One 90-day randomized trial in men aged 45–55 reported about 20% higher testosterone with purified shilajit. What else has support, the doses used, and why unpurified resin carries a heavy-metal risk.
What trials show for tongkat ali, ashwagandha, zinc and boron individually on testosterone and SHBG, the doses studies used, safety limits, and why the four have never been tested together.
Rhodiola rosea has randomized-trial evidence for stress-related fatigue and mental performance under pressure. The doses trials used, how it differs from ashwagandha, and safety.
Ashwagandha lowered cortisol and stress scores in placebo-controlled trials; sleep, testosterone and thyroid data are smaller. The trials worth knowing, the doses they used and who should avoid it.
Tongkat ali raised testosterone mainly in stressed or low-testosterone men in trials. The mechanism, the 200–400 mg doses studies used, extract quality and the mercury risk in cheap products.
Adaptogens are herbs said to help the body resist stress. Ashwagandha lowered stress and cortisol in a meta-analysis; rhodiola's evidence is thinner. Liver, thyroid, pregnancy and drug cautions.
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