You train intensively or/and you are a middle-aged man? Here you can find supplements that contribute to a regular testosterone level*.

Complex formulas like Testo Stack provide a matrix of different plant extracts and co-substrates. ZincMA  is based on a highly bioavailable combination of magnesium, zinc and vitamin B6.

The advantages at a glance:

IdeaI for middle-aged men & intensive athletes

Contribute to normal testosterone levels*

Learn more about the topic >>

Open filter

4 Item(s)

per page

4 Item(s)

per page

Table of contents

All about testosterone

General information about testosterone

The sex hormone or androgen testosterone is the most important of the male sex hormones and one of the most important hormones for effective muscle building.

This is because testosterone has an anabolic (building) effect. However, a sufficient supply of protein / protein must be ensured, as this contributes to muscle building by supplying the building material in the form of amino acids. In addition to muscle building processes, a high testosterone level promotes further growth processes and is associated with increased sexual desire as well as drive, stamina, strength and aggressiveness.

Although testosterone is a male sex hormone, it is also detectable in low concentrations in women. In men, testosterone is produced in the so-called Leydig cells of the testes. The pituitary gland and the hypothalamus in the diencephalon control the male testicle. The follicle stimulating hormone (FSH) and the interstitial cell stimulating hormone (ICSH) are released into the blood by the pituitary gland. The ICSH is primarily responsible for testosterone production, while FSH, with the help of testosterone, controls the production of sperm. The adrenal glands also produce a small amount of testosterone (in both sexes).

The normal total testosterone concentration in blood serum is 2.41 to 8.27 µg/l. Such values are determined by taking a blood sample in the morning between eight and 10 o'clock in the morning. This information is relevant because testosterone is subject to the circadian rhythm and is mainly released in the morning. In the course of the day, the value decreases and can be around 20% below the morning value in the evening. The testosterone level in women is significantly lower than in men and is stated as approx. 0.14 to 0.76 µg/l (determined between the 3rd and 5th day of the cycle).

However, the decisive factor for the extent of functionalities is not the absolute amount of testosterone, but the amount of free testosterone. It should be noted that only a small percentage of free testosterone (biologically active fraction) is found in the blood, about 2%. The majority is bound to the so-called sex hormone-binding globulin (SHBG) and to albumin. For this reason, doctors often also use the testosterone/SHBG quotient to assess free testosterone levels. In men, this ratio is between 7 - 100% depending on age.

While young men usually still have an optimal natural testosterone release, the testosterone release decreases continuously starting at the age of 40. From this point on, the testosterone concentration decreases by about 1% annually. Also from the age of 40 onwards, the amount of SHBG also increases, which leads to a further reduction in the concentration of free testosterone. This development is known by the abbreviation PADAM (partial deficit of the aging man).

However, testosterone concentration is not only age-related, but is also subject to other factors. For example, prolonged physical work or intensive sporting activity can cause the testosterone concentration to fall. Stress, serious illness, alcohol consumption and drug use can also have a negative effect on testosterone levels.

A testosterone deficiency can manifest itself through various symptoms:

  • Erectile dysfunction (lack of erectile function)
  • Decreased libido
  • Depressive moods
  • Schlafstörungen
  • Exhaustion
  • Lack of concentration
  • Male breasts (gynecomastia)
  • Reduction of muscle mass and strength

The optimal nutrition for optimal testosterone levels

Nutrition has a decisive influence on testosterone levels. In general, it is important to eat enough. This means not being tempted to adjust calories too quickly and too drastically, even in dietary phases. If you are in a calorie deficit, there is an increased risk of suffering a testosterone deficiency. Scientists at the University of Virginia Sciences Center let 5 male subjects starve for 5 days. After this time, testosterone concentrations were found to be reduced by 50%. The scientists concluded that low calorie intake leads to less GnRH (gonadotropin-releasing hormones) being produced. The result is a limited production of LH, which also leads to the production of testosterone from the Leydig cells of the testes.

A sufficient fat supply is also important for the testosterone concentration. Studies have investigated how a high-fat and low-fibre or a low-fat and high-fibre diet affects testosterone levels. Apart from the distribution of macronutrients, no other parameters (e.g. activity levels or total calorie intake) were changed. In summary, the group on the high-fat diet showed constant testosterone levels. In contrast, the group on the low-fat diet lost 15% testosterone. In this context it should be mentioned that in addition to cholesterol, fats (lipids) are necessary to produce cholesterol. Fibre, on the other hand, binds cholesterol, which means that it is not available for testosterone synthesis.

The fact that protein is needed to build and maintain muscle mass is probably widely known. Even though the effect on testosterone has not yet been scientifically recognised, there are indications that whey protein and egg protein could promote higher testosterone levels. One study investigated how essential amino acids (EAAs) associated with exercise affect testosterone levels. To find out, 17 men with training experience underwent a total body workout over a period of 4 weeks. Their aim was to consciously bring about a state of overtraining. While one group was given a mix of essential and semi-essential three times a day, the other group received a placebo. After completion of the study, a significantly more pronounced reduction in the amount of total testosterone was observed in the placebo group compared to the group that had been administered the EAA mix.

Carbohydrate intake can also affect testosterone levels. For example, ketogenic diets, i.e. diets that largely avoid carbohydrates, are suspected of having a negative effect on testosterone levels. Study material indicates that LH is also excreted via the kidneys by excreting ketone bodies. As a result, LH is no longer available to the testes to stimulate the synthesis of testosterone. In the study material mentioned above, which was determined at Penn State University, various forms of nutrition were examined in 20 men with training experience. In the group that followed the diet with the lowest carbohydrate content, testosterone levels were found to be 20% lower than in the other groups or subjects.

In addition to the previously treated macronutrients, the so-called micronutrients are also important for the testosterone balance. Above all, the trace element zinc is relevant for testosterone production, as zinc is scientifically proven to be able to support normal testosterone levels in the blood.

T-Booster Supplements

In sports nutrition, T-boosters are often used for testosterone management. While some T-Booster Supplements provide mono-substrates, other supplements combine several potent substrates with each other. The following substances are in demand and very popular:


Fenugreek is of Asian origin and comes primarily from India and China. As in Tribulus, Fenugreek contains so-called steroidal saponins. More precisely, these are the substances diosgenin and protodioscin. Diosgenin is a direct testosterone precursor. Furthermore, extracts from Fenugreek also contain 4-hydroxy isoleucine. In sports nutrition Fenugreek is interesting because of these substances.

Tongkat Ali (Eurycoma Longifolia)

Tongkat Ali, more precisely Eurycoma Longifolia, is a bitter ash plant and is native to Asia. Tongkat Ali has a deep root system rich in bioactive substances, which are the focus of interest for traditional medicine and sports nutrition. In the vernacular Tongkat Ali is also known as "Asian Viagra". Although scientific recognition is still pending, Tongkat Ali has been able to optimize suboptimal testosterone levels in several studies (3,4,5,6,7,8,9) and is therefore considered a promising substance in T-boosters.

Tribulus Terrestris

Tribulus Terrestris is an herbaceous plant that is native to Asia, Africa, Australia and Europe. Tribulus provides so-called steroidal saponins, the most well-known representative of which is protodioscin. Tribulus Terrestris is categorized as a testosterone booster, because taking it could result in a stimulation of the pituitary gland. This stimulation in turn could stimulate the production of Luteinzig Hormone (LH). However, the effect has not yet been scientifically recognised.


Zinc is a trace element that is involved in over 300 metabolic processes. Zinc is particularly relevant for testosterone management, as it has been scientifically proven beyond doubt that taking zinc maintains normal testosterone levels in the blood. As a result, zinc is contained in many T-boosters as a potent co-substrate.

Sufficient sleep for more testosterone

Sufficiently long and deep sleep is not only regeneration factor No. 1, but also important for the testosterone level. Studies such as those conducted by Eve van Cauter (1) show that a lack of sleep can lead to declining testosterone levels. Here it was found that a one-week reduction in sleep time to 5 hours can reduce testosterone levels by 10-15%. But it is not only the length of sleep that is relevant when it comes to optimizing testosterone levels via the sleep factor. At least as important is the quality of sleep. Sleep quality is a very complex term under which the following factors are summarized or evaluated:

  • Sleep latency (time span until sleep sets in)
  • REM latency (time between falling asleep and the first REM phase)
  • Proportion of the different sleep stages
  • Premature wake-up processes

According to Luboshitzky et al, there is a correlation between REM sleep episodes and testosterone levels. Studies by Penev (2) have also shown that sleep duration and sleep quality actually affect morning testosterone levels. In the study mentioned above, 200 - 300 ng/dl could be measured in subjects who slept little and/or poorly, while values of 500 - 700 ng/dl were measured in subjects who had slept well and long.
*as far as zinc is contained


  • (1)   http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
  • (2)   https://www.ncbi.nlm.nih.gov/pubmed/17520786
  • (3)    Rajeev Bhat, A.A. Karim
  • (4)    Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance.Fitoterapia. 2010 Oct;81(7):669-79.
  • (5)    Phytother Res. 2013 Jun 11. doi: 10.1002/ptr.5017
  • (6)    J Int Soc Sports Nutr. 2013 May 26;10(1):28
  • (7)    Phytother Res. 2013 Jun 11. doi: 10.1002/ptr.5017
  • (8)    Arch Pharm Res. 2001 Oct; 24(5): 437-40
  • (9)   J Ethnopharmacol. 2009 Sep 22