Main Benefits of Testosterone

Main Benefits of Testosterone

Profile Image Zeynep Özdemir

Zeynep Özdemir

A Certified Dietitian Nutritionist combining an academic science background, passion for health and extensive knowledge in food safety

Think of testosterone not just as a hormone, but as a key player in the symphony of your body's health and vitality. Boosting testosterone levels can be a game-changer for both your physical and mental wellness. It's not just for gym enthusiasts or those in the prime of youth; this hormone has essential roles that benefit both men and women, regardless of age.

What is Testosterone?

Testosterone is much more than the famed muscle-builder hormone. Produced primarily in the testicles for men and the ovaries and adrenal glands for women, it's pivotal for a plethora of body functions. (1,2)

Testosterone plays a central role in your body - from pumping up muscle mass to fueling sex drive, enhancing mood, and sharpening cognitive abilities. Understanding its impact can help you appreciate why maintaining balanced levels is crucial for overall health and well-being. (3, 4)

6 Key Benefits of Testosterone

1. Healthy Heart and Blood

Testosterone plays a vital role in pumping blood effectively by stimulating red blood cell production in the bone marrow. Recent studies indicate that maintaining healthy levels can lower the risk of heart attacks and strokes by up to 24% and 36%, respectively. (5)

2. Less Fat, More Muscle

Ready to lose that stubborn fat? Sustaining healthy testosterone levels is crucial for more than just muscle gain; it's a key player in fat reduction. Testosterone is the primary hormone that drives muscle growth and strength increases following resistance training. This anabolic process not only enhances muscle density but also boosts your metabolic rate, which helps in burning fat more efficiently. As you develop more muscle, your body becomes better at utilizing fat stores for energy, facilitating weight loss and improved body composition. (6)

3. Stronger Bones

Testosterone is effective in preserving bone strength and resilience. As individuals age, declining testosterone levels correlate with an elevated risk of osteoporosis and fractures. Studies have demonstrated a positive relationship between testosterone levels and bone density, particularly in critical areas like the spine and hips. (7, 8)

4. Cognitive Abilities

A sharper mind is another benefit of balanced testosterone. Men with normal levels tend to have better memory, mathematical reasoning, and spatial abilities. Research even links higher testosterone with a lower risk of Alzheimer's disease. (9, 10, 11)

5. Enhanced Libido

Testosterone naturally rises with sexual activity and enhances arousal. Healthy testosterone levels can rejuvenate sexual health and function, bringing that spark back into relationships. (12, 13)

Testosterone Benefits

6. Improved Mood

Feeling down or fatigued? Healthy testosterone levels have been linked to reduced depression, fatigue, and irritability. Restoring balanced levels often means a happier, more positive outlook on life. (14)

Natural Methods to Boost Testosterone


  • Oysters provide a significant amount of zinc, crucial for the enzyme function that converts cholesterol into testosterone. (15)
  • Adding garlic to your diet can help activate luteinizing hormone (LH), which encourages the Leydig cells in the testes to produce more testosterone. (16, 17)
  • Eggs are another powerhouse for boosting testosterone because they are rich in protein, vitamin D, healthy fats, selenium and cholesterol, which is a precursor for testosterone synthesis. Though cholesterol has a bad reputation, it is essential for steroid hormone production, including testosterone. (18, 19)
  • Dark, leafy greens are rich in magnesium, which studies have shown can increase testosterone levels, especially when combined with intense exercise. Magnesium acts by lowering the sex hormone-binding globulin (SHBG), which frees up more testosterone in the blood. (20, 21, 22)
    Main Benefits of Testosterone


    • Ashwagandha: Known for its powerful adaptogenic properties, Ashwagandha reduces cortisol, a hormone that can negatively affect testosterone levels. It encourages the release of gonadotropin-releasing hormone (GnRH), which triggers an increase in testosterone production, enhancing physical endurance and mental sharpness. (23, 24)
    • Tribulus Terrestris: This herb is famed for its ability to improve sexual function and muscle growth by stimulating luteinizing hormone (LH) production, which in turn boosts testosterone levels. Despite varied research results, its widespread use in supplements aimed at enhancing testosterone is a testament to its potential benefits.(25, 26)
    • Vitamin D3 + K2Considering the role of vitamin D in the production of testosterone, supplementing with vitamin D3 can be particularly effective during the winter months when sun exposure is lower. Higher serum levels of vitamin D are correlated with increased testosterone, which suggests a potential mechanism for boosting testosterone naturally. (27, 28)
    • ZMA: ZMA is a combination of zinc, magnesium, and vitamin B6, all of which are crucial for healthy testosterone production. Zinc, in particular, plays a vital role in modulating serum testosterone levels in healthy men. This supplement is often used by athletes and bodybuilders to aid recovery and sleep, further supporting hormonal balance. (29, 30)
    • Shilajit: Shilajit, a sticky substance found primarily in the rocks of the Himalayas, is rich in fulvic acid and has been used in Ayurvedic medicine for centuries. Scientifically, it is known for its potential to increase testosterone levels. Studies suggest that Shilajit works by increasing the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are critical in stimulating the testes to produce more testosterone. Additionally, its high mineral content, especially zinc, plays a crucial role in hormone synthesis. (31, 32)
    • Fenugreek: Recognized for its effectiveness in boosting testosterone, Fenugreek also prevents the conversion of testosterone into estrogen, maintaining higher effective levels of testosterone. Studies indicate that Fenugreek enhances libido, energy, and overall physical performance. (33, 34, 35)
    • Maca: Maca assists in balancing hormone levels by influencing the endocrine system. It is particularly noted for boosting libido and mood, which supports increased energy levels and overall vitality, although it does not directly increase testosterone. (36, 37)

    Discover Nullure's Natural Testosterone which combines several of the aforementioned supplements 

        Back to blog

        Leave a comment

        Reference List

        1. Nassar GN, Leslie SW. Physiology, Testosterone. 2023 Jan 2. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30252384.
        2. Mega Obukohwo, O., Benneth, B.-A., Irikefe Simon, O., Bright Oghenetega, O., Victor, E., Y. Faith, F., … Eze Kingsley, N. (2023). Testosterone: The Male Sex Hormone. IntechOpen. doi: 10.5772/intechopen.110657
        3. Celec P, Ostatníková D, Hodosy J. On the effects of testosterone on brain behavioral functions. Front Neurosci. 2015 Feb 17;9:12. doi: 10.3389/fnins.2015.00012. PMID: 25741229; PMCID: PMC4330791.
        4. Straftis AA, Gray PB. Sex, Energy, Well-Being and Low Testosterone: An Exploratory Survey of U.S. Men's Experiences on Prescription Testosterone. Int J Environ Res Public Health. 2019 Sep 5;16(18):3261. doi: 10.3390/ijerph16183261. PMID: 31491933; PMCID: PMC6765788.
        5. Goodale T, Sadhu A, Petak S, Robbins R. Testosterone and the Heart. Methodist Debakey Cardiovasc J. 2017 Apr-Jun;13(2):68-72. doi: 10.14797/mdcj-13-2-68. PMID: 28740585; PMCID: PMC5512682.
        6. Vingren JL, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000. PMID: 21058750.
        7. Mohamad NV, Soelaiman IN, Chin KY. A concise review of testosterone and bone health. Clin Interv Aging. 2016 Sep 22;11:1317-1324. doi: 10.2147/CIA.S115472. PMID: 27703340; PMCID: PMC5036835.
        8. Zhang H, Ma K, Li RM, Li JN, Gao SF, Ma LN. Association between testosterone levels and bone mineral density in females aged 40-60 years from NHANES 2011-2016. Sci Rep. 2022 Sep 30;12(1):16426. doi: 10.1038/s41598-022-21008-7. PMID: 36180560; PMCID: PMC9525583.
        9. Cherrier MM, Matsumoto AM, Amory JK, Asthana S, Bremner W, Peskind ER, Raskind MA, Craft S. Testosterone improves spatial memory in men with Alzheimer disease and mild cognitive impairment. Neurology. 2005 Jun 28;64(12):2063-8. doi: 10.1212/01.WNL.0000165995.98986.F1. PMID: 15985573.
        10. Celec P, Ostatníková D, Hodosy J. On the effects of testosterone on brain behavioral functions. Front Neurosci. 2015 Feb 17;9:12. doi: 10.3389/fnins.2015.00012. PMID: 25741229; PMCID: PMC4330791.
        11. Holland J, Bandelow S, Hogervorst E. Testosterone levels and cognition in elderly men: a review. Maturitas. 2011 Aug;69(4):322-37. doi: 10.1016/j.maturitas.2011.05.012. Epub 2011 Jun 21. PMID: 21696899.
        12. Goldey KL, van Anders SM. Sexual thoughts: links to testosterone and cortisol in men. Arch Sex Behav. 2012 Dec;41(6):1461-70. doi: 10.1007/s10508-011-9858-6. Epub 2011 Oct 13. PMID: 21993767.
        13. Rastrelli G, Corona G, Maggi M. Testosterone and sexual function in men. Maturitas. 2018 Jun;112:46-52. doi: 10.1016/j.maturitas.2018.04.004. Epub 2018 Apr 6. PMID: 29704917.
        14. Zitzmann M. Testosterone, mood, behaviour and quality of life. Andrology. 2020 Nov;8(6):1598-1605. doi: 10.1111/andr.12867. Epub 2020 Jul 30. PMID: 32657051.
        15. Maxfield L, Shukla S, Crane JS. Zinc Deficiency. [Updated 2023 Jun 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from:
        16. Banihani SA. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019 Feb 21;9(2):75. doi: 10.3390/biom9020075. PMID: 30795630; PMCID: PMC6406961.
        17. Oi Y, Imafuku M, Shishido C, Kominato Y, Nishimura S, Iwai K. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. J Nutr. 2001 Aug;131(8):2150-6. doi: 10.1093/jn/131.8.2150. PMID: 11481410.
        18. Shi L, Song R, Yao X, Ren Y. Effects of selenium on the proliferation, apoptosis and testosterone production of sheep Leydig cells in vitro. Theriogenology. 2017 Apr 15;93:24-32. doi: 10.1016/j.theriogenology.2017.01.022. Epub 2017 Jan 16. PMID: 28257863.
        19. Qazi IH, Angel C, Yang H, Zoidis E, Pan B, Wu Z, Ming Z, Zeng CJ, Meng Q, Han H, Zhou G. Role of Selenium and Selenoproteins in Male Reproductive Function: A Review of Past and Present Evidences. Antioxidants (Basel). 2019 Aug 2;8(8):268. doi: 10.3390/antiox8080268. PMID: 31382427; PMCID: PMC6719970.
        20. Kurniawan AL, Hsu CY, Chao JC, Paramastri R, Lee HA, Lai PC, Hsieh NC, Wu SV. Association of Testosterone-Related Dietary Pattern with Testicular Function among Adult Men: A Cross-Sectional Health Screening Study in Taiwan. Nutrients. 2021 Jan 18;13(1):259. doi: 10.3390/nu13010259. PMID: 33477418; PMCID: PMC7830687.
        21. Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S, Ablondi F, Bandinelli S, Dominguez LJ, Barbagallo M, Paolisso G, Semba RD, Ferrucci L. Magnesium and anabolic hormones in older men. Int J Androl. 2011 Dec;34(6 Pt 2):e594-600. doi: 10.1111/j.1365-2605.2011.01193.x. Epub 2011 Jun 15. PMID: 21675994; PMCID: PMC4623306.
        22. Rovira-Llopis S, Bañuls C, de Marañon AM, Diaz-Morales N, Jover A, Garzon S, Rocha M, Victor VM, Hernandez-Mijares A. Low testosterone levels are related to oxidative stress, mitochondrial dysfunction and altered subclinical atherosclerotic markers in type 2 diabetic male patients. Free Radic Biol Med. 2017 Jul;108:155-162. doi: 10.1016/j.freeradbiomed.2017.03.029. Epub 2017 Mar 27. PMID: 28359952.
        23. Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, Ejiohuo OP, Paczkowska-Walendowska M, Gościniak A, Cielecka-Piontek J. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023 Mar 24;15(4):1057. doi: 10.3390/pharmaceutics15041057. PMID: 37111543; PMCID: PMC10147008.
        24. Kataria, Hardeep & Gupta, Muskan & Lakhman, Sukhwinder & Kaur, Gurcharan. (2015). Withania somnifera aqueous extract facilitates the expression and release of GnRH: In vitro and in vivo study. Neurochemistry international. 89. 10.1016/j.neuint.2015.08.001.
        25. Fernández-Lázaro D, Fernandez-Lazaro CI, Seco-Calvo J, Garrosa E, Adams DP, Mielgo-Ayuso J. Effects of Tribulus terrestris L. on Sport and Health Biomarkers in Physically Active Adult Males: A Systematic Review. Int J Environ Res Public Health. 2022 Aug 3;19(15):9533. doi: 10.3390/ijerph19159533. PMID: 35954909; PMCID: PMC9368143.
        26. Pokrywka A, Obmiński Z, Malczewska-Lenczowska J, Fijałek Z, Turek-Lepa E, Grucza R. Insights into Supplements with Tribulus Terrestris used by Athletes. J Hum Kinet. 2014 Jul 8;41:99-105. doi: 10.2478/hukin-2014-0037. PMID: 25114736; PMCID: PMC4120469.
        27. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
        28. Ciccone IM, Costa EM, Pariz JR, Teixeira TA, Drevet JR, Gharagozloo P, Aitken RJ, Hallak J. Serum vitamin D content is associated with semen parameters and serum testosterone levels in men. Asian J Androl. 2021 Jan-Feb;23(1):52-58. doi: 10.4103/aja.aja_9_20. PMID: 32341213; PMCID: PMC7831823.
        29. Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr. 2009 Jan;63(1):65-70. doi: 10.1038/sj.ejcn.1602899. Epub 2007 Sep 19. PMID: 17882141.
        30. Brilla, L. & Conte, V.. (2000). Effects of a novel zinc-magnesium formulation on hormones and strength. Journal of Exercise Physiology Online. 3. 26-36.
        31. Carrasco-Gallardo C, Guzmán L, Maccioni RB. Shilajit: a natural phytocomplex with potential procognitive activity. Int J Alzheimers Dis. 2012;2012:674142. doi: 10.1155/2012/674142. Epub 2012 Feb 23. PMID: 22482077; PMCID: PMC3296184.
        32. Pandit S, Biswas S, Jana U, De RK, Mukhopadhyay SC, Biswas TK. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016 Jun;48(5):570-5. doi: 10.1111/and.12482. Epub 2015 Sep 22. PMID: 26395129.
        33. Wankhede S, Mohan V, Thakurdesai P. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. J Sport Health Sci. 2016 Jun;5(2):176-182. doi: 10.1016/j.jshs.2014.09.005. Epub 2015 Mar 7. Erratum in: J Sport Health Sci. 2018 Apr;7(2):251. PMID: 30356905; PMCID: PMC6191980.
        34. Albaker WI. Fenugreek and Its Effects on Muscle Performance: A Systematic Review. J Pers Med. 2023 Feb 27;13(3):427. doi: 10.3390/jpm13030427. PMID: 36983608; PMCID: PMC10054907.
        35. Steels E, Rao A, Vitetta L. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytother Res. 2011 Sep;25(9):1294-300. doi: 10.1002/ptr.3360. Epub 2011 Feb 10. PMID: 21312304.
        36. Meissner HO, Mrozikiewicz P, Bobkiewicz-Kozlowska T, Mscisz A, Kedzia B, Lowicka A, Reich-Bilinska H, Kapczynski W, Barchia I. Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (I) Biochemical and Pharmacodynamic Study on Maca using Clinical Laboratory Model on Ovariectomized Rats. Int J Biomed Sci. 2006 Sep;2(3):260-72. PMID: 23674989; PMCID: PMC3614604.
        37. Beharry, Shruti & Heinrich, Michael. (2017). Is the Hype around the Reproductive Health Claims of Maca(Lepidium meyenii Walp) justified?. Journal of ethnopharmacology. 211. 10.1016/j.jep.2017.08.003.