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Stack · 5 supplements

Testosterone Support

The stack most often discussed in men's health forums. Supplements mainly help when levels are low — vitamin D and zinc only if you're deficient, and tongkat ali raised testosterone mostly in men with low levels. Get your testosterone checked before and after.

Customize this stack

Timing

Daily schedule

  1. 08:00

    Breakfast

    with meal
  2. 19:00

    Dinner

    with meal
  3. 22:30

    Bedtime

    no food

2 rules

Interactions

NoteMagnesium + Zinc

Very high zinc can reduce magnesium absorption

What to do

Keep zinc within the 40 mg/day upper limit.

Why

A trial using 142 mg/day of zinc (far above the UL) reduced magnesium absorption and balance. At normal doses (≤40 mg) no meaningful effect is expected, so moderate-dose combinations such as ZMA are fine.

Strong evidenceFull details
  1. 01NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
  2. 02NIH Office of Dietary Supplements — Zinc Fact Sheet for Health Professionals
SynergyMagnesium + Vitamin D3

Magnesium is required to activate vitamin D

What to do

Make sure magnesium intake is adequate if you take vitamin D, especially at higher doses. They do not need to be taken at the same time.

Why

The liver and kidney enzymes that convert vitamin D into its active forms are magnesium-dependent. In a randomized trial, magnesium supplementation raised 25(OH)D when it was low and lowered it when it was high, suggesting magnesium helps regulate vitamin D status.

Strong evidenceFull details
  1. 01Dai Q et al. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial. Am J Clin Nutr 2018.
  2. 02NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals

Buying guide

What to look for on the label

Quality seals: supplements don't need FDA approval before sale. Seals from USP, NSF or ConsumerLab show a product was tested for what's on the label and for contaminants — they don't guarantee it's safe or effective. NIH ODS: Dietary Supplements — What You Need to Know

  • Vitamin D3

    • D3 (cholecalciferol) rather than D2
    • Oil-based softgels

  • Zinc

    • Zinc picolinate, bisglycinate or citrate
    • Long-term formulas often include a little copper — that doesn't make doses above the upper limit safe

  • Magnesium

    • Magnesium glycinate (well tolerated, popular for sleep)
    • Magnesium citrate (also a mild laxative)
    • Avoid magnesium oxide if absorption matters

  • Boron

    • Boron glycinate or citrate

  • Tongkat Ali

    • Standardized water extract (e.g. LJ100® or Physta®)
Last reviewed Sourced from NIH fact sheets and peer-reviewed studies.How we make this contentReport an error