Hormone Support for Men: What Works and Where to Start

Maybe you've noticed you don't bounce back from training like you used to. Maybe energy dips mid-afternoon, or you've seen the "hormone support" shelf and wondered whether any of it is worth the money. Or you're new to training and want to get the basics right from the start. Whatever brought you here, no silly questions.

This guide covers the everyday habits that matter most, what the research has studied for each ingredient in our men's range, how our formulas differ, who should check before starting, and which one we'd reach for.

What "hormone support" means

Testosterone is the main male sex hormone, and levels tend to drift down with age. [10] Products in this category are often called "testosterone boosters". We call them hormone support or men's wellness formulas, because that's a more honest description: they're designed to support your overall vitality alongside good habits, not to replace them or to act like a medicine.

Two things are worth knowing up front:

• Lifestyle has a measurable effect on your hormones. Sleep, training and body weight all show up in the research. [1] [2] [3]
• Supplements add to a good foundation. The ingredients in our range have been studied for their role in supporting energy, stamina, performance and wellbeing, and they work best alongside the habits below.

Start with the foundations

Sleep

Sleep is the cheapest hormone support there is. In a controlled lab study, 10 healthy young men cut their sleep to 5 hours a night for one week. Their daytime testosterone dropped by 10 to 15%. [1] That's a big change from one week of short nights.

Give yourself enough time in bed for a full night, and keep your bedtime regular. Our sleep guide goes deeper.

Strength training

Resistance training gives testosterone a short-term lift, and that lift is bigger and lasts longer than after aerobic exercise. [2] The same review found very long, very hard sessions can push levels down during recovery for up to 72 hours. [2] So train hard, then give yourself time to recover between big sessions.

Body composition

Obesity affects the hormone system that controls testosterone in men. [3] A 2024 review found several randomised trials showing improvements in testosterone and sexual function after weight loss through diet and exercise. [3] If you have weight to lose, it's one of the most useful things you can work on. Our fat loss fundamentals guide shows you where to start.

Protein

Protein is what turns your training into muscle. If you exercise regularly, aim for 1.4 to 2.0 g per kg of body weight a day, around 110 to 160 g for an 80 kg man. [4] Our protein guide has your number and worked examples.

Zinc and vitamin D: cover the gaps

Your body needs zinc to make testosterone. Research links being low in zinc with lower testosterone, and the effect of supplementing depends on your starting levels, the dose and how long you take it. [6] Men need 14 mg of zinc a day from food and supplements combined, and the upper limit is 40 mg. [5] Our zinc and testosterone guide covers food sources and how much is too much.

Vitamin D plays a part in normal muscle and bone health. [7] In New Zealand, most people get enough from the sun, but levels can be up to 20 nmol/L lower in winter, and people who spend little time outdoors, have darker skin or live in the south are more likely to run low. [8] Trials giving vitamin D to men haven't shown a clear change in testosterone, [9] so think of vitamin D as covering a gap rather than a hormone lever. See vitamin D in a NZ winter.

The ingredients and what the research has studied

Here's what's in our men's range and what human research has looked at. Most of these trials are small and short, and results vary with the extract and dose used, so a result from one study doesn't automatically carry over to a different product. A 2021 systematic review of 32 trials on single herbs and testosterone in men pointed to positive results for fenugreek and ashwagandha, with some evidence for Asian red ginseng. [10]

Tongkat ali

Tongkat ali (Eurycoma longifolia) is a root, sometimes called Malaysian ginseng, traditionally used to support men's vitality. [12] It has been studied for its role in supporting healthy testosterone levels. A 2022 review of nine clinical studies, five of them pooled, reported higher total testosterone in men taking tongkat ali in most of the studies, in both healthy volunteers and men whose levels were low to begin with. [11] In a 4-week trial in 63 moderately stressed adults, a standardised root extract was linked with 16% lower cortisol exposure and less tension, anger and confusion than placebo. [12]

Shilajit

Shilajit is traditionally used in Ayurveda to support vitality, energy and overall wellbeing. [13] In a 90-day randomised, placebo-controlled trial, men aged 45 to 55 took 250 mg of purified shilajit twice a day. Total and free testosterone and DHEAS were significantly higher than placebo, while the hormones that signal the testes (LH and FSH) stayed steady. [13]

Fenugreek

Fenugreek is a seed traditionally used to support men's health. A 2026 review pooled six randomised trials with 385 men and found a small favourable effect on total testosterone. [14] Some trials also reported better bench-press strength and lower body fat. The researchers rated the certainty of the evidence as very low and called for better-designed trials, so think of fenugreek as a supporting player rather than a fix. [14]

Asian ginseng

Asian ginseng (Panax ginseng) is traditionally used to support energy, stamina and focus. A systematic review of eight randomised trials found ginseng was better than placebo on fatigue scales. [15] It also showed some evidence in the 2021 review of herbs and testosterone. [10]

Nettle root

Nettle root is a common ingredient in men's wellness formulas. It's rich in plant compounds like phytosterols, lignans and lectins. [16] We couldn't find human trials on nettle root for training, energy or hormone levels, so we won't claim more for it than that. It's one part of a broader formula.

Ashwagandha

Ashwagandha isn't in Ascension, Transcend or Elysium, but you'll see it in a lot of men's formulas, so it's worth knowing. In an 8-week trial, young men new to weight training who took 300 mg of root extract twice a day added 46 kg to their bench press, compared with 26 kg on placebo, alongside bigger gains in arm and chest size. [17] In overweight men aged 40 to 70, an ashwagandha extract was linked with a 14.7% greater rise in salivary testosterone than placebo over 8 weeks. [18] In our range, it's one of the ingredients in Inception Labs 1510 (300 mg per serve, half the daily amount used in that strength trial), where it's traditionally used to support the body's natural response to everyday stress. 1510 is a metabolism formula with 250 mg of caffeine and 200 mg of bitter orange per serve, not a hormone formula. See ashwagandha evidence and cautions before you try it.

D-aspartic acid

D-aspartic acid (DAA) is an amino acid found naturally in the pituitary gland and testes, where it's involved in releasing the hormones that regulate testosterone. [19] In a 12-day study, 23 men taking DAA had higher LH and testosterone than men on placebo. [19] Results in experienced lifters have been different: a 12-week trial found no change in testosterone, [20] and a short trial using a high 6 g daily dose saw levels drop. [21] So DAA's results seem to depend on who's taking it and how much, and it's best viewed as one part of a blend.

Bulbine natalensis

Bulbine natalensis is a herb native to South Africa, traditionally used in men's wellness formulas. [22] In a 28-day placebo-controlled trial in 36 healthy men, it matched placebo on 27 of 29 health markers, including liver, kidney and blood measures, with the two small differences staying well within normal ranges. [22] Human trials on what it does for energy or performance are still to come. Lab research also suggests it may affect enzymes that process some medicines, [23] which is one more reason to check first if you take medication.

Luteolin

Luteolin is a flavonoid found naturally in many plants, with antioxidant activity. [24] Human research on luteolin for training or hormones is at an early stage.

How our formulas differ

All four are Inception Labs formulas. Each is designed to be used alongside a balanced diet, regular exercise and healthy habits.

Ascension is the streamlined first formula, Transcend the most comprehensive, Elysium suits men and women, and Ichor is for body composition goals.

Product facts, side by side

Which formula suits you

Ascension

Key ingredients

Shilajit, tongkat ali, fenugreek, nettle root, Asian ginseng

Studied for its role in supporting

Men's overall wellbeing, vitality and everyday energy, stamina, physical performance, focus, healthy immune function

Best for

A streamlined daily men's formula, and a great first one ("five well-known botanicals, nothing you don't need")

Combining

Use one of Ascension, Transcend or Elysium at a time

Transcend

Key ingredients

Ten ingredients: shilajit, tongkat ali, broccoli sprout powder, fenugreek, nettle root, DIM, Asian ginseng, 6',7'-dihydroxybergamottin, zinc gluconate, black pepper extract

Studied for its role in supporting

Daily vitality, energy and stamina, physical performance, focus, recovery, healthy immune function

Best for

Men who want our most comprehensive formulaContains grapefruit-derived compounds, check first if you take any medication

Combining

Use one of Ascension, Transcend or Elysium at a time

Elysium

Key ingredients

D-aspartic acid, Bulbine natalensis, luteolin

Studied for its role in supporting

Daily vitality, exercise performance, energy production, recovery from training

Best for

Suitable for men and women

Combining

Use one of Ascension, Transcend or Elysium at a time

Ichor

Key ingredients

Cyanotis vaga extract, oleoylethanolamide (OEA)

Studied for its role in supporting

Healthy metabolism, energy and exercise performance, nutrient metabolism, a feeling of fullness as part of a balanced eating plan

Best for

Body composition goals

Combining

Can be used alongside any of them

Stacks

Ichor & Ascension Stack for body composition.

Inception Labs Trinity System brings Transcend, Elysium and Ascension together, used one after another, not at the same time.

Browse the full range in our hormone support collection.

Who it suits

• Men who already train and want extra support for energy, stamina and recovery. You've got the foundations sorted and want to add to them.
• Men starting out. Get your sleep, training and protein moving first, then add Ascension once you've got a routine to build on.
• Men who don't train yet but want more energy and vitality. Start with the foundations, including some strength exercise. A formula supports good habits; it can't stand in for them.
• Women. Ascension and Transcend are men's formulas. Elysium is suitable for men and women. See hormone support for women.

Check first

Who should check first

Keep this simple and check before you start if any of these apply:

• You're under 18. Ichor is labelled not recommended for under 18s, and we'd say the same for this whole category.
• You take any medication. Transcend contains grapefruit-derived compounds (6'7'-dihydroxybergamottin) that may interact with some medicines, and lab research suggests Bulbine natalensis could affect how some medicines are processed. [23]
• You have a heart, prostate or hormone-related condition, or any other medical condition.
• You're a tested athlete. Under strict liability, you're responsible for anything found in your sample, even if it came from a supplement by accident. Sport Integrity Commission advises a food-first approach and listing every supplement on your testing paperwork. [25] Read drug-tested supplements in NZ first.

Think your testosterone might be low? Talk to your GP about a blood test before you try a supplement; they or your pharmacist can also check your medicines against any formula you're considering.

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