In a recent episode of the FoundMyFitness podcast (full video here), Dr. Rhonda Patrick sits down with Derek from More Plates More Dates (MPMD) to dive deep into testosterone optimization.
They cover biology, testing, lifestyle factors, and supplements that can help boost levels naturally.
Why Supplements Matter for Testosterone: A Quick Overview
Before jumping into specifics, understand the context. Low testosterone (hypogonadism) can stem from many lifestyle factors, including:
- Stress
- Poor sleep
- Nutrient gaps
- Alcohol use
These should be the first priority.
Supplements aren’t magic but can fix deficiencies or support hormone production when lifestyle tweaks fall short.
They emphasize starting with blood tests (total, free testosterone, SHBG) and ruling out issues like micronutrient shortages. From there, targeted supplements shine, but hype abounds in the industry. The duo highlights four standouts that show real promise, while debunking others.
Key Testosterone-Boosting Supplements: Categorized by Type
1. Herbal Adaptogens: Stress-Busters That Support Hormone Balance
These plants help lower cortisol (a T suppressor) and enhance steroidogenesis (T production). Ideal for stressed individuals.
Ashwagandha
Reduces cortisol by up to 30% in studies, indirectly raising T by 15-20% in stressed men. Opt for standardized extracts like KSM-66 (5% withanolides) or Sensoril (10% withanolides) at 600mg/day.
Derek warns: Over-suppression might cause emotional blunting (anhedonia), so cycle or monitor mood.
Example Ashwagandha brands with well-known extracts (KSM-66 & Sensoril):
- Jarrow – Ashwagandha (KSM-66) – 300 mg per capsule (see 20% off coupon code)
- Natural Factors – Ashwagandha (KSM-66) – 600 mg per capsule (see 20% off coupon code)
- Life Extension – Ashwagandha (Sensoril) – 125 mg per capsule (see 20% off coupon code)
Tongkat Ali
Lowers SHBG (freeing up T) and boosts testicular T production via cholesterol transport. Human evidence is promising but limited; look for 2-5% eurycomanone standardization, 200-400mg/day.
Rhonda notes: its potential SERM-like effects for hormone balance.
Examples of brands include:
- Solaray – Tongkat Ali – 400 mg per capsules (see 20% off coupon code)
- Swanson – Tongkat Ali – 400 mg capsules (see 20% off coupon code)
- Momentous – Tongkat Ali – 400 mg per capsule (see 15-35% off discount code)
2. Minerals and Vitamins: Fixing Deficiencies for Optimal T Production
Micronutrient gaps (e.g., from poor diet) tank T. These basics are non-negotiable if tests show lows.
Boron
Reduces SHBG, increasing free T by 15-25% in small studies. Dose: 6-12mg/day. Simple and cheap, but evidence is preliminary.
Derek calls it a “low-risk add-on.”
Examples of brands selling Boron include:
- NOW – Boron – 3 mg per capsule (see 20% off coupon code)
- Source Naturals – Boron – 3 mg – 3 form complex (see 20% off coupon code)
Zinc, Magnesium, and Vitamin D
Essential for T synthesis. Zinc (30mg/day) prevents T drop from deficiency; magnesium (300-400mg) aids sleep and enzyme function; Vitamin D (2,000-5,000 IU) mimics sunlight’s T-boosting effects. They “actually help” per the podcast, especially if deficient – test levels first to avoid overload.
3. Resins and Other Compounds: Antioxidant and Direct Boosters
These target oxidative stress in the testes or direct pathways.
- Shilajit: A resin from the Himalayas that ramps up intratesticular antioxidants, raising total T, free T, and DHEA by 20-25% in 90-day trials. Dose: 250mg twice daily. Quality matters – purified sources only, as contaminants are common.
The podcast’s “four best supplements” likely nod to Ashwagandha, Tongkat Ali, Shilajit, and Boron as top picks, with vitamins/minerals as foundational.
| Supplement | Category | Key Benefit | Dose | Evidence Level |
|---|---|---|---|---|
| Ashwagandha | Herbal Adaptogen | Lowers cortisol, indirect T boost | 600mg/day (standardized) | Strong (human trials) |
| Tongkat Ali | Herbal Adaptogen | Lowers SHBG, supports production | 200-400mg/day (eurycomanone std.) | Moderate |
| Shilajit | Resin/Antioxidant | Reduces oxidative stress | 500mg/day | Moderate |
| Boron | Mineral | Increases free T | 6-12mg/day | Preliminary |
| Zinc/Magnesium/Vit D | Vitamins/Minerals | Fixes deficiencies | Varies (test-based) | Strong |
Supplements to Skip: The Hype vs. Reality
Not everything works. Derek debunks several with anecdotal buzz but weak science:
- Fenugreek, Tribulus Terrestris, D-Aspartic Acid: Little to no T increase in rigorous studies. Tribulus might help libido but not hormones; fenugreek shows mixed libido effects without T changes.
Beyond Supplements: Lifestyle and When to Consider TRT
Supplements amplify, but they’re not standalone. The podcast stresses exercise (HIIT > endurance for T), sleep (7-9 hours), and limiting alcohol (even moderate intake suppresses T). If symptoms persist (fatigue, low libido), explore TRT, but only after optimization.
TRT Pros: Symptom relief for hypogonadism.
TRT Cons: Fertility risks (shuts down sperm production), erythrocytosis (thick blood), and debated prostate/heart effects. Track biomarkers like hematocrit and PSA.
Conclusion: Your Path to Optimized Testosterone
From the Rhonda Patrick and Derek MPMD podcast, the key supplements: Ashwagandha, Tongkat Ali, Shilajit, Boron, plus Zinc/Magnesium/Vitamin D offer a science-backed starting point for natural T boosts.
For the full episode insights (including hair loss ties to DHT), watch here.
Disclaimer: The above information is for research and educational purposes only and not a substitute for professional medical advice. See full medical disclaimer.
