Low testosterone (or low-T as it’s sometimes called) isn’t just an issue for bodybuilders. Over the last five decades, testosterone levels have been in decline across the nation.
Some of this is due to the natural aging process. Even so, research is finding that men in their 20s and 30s don’t have the same levels of testosterone their ancestors did. How? While genetic conditions play a role for some, experts believe it could also be due to modern diet and lifestyle choices (12).
Testosterone is an important hormone that helps your body function at its best. Today we’re bringing to you some of the best herbs you can take to naturally boost your testosterone levels.
How Testosterone Works
Testosterone is a hormone that’s produced naturally by both men and women. In men, testosterone is created in the testes, and in women, it’s created in the ovaries and adrenal glands. It plays an important role in healthy sexual function, muscle building, distributing fat, creating red blood cells, and more (1).
When testosterone levels are low, it can affect your whole body. You may begin experiencing changes (2,3) like:
- Feeling depressed
- Thinning hair or balding
- Lower libido, or sex drive
- Hot flashes
- Difficulty concentrating or remembering things
- Lower endurance levels
- Decreased strength or muscle mass
You can naturally boost your testosterone levels by exercising and eating a healthy diet. But did you know certain herbs can come alongside and help?
Best Herbs to Naturally Boost Testosterone
Nature is filled with colorful, flavorful, and powerful ingredients that benefit the body in a variety of ways. Here are some of the best herbs we found that help boost testosterone gently and naturally.
Fenugreek
Trigonella foenum-graecum, or Fenugreek, is a brown clover-like herb that originates in the Mediterranean. It’s been used for cooking and medicinal properties for centuries. One study showed that taking 500 mg of fenugreek for 12 weeks significantly improved testosterone levels in men, up to 46% in 90% of the participants (4).
Dose: The safe recommended dose for fenugreek is between 500-600mg per day.
Ashwagandha
Also known as winter cherry or Withania somnifera, Ashwagandha is an evergreen shrub that was discovered in parts of Africa and Asia. It’s considered an adaptogen herb with a host of benefits. An 8-week double-blind study revealed that Ashwagandha helped participants increase both their testosterone levels and sense of well-being (5).
Dose: Ashwagandha is safe to take in doses of 300mg twice daily.
Related article: What are Adaptogens and How Can They Improve Your Health? (6)
DHEA
Remember how testosterone is a hormone? Dehydroepiandrosterone, also known as androstenolone, is another hormone your body produces naturally. This hormone is created in your adrenal glands and helps produce testosterone. A small study showed that taking 50mg of oral DHEA before exercise could help boost free testosterone levels in young and middle-aged men. That said, it didn’t have much effect on overall testosterone levels (7).
Dose: While there is no standard recommended dose, a safe range for DHEA falls between 25mg – 200mg per day.
Pine Bark Extract
You might not think the bark of a tree can provide medicinal benefits, but this natural substance has been used in salves, tinctures, and other remedies for generations. Several studies show that men can take pine bark extract to boost testosterone levels. Some results were better than others, but overall, there seems to be a trend reflecting a positive effect on testosterone levels. Some even experienced lower blood pressure (8, 9).
Dose: The studies above used a dosage of between 60mg – 100mg per participant per day.
Tribulus Extract
A small flowering plant that grows native to Eurasia, the Bindii plant, or Tribulus terrestris, has been used medicinally to help expel kidney stones, chest pain, certain heart problems, and as a diuretic. As far as elevating testosterone, the research is mixed. Some studies show little improvement, while others show significant improvement (10).
Dose: Research shows taking between 500mg – 650mg per day may be a safe way to naturally boost testosterone in otherwise healthy men. Higher doses may lead to negative side effects.
Forskolin Extract
Coleus Forskohlii, more commonly known as Forskolin, is an Indian root often used to help treat respiratory concerns, heart disease, hypothyroidism, and hormone imbalance. For testosterone, one study showed a significantly positive effect in overweight men who took it for 12 weeks (11).
Dose: There is a wide range of this herb that may be safe. Some sources recommended 30mg-50mg, while the dosage in the study was 250mg per day.
Side Effects and Risks
Testosterone is a hormone. Any time you supplement with anything that can influence those levels, there is the potential to overdo it.
Talk with your healthcare provider if you are at risk for hormone-related cancers. Examples include ovarian, cervical, breast, adrenal, prostate, or testicular.
If you’re taking medications for diabetes, certain ingredients (like DHEA) may affect insulin.
Wrap Up
If you’re looking for ways to naturally boost your testosterone, you’re not alone. Men and women across the country want drug-free solutions to their health concerns.
Staying active, eating whole foods, and getting enough sleep is a great start, but sometimes we need an extra hand.
Several herbs can help naturally raise your testosterone levels. Do your research to make sure supplements are made with premium quality ingredients and are third-party tested for safety.
Do you know someone who may need a boost? Give this a share with them today!
References
1. https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men
2. https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
3. https://www.endocrineweb.com/conditions/low-testosterone/low-testosterone-in-women
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278660/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9297375/
6. https://karamd.com/what-are-adaptogens-and-how-can-they-improve-your-health/
7. https://pubmed.ncbi.nlm.nih.gov/23417481/
8. https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.3462
9. https://www.sciencedirect.com/science/article/abs/pii/S0024320503009913
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166567/
11. https://pubmed.ncbi.nlm.nih.gov/16129715/
12. https://www.sciencedaily.com/releases/2012/06/120623144944.htm
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author
