Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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While most people associate testosterone with muscle size, its importance to a healthy lifestyle goes far beyond cosmetic purposes.
Unfortunately, natural testosterone levels rapidly decline with age and are sped up by outside factors. I know it doesn't seem fair, but once we crest that hill, our testosterone levels decline at roughly 1% every year. So if you're over 30, you may already have a testosterone deficiency, making monitoring your levels crucial.
Luckily, humans have dealt with this issue for centuries, and throughout the years, we've discovered various vitamins, minerals, and herbs that boost testosterone levels. Even better, modern nutritional science means we don't have to forage for them ourselves.
So, in this article, we'll focus on the different herbs that boost testosterone, the best products for each type, and how you can get your hands on them.
Table of Contents:
- What Herbs Boost Testosterone?
- Best Herbs for Boosting Testosterone Levels
- 6 Best Herbs To Boost Testosterone Levels That You Should Buy
- What is Testosterone?
- How to Know if You Have Low Testosterone
- Strategies For Boosting Testosterone Naturally
- What Are The Best Testosterone Boosters?
- FAQs
What Herbs Boost Testosterone?
To identify the top herbs to increase testosterone, we dove into the research for you.
In 2021 a systematic review identified thirteen different herbs tested over 32 studies for their effect on testosterone concentrations. Of all the tested herbs, they determined that fenugreek and ashwagandha are the best1.
We'll primarily use this review plus additional research to cover those two and the other best testosterone-boosting herbs.
6 Best Herbs That Boost Testosterone
So, which herbs will most successfully increase your T levels? Let's find out!
1) Fenugreek:
One of the two most popular herbs for increasing testosterone is fenugreek, a plant native to India and North Africa.
Fenugreek seed extract contains an active ingredient called furostanolic saponins, which has been shown to increase testosterone and improve strength levels. One study found that daily use of fenugreek for three months resulted in an average of 46% higher testosterone production in 50 men2.
The systematic review found that four of six studies on fenugreek significantly raised testosterone levels, while two had no effect1. These were the best overall results in the review, suggesting that fenugreek is the best herb for increasing testosterone.
To go deeper into the studies and reviews on fenugreek, take a look at our article Fenugreek and Testosterone: Is There A Connection?
Get Fenugreek on Amazon
2) Ashwagandha:
Ashwagandha is a natural herb used for centuries as a healing medicine. Ashwagandha, or Withania somnifera, is native to India, the Middle East, and Africa.
One study found an average increase in testosterone concentrations of 17.3% after just 90 days of supplementation1. A similar study from 2010 found that using three grams of ashwagandha extract for three months raised testosterone levels between 14 and 41% percent3! The systematic review also reported successful results, with three of the four studies on ashwagandha showing increases in testosterone.
Interested in learning more about the best ashwagandha options? Check out our article on the 7 Best Ashwagandha Supplements!
And for those interested in digging even deeper into this impressive herb, including exactly how it works and its other benefits, read Ashwagandha and Testosterone: What's The Connection?
Get Ashwagandha on Amazon
3) Asian Red Ginseng:
Asian ginseng, also called Panax ginseng (and not to be confused with American ginseng), comes from the mountains of East Asia and has been used for thousands of years in healing.
Recently, we've learned it also can boost free testosterone. One study using red ginseng found that after four weeks of supplementation, users had significant increases in total testosterone and insulin-like growth factor 1 (IGF-1), which manages our growth hormones4.
Ginseng also helps improve blood flow and circulation, so when you add that to growth hormone and testosterone, Asian ginseng may be the best herb for muscle growth. And since people have used Panax ginseng successfully for over 2,000 years, it could be the missing ingredient for your testosterone-boosting needs!
Get Asian Red Ginseng on Amazon
4) Forskohlii Root:
Coleus forskohlii is a type of herb related to the mint family from India, Thailand, and Nepal. Forskohlii has been used for centuries in Ayurvedic medicine, with uses ranging from heart disease to respiratory disorders.
It's also used to increase testosterone and help with fat loss, so it's commonly found in testosterone-boosting supplements. In one study, thirty overweight or obese men took 500 mg of forskolin daily. After twelve weeks, they found a significant increase in testosterone concentration by nearly 14% compared to a three percent decrease in the placebo group1.
But its most common use for men is to help with sexual performance, according to Reddit. One user with Post-SSRI sexual dysfunction attributed Coleus Forskohlii extract supplementation to returning him almost back to pre-diagnosis levels, stating:
"I wouldn’t call myself cured- I still don’t feel like I’m emotionally/cognitively where I was pre-PSSD, and I don’t feel like my libido is what it used to be, but in terms of my basic ability to function sexually, I’m suddenly at like 95% of what I had pre-PSSD. I also think I’ve become more sociable and comfortable around people than I was weeks ago. As with any supplement, YMMV, but holy cow does this stuff work wonders for some of my symptoms. I strongly recommend trying it if you haven’t already." (source)
Get Forskohlii Root on Amazon
5) Tribulus Terrestris:
Tribulus terrestris is a fruit-bearing tree that is one of the few plants to adapt to dry climates, primarily in Africa and southern Eurasia. In traditional medicine, it's been used to treat various illnesses, including chest pain, dizziness, heart problems, kidney stones, and skin and eye problems.
It's thought that this herb's effects on luteinizing hormone may play a role in increasing testosterone, as LH helps those same Leydig cells referred to above produce T. One three-month study referenced in the systematic review found that testosterone concentrations rose significantly by 27% after a daily supplementation of 750 mg of Trib Gold, a popular Tribulus terrestris product1.
It seems the typical sweet-spot dosage is 750 to 1,000 mg daily to boost testosterone. Taking too large of a dose can cause stomach issues such as cramps, stomach pain, and diarrhea.
Besides helping boost testosterone levels, Tribulus also increases libido, with many products explicitly advertised for their effects on libido and others to treat erectile dysfunction. To learn more about this tree, as well as a few other herbs mentioned here, check out our article: 12 Traditional Medicines Turned Performance Enhancing Supplements.
Get Tribulus Terrestris on Amazon
6) Horny Goat Weed:
One of the most common questions at Set for Set is, does horny goat weed increase testosterone? The answer is yes, potentially!
Horny goat weed, or Epimedium, is a plant found in China, Asia, and the Mediterranean. Horny goat weed contains a chemical compound called icariin, and this is where the testosterone-boosting effects are derived.
One study gave male rats various doses of icariin for thirty-five days straight. They found that doses as low as 50 and 100 mg/kg body weight significantly increased testosterone levels. Doses of 100 mg/kg body weight also significantly increased sperm counts5. But we're not all male rats, unfortunately, so there may need to be more research in humans to confirm these effects.
If you're interested in this herb, try one of our recommendations featured in our article on the 7 Best Horny Goat Weed Supplements.
Get Horny Goat Weed on Amazon
6 Best Herbs to Boost Testosterone That You Should Buy
Now that we've gone over the best types of herbs to boost your testosterone, we've compiled the best product within each category. These are my top T-boosting herb recommendations.
- Best Fenugreek Supplement: NOW Foods Fenugreek
- Best Ashwagandha Supplement: KSM-66
- Best Asian Ginseng Supplement: NOW Supplements Panax Ginseng
- Best Forskohlii Root Supplement: Life Extension Forskolin 10 mg
- Best Tribulus Terrestris Supplement: Tribulus Terrestris for Men by Double Wood
- Best Horny Goat Weed Supplement: NOW Supplements Horny Goat Weed
How We Chose These Products
When determining the best products, we prioritize several key factors:
- Natural Ingredients: Our focus is on products supported by scientific research that utilize all-natural ingredients with proven safety and effectiveness. Synthetic components are avoided due to their potential for serious side effects.
- Third-Party Tested: To ensure the utmost safety, we place great importance on seeking products that carry a third-party tested label. Reputable independent organizations such as Informed Choice, NSF International, and United States Pharmacopeia (USP) can verify the product's safety and freedom from contaminants.
- Optimal Dosage: We carefully consider the dosage of ingredients in the products we recommend. Excessive amounts of certain components can be harmful, so it's crucial for us to endorse products with dosages that are both safe and effective.
1. Best Fenugreek Supplement: NOW Foods Fenugreek
The best standalone fenugreek product on the market is NOW Foods Fenugreek 500 mg. Fenugreek is one of the best testosterone-increasing herbs and has been shown to raise testosterone levels by more than 50%. NOW Foods is one of the most well-known and respected supplement manufacturers, providing high-quality products at affordable prices.
NOW Foods Fenugreek contains one gram of natural, organic fenugreek per serving in a vegan-friendly capsule. These capsules are easy to take or can be added to hot water to make tea. Although it is not third-party tested, NOW Foods products are produced in a c-GMP-certified facility.
In addition to being organic and vegan-friendly, this product is also free of yeast, gluten, soy, wheat, corn, egg, fish, milk, shellfish, and tree nuts. A typical dosage will be at least 1,000 mg daily, with some going as high as 10,000 mg safely. Side effects may include stomach pain, bloating, gas, and diarrhea.
Improve your testosterone levels and strength with NOW Foods Fenugreek, which is made from high-quality, sustainable ingredients you can feel good about taking…
2. Best Ashwagandha Supplement: KSM-66
The best ashwagandha product on the market today is KSM-66 Ashwagandha Root Powder Extract by Physician’s Choice. Physician's Choice is a highly respected supplement manufacturer that prides itself on research, sustainability, and purity.
All of their products contain contaminant-free ingredients that are environment-friendly. KSM-66 is an award-winning extraction process that yields the highest concentration and most bioavailable form of ashwagandha. Each serving contains 1,000 mg of vegan-friendly, organic ashwagandha and 15 mg of organic black pepper fruit extract.
In addition to being one of the best herbs for testosterone, ashwagandha also helps reduce stress and support overall well-being. This product is vegan-friendly, organic, non-GMO, and free of additives. It is also free of soy, dairy, eggs, gluten, wheat, nuts, and shellfish.
While one serving size is considered 1,000 mg, it is split into two 500 mg capsules, so it is possible to take a lower dosage. The sweet spot for increasing testosterone is 500 to 1,000 mg daily. Be careful not to exceed the recommended dosage, as very high doses can cause upset stomach, diarrhea, and vomiting.
Organic KSM-66 ashwagandha root extract is the most researched ashwagandha with 22 Rigorous double-blind clinical studies showing its effectiveness in supporting cognitive support, stress support, athletic support...
3. Best Asian Ginseng Supplement: NOW Supplements Panax Ginseng
One of the best herbal testosterone supplements is Asian ginseng, also known as Panax ginseng. The best Asian ginseng product on the market is NOW Supplements Panax Ginseng.
NOW Supplements are often found multiple times in our "best of" lists as they are here because they continue to deliver high-quality supplements at affordable rates. Each serving size of two capsules contains 1,000 mg of Panax ginseng extract root.
This ginseng is non-GMO, vegan-friendly, and Kosher. It's also free of gluten, dairy, eggs, soy, and nuts.
Panax Ginseng is valued in Chinese herbalism for its invigorating, adaptogenic, and tonic properties. Each serving contains 500 mg of Panax ginseng and is certified non-GMO, soy-free, and vegan...
4. Best Forskohlii Root Supplement: Life Extension Forskolin 10 mg
The best Forskohlii root supplement on the market is Life Extension Forskolin 10 mg.
Life Extension has been a top presence in the supplement industry for over 40 years, using scientifically supported ingredients and doses. In addition to helping boost testosterone, this product also provides fat metabolism, herbal energy support, improves cardiovascular health, and boosts overall immune system health.
Each serving of one vegetarian capsule contains 10 mg of standardized forskolin. This product is produced in the United States, is certified gluten-free and non-GMO, and each bottle has a Certificate of Analysis available for full transparency.
Forskolin, an herbal extract from Coleus forskohlii, supports cellular health attributes, such as cellular energy and fat metabolism, through the activation of the cAMP enzyme...
5. Best Tribulus Terrestris Supplement: Tribulus Terrestris for Men by Double Wood
Tribulus Terrestris is a prevalent ingredient in several top-selling testosterone booster products but can also be used as a standalone product. We've looked far and wide, and our top standalone product on the market is Tribulus Terrestris for Men by Double Wood.
Double Wood Supplements was founded in 2013 by twin brothers and has exploded in popularity due to its high-quality and effective supplements. Every product comes with a Certificate of Analysis and third-party testing, so you can feel safe trusting their products.
This particular Tribulus product is standardized to 95% Saponins content, while most brands use 45% or less. Double Wood notes that the high Saponins content benefits both men and women. While we discussed its affects on testosterone, this product is mainly advertised for increased stamina and energy.
Each serving contains 1,000 mg of Tribulus terrestris standardized to 95%, while each bottle contains a whopping 210 capsules, enough for roughly four months at the recommended dose.
It's even produced in the United States and is certified non-GMO and gluten-free. The only downside is that it is produced in a facility that processes milk, soy, wheat, eggs, peanuts, tree nuts, fish, and shellfish, so stay away if you have a severe allergy.
Double Wood's Tribulus supplement is standardized to an impressive 95% Saponins content and ensures safety and potency through rigorous testing in the USA, making it a reliable and trustworthy product...
6. Best Horny Goat Weed Supplement: NOW Supplements Horny Goat Weed
Like all other herbs, Horny goat weed is often found in testosterone boosters and other supplements. Several horny goat weed products are overpriced and loaded with unnecessary filler ingredients, so a standalone product is a safe option.
My favorite horny goat weed supplement is NOW Supplements Horny Goat Weed, which contains 750 mg of Epimedium extract plus 150 mg of maca root for added benefits. It's also is vegan-friendly and is produced in a cGMP-certified facility.
Luckily side effects are infrequent with Horny goat weed, so as long as you don't take excessive amounts, there's no need to worry.
Epimedium was thought to "tonify life's gate" - a term used to refer to the "vital energy" in men. NOW® Horny Goat Weed Extract is combined with maca, another herb known for its tonifying properties...
What Is Testosterone?
Testosterone is a sex hormone produced in the sex organs called gonads.
Primarily known as the male sex hormone, it's produced in the testes in men. In women, the ovaries produce a small amount of testosterone, although most is converted into the female sex hormone estradiol. Testosterone is also produced in small amounts by converting a hormone called dehydroepiandrosterone (DHEA) from your adrenals.
Overall, testosterone is responsible for the growth and development of male characteristics, beginning with fetal development and again during puberty. It causes internal and external bodily changes, including:
- An increase in height
- Growth of body and pubic hair
- Deepening of the voice
- Increased libido
- Increased muscle size and strength
- Sexual development
- ...and several others.
As males enter adulthood, the primary purpose of testosterone is for reproduction, including the production of sperm and maintaining a healthy sex drive. It also helps energy levels, increases red blood cell production, improves mental well-being, and helps maintain strong bones and muscle strength.
Despite being the male sex hormone, testosterone is vital for adult female health. In women, testosterone helps increase libido, improve muscle size and strength, create new red blood cells, help balance other hormones, and stabilize the menstrual cycle.
Testosterone plays a significant role in the growth and development of both men and women and having low testosterone has adverse effects on both sexes.
How to Know If You Have Low Testosterone
Identifying low testosterone can be difficult, as several symptoms can easily be mistaken for other issues. In fact, people with low testosterone are often misdiagnosed with depression because the symptoms can be so similar.
Unfortunately, you can't measure testosterone levels in urine tests, so a blood test is required. They sell at-home test kits where you draw a small amount of blood, but the best and safest way is by having a doctor do blood work. These are some of the most common symptoms associated with low testosterone.
- Low Energy/Fatigue: Testosterone plays a significant role in our energy production and maintaining energy levels, especially during exercise. Fatigue is one of the most common symptoms of low testosterone, and this is partly why it is often misdiagnosed as depression.
- Decreased Libido: Your sex drive is directly driven by testosterone, so your libido will drastically decline as your testosterone levels do. Once your testosterone levels rise to their normal levels, your sexual health will return to normal.
- Loss Of Bone & Muscle Mass: Everyone knows higher testosterone levels can increase muscle mass, but this works both ways. Muscle mass and strength will plummet as your test levels decline. If you consistently exercise and notice you are getting weaker, this is a tell-tale sign of low testosterone.
- Decreased Body Hair: Genetics is the primary factor in hair loss, but low testosterone can potentiate the issue. Loss of body hair is prevalent with a decline in testosterone, especially in the shins, arms, and head.
- Depression: Low testosterone can look very similar to depression. Testosterone is crucial for maintaining a clear, positive state of mind and overall well-being. Any hormonal change can trigger mood or mental health changes, so monitoring these changes is important. Low testosterone can cause stress, brain fog, mood swings, memory loss, and depression. It can also lower someone's ability to concentrate and reduce cognitive function. These hormonal mood swings are common during puberty or someone coming off a steroid cycle.
- Erectile Dysfunction: Erectile dysfunction (ED) can indicate that you have low testosterone, but it is not a certainty. Hormonal disorders only account for roughly three percent of ED patients, but it is worth getting tested if you experience this.
7 Strategies To Boost Testosterone Naturally
If you don't have access to these herbs or can't take them for some reason, there are plenty of other methods and natural supplements to increase testosterone. Some of the best ways to boost way test levels naturally include:
1) Exercise & Lift Weights Regularly:
Exercising and lifting weights is one the best ways to boost your testosterone naturally. Several studies have shown a positive correlation between testosterone levels and resistance training. We discuss this in more detail in our article: Does Working Out Increase Testosterone?
The best exercises for boosting testosterone are compound movements that use several muscles, such as the squat, bench press, and deadlift.
2) Maintain A Healthy Weight:
One of the leading causes of low testosterone levels is obesity, so maintaining a healthy weight is vital to avoid your test levels dropping. This is also closely associated with exercise, as lean muscle helps burn fat and increase testosterone.
3) Avoid Drugs & Alcohol:
Taking illegal drugs and alcohol are highly detrimental to the body in numerous ways, including reducing testosterone.
Alcohol significantly lowers testosterone levels, as do other drugs, including cocaine, cigarette smoking, and marijuana. Opiates, specifically, are one of the worst drugs for lowering testosterone6.
4) Get Proper Sleep:
Maintaining a healthy sleep schedule is one of the easiest ways to support overall health and maintain healthy testosterone levels.
A study from 2011 found that sleeping only five hours a night was linked to a reduction in testosterone levels by 10-15%7.
5) Eat Healthy:
A properly balanced diet is essential for maintaining hormonal balance and high testosterone levels.
You don't necessarily need to count macros but be sure to have a balanced meal containing lean protein, healthy fats, complex carbohydrates, and healthy vegetables. High amounts of protein and healthy fats help keep testosterone levels high.
6) Eat Testosterone-Boosting Foods:
One of the most enjoyable ways to naturally boost testosterone is by eating! Several foods have been proven to help raise testosterone in various ways, both directly and indirectly.
The best foods include oysters, eggs, tuna, garlic, lean beef, and leafy green vegetables.
7) Take A Natural Testosterone Booster:
Several testosterone boosters are entirely natural and effective. Natural testosterone boosters typically contain a mix of the best vitamins, minerals, and herbs.
If you are interested in learning about these methods and more, check out our article on How To Boost Testosterone Naturally. If these suggestions don't seem to help, it may be wise to consult with a doctor to consider a more drastic approach, such as testosterone replacement therapy (TRT).
Be sure to check out these 8 Best Online TRT Clinics for more information.
What Are The Best Testosterone Boosters?
When testosterone boosting is your goal, the most effective supplements are those that contain multiple T-increasing minerals, herbs, and vitamins. Enter: testosterone boosters, which are specialized supplements designed to support the maintenance of healthy testosterone levels by elevating the amount of testosterone present in your bloodstream. This can be achieved through natural or synthetic means.
The primary purpose of these supplements is to aid your body in generating higher levels of testosterone, assisting in the restoration of normal testosterone levels. They often comprise a synergistic blend of top-quality minerals, herbs, and vitamins, all of which are covered in our article: 8 Best Supplements to Increase Testosterone Naturally.
My favorite overall testosterone booster is TestoPrime, which is packed with powerful T-boosting ingredients, including two on this list, ashwagandha and fenugreek. Many of the superstar ingredients work to prevent the conversion of testosterone to estrogen, helping increase your T levels.
TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone...
And for more great testosterone boosters, check out our article on the 7 Best Testosterone Booster Supplements.
FAQs
These are some of the most frequently asked questions we get related to what herbs boost testosterone.
What is the most powerful herb that increases testosterone?
Fenugreek and ashwagandha are the two most potent herbs that increase testosterone. Both are equally great and can be used safely to help increase testosterone levels.
What vitamins boost testosterone?
Some of the best vitamins to boost testosterone include vitamin D, vitamin B6, zinc, and magnesium.
What is the fastest way to increase testosterone naturally?
The best way to naturally increase testosterone is to maintain a healthy sleep schedule, work out daily, including resistance training, eat a balanced diet high in testosterone-boosting foods, and avoid drugs and alcohol.
Does coffee increase testosterone?
Yes, coffee can help increase testosterone. The caffeine in coffee acts as an aromatase inhibitor, which lowers estradiol while raising testosterone levels.
What lowers testosterone the most?
Lack of sleep is one of the top factors that lowers testosterone. Other significant factors that lower testosterone the most include alcohol, drugs, smoking, dairy products, soy products, sugar, and processed junk food.
Testosterone Boosting Herbs: Key Takeaways
Identifying low testosterone can be a serious bummer. But the fact is everyone will face declining testosterone as they age.
Still, practicing a healthy lifestyle and taking natural testosterone supplements can work for damage control. A herbal testosterone booster is one of the best ways to naturally increase testosterone levels.
Herbs like fenugreek and ashwagandha have been used for thousands of years to treat various ailments, but their testosterone-boosting powers make them attractive today. They're a great way to naturally increase testosterone levels, boost libido, and even increase sperm count.
Interested in more T-boosting ingredients? Check out our article on the 8 Best Supplements to Increase Testosterone Naturally. And for best results, take a supplement that contains multiple T-boosting vitamins, minerals, and herbs, like these 7 Best Testosterone Booster Supplements.
References:
- Smith, Stephen J, et al. "Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review." Advances in Nutrition, 5 Nov. 2020, https://doi.org/10.1093/advances/nmaa134.
- Maheshwari A, Verma N, Swaroop A, Bagchi M, Preuss HG, Tiwari K, Bagchi D. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017 Jan 10. doi: 10.7150/ijms.17256. PMID: 28138310; PMCID: PMC5278660.
- Ahmad MK, Mahdi AA, Shukla KK, Islam N, Rajender S, Madhukar D, Shankhwar SN, Ahmad S. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010 Aug. doi: 10.1016/j.fertnstert.2009.04.046. Epub 2009 Jun 6. PMID: 19501822.
- Jung, Dong-Hyuk, et al. "Effects of Ginseng on Peripheral Blood Mitochondrial DNA Copy Number and Hormones in Men with Metabolic Syndrome: A Randomized Clinical and Pilot Study." Complementary Therapies in Medicine, vol. 24, Feb. 2016. https://doi.org/10.1016/j.ctim.2015.12.001.
- Chen, Maoxin, et al. "Effects of Icariin on Reproductive Functions in Male Rats." Molecules, vol. 19, no. 7, 3 July 2014. dx.doi.org/10.3390%2Fmolecules19079502, https://doi.org/10.3390/molecules19079502.
- Duca, Ylenia, et al. "Substance Abuse and Male Hypogonadism." Journal of Clinical Medicine, vol. 8, no. 5, 22 May 2019, p. 732, www.ncbi.nlm.nih.gov/pmc/articles/PMC6571549/, https://doi.org/10.3390/jcm8050732.
- Leproult, Rachel. "Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men." JAMA, vol. 305, no. 21, 1 June 2011, p. 2173, https://doi.org/10.1001/jama.2011.710.
Garett Reid
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