The human body comprises different elements, each of which has various functions. One thing that is important in the human body and helps regulate the organs is hormones. Hormones are chemical messengers and regulatory substances for the entire body.
Different kinds of hormones perform other functions such as assisting with development, maintaining body temperature, thirst, etc.
Among these hormones, the most common hormone is called testosterone. This is also one of the essential hormones in both the male and female bodies. However, testosterone is more important in males' bodies than in females.
Testosterone helps with the sexual deployment of the body, gives physical strength, and helps maintain the organs' health. Hence, it is essential to have adequate levels of testosterone in the body.
But as the person starts to age, the levels of testosterone also begin to fall. This can cause some severe complications in the body.
Hence, if you are also suffering from a low testosterone level, then here you will learn about the best herbal supplements and foods to boost testosterone levels in the body.
But before jumping to the solution, let us know more about testosterone levels in men, how testosterone levels drop with growing age in men, and how testosterone levels can be improved naturally.
Why Do Men’s Body Require Testosterone?
Testosterone is the primary androgen hormone in males, essential not only for sexual development but also for overall physical and mental well-being. Here's how it plays a vital role in men’s health:
1. Muscle and Bone Strength:
Testosterone stimulates muscle protein synthesis, which helps build and maintain lean muscle mass. It also promotes bone mineral density, reducing the risk of osteoporosis and fractures as men age. This makes it essential for physical performance, posture, and long-term mobility.(source)
2. Sexual Drive and Performance:
It’s no surprise that testosterone drives libido, erection quality, and sperm production. Low testosterone often leads to reduced interest in sexual activity and even erectile dysfunction. Adequate testosterone levels are critical for reproductive health and confidence in intimate relationships.(source)
3. Fat Distribution and Red Blood Cell Production:
Testosterone helps regulate where and how fat is stored. Men with low levels often accumulate fat around the abdomen. It also stimulates the production of erythropoietin, which boosts red blood cell formation enhancing oxygen delivery, energy, and stamina.
4. Cognitive Function and Mood Regulation:
Brain health is closely tied to testosterone. This hormone influences memory, attention span, and mental clarity. Low levels have been linked to depression, irritability, and a lack of motivation. Balanced testosterone supports emotional resilience and mental focus.(source)
Importance of Testosterone in Men
Testosterone is a vital hormone in males and females, although it plays a much more critical role in men. It is responsible for sexual development, maintaining physical strength, and supporting overall health.
Unfortunately, testosterone levels in men tend to decline with age, which can lead to complications such as decreased energy, low libido, and loss of muscle mass.
Maintaining healthy testosterone levels is essential for overall well-being. Several herbal supplements and foods can naturally boost testosterone levels for those facing issues with low testosterone (commonly referred to as low T levels). (source)
How do Testosterone Levels Decrease with Age in Men?
As men age, testosterone levels naturally decline, which can lead to various physical, emotional, and mental changes. This gradual decrease in testosterone production is a part of the ageing process and affects nearly all men to some extent.
Testosterone levels are typically at their highest during adolescence and early adulthood, between the ages of 18 to 30.
During this period, men experience rapid physical and sexual development, increased muscle mass, strength, and higher libido all influenced by the high levels of testosterone.
Starting around the age of 30, testosterone levels begin to gradually decline by about 1% to 2% per year. This decline can vary from person to person, but the general trend is a slow and steady drop as men age.
This means that by the time men reach their 40s or 50s, their testosterone levels may be significantly lower than in their 20s.
By the time a man reaches his mid-40s to 50s, the effects of lower testosterone levels may become more noticeable.
Symptoms such as reduced muscle mass, increased body fat, fatigue, low libido, mood changes (irritability, depression), and even cognitive difficulties may start to emerge.
Some men may also experience sexual dysfunction, including erectile dysfunction or decreased sexual performance and premature ejaculation.
Testosterone Levels after 60s and Beyond
In men over the age of 60, testosterone levels can be substantially lower than earlier in life, and the symptoms of low testosterone (low T) become more common and evident.
Men in this age group may notice significant muscle loss, increased frailty, reduced bone density, and ongoing sexual health issues.
Cognitive decline and a greater risk of cardiovascular disease and type 2 diabetes have also been associated with low testosterone levels in older men.
Top 10 Herbal Testosterone Boosters That Naturally Improve T-Levels in Men
As per the preconceived notion, stress and age related complications are the major reasons for which many men experience low testosterone symptoms.
But in the current scenario of the twenty-first century, studies are suggesting that the level of testosterone in young teenagers is also not up to the expectation that it should be.
Luckily, nature offers potent herbal testosterone boosters that support hormonal balance, muscle growth, libido, and energy levels without synthetic supplements.The ten herbs will help you increase testosterone levels naturally in the body.
Below are 10 powerful herbs that increase testosterone naturally, backed by traditional medicine and emerging scientific evidence.
1. Tribulus Terrestris
Known as the "puncture vine," Tribulus Terrestris is a staple in traditional Chinese and Indian medicine. It enhances libido, increases luteinizing hormone (LH), and supports testosterone synthesis.
Studies show its impact is strongest in men with already low T-levels. Ideal for those seeking testosterone herbal supplements that also aid in erectile dysfunction.(source)
2. Ashwagandha
Ashwagandha is an adaptogenic natural testosterone booster herb. It reduces cortisol (a testosterone-suppressing stress hormone), boosts T-levels, and improves male fertility.
Clinical trials have shown that 5g/day can increase testosterone by up to 15% over 12 weeks making it a long-term solution for hormonal health. (source)
3. Fenugreek
Rich in compounds like furostanolic saponins, Fenugreek blocks the conversion of testosterone into estrogen. It enhances muscle mass, strength, and libido.
A popular pick in herbal testosterone supplements, especially for athletes and men over 30 looking to maintain lean muscle.(source)
4. Panax Ginseng
Known as the "King of Herbs," Ginseng increases nitric oxide levels, boosts energy, and balances testosterone levels. It also enhances sexual function and reduces fatigue.
Ginseng is a dual-action natural testosterone booster herb that promotes both mental and physical vitality.(source)
5. Safed Musli
An Ayurvedic powerhouse, Safed Musli is known for boosting sexual stamina and increasing testosterone by supporting the hypothalamic–pituitary–gonadal axis.
This herb is commonly used in natural supplements to increase testosterone and improve sperm count and motility. (source)
6. L-arginine
Although an amino acid, L-Arginine supports testosterone production indirectly. It enhances blood circulation and nitric oxide levels, which are crucial for exercise performance and sexual health.
It’s often blended into herbal testosterone booster formulas for maximum impact.(source)
7. Grape Seed Extract
This powerful antioxidant not only improves blood circulation but also inhibits aromatase, the enzyme responsible for converting testosterone into estrogen.
Regular supplementation can create an ideal internal environment for free testosterone availability. (source)
8. Stinging Nettle
Stinging nettle contains lignans that bind to sex hormone-binding globulin (SHBG), freeing up more testosterone in the bloodstream.
It also prevents testosterone from converting into DHT (a form linked to hair loss), making it a smart choice for natural testosterone booster herb seekers. (source)
9. Boron
A trace mineral often overlooked, Boron helps elevate free testosterone by reducing SHBG levels and promoting vitamin D absorption.
Even small daily doses (3–10 mg) have been linked to increased testosterone and better cognitive function in men.(source)
10. Mucuna Pruriens (Velvet Bean)
Rich in L-DOPA, a dopamine precursor, Mucuna Pruriens improves mood and boosts testosterone indirectly by stimulating the pituitary gland.
It also supports fertility and is frequently added to natural supplements to increase testosterone.
Easily Accessible Indian Food That Are Helpful for Boosting Testosterone In Men
Paneer (Cottage Cheese)
Rich in casein protein and healthy fats, paneer boosts testosterone by supporting muscle growth and providing essential cholesterol needed for hormone production.
It's also high in zinc and vitamin D, two nutrients critical for maintaining healthy testosterone levels, especially during puberty and early adulthood.
A daily serving helps teens and men fuel physical development and hormonal balance. (source)
Amla (Indian Gooseberry)
Amla is a powerhouse of antioxidants and vitamin C, which reduces oxidative stress, a quite known testosterone killer. It also supports adrenal health and improves sperm quality.
Consuming raw amla, juice, or powder daily strengthens immunity and supports hormonal stability, especially in growing teens and men facing early fatigue or low stamina. (source)
Pumpkin Seeds
Easily found in Indian households, pumpkin seeds are loaded with zinc, a key mineral that promotes testosterone production and improves fertility.
They also contain omega-3 fatty acids which support hormone synthesis.
A small handful daily (raw or roasted) is a great way for teens and adults to naturally enhance testosterone levels. (source)
Bananas
Bananas contain bromelain, an enzyme that supports testosterone levels, along with vitamin B6 which helps regulate sex hormones.
They’re also rich in potassium and natural sugars, offering energy and supporting neurotransmitters like dopamine.
Having 1 banana per day can be a simple testosterone-friendly snack for active teens. (source)
Eggs
Eggs are rich in cholesterol, protein, vitamin D, and omega-3s all of which support testosterone production.
The yolk contains most of the nutrients, so eating whole eggs (1–2 daily) can help maintain hormonal health, muscle repair, and energy in adolescence and beyond. (source)
Spinach (Palak)
Spinach is high in magnesium, iron, and folate nutrients linked with improved testosterone and reduced oxidative damage.
Magnesium helps free up bound testosterone, increasing its availability.
Consuming palak sabzi, soup, or smoothie 3–4 times a week helps boost energy, muscle function, and hormonal strength. (source)
Some of the other nutrient rich foods apart from the above mentioned are:
Oysters
The first food that is delicious and beneficial for your health is oysters.
Oysters are packed with zinc, which means the fit can help with testosterone production. It also helps with the impotence of sexual maturation. (source)
Garlic
It contains allicin, a compound that reduces cortisol levels, a hormone that competes with testosterone. Lower cortisol allows for higher T production.
Garlic also improves blood circulation and supports overall testicular health, making it a powerful addition to a testosterone-boosting diet. (source)
Pomegranate
Pomegranate is rich in antioxidants, which reduce oxidative stress in the testes, the site of testosterone production.
Daily consumption (as juice or seeds) has been shown to increase testosterone levels and improve mood, endurance, and libido by enhancing nitric oxide levels and blood flow. (source)
Plant Milk (Almond/Soy/Rice Milk)
Unsweetened plant milks like almond and rice milk are often fortified with vitamin D, which is essential for testosterone production.
Almond milk, in particular, contains healthy fats and magnesium that support hormonal balance without the saturated fat content of dairy alternatives. (source)
Brazil Nuts
Brazil nuts are incredibly rich in selenium, a mineral crucial for testosterone synthesis and sperm production. Just 1–2 nuts a day can meet your daily selenium needs, supporting testicular health and reducing inflammation both key factors in healthy T-levels. (source)
Citrus Fruits (Oranges, Lemons, Limes)
Citrus fruits are high in vitamin C, which lowers cortisol and supports the adrenal glands. This indirectly boosts testosterone production.
Their antioxidant properties also prevent oxidative damage to hormone-producing glands, making them an excellent daily addition for hormonal support.
How Healeo's Testo Forte Help in Improving Testosterone Levels in Men?
If you are looking for a good supplement that will help enhance the testosterone levels in the body, then Healeo Testo Forte is the best option. It is a perfect blend of all the herbs that are compounds that help increase testosterone naturally in the body. It is certified for pesticides, heavy metals, and other harmful things. Hence, this is the best food to increase testosterone.
Optimum Testosterone Level and its Benefits
The human body must have proper levels of all the hormones, especially testosterone levels. According to the recent guidelines, it is seen that an average man has about 300 nanograms per deciliter (ng/dL) of testosterone in the body. A person with a range lower than 300 nanograms per deciliter is considered to have low testosterone levels.
But what if a person has the proper amount of testosterone in their body. Following are the benefits they will get if they have an appropriate range of testosterone.
Healthy Heart
Adequate testosterone levels mean having a healthy heart. If a person has a healthy heart, they will get proper oxygenation to the muscles and blood flow to the body.
Low fat count
A person with a proper testosterone value has increased muscle mass and a low-fat body. This means you have a healthy body with the appropriate fat and muscle mass ratio.
Stronger bones
With proper testosterone levels, you will also get stronger and healthier bones. Testosterone plays a significant role in maintaining bone mineral density. If the person has increased mineral density, there are high chances of weak bones and osteoporosis.
Conclusion:
Declining testosterone levels in men with age is a completely normal process and it's a natural process that can be cured with a healthy balanced diet, including natural supplements, regular workouts and improved lifestyle. Ignoring low t-levels in the early phases of adulthood can cause issues like low libido, fatigue, and reduced muscle mass in men, so it's better to opt for natural supplements like Healeo's Testo Forte to overcome such issues before time for a healthier and happier life ahead.
FAQs-
1. What are normal testosterone levels in men?
Testosterone levels in men typically range from 300 to 1,000 nanograms per deciliter (ng/dL). As men age, testosterone levels naturally decline, starting around the age of 30, and continue to drop at a rate of about 1% to 2% per year.
2. What are the symptoms of low T (low testosterone) in men?
Low T, or low testosterone, in men, can manifest in various ways. Common symptoms include reduced sex drive, erectile dysfunction, fatigue, muscle loss, increased body fat, mood changes, and difficulty concentrating. A male hormone test can help determine if a man is experiencing low testosterone levels and guide appropriate treatment options.
3. What is the best way to boost testosterone levels in men naturally?
The best way to boost testosterone levels in men naturally includes adopting a healthy lifestyle. This can involve regular exercise (especially strength training), a balanced diet rich in zinc and vitamin D, adequate sleep, and stress reduction. Additionally, there are supplements for low testosterone, such as herbal blends and vitamins, that can help increase testosterone in men.
4. What supplements can help with low testosterone in men?
Several supplements for low testosterone like Healeo's Testo Forte may help men with declining T levels. Herbs like ashwagandha, tribulus terrestris, and fenugreek are popular for supporting testosterone production. Additionally, supplements containing zinc, vitamin D, and magnesium are beneficial for maintaining healthy testosterone levels. A doctor or nutritionist can recommend the best supplement plan based on individual needs.
5. What are the causes of low testosterone in men?
Low testosterone in men can be caused by various factors, including aging, obesity, chronic illnesses, certain medications, and lifestyle factors such as poor diet and lack of exercise. Additionally, conditions like sleep apnea and high-stress levels can negatively impact testosterone levels in men. A male hormone test can help diagnose the underlying cause and guide treatment.
6. Can testosterone deficiency affect mental health?
Yes, testosterone deficiency can affect mental health. Low T levels are associated with mood swings, irritability, depression, and difficulty concentrating.
Restoring healthy testosterone levels, whether through natural methods or treatments like testosterone injections for men, may help improve mood and cognitive function in men experiencing low testosterone.
7. What is a herbal testosterone booster and how does it work?
A herbal testosterone booster is a plant-based supplement designed to naturally elevate testosterone levels in men.
These herbs support hormonal balance by reducing stress hormones, stimulating luteinizing hormone (LH), or enhancing nutrient absorption without synthetic interference.
Examples include Ashwagandha, Fenugreek, and Tribulus Terrestris, all known to work through different mechanisms.
8. Which herb is considered the best natural testosterone booster?
Ashwagandha is widely considered a top natural testosterone booster herb due to its ability to lower cortisol and enhance DHEA levels.
Studies show it improves total and free testosterone while supporting muscle growth, fertility, and stamina.
It's also adaptogenic, helping the body cope with stress, a common T-level suppressor.
9. Are testosterone herbal supplements safe to take daily?
Most testosterone herbal supplements are safe for daily use when taken in recommended doses. Herbs like Shilajit or Safed Musli are non-toxic and have long-standing use in Ayurveda.
However, it's essential to consult a healthcare provider to rule out interactions or conditions like hormone-sensitive issues before daily consumption.
10. Can natural supplements increase testosterone effectively after age 30?
Yes, natural supplements to increase testosterone are especially effective for men over 30, when T-levels begin to decline naturally.
Herbs like Fenugreek and Mucuna Pruriens support hormone balance, improve energy, and aid in muscle preservation making them suitable alternatives to pharmaceutical hormone therapy.
11. What are some lesser-known herbal testosterone supplements worth trying?
While Ashwagandha and Ginseng are popular, lesser-known herbal testosterone supplements like Pine Pollen and Tongkat Ali offer strong benefits.
Pine Pollen contains phytoandrogens that mimic testosterone, while Tongkat Ali increases free testosterone by lowering SHBG (sex hormone-binding globulin) naturally.
12. How long do herbal testosterone boosters take to show results?
Most herbs that increase testosterone begin showing subtle changes like improved energy or mood within 2 to 4 weeks.
Significant effects such as strength gain or libido boost often appear after 6–8 weeks of consistent use, especially when combined with exercise and a nutrient-rich diet.
