What are the best natural foods and supplements to boost testosterone levels?
Pro Research Analysisby 
Searched over 200M research papers
Herbal Supplements and Natural Foods for Testosterone Boosting
Several natural foods and supplements have been shown to increase testosterone levels, offering alternatives to synthetic products and hormone replacement therapies. Among the most studied and effective are fenugreek (Trigonella foenum-graecum), ashwagandha (Withania somnifera), methi, pumpkin seeds, ginger, and certain fruit and plant extracts 1234510.
Fenugreek (Trigonella foenum-graecum) and Methi
Fenugreek seeds and methi are highlighted as some of the best-documented natural boosters for testosterone. Fenugreek contains diosgenin, a compound that serves as a precursor for sex hormone synthesis, and has been shown in clinical trials to significantly increase testosterone levels in men 12. Methi, closely related to fenugreek, is also recognized for its testosterone-enhancing properties .
Ashwagandha (Withania somnifera)
Ashwagandha root extract is supported by randomized, placebo-controlled clinical trials showing significant increases in testosterone levels, especially in men aged 18 to 50. The extract may work by inhibiting cortisol and prolactin effects on the hypothalamic-pituitary-gonadal axis, directly influencing testosterone production. Ashwagandha root powder, which is less potent than the extract, may offer a more moderate and sustained increase in testosterone, making it suitable for older men or those seeking gradual improvement 24.
Pumpkin Seeds
Pumpkin seeds are nutrient-dense and have been shown to naturally boost testosterone levels. They are considered a safer and more holistic alternative to synthetic supplements, supporting overall health and fitness .
Ginger
Ginger supplementation has been linked to enhanced testosterone production, particularly under conditions of oxidative stress. The mechanisms include increased luteinizing hormone production, improved testicular cholesterol levels, reduced oxidative stress, and better blood flow in the testes. However, most evidence comes from animal studies, and more clinical research in humans is needed .
Black Currant, Red Perilla, and Chinese Sweet Tea
Extracts from black currant fruit, red perilla leaf, and Chinese sweet tea have been found to enhance testosterone production in testicular cells. Key bioactive components include delphinidin-3-rutinoside, rosmarinic acid, and myo-inositol. Animal studies show that a combination of these extracts can increase serum testosterone levels .
Date Paste with Angelica sinensis and Calycotome villosa
A dietary supplement combining date paste with Angelica sinensis and Calycotome villosa has demonstrated a significant increase in serum testosterone levels in animal models. This combination also suppresses enzymes linked to depression and poor blood flow, potentially enhancing male sexual desire and performance 67.
Omega-3 Fatty Acids (DHA-Enriched Fish Oil)
Supplementation with DHA-rich fish oil has been shown to increase circulating testosterone levels in overweight and obese men. The effect is associated with higher omega-3 and lower omega-6 fatty acid content in the body, along with improvements in metabolic health markers .
Dehydroepiandrosterone (DHEA)
DHEA is a widely used supplement that has been shown in multiple randomized controlled trials to significantly increase testosterone levels in both men and women. The effect is more pronounced in women, younger individuals, and with higher dosages or shorter intervention periods .
Mechanisms of Action for Natural Testosterone Boosters
Natural foods and supplements can increase testosterone through several mechanisms:
- Stimulating luteinizing hormone, which triggers testosterone production.
- Enhancing testosterone synthase activity in the testes.
- Reducing the activity of enzymes that degrade testosterone.
- Providing antioxidant effects that protect testicular function 310.
Conclusion
The best natural foods and supplements for boosting testosterone include fenugreek (methi), ashwagandha, pumpkin seeds, ginger, black currant, red perilla, Chinese sweet tea, date paste with Angelica sinensis and Calycotome villosa, DHA-rich fish oil, and DHEA. These options offer a range of mechanisms to support healthy testosterone levels, with varying degrees of evidence from animal and human studies. While many of these natural boosters are promising, further clinical research is needed to confirm their effectiveness and safety in diverse populations 12345678+2 MORE.
Sources and full results
Most relevant research papers on this topic