'Testosterone boosters' (ZMA, tribulus and others) B

They do not increase testosterone in healthy men

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Citable fact

«'Testosterone boosters' (ZMA, tribulus and others)» — evidence level B. Dosage: Doses are stated on the packaging, but with normal nutrition there is no point: the supplement gives no gain in testosterone, strength or mass. Zinc 15–30 mg and magnesium as such are a matter of correcting deficiency. Source: PMID 37697053, permanent link to the source in the list below.

How it works

Zinc and magnesium participate in the synthesis of steroid hormones, but only in the presence of an initial deficiency. Tribulus terrestris and other plant components do not demonstrate a mechanism for raising testosterone in healthy people.

Dosage and intake

Dosage

Doses are stated on the packaging, but with normal nutrition there is no point: the supplement gives no gain in testosterone, strength or mass. Zinc 15–30 mg and magnesium as such are a matter of correcting deficiency.

When to take

Before bed in most products; this does not affect the effect, because there is no effect itself.

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Forms

ZMA (zinc, magnesium, vitamin B6), Tribulus terrestris, D-aspartic acid and mixes have been studied. Isolated positive results are not reproduced; data on most “boosters” are absent.

What is confirmed

Systematic review: there is no convincing evidence of an increase in total testosterone in healthy men
Tribulus did not raise testosterone or improve strength and body composition in RCTs
ZMA may help with an initial zinc or magnesium deficiency — but that is a task of nutritional support, not of “boosting”
No effect on mass and strength gains has been shown

Adverse effects and limitations

A waste of money instead of sleep, nutrition and training
High doses of zinc cause nausea and impair copper uptake
Magnesium in large doses causes diarrhea
Some products contain undeclared hormonal impurities

Interactions

Zinc reduces the absorption of tetracyclines, fluoroquinolones and copper
Vitamin B6 in large doses with long-term use causes neuropathy

Who must not use it

Under 18 years: Not recommended: a potential effect on the hormonal system during growth.
Pregnancy and lactation: Not used.
confirmed zinc deficiency
use of drugs that bind to zinc

Sources

Open in the app

This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.

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