Low testosterone gets blamed for a lot: low energy, low mood, weight gain, and erectile dysfunction (ED). It’s no surprise that “testosterone boosters” are everywhere, promising to restore vitality naturally.
The truth is more nuanced.
Testosterone does matter for sexual health, but it’s rarely the only factor behind ED. And most over-the-counter boosters don’t meaningfully raise testosterone in men who don’t have a true deficiency.
Understanding what actually affects testosterone can help you avoid wasted money, frustration, and misplaced expectations.
First, what testosterone really does (and doesn’t do)
Testosterone supports libido, sperm production, muscle mass, bone density, and overall energy. It also plays a role in erections, but erections rely far more on blood flow and nerve signaling than testosterone alone.
That’s why many men with normal testosterone still experience ED, and many men with low testosterone can still get erections.
PULL QUOTE: “Low testosterone affects desire more consistently than it affects erections.”
When testosterone treatment actually helps ED
Testosterone therapy may improve sexual desire and response only when low testosterone is confirmed by blood testing and symptoms.
Even then:
- Testosterone alone often does not fully resolve ED
- It may improve response to other ED treatments rather than replace them
This is why clinicians typically test testosterone before recommending treatment and avoid “boosting” it blindly.
What can naturally support testosterone (with limits)
Sleep
Testosterone is primarily produced during deep sleep. Chronic sleep restriction is associated with lower testosterone levels and reduced sexual function.
Consistently getting 7–8 hours matters more than most supplements.
Resistance exercise
Strength training can produce short-term increases in testosterone and supports long-term metabolic health.
That said, exercise improves erections more reliably through cardiovascular benefits than testosterone increases alone.
Weight management
Excess body fat increases conversion of testosterone to estrogen. Weight loss in overweight men has been shown to raise testosterone modestly.
Correcting deficiencies
If you are deficient, supplementing vitamin D or zinc may support normal testosterone production.
Important caveat: supplementing without deficiency does not reliably raise testosterone.
Testosterone boosters: what the evidence actually shows
Mostly unsupported claims
Many “testosterone boosters” combine herbs, minerals, and extracts without strong evidence that they raise testosterone in men with normal levels.
Large reviews consistently find minimal or no meaningful testosterone increases from most commercial boosters.
Epimedium (often marketed for sexual health)
Epimedium or “goat weed” is sometimes included in male health supplements. While animal studies suggest possible hormonal effects, human evidence for testosterone elevation is limited, and effects on ED are inconsistent.
Ashwagandha and stress-related effects
Ashwagandha may slightly increase testosterone in stressed or infertile men, likely by reducing cortisol rather than directly stimulating testosterone production.
This may help some men indirectly, but it’s not a universal fix.
Why testosterone boosters often disappoint
Many men try boosters because ED feels personal or embarrassing, and low testosterone sounds like a clear explanation. When results don’t follow, frustration grows.
“If testosterone were the main driver of ED, boosters would work far more consistently.”
In reality, ED is most often tied to:
- Vascular health
- Stress and anxiety
- Sleep disruption
- Medication side effects
—not testosterone alone.
When to test testosterone instead of guessing
Clinicians recommend testing if you have:
- Low libido
- Fatigue and loss of muscle mass
- Mood changes
- ED that doesn’t respond to first-line approaches
Testing provides clarity and prevents unnecessary supplementation.
The Takeaway
Testosterone matters—but far less than marketing suggests.
Most over-the-counter testosterone boosters do not meaningfully raise testosterone or resolve ED. Lifestyle factors like sleep, exercise, and weight have a greater impact, and testing matters before treatment.
If erections are inconsistent or stressful, testosterone may be part of the picture—but it’s rarely the whole story. Clear information leads to better decisions, fewer dead ends, and more effective solutions.
