Low testosterone levels are a considerable concern among men who reach their 30s. It can cause health and fitness problems and decrease their quality of life. However, there are options to increase their testosterone naturally.

These are testosterone boosters and ZMAs. Zinc magnesium aspartate (ZMA) is a combination supplement of zinc, magnesium, and vitamin B6. It is widely used among athletes, bodybuilders, and fitness fanatics. It claims to increase testosterone and boost muscle growth and strength.

Testosterone boosters refer to herbal supplements that are claimed to increase sexual function sperm count, and rectify symptoms of low testosterone. ZMA is a type of testosterone booster, but it can be hard to choose from the two. Others may wonder if they can be taken together.

How Do Testosterone Boosters Work?

Most testosterone boosters work by using natural ingredients to perform two functions in the body. The blend of natural ingredients ensures that these functions are stimulated safely with little to no side effects.

Testosterone boosters work by the following:

Slow testosterone conversion

Your body naturally converts some of the testosterone into estrogen. This happens when the sex hormone-binding globulin (SHBG) attaches to testosterone cells and breaks it down into estrogen.

Boosters disrupt this process by disabling the SHBG by binding to it. This doesn’t break down the testosterone cells.

Increased production of testosterone does not immediately mean better muscle mass if you do not follow proper habits and strength training.

Enhance free testosterone levels

Testosterone boosters often have herbal ingredients that signal adrenal glands and testicles to increase testosterone production. This is a natural process and does not include steroids or injecting synthetic hormones.

These boosters have a slow and steady effect and take 4 to 8 weeks to make a notable difference.

Typical Testosterone Booster Ingredients

Natural testosterone boosters usually contain the following:

Tribulus terrestris

This is a common natural extract found in most testosterone boosters. It’s used to treat female infertility and impotence. It is claimed that it can also increase the body’s ability to produce hormones, including testosterone. Some athletes also use this to boost their performance.

DHEA (dehydroepiandrosterone)

DHEA is a hormone that your body naturally produces in the adrenal gland. This hormone can increase levels of free testosterone in men. It is amplified when combined with other ingredients in T boosters.


Ashwagandha is used as an adaptogen, which helps the body handle anxiety and stress. However, it has been shown to increase testosterone and sperm quality. It also enhances exercise performance, fat loss, and strength.

D-Aspartic Acid

This stimulates luteinizing hormones, which are indirect messengers to the testicles. They will send signals and encourage more testosterone production to boost free testosterone.


Ginger is known for its many benefits, however, a lesser known one is that it can also increase testosterone. Studies show that ginger can improve semen quality and testosterone in men.

What Is a ZMA And What It Does In The Body

Zinc magnesium aspartate is vitamin B6, zinc and magnesium, which are proven ingredients to boost testosterone. ZMA is a type of T booster commonly used by individuals who want to build muscle mass and strength. The combination can lead to fat loss and exercise endurance.

ZMA does the following in the body:

Muscle function

Zinc and magnesium are a popular combination for many athletes. Taking this supplement during exercising increases T levels because it corrects the zinc balance. Magnesium plays an significant role in muscle function and recovery. It reduces cramps and soreness after training. This also improves sleeping.

Hormone production

Magnesium and vitamin B6 also increase the absorption of zinc in the body. This leads to better enhancement of testosterone. Additionally, vitamin B6 suppresses the formation of estrogen, which in turn increases testosterone. Magnesium also relaxes muscles which are best for muscle recovery. It increases metabolism, which accelerates weight loss.

Health Benefits Of ZMA

Apart from boosting T levels and promoting muscle growth, ZMA also has other health benefits in the body.

  • Zinc- These supplements with vitamins B6, D3, and C can boost the immune system. The combination of three vitamins with zinc makes your immune system stronger. This can also lead to wound healing by increasing growth hormones, which is beneficial in older individuals.
  • Magnesium Aspartate- This is to aid muscle recovery and plays a role in protein synthesis, which repairs and builds muscle fibers. While this leads to muscle strength, it also reduces fatigue when you train. The magnesium also improves sleep quality by reducing stress, which is vital in recovery.

ZMA can also control blood sugar levels and elevate mood and emotions.

Choosing A Testosterone Booster

There are many natural testosterone boosters to choose from. Individuals who want to target the following will benefit from a T booster:

  • Increasing sex drive
  • Treating low T levels
  • Increasing energy
  • Building muscle mass
  • Improving mood

Although T boosters can increase an individual’s testosterone levels, the effectiveness will vary depending on the brand of the booster and the reasons for taking them. Here is a list we made of the best testosterone boosters in the market today 

Choosing A ZMA Supplement

ZMA supplements are favored among those who train regularly and bodybuilders. This is because it increases testosterone and improves sleep quality, and improves muscle growth and recovery.

It is a healthy alternative to anabolic steroids since steroids carry many risks. With ZMA, there are no serious side effects, however, ensure you are taking the recommended daily dose.

Can I Take Both?

Taking both ZMA and a T booster will have maximum benefits for training, weight loss, and recovery. It’s also a good combination to rectify the symptoms of low testosterone. However, you have to be careful not to have overlapping ingredients.

T boosters usually contain zinc as well, and too much zinc can cause side effects such as cramping and upset stomach. If you are taking both supplements, make sure to compare labels between them to avoid side effects.

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About the Author

Steven has been into health, nutrition, and fitness for over 10 years, and has a degree in Physical Education and Coaching. He is an expert in supplements and is devoted to helping his clients achieve their fitness goals and live their best lives.

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