let’s face it: sometimes “you’re already at your natural limit.”
– Having more testosterone doesn’t automatically mean you’ll build infinitely more muscle; other factors (nutrition, training, genetics) are involved.

Conclusion

So here’s the summary: if you’re young, healthy, have a well-functioning axis, and are training, sleeping, and eating reasonably well, you can optimize your testosterone by correcting deficiencies, adjusting your lifestyle, and using smart supplements like those from Moremuscle to create spikes and make the most of key sessions. But don’t think you’re going to increase your testosterone by 200% with capsules alone. That’s cheap advertising.

Get the basics right, create the right environment, and then yes: take advantage of that “hormonal edge” when the time comes, train like an animal but rest like a human, eat like a professional, and let supplements play their secondary but important role.
When all is said and done, we can say that testosterone isn’t the holy grail, but it’s one of the rockets you can use if you’re not mistreating it.

And if… we’re done, and I haven’t mentioned tribulus… relax, we’ll cover it another time.

Scientific references on supplements and testosterone

1. Zinc and testosterone
   Zinc deficiency and supplementation effects on testosterone in men

2. Vitamin D and testosterone levels
   Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review

3. Magnesium and testosterone levels in physically active and sedentary men
   Effects of magnesium supplementation on testosterone levels

4. Vitamin D and increased testosterone in men with deficiency
   Effect of Vitamin D supplementation on testosterone levels in men

5. Relationship between sleep and hormone levels (cortisol/testosterone)
   Effect of 1 week of sleep restriction on testosterone levels in young healthy men

6. Influence of exercise on free testosterone
   Effect of exercise on serum testosterone and cortisol levels in men

7. Impact of overtraining on the hormonal system
   Overtraining and hormonal changes: testosterone and cortisol

8. Fatty acids and hormonal function
   Dietary fat intake and testosterone levels in men