Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Nutrition
Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Boost Your Testosterone Naturally: 20 Powerful Herbs for Maximum Results

These compounds will help you unlock your maximum human potential.

Written by Vidur Saini

Updated by Ash, ACE, MSc

Fact checked by Dr. Steven Griffin

Last Updated on3 July, 2025 | 1:29 AM EDT

Ask Question?

Ever wondered why ladies can’t build muscle like men even if they follow the same training, diet, and recovery program? It’s because of the male sex hormone — testosterone.

Like with other hormones, the body alters testosterone production based on several factors, including age, weight, sleep, genetics, medications, underlying health issues, dietary habits, water quality, and, of course, exercise.

Besides helping build muscle, testosterone plays various vital roles in the body, like libido, fat distribution, bone and muscle health, sperm and red blood cell production, mood regulation, and the development of secondary sex characteristics in men, such as hair growth, voice deepening, and growth spurts.

Declining testosterone levels due to lifestyle choices or age can impact your natural energy levels and overall health and well-being. However, it doesn’t have to be that way.

In this article, I take you over 20 herbs that you can add to your daily routine to supercharge your testosterone production and boost your overall performance.

20 Herbs to Boost Testosterone Levels Naturally

Testosterone Molecular Structure
Testosterone Molecular Structure

Although there are several testosterone-boosting supplements available in the market, we will stick to natural herbs in this article. For the uninitiated, herbs are a group of plants with leaves, seeds, or flowers, excluding vegetables and other plants consumed for macronutrients, used for flavoring and garnishing food.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

With that out of the way, here are the 20 herbs that can help boost your T levels:

1. Ashwagandha (Withania somnifera)

It is revered in Ayurveda, the ancient Indian system of medicine, for promoting overall vitality and longevity. Ashwagandha has been used for centuries to boost overall physical and mental well-being, counter stress, and improve sexual function.

A 2022 study suggests that ashwagandha may help increase testosterone levels, improve sperm quality, and enhance exercise performance. (1)

Ashwagandha is generally safe for most people. However, overdoing the dosages can cause an upset stomach or interact with certain medications.

Ashwagandha

Recommended Dosages: Ashwagandha mainly comes in capsule or powder form. The recommended daily dosage is usually between 300 and 500mg of standardized extract.

2. Maca Root (Lepidium meyenii)

This Peruvian root vegetable has been used for centuries to enhance energy, stamina, and fertility. It is a relatively new entrant in the world of testosterone boosters, and the scientific evidence of its effectiveness in boosting testosterone levels is mixed.

On the other hand, Maca may help boost sexual function and libido even without directly impacting T levels.

Pregnant and breastfeeding women should avoid Maca root.

Recommended Dosages: A healthy individual can consume 1.5 to 3 grams of this herb daily in capsule, powder, or extract form.

3. Fenugreek (Trigonella foenum-graecum)

This herb does more than just spike your T levels; it can improve digestion, reduce inflammation, and enhance exercise performance. (2) It contains compounds that mimic the effects of testosterone in the body.

Herbs are usually safe. However, higher dosages may lead to digestive issues. Scaling back the dosages usually fixes this problem. If the side effects don’t subside within a couple of days, you should seek medical advice.

Fenugreek Seeds
Fenugreek Seeds

Recommended Dosages: Fenugreek is available in capsule, powder, or seed form. The typical fenugreek dosage usually consists of 500 to 600mgs of standardized extract.

4. Ginseng (Panax ginseng)

Ginseng is a highly regarded herb in traditional Chinese medicine, which can help promote overall health and vitality. It is primarily used to boost energy levels, cognitive function, and immunity.

Ginseng can help promote T-levels, improve sperm quality, and enhance sexual function. It can also play a vital role in lowering stress levels.

Consuming higher doses of ginseng can result in anxiety, headaches, and insomnia. Those taking blood-thinning or blood pressure medication must consult their doctor before starting ginseng supplementation.

Recommended Dosages: One can consume 200 to 400 grams of this extract daily in capsule, powder, or tea form.

5. Tongkat Ali (Eurycoma longifolia)

Tongkat Ali, also known as Longjack, is quickly gaining popularity in the health and wellness world. This Southeast Asian herb can enhance male fertility, improve sexual function, and increase muscle mass primarily by increasing testosterone levels. (3)

Longjack is a little more potent than some of the herbs on this list. An overdose can cause insomnia, anxiety, or irritability. Furthermore, people with heart conditions or those taking blood pressure medications should consult their doctors before using Tongkat Ali.

Tongkat Ali
Tongkat Ali

Recommended Dosages: The typical Tongat Ali dosage comprises 200 to 400mgs of standardized extract in capsule or powder form.

6. Horny Goat Weed (Epimedium)

As weird as the name of this herb might sound, it is one of the most effective testosterone-boosting compounds I have ever tried.

This traditional Chinese herb has long been used to enhance libido, improve sexual function, and treat erectile dysfunction. Horny goat weed works by inhibiting the enzyme PDE5, which is also targeted by prescription medications for erectile dysfunction.

Although this is an otherwise safe supplement, an overdose or long-term use can cause dizziness, dry mouth, or nosebleeds.

Recommended Dosages: Take anywhere between 500 and 100 mg of horny goat weed in capsule or powder form for optimal results.

7. Tribulus Terrestris

Most herbs listed in this article have been used since ancient times, proving their effectiveness and safety. Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function.

This herb is slowly catching up in fitness circles as bodybuilders are incorporating it into their routines to enhance blood flow and achieve muscle-ripping pumps. I must add that the scientific evidence on Tribulus is mixed, and more research is needed to confirm its efficacy.

Tribulus Terrestris is tolerated well by most people, but some may experience mild digestive discomfort, especially during the initial phase.

Tribulus Terrestris
Tribulus Terrestris

Recommended Dosages: This herb is usually consumed in capsule or powder form, with the recommended daily dosage lying between 250 to 750mg. Most supplement manufacturers advise dividing the daily dosage into two to three servings due to its potency.

8. Mucuna Pruriens

This Ayurvedic herb is also known as Velvet Bean because of its texture. It is used to boost libido, improve sexual function, and even treat Parkinson’s disease.

Mucuna Pruriens can boost testosterone levels and sperm quality and enhance mood. It works by increasing L-dopa levels, which is a precursor to dopamine and a neurotransmitter that plays a crucial role in motivation and sexual function.

Some people report feeling nauseous while consuming close to the higher recommended daily limits. Vomiting and headaches are the two other side effects that you might have to deal with. Furthermore, people dealing with liver or kidney conditions must get their doctor’s approval before using Mucuna Pruriens.

Recommended Dosages: Stick to 300 to 500mg of standardized extract in capsule or powder form.

9. Shilajit

It is a sticky substance found in the Himalayan mountains and is considered a rejuvenating herb by its proponents, which can help boost energy levels, improve cognitive function, and slow down aging. Shijalit contains fulvic acid and other bioactive compounds that might have antioxidant and anti-inflammatory properties.

Although some studies show that Shilajit can help increase testosterone levels, you should take these claims with a grain of salt as most of the research revolving around this herb is sponsored by Shijalit-producing companies.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Shilajit might contain heavy metals, so it is crucial to choose a high-quality product from a reputable brand. 

Shilajit
Shilajit

Recommended Dosages: Most products recommend consuming 250 to 500mg of Shilajit daily in the resin or powder form.

10. Rhodiola Rosea

Also known as Golden Root, this herb is traditionally used in Russia and Scandinavia to improve physical and mental performance, combat fatigue, and improve mood.

It can also improve T levels, and its adaptogenic properties help lower stress levels. Some people may experience mild side effects such as dizziness, dry mouth, or insomnia while using this herb.

Recommended Dosages: Consume 200 to 600mg daily in capsule or powder form.

11. Saw Palmetto (Serenoa repens)

This is a berry native to North America and is traditionally used to support prostate health and treat urinary symptoms. Notably, Saw Palmetto’s use as a testosterone booster is relatively recent, and more scientific evidence is needed to verify all the claims.

While it is generally safe, some people experience mild stomach issues and headaches while using this herb.

Saw Palmetto
Saw Palmetto

Recommended Dosages: Most brands recommend a 320mg daily dose in capsule or soft gel form.

12. Nettle Root (Urtica dioica)

This herb is used in several traditional medicines to treat urinary problems, reduce inflammation, and support joint health.

It primarily works by inhibiting testosterone’s conversion to dihydrotestosterone (DHT). Nettle Root may also help increase the amount of free testosterone in the blood, which can help maximize physical performance and gains.

Besides the usual digestion issues, some people might encounter mild skin reactions if they overdo the dosages.

Recommended Dosages: Stay within the 300 to 600mg daily dose in capsule or powder form.

13. Garlic (Allium sativum)

Garlic is a culinary staple. However, most people don’t know that it has been used as a medicinal herb since time immemorial to boost immunity and cardiovascular health and fight infections.

It is generally safe when consumed in moderation. However, it can cause bad breath, body odor, or digestive upset.

Fresh Raw Garlic
Fresh Raw Garlic

Recommended Dosages: Consider consuming 2-5 grams of fresh garlic daily or 600-1500mg of aged garlic extract. You could have it in the raw, cooked, or supplement form.

14. Avena Sativa (Oat Straw)

This herb can help enhance energy, improve mood, and support sexual health. Oat straw primarily boosts testosterone levels by triggering the release of the luteinizing hormone. It can also help improve blood flow and reduce anxiety.

Mild heachaces and digestive issues are the most common side effects associated with this herb.

Recommended Dosages: Consume 1-2 grams daily in capsule, powder, or tincture form.

15. Ginger (Zingiber officinale)

Ginger is a spice and medicinal herb that has been used for centuries to reduce inflammation and treat nausea.

Studies show that ginger can increase testosterone levels, improve sperm quality, and enhance sexual function. It contains certain compounds that may protect testosterone from damage and support overall reproductive health.

I must add that people dealing with digestive issues like bloating, reflux, indigestion, and gas should closely monitor their garlic and ginger consumption. These are FODMAP foods that are poorly absorbed in the small intestine.

Fresh Ginger Root
Fresh Ginger Root

Recommended Dosages: Consume 1-2g daily fresh, cooked, or in supplement form.

16. Saffron (Crocus sativus)

Saffron can help enhance mood, improve cognitive function, and promote sexual health. It can help increase test levels, improve sperm quality, and enhance sexual function. High doses of this herb can cause dizziness, nausea, and dry mouth.

Recommended Dosages: 30mg of saffron is usually enough for most. You can consume it in spice form, take it as a supplement, or add it to food and beverages.

17. Turmeric (Curcuma longa)

This herb has been used in Ayurvedic and Chinese medicine for centuries to treat various issues like inflammation, pain, and digestive problems.

Turmeric is generally safe when consumed in moderation. Those dealing with gallbladder problems or taking blood-thinning medications should consult their doctor before increasing turmeric intake.

Fresh Turmeric
Fresh Turmeric

Recommended Dosages: Add 500 to 2000mg of turmeric to your food or beverages. You can also consume it in the supplement form.

18. Cordyceps (Cordyceps sinensis)

A fungus that grows on caterpillars, cordyceps have been used in traditional Chinese medicine to boost energy levels, improve lung function, and support kidney health. It mainly works by stimulating the release of luteinizing hormones and enhancing blood flow.

Although it is generally safe, some users report digestive discomfort or insomnia while consuming close to the recommended daily allowance.

Recommended Dosages: With a recommended dose of 1-3 grams daily, cordyceps are typically consumed in capsule or powder form.

19. Pine Pollen

This is derived from the male cones of pine trees and has been used in traditional Chinese medicine to boost vitality and support immune function. Pine pollen contains small amounts of testosterone and other androgens, which can help boost your natural testosterone levels.

Some people might experience allergic reactions. Folks with pollen allergies are more susceptible to these side effects.

Pine Pollen
Pine Pollen

Recommended Dosages: For this herb, the recommended dosage varies depending on the form and concentration of pine pollen. It can be consumed in powder, tincture, or capsule form.

20. Asparagus Racemosus (Shatavari)

This is an Ayurvedic herb that can help enhance vitality, improve sexual function, and promote overall health and well-being. It can boost test levels by balancing overall hormone levels and lowering cortisol levels. The compound saponins have adaptogenic properties, which can further support your T-levels.

People with allergies might not do well with this supp, as it might cause digestive upset.

Recommended Dosages: The recommended dosage is between 500 and 1,000mg, which you can consume in capsule or powder form.

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

Although these 10 herbs can help boost your T levels, avoid taking them all at once. Begin with one of these compounds, evaluate its effectiveness, and make necessary adjustments based on your results and objectives.

Even though the 20 foods listed in this article can help boost your T-levels, you should avoid self-diagnosing and treating health issues. These herbs can help supplement and boost your natural testosterone levels but aren’t meant to replace medical treatment.

If you have any questions about the 20 testosterone-boosting herbs listed in this article, post them in the comments below, and I’ll be happy to help!

References:

  1. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022;5(4):e741. Published 2022 Jul 20. doi:10.1002/hsr2.741
  2. Albaker WI. Fenugreek and Its Effects on Muscle Performance: A Systematic Review. J Pers Med. 2023;13(3):427. Published 2023 Feb 27. doi:10.3390/jpm13030427
  3. Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):28. Published 2013 May 26. doi:10.1186/1550-2783-10-28

If you have any questions or need further clarification about this article, please leave a comment below, and Vidur will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Nutrition Nutrition Tips
Previous Post

The Case for Eating MORE Salt (Yes, Really!) If You’re a Heavy Sweater and Lifter

Next Post

Samir Bannout Urges Samson Dauda to Work on His Posing, Says With Better Condition, It’ll Be ‘Really Difficult for Anyone to Touch Him’

Vidur Saini

Vidur Saini

Vidur is an ACE-certified personal trainer, writer, and editor at FitnessVolt.com. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who lends him an ear. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.

Related

Hany Rambod
Bodybuilding

Hany Rambod Reveals His Top 5 Supplements for Bodybuilding & Best Alternatives to Steroids

Intensity Extenders Muscle Growth
Training

Beyond Failure: 3 “Intensity Extenders” Pro Bodybuilders Use to Spark New Muscle Growth

Mechanical Drop Set
Training

The Mechanical Drop Set Masterclass: How to Grow Muscle Without Changing Weights

Eccentric Overload Protocol
Training

The “Eccentric Overload” Protocol: I Slowed Down My Reps for 4 Weeks – Did My Strength Explode?

Unlocking Anabolic Sleep
Muscle Science

Unlocking Anabolic Sleep: 3 Simple Pre-Bed Habits to Maximize Muscle Repair Overnight

Frank Zane Growth Program
Workout Plans

Old School Muscle: The Frank Zane Program for Classic Muscle Growth

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Forget the Gym: Get Visible Abs at Home With This 3-Move Bodyweight Workout

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Breon Ansley Confirms Plan to Compete in Classic Physique at 2025 Olympia After 212 Attempt Falls Through

Arnold Schwarzenegger Reveals If GLP-1 Weight Loss Drugs Destroy Your Muscle

Bodybuilder Dennis Wolf Still Ripped at 46, Discusses His Health in Retirement

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.