Boost Your Testosterone Naturally: 20 Powerful Herbs for Maximum Results

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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