So, it’s no wonder so many people are searching for ways to keep their levels steady. Boost Testosterone Naturally—it’s a phrase you’ve probably seen everywhere, from health blogs to supplement ads. This is especially true if you are beginning any new supplement for increased testosterone. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. » See why women should also care about testosterone Another similar one found a nearly 15% boost after 16 weeks. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. InsideTracker: Your personal health dashboard Vitamin D3, or cholecalciferol, is a crucial nutrient that supports numerous bodily functions, particularly those concerning bone health and immune health.If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training).The US Food and Drug Administration (FDA) clearly states that, “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases.Well if you’re taking a lot of anabolic steroids — which we strongly advise against — then you’ll have many times the normal amount of testosterone in your body and that would likely increase muscle size.Research shows that when your liver does not function optimally, it affects your testosterone output.It’s important not to assume that all natural testosterone booster herbs are 100% safe just because they’re natural.In addition to weight training, combining this with interval training is the best overall combo to increase HGH.If you’re doing everything you can naturally to increase your testosterone? The amino acid aspartic acid is known for its ability to increase testosterone production naturally. That’s because it may increase sexual arousal and testosterone levels. If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. They can help ease your stressors so that your cortisol levels are lower, and your testosterone level can increase. Your body cannot make both at once, so testosterone levels and cortisol levels are always inverse. And one of the easiest ways to increase testosterone levels is to eat a certain percentage of macronutrients. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Herbs: Nature’s Testosterone Boosters What is the reference range of total testosterone? Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. This method is more sensitive than measuring serum levels, which are the fluid portion of your blood. Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. In addition to this, testosterone levels, in general, are dropping across the population. If your goal is to boost testosterone naturally, start small, be consistent, and focus on long-term habits. Supplements are another way people try to boost testosterone naturally. Shilajit is also a concentrated source of essential minerals such as zinc and magnesium, which are vital for maintaining testosterone levels. Testosterone, the main male hormone, is essential for building muscle mass, maintaining bone density, energy and even libido. She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels. Yes, many men over 40 use testosterone booster ayurvedic herbs to support vitality. Pairing these herbs with healthy lifestyle choices—like good sleep, regular exercise, and a balanced diet—multiplies their effectiveness. Probably the biggest reason men turn to herbs that increase testosterone is to enhance sexual health. Therefore, avoiding a low-fat diet is vital for men who have low testosterone levels.That sounds significant, but as previously mentioned if it’s just moving you around the normal healthy ranges, it’s unlikely to make a really practical difference.Naturally found in the Himalayan mountains, it’s rich in fulvic acid, minerals, and other organic compounds.The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter.Thanks to these combined effects, Shilajit not only boosts hormone levels, but also acts as a genuine revitaliser, optimising male vitality at every level.14,15 For those who workout less often, weight or resistance training can increase the hormone's levels.Shilajit, a resin rich in minerals and bioactive compounds such as fulvic acids and dibenzo-alpha-pyrones, has been used for centuries in Ayurvedic medicine to restore energy and promote hormonal balance.Your body cannot make both at once, so testosterone levels and cortisol levels are always inverse. Maca, native to Peru, isn’t strictly classified as one of the classic testosterone booster ayurvedic herbs, but it deserves a spot on this list. It’s often included in modern testosterone supplements because of its saponin content, which may influence hormone balance. Studies have shown that fenugreek can act as a herbal testosterone booster, supporting both libido and strength. It works through a different pathway than the supplements on this list. In our most advanced test support supplement, Test Elite, we included MR-10™ Korean dandelion and rooibos extract. That's why they're on our list of non-protein foods that help build muscle. Boron is a trace mineral that is emerging as a potentially potent contributor to men's health and vitality. Naturally found in the Himalayan mountains, it’s rich in fulvic acid, minerals, and other organic compounds. There is often the hope that supplements will increase T in a more “natural” manner, and therefore be free from risk.However, that doesn’t mean that all carbs are a healthy choice.Others include excessive caffeine intake and poor sleep hygiene.Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone.This is one reason why overweight men have a lower sex drive than those in healthy weight ranges.Note that this is different from getting your testosterone to superhuman levels — but what if you just want to make sure your testosterone levels are healthy?This hormone is important when facing stressful situations because it ignites our “fight or flight” instincts. In addition to its well-established role in boosting testosterone, Shilajit is proving to be a valuable ally for overall male health thanks to its multiple benefits. Participants who consumed 500 mg of Shilajit for 8 weeks saw an increase in their maximum strength and a reduction in stress-related damage to muscle tissue. Other research has shown that Shilajit improves muscle strength and reduces fatigue markers thanks to its impact on testosterone and cellular energy synthesis. Power up your brain and body with Shilajit’s fulvic acid, known to improve both energy and cognitive function. As men age, testosterone levels tend to decline. However, many men experience low testosterone levels—which can lead to fatigue, mood swings, and diminished physical performance. From building muscle mass to maintaining bone density and libido, testosterone plays a critical role in overall health. That’s why we’ve formulated two testosterone support supplements. This is one of the key reasons shilajit is featured in our TestoBoost supplement—designed to optimize testosterone levels naturally without suppressing the body’s own production. Their action also boosts mitochondrial efficiency, encouraging an increase in cellular energy production in the form of ATP, which directly supports hormone synthesis processes, including testosterone production. Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health. There’s actually not much evidence exercise increases testosterone. Testosterone is critical to a man’s health, even though it is often dismissed as “just” a sex hormone. Finally, Vitamin B6 can help your body use testosterone more efficiently. Zinc is incredibly essential for testosterone production, so if you are deficient in this mineral, it is vital to supplement it. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Research shows that when your liver does not function optimally, it affects your testosterone output. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Fenugreek is probably in your kitchen already, but it’s much more than a spice. Some people report better sleep and stamina too, though results can vary from person to person. ” it’s helpful to look toward Ayurveda, which has cataloged and tested these plants for generations. But, with so many options out there, it’s hard to know which ones really work and which are just hype. If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training). Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. That’s why we’ve put together this guide on the top 10 herbs for testosterone—a mix of traditional knowledge and modern insights to help you choose wisely. In fact, using herbal testosterone boosters has been part of Ayurvedic medicine for centuries. Many men (and even women) search for safe, natural ways to balance hormones without relying on harsh chemicals or synthetic supplements. How long does it take for Shilajit to boost testosterone? For testosterone enhancement, studies suggest taking 250 mg of purified Shilajit twice a day for at least 90 days. Eleven individual supplements (10.1%) had data showing a decrease in T with supplementation, and 20 individual supplements (18.3%) had data showing no change in T with supplementation. The claims and the number of supplements claiming these benefits are detailed in Table 2. A total of sixteen general claims to benefit patients were made by these supplements. A full list of the individual components, with percent of supplements containing these components, is found in Table 1. The individual combination supplements were evaluated for active ingredients and product claims. The ashwagandha group also had a much larger rise in testosterone and a bigger drop in body fat (−3.5% vs −1.5%). Those taking ashwagandha saw significantly greater increases in bench-press and leg-extension strength, and greater muscle size gains Ashwagandha is a popular adaptogen, most often used for stress and cortisol support. Backed by 25+ studies, LJ100® Tongkat Ali is a key ingredient to look for if your goal is natural T support. In a study published in the Journal of the International Society of Sports Nutrition, subjects with moderate stress supplemented with 200mg of LJ100®. Various herbs and supplements have been promoted for their effects on testosterone. Supplementation with vitamins like D3, zinc, magnesium, and avoiding endocrine-disruptors will also help you improve your testosterone levels. Knowing how to increase testosterone levels is some of the most important information you can learn. Since having a higher body fat percentage is linked with low testosterone levels, avoiding overeating is key. These habits wreak havoc on your body’s hormone levels and lead to imbalances, like low testosterone. How Do Herbs and Supplements Compare? While not specified in the FDA warning, this potential risk may extend to herbal T supplements as well. Illustrating this, a 2017 case report described new-onset, bilateral pulmonary embolisms secondary to over-the-counter fenugreek-extract-containing T supplements . Interestingly, the supplements contained a mean 3.1% of the RDA of calcium. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. Most herbs that boost testosterone take between 4–8 weeks of consistent use before you notice real results. When men’s testosterone levels are low, it can affect them in many different ways.It works through a different pathway than the supplements on this list.Among men, one of the most exciting applications of shilajit is its ability to increase testosterone levels naturally.One of the most well-documented effects of shilajit is its ability to enhance mitochondrial energy production.A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies.The reasons for this are unknown, but some of these men may be seeking alternative treatments, such as care at rejuvenation centers or using over the counter T supplements.Testosterone plays a key role in muscle mass, mood, and overall health—boost it naturally with Shilajit.A structured PubMed search was the performed for “testosterone” and each of the 109 components found in the supplements. Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% of vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3 (Table 4). The FDA does not issue RDA and upper tolerable limit data for herbal supplements. RDA information was not available for many of the individual components for the “T boosters”. However, it is even more concerning that some of these supplements may in fact decrease serum T. In short, these vitamin and herbal substances may not be as safe as the public perceives them to be. It is important that these men have access to information that is evidence-based and will give them a realistic picture of what they can hope to see after using these supplements. However, despite this clear FDA statement, there continue to be products that either directly claim or imply to have certain effects on medical conditions. Claims like these can only legitimately be made for drugs, not dietary supplements.” . That means supplements should not make claims, such as “reduces pain” or “treats heart disease”. The US Food and Drug Administration (FDA) clearly states that, “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. Sexual Health and Fertility Support The link between low testosterone and sleep disorders is very strong, and it might be a reason why a few studies have made that link between exercise and magnesium to better testosterone, as they both help to improve sleep quality.(25)(26) “We go back to studies where over the course of a week having four or five hard workouts might increase your testosterone by ten percent total. You might be asking, but lifting weights builds muscle because it increases your testosterone, right? Chronic stress elevates cortisol, which suppresses testosterone. But what does modern science say about its testosterone-boosting properties? This dosage favours optimal absorption of the active compounds and maximises its benefits for male hormone production and vitality. By neutralising these free radicals, Shilajit helps to preserve cell integrity and support optimal fertility, while improving overall health. This oxidative stress is one of the main causes of declining reproductive health in men, particularly with age. When testosterone levels are low, muscle mass decreases, and body fat increases. As shown above, vitamin D can help naturally increase testosterone levels. Several supplements may also help increase testosterone levels naturally. Some herbs and supplements can cause side effects like sleep trouble, headaches, or stomach aches. For centuries, herbs have been used to support health—including hormone balance. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health.Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar.For the T booster supplements surveyed, 109 components were identified.Some have real benefits, especially if your body is missing something important.Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% for vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3.Fifty “T booster” supplements were evaluated for active ingredients and product claims, discovered via Google search.Zinc, in particular, plays a key role in hormone regulation and sperm production, while magnesium supports overall hormonal balance and reproductive health.For 27 individual supplements (24.8%), there was data showing an increase in T with supplementation. Despite the FDA statement against the use of supplements to treat conditions, 90% of “T booster” supplements claimed to boost T. While different search times produced results that were not relevant to this study, such as products with exogenous T and hormones, a different search phrase may have produced a varied supplement list. In addition, only the first and most frequently appearing 50 supplements were included in the study, acknowledging that other products and supplements may be available that were not studied here. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program.Low testosterone can make you feel tired or cranky.Whether it’s winning a game of cards or cheering on your favorite sports team, your body will react by producing more testosterone!Some research suggests that it can improve sperm quality and testosterone production, especially in men dealing with stress-related infertility.Explore how protein rebuilds muscles after your workoutBut shilajit is not just for men – women can also benefit from the adaptogenic properties of this unique substance.There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles.The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. Our Premium Ayurvedic Shilajit is rigorously tested for purity, and we're proud to offer a product that may support healthy testosterone levels and empower you to achieve your optimal health and wellness. A study published in the Journal of Medicinal Food found that shilajit supplementation may improve physical and mental performance, reduce stress, and support healthy aging. Among men, one of the most exciting applications of shilajit is its ability to increase testosterone levels naturally. These findings confirm that pure, high-quality Shilajit supports the body’s natural hormone production — without synthetic boosters or side effects. This period allows Shilajit to become fully integrated into the body’s physiological processes, gradually stimulating testosterone levels and improving energy, stamina and reproductive health. Given these findings, 15 individual supplements (13.8%) therefore had conflicting data regarding their effect on T.We all know that sunlight on the skin helps the body produce vitamin D, which is of course crucial for bone health, immunity, mood and hormone regulation.It depends on what your body needs—and what you’re hoping to achieve.Therefore, having high levels of “good” cholesterol (or HDL cholesterol) is essential for improving testosterone levels.Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science.The present study is descriptive in nature, without direct patient or subject involvement, using commercially available online information on over-the-counter T supplements. 💪 Supports Muscle Strength and Recovery It might even mess with your sleep or motivation. Low testosterone can make you feel tired or cranky. It helps build muscle, keeps bones strong, and even affects your mood. Turning off electronic distractions and keeping your bedroom cool can also help you sleep better at night. As discussed earlier, cortisol leads directly to decreased testosterone. You can also manage stress through meditation, deep breathing, talk therapy, and reducing responsibilities. Fortunately, there are several ways to manage stress, one of which is exercise, which we talked about above. You also really want to manage your stress and your sleep. “So let’s say they come up to eight percent body fat — they’re almost guaranteeing themselves suboptimal testosterone concentrations and suboptimal results, among many other things.” “But even if you double the amount of testosterone you normally have, if you’re in the normal range… over your lifetime it will probably increase muscularity, all things being equal, but it’d just be a really small amount,” says Israetel. But what exactly is testosterone, and why is it so important? Our TestoBoost formula contains clinically backed ingredients—including purified shilajit—manufactured in an FDA-registered, cGMP-certified facility. In short, shilajit may help slow the biological clock by reducing oxidative damage, improving cellular metabolism, and protecting DNA. By removing immune triggers and restoring redox balance, shilajit also helps regulate immune function—beneficial in both underactive and overactive immune conditions. Shilajit, a sticky substance that oozes from the rocks in the Himalayan and Siberian mountains has been used in Ayurvedic medicine for centuries to support overall health and wellness. Together, these compounds amplify shilajit’s benefits, providing a synergistic formula for men who want to feel stronger, more vital, and hormonally balanced. In Ayurvedic tradition, shilajit is prized for its anti-aging effects. Low energy, stress, and hormonal imbalances can all affect sexual performance. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds. Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Here are some of the top strategies for those wondering how to increase testosterone naturally. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. The “best time” to take herbs that boost testosterone can vary depending on the herb itself. It may not be the most powerful testosterone boost herb, but when used in combination with others, it adds balance and resilience to the body. That’s why many people consider it part of their testosterone boosting herbs routine anyway. While studies are mixed on whether it directly raises testosterone, it does seem to improve energy, sexual desire, and endurance. Wittert G. The relationship between sleep disorders and testosterone in men. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria. This is because testosterone and cortisol are both made from pregnenolone, a precursor hormone. However, when you are stressed for long periods, your cortisol levels never decrease. This hormone is important when facing stressful situations because it ignites our “fight or flight” instincts. However, that doesn’t mean that all carbs are a healthy choice. Fat is actually a testosterone booster and should be consumed often. What gives one person more energy might not work for someone else. Always check if the claims are backed by real studies. Ever noticed how one late night or a super stressful week can make you feel off? Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.Ad Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include oats, quinoa, barley, brown rice, chickpeas and sweet potatoes. Traditionally used to reduce stress and improve energy, studies suggest it can also raise testosterone levels and support fertility in men. However, the research on these ingredients mentioned above clearly shows that the right supplements can support healthy testosterone levels. So, how exactly does shilajit support healthy testosterone levels? Exercise training improves free testosterone in lifelong sedentary aging men. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. But this is an issue that you can’t answer with an article on the internet — talk with your doctor before making any changes to your health regimen. “Your yelling is the testosterone. Read our ultimate guide to soy and testosterone.] Lower body fat percentage Two supplements had greater than or equal to the UL of zinc (40 mg), 2 had greater than the UL of vitamin B3 (35 mg), and 9 were greater than the UL of magnesium (350 mg). For 27 individual supplements (24.8%), there was data showing an increase in T with supplementation. For 13 supplements (11.9%) there were 2 studies; for 3 supplements (2.8%) there were 3 studies; for 4 supplements (3.7%) there were 4 studies; for 1 supplements (0.9%) there were 5 studies; for 1 supplements (0.9%) there were 6 studies. Shilajit: The Ancient Mineral Remedy That Boosts Testosterone, Energy, and Longevity It’s important not to assume that all natural testosterone booster herbs are 100% safe just because they’re natural. Herbs such as Mucuna Pruriens and Holy Basil not only support hormone balance but also reduce stress and anxiety. One of the smartest approaches is combining different testosterone boosting herbs for a synergistic effect. You can find testosterone booster herbs in many forms—capsules, powders, tinctures, or even teas. For example, Ashwagandha is often taken at night to help with stress and sleep, while Shilajit may be more effective in the morning for energy. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman. But overall, the science is still mixed, and their effects are likely mild at best.” She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. So, why even bother with herbs for testosterone instead of going for a synthetic pill? For example, Gokshura plus Ashwagandha may support both energy and libido, while Safed Musli combined with Shilajit can target fertility and stamina. Ayurveda often prescribes blends rather than single herbs, since they balance each other’s strengths and minimize side effects. Dosages also differ—some herbs are potent in small amounts, while others require a higher intake for noticeable effects. So, we’ve covered the top 10 herbs for testosterone—but how do you actually use them?