Testosterone is a male sex hormone that helps boost your muscle mass, make your voice deeper, regulate body fat, increase your energy levels, enhance your sex drive and boost your mood and confidence. This hormone is at its peak production during adolescence and early adulthood but begins dropping sometime after puberty. This decrease is not as rapid, often around 1% with every year you get older. If you do not do anything to increase testosterone levels at this time, you will start noticing significant changes in your muscle mass and fat addition in your body.

You can boost your testosterone levels using a combination of physical exercises and supplements. Supplements contain natural ingredients that safely boost the production of this hormone in your body. It would help if you were careful though to buy the right products. Not all of the supplements in the market are effective. Some even have serious side effects. Do not worry if you are not sure what to look for in a good supplement. Here are three key ingredients that you should look out for.

D-Aspartic Acid

D-aspartic acid is a form of amino acid. Amino acids are building blocks of proteins, hormone production, and neurotransmitters. D-aspartic acid does not build proteins. Instead, it helps produce and stimulate the production of hormones in the body. This ingredient stimulates the release of a hormone in your brain that triggers testosterone production. Further, it plays a part in increasing the production and release of testosterone in the testicles.

Studies show the effectiveness of this ingredient in most supplements. In one study, the researchers examined its effect on healthy men between 27 and 37 years. These men had to take supplements rich in this ingredient for 15 days. At the end of the experiment, an impressive 20 out of 24 men recorded higher testosterone levels by about 45%. The researchers stopped administering this supplement for three days, and their levels fell by 20% but were still higher than the beginning of the study. These results indicate that this ingredient is effective in the production of testosterone.

In yet another study, men aged 27 to 45 took supplements with D-aspartic acid. These men took the supplement for 90 days. At the end of this study, more than 90% of these men recorded high testosterone levels.


Ginger is common in most households. People use it as a spice for many meals. In addition to adding flavour to your food, ginger has a lot of health benefits, including reducing cholesterol levels and inflammation. Studies show that this extract is an effective testosterone booster.

In a study done on rats, the researchers found that ginger helped increase their sexual function due to increased levels of testosterone. In another 30-day study carried out on rats with diabetes, the study results showed an increased level of testosterone and luteinizing.

Studies also show that ginger has a positive effect on testosterone production in humans. In one of these studies, about 70 men with infertility issues took a daily ginger supplement for 90 days. The researchers recorded a 17% increase in testosterone levels in the test population. The supplement increased their levels of testosterone and increased their sperm count by 16%. There is still more research that needs to be carried out on this extract, but you can still include it in your diet for a range of other health benefits.

Vitamin D

Your body naturally produces vitamin D when exposed to sunlight. If you fail to get proper exposure to the sun, you will have low levels of vitamin D. People who live in cold temperate regions have limited exposure hence low levels of this vitamin. However, you can always supplement to increase these levels considering their importance in testosterone production.

According to health experts, vitamin D acts as a steroid hormone when in its active form. It helps increase libido and sexual stimulation. Sexual stimulation occurs since this vitamin is essential for the production of testosterone. It also enhances sperm quality hence improving fertility in men.

Studies on this vitamin show a direct correlation between vitamin D deficiency and low testosterone levels. In one particular study, researchers had a group of participants spend more time out in the sun. The researchers measured their testosterone levels at the experiment's beginning and end. All the participants in this study recorded increased levels of testosterone. These studies indicate that taking supplements rich in this ingredient is essential for boosting your testosterone levels.