Testosterone comes with a wide range of functions in the human body. All individuals have testosterone in some proportion, irrespective of gender.
Men have higher testosterone concentration as it gives them characteristics like a muscular body, a hoarse voice, virility, etc. It is called the primary sex hormone in the male body.
But, the deficiency of such a vital hormone may lead to multiple metabolic problems. Hence, supplying the body with testosterone-boosting supplements becomes essential.
Generally, several herbs have been widely used to boost testosterone levels as they contain the required compounds and minerals.
Similarly, some vitamins also play a direct role in producing testosterone in the body. Hence, this article will list all those herbs and vitamins helpful for testosterone.
Best Herbs For Testosterone
The following are the few notable herbs that could boost testosterone-
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Ashwagandha
Ashwagandha has been a part of Ayurvedic medicine for centuries. The herbal benefits of ashwagandha have helped[1] both males and females maintain the required body balance.
Moreover, the adaptogenic herb could help[2] treat low testosterone problems. People consuming ashwagandha regularly may experience changes in their sex drives.
Moreover, it could help suppress several symptoms related to low testosterone levels.
Ashwagandha supplies[3] the body with a testosterone precursor, DHEA, and testosterone that helps balance the low concentration.
You should consume ashwagandha for weeks or months to observe testosterone levels and sperm count changes.
Hence, you should add ashwagandha extract or tea to your diet to maintain regularity.
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Pine Bark Extract
Pine bark extract has been widely preferred to counter low testosterone problems.
These extracts contain a natural compound called proanthocyanidin that may help[4] treat several medical conditions like low cholesterol, stress, blood flow, erectile dysfunction, etc.
Hence, you may consider consuming extracts containing these natural compounds.
People consuming pine bark extract and L-arginine aspartate may observe[5] changes in their testosterone level and erectile dysfunction symptoms.
Combining the two compounds could potentially help men regain their normal testosterone levels and lower ED symptoms.
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Horny Goat Weed Or Epimedium
Horny goat weed, originally called Epimedium, is a herb beneficial[6] for increasing testosterone concentration.
The herb naturally contains[7] a valuable compound called Icariin. It is believed that the aphrodisiac effects of Epimedium could be due to Icariin.
Moreover, consuming the herb in huge quantities for a longer period may help get a significant increase in testosterone levels.
Moreover, the herb could naturally treat erectile dysfunction.
Horny goat weed contains a compound that may diminish the effect of an enzyme restricting the blood flow to the penis.
Hence, it would minimize the primary problem causing erectile dysfunction in men. But, you should talk to a doctor before consuming Epimedium.
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Saw Palmetto
Saw palmetto is another herb benefiting people with several medical conditions.
Primarily, the herb is consumed to improve[8] urinary function, reduce enlarged prostate, and increase hair growth.
Moreover, the herb’s supplements may help boost[9] an individual’s libido, fertility, and testosterone levels.
Saw palmetto could directly help men boost testosterone. But, it could be highly beneficial in retaining optimum testosterone levels.
The herb retains by using an existing compound that restricts an enzyme’s activity responsible for breaking testosterone.
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Ginseng
Ginseng is a famous herb that could potentially boost men’s sexual health.
Generally, the herb is widely preferred to increase energy, stamina, and fatigue. But, it could help in boosting libido and balancing different hormone levels.
Asian ginseng (Panax ginseng) may help increase[10] free testosterone levels in the body.
Moreover, it could help increase blood flow to the penis to treat electric dysfunction and improve sex drive.
Malaysian ginseng (Eurycoma longifolia) is another ginseng species that may help treat low testosterone conditions.
The herb contains aphrodisiac properties that may improve[11] sexual life. Moreover, it could overcome testosterone-related issues in men.
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Ginger
Ginger has always been linked with treating digestive issues. But it could help boost testosterone and other sex hormone levels.
Ginger follows a specific mechanism to boost testosterone production in certain animals.
They start by increasing[12] the luteinizing hormone production and increased cholesterol levels in the testes.
Further, it reduces oxidative stress and lipid peroxidation in the testicular region.
Such activities lead to the enhancement of certain antioxidant enzymatic activities and the normalizing of blood glucose levels.
Thus, nitric oxide production increases, resulting in increased blood flow to Leydig’s cells.
At last, the testosterone receptors are recycled for fresh testosterone production. But, the role of ginger in elevating testosterone levels in humans is still a question.
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Maca Root
Maca root is an adaptogen that may help maintain a hormonal balance in both men and women.
In the past, black maca has been widely used to cure[13] male infertility, low libido, and erectile dysfunction.
But, maca roots aren’t directly involved in increasing serum testosterone levels in men.
The bioactive compounds and minerals in maca roots help keep the endocrine system healthy.
Hence, a healthy endocrine system would help produce and regulate essential hormones in the required quantity.
Therefore, you may say that maca root is indirectly involved in producing free testosterone and balancing the low levels.
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Indian Spinach
Indian spinach (Basella alba) has been a traditional medicine to treat fertility problems in men. The alcohol extracts from these herbs could help boost an individual’s sexual health.
Indian spinach could mimic the role of red meat in positively affecting testosterone levels.
Indian spinach contains a high amount of zinc, essential[14] to maintain testosterone levels.
People with zinc deficiency may have low testosterone levels; hence, consuming spinach may help them regain their optimum levels.
Moreover, Indian spinach contains several antioxidants that may help[15] repair damaged cells and prevent cell damage from free radicals.
Hence, these additional benefits may indirectly regulate hormone levels in the blood.
Best Vitamins For Testosterone
The following are a few vitamins that might help in boosting testosterone-
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Vitamin A
Vitamin A could be linked with androgen production in males. Generally, the human body contains Vitamin A in the retinal form, which converts[16] into retinoic acid.
Vitamin A has a role in metabolizing dietary fat; hence, the deficiency may cause low healthy fat levels in the body.
Healthy fats are essential[17] as they supply the micronutrients required to maintain a good testosterone level. Thus, diet plays a major role in managing T-levels.
Hence, men with low Vitamin A content in the body may experience a drop in testosterone levels.
You may start consuming food items containing Vitamin A to maintain testosterone levels.
Some people consume multivitamin supplements to maintain their Vitamin A concentration.
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Vitamin D
Vitamin D (cholecalciferol) is a crucial nutrient for the human body. Moreover, they protect the bones and absorb calcium into bones to strengthen them.
But, besides all the benefits, Vitamin D could help significantly increase[18] testosterone levels in men.
Vitamin D is often considered[19] a steroid vitamin that helps in multiple functions in the body. It may strongly correlate with the body’s total and free testosterone content.
Moreover, people having Vitamin D deficiency may experience low testosterone problems.
Hence, regularly supplying the body with low-dose Vitamin D may help retain the optimum testosterone concentration.
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Vitamin K2
Vitamin K2 isn’t a well-known or discussed nutrient, but it may have the potential[20] to increase testosterone levels naturally.
Vitamin K2 function is similar to a hormone with a crucial cell signaling role between hormonal receptors.
But, supplying them with Vitamin K2 may help them recover their hormone levels. But, extensive studies would be required to prove the statement.
Still, in case of vitamin or testosterone deficiency, you may consume Vitamin K2-rich food items like milk, egg, etc.
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B Vitamins
B vitamins are a group of eight water-soluble vitamins that play a crucial[21] role in cellular function and metabolizing energy.
But, among these vitamins, some may have a role in maintaining the optimum testosterone levels in the body.
Vitamin B3 is highly beneficial in boosting[22] growth hormone levels in the body.
Hence, it would help to undergo anabolic changes to get sufficient lean muscle mass.
Similarly, Vitamin B2 has a direct role in testosterone production in men. Generally, the Vitamin helps in converting testosterone into dihydrotestosterone (DHT), a potent[23] androgen form.
Vitamin B6 is another vital B-vitamin that helps suppress estrogen synthesis resulting in increased testosterone production.
Hence, you should consume the B-Vitamin complex to sufficiently supply all the crucial B-Vitamins.
Conclusion
Testosterone levels may significantly drop due to age, medical conditions, etc. But, nutrient deficiency is one of the significant causes of low testosterone in men.
Hence, you should supplement the body with responsible vitamins, minerals, and compounds to regain the levels.
You may consider consuming these herbs and vitamins, as mentioned above, for testosterone deficiency.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Narendra Singh, Mohit Bhalla, Prashanti de Jager. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011; 8(5 Suppl): 208–213. Published online 2011 Jul 3. doi: 10.4314/ajtcam.v8i5S.9
- Stephen J Smith, Adrian L Lopresti, Shaun Y M Teo, et al. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review
- Adrian L. Lopresti, Peter D. Drummond, and Stephen J. Smith1. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr; 13(2): 1557988319835985. Published online 2019 Mar 10. doi: 10.1177/1557988319835985
- Lingyu Yang, Dehai Xian, Xia Xiong, et al. Proanthocyanidins against Oxidative Stress: From Molecular Mechanisms to Clinical Applications. Biomed Res Int. 2018; 2018: 8584136. Published online 2018 Mar 12. doi: 10.1155/2018/8584136
- Hiroshi Yagi, Ryo Sato, Kojiro Nishio, et al. Effects of a supplement combining Pycnogenol® and l-arginine aspartate on lower urinary dysfunction compared with saw palmetto extract. J Tradit Complement Med. 2017 Jan; 7(1): 117–120. Published online 2016 Jun 11. doi: 10.1016/j.jtcme.2016.05.008
- Horny Goat Weed. Available from https://medlineplus.gov/druginfo/natural/699.html
- Alan W. Shindel, Zhong-Chen Xin, Guiting Lin, et al. Erectogenic and Neurotrophic Effects of Icariin, a Purified Extract of Horny Goat Weed (Epimedium spp.) In Vitro and In Vivo. J Sex Med. 2010 Apr; 7(4 Pt 1): 1518–1528. Published online 2010 Feb 5. doi: 10.1111/j.1743-6109.2009.01699.x
- James Tacklind, Roderick MacDonald, Indy Rutks, et al. Serenoa repens for benign prostatic hyperplasia. Cochrane Database Syst Rev. 2009 Apr 15; (2): CD001423. Published online 2009 Apr 15. doi: 10.1002/14651858.CD001423.pub2
- H. V. Sudeep, Jestin V. Thomas, and K. Shyamprasad. A double blind, placebo-controlled randomized comparative study on the efficacy of phytosterol-enriched and conventional saw palmetto oil in mitigating benign prostate hyperplasia and androgen deficiency. BMC Urol. 2020; 20: 86.Published online 2020 Jul 3. doi: 10.1186/s12894-020-00648-9
- Kar Wah Leung and Alice ST Wong. Ginseng and male reproductive function. Spermatogenesis. 2013 Jul 1; 3(3): e26391. Published online 2013 Sep 13. doi: 10.4161/spmg.26391
- Nagendra Singh Chauhan, Vikas Sharma, V. K. Dixit, et al. A Review on Plants Used for Improvement of Sexual Performance and Virility. Biomed Res Int. 2014; 2014: 868062. Published online 2014 Aug 18. doi: 10.1155/2014/868062
- Saleem Ali Banihani. Ginger and Testosterone. Biomolecules. 2018 Dec; 8(4): 119. Published online 2018 Oct 22. doi: 10.3390/biom8040119
- Ingrid Melnikovova, Tomas Fait, Michaela Kolarova, et al. Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study.Evid Based Complement Alternat Med. 2015; 2015: 324369. Published online 2015 Sep 1. doi: 10.1155/2015/324369
- Ali Fallah, Azadeh Mohammad-Hasani, and Abasalt Hosseinzadeh Colagar. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018 Apr-Jun; 19(2): 69–81.
- V. Lobo, A. Patil, A. Phatak, and N. Chandra. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126.doi: 10.4103/0973-7847.70902
- J Brossaud, V Pallet, and J-B Corcuff. Vitamin A, endocrine tissues and hormones: interplay and interactions. Endocr Connect. 2017 Oct; 6(7): R121–R130. Published online 2017 Jul 18. doi: 10.1530/EC-17-0101
- Tzu-Yu Hu, Yi Chun Chen, Pei Lin, et al. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients. 2018 Nov; 10(11): 1786. Published online 2018 Nov 16. doi: 10.3390/nu10111786
- S Pilz, S Frisch, H Koertke, et al. Effect of vitamin D supplementation on testosterone levels in men. Randomized Controlled Trial Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. Available from: https://pubmed.ncbi.nlm.nih.gov/21154195/
- Vitamin D. Updated: June 2, 2022. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- Naofumi Takumi , Hitoshi Shirakawa, Yusuke Ohsaki, et al. Dietary vitamin K alleviates the reduction in testosterone production induced by lipopolysaccharide administration in rat testis. Food Funct. 2011 Jul;2(7):406-11. doi: 10.1039/c1fo10058k. Epub 2011 Jun 13. Available from: https://pubmed.ncbi.nlm.nih.gov/21894328/
- Jacqueline Lykstad; Sandeep Sharma. Biochemistry, Water Soluble Vitamins. Last Update: March 9, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538510/
- Niacin – Vitamin B3. Available from https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
- Kevin J. Kinter; Aabha A. Anekar. Biochemistry, Dihydrotestosterone. Last Update: March 9, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK557634/
- About the Author
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Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.