In the context of testosterone boosters aimed at muscle gain for men, especially those over 35, it's essential to evaluate both the efficacy and safety of available supplements. Here's a summary of the current understanding based on scientific literature:

Effective Testosterone Boosters

1. Fenugreek Seed Extracts:

   • Pros: Fenugreek has been shown in some studies to have a positive effect on testosterone levels in men. It is also linked to improvements in strength and body composition¹.
   • Cons: Evidence is not universally consistent, and benefits can vary based on individual health and dosage.

2. Ashwagandha (Withania somnifera):

   • Pros: Demonstrated to increase testosterone levels and boost muscle strength and recovery. Ashwagandha is also known for its adaptogenic properties².
   • Cons: More research is needed, particularly long-term studies to fully understand its effects and possible side effects.

3. Tribulus Terrestris:

   • Pros: Frequently marketed as a testosterone booster, and some studies indicate minor improvements in testosterone and strength³.
   • Cons: Many studies suggest it does not significantly influence testosterone levels or athletic performance³⁴. Its efficacy may be overestimated by marketing claims.

Ineffective and Risky Supplements

1. Prohormone Supplements (e.g., Androstenedione, DHEA):
   • Cons: These do not produce significant anabolic or ergogenic effects in men and may carry risks for negative health outcomes. Use of these supplements is often regulated and requires a prescription in many countries⁵.
   • Legal Considerations: Due to safety concerns and regulatory measures like the Anabolic Steroid Control Act of 2004 in the U.S., these substances are controlled and their sale is restricted⁵.

Novelty Treatments and Others

1. Testosterone Replacement Therapy (TRT):

   • Pros: Clinically proven to be effective in restoring testosterone levels, improving muscle mass, and overall well-being in men with clinically low testosterone levels⁶.
   • Cons: Needs to be medically supervised due to potential side effects, including exacerbation of certain health conditions like prostate disease or cardiovascular issues⁶.

2. Other Herbal Extracts:

   • Examples: Asian red ginseng and forskohlii root extract have shown some promise in preliminary studies².
   • Cons: Evidence is less robust, and more comprehensive research is needed to confirm their efficacy and safety.

Practical Considerations for Men Over 35

Maintaining testosterone levels naturally through lifestyle changes such as regular exercise, a balanced diet, adequate sleep, and stress management is also highly recommended. Supplements can be an adjunct, but should not replace these foundational health practices.

If you'd like specific product recommendations based on these ingredients or have more criteria (e.g., vegan, gluten-free), please let me know!

Footnotes

1. Stephen J. Smith, "Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review," NCBI, 2020. ↩

2. Adithya Balasubramanian et al., "Testosterone Imposters: An Analysis of Popular Online Testosterone Boosting Supplements," NCBI, 2024. ↩ ↩²

3. Shane Rogerson, "The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players," PubMed, 2024. ↩ ↩²

4. Andrzej Pokrywka, "Insights into Supplements with Tribulus Terrestris used by Athletes," NCBI, 2014. ↩

5. Gregory A Brown, "Testosterone prohormone supplements," PubMed, 2024. ↩ ↩²

6. Stephen J Smith, "Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review," NCBI, 2020. ↩ ↩²