Testosterone levels in men are declining about 0.2 -0.4 % per year after turning 30. Natural testosterone boosters are heavily marketed on various social media claiming they significantly increase testosterone levels. Due to no strict regulation or government oversight, these claims went under the radar.
Approximately 50 % of Americans take supplements to refill dietary recommendations (1). Among them are also natural testosterone boosters. Men are hoping that using these supplements can raise endogenous levels of testosterone. Many of them originate from Indian Ayurvedic and Unani medicine systems. Even with their widespread use, the scientific basis for these products is frequently unclear or unproven.
Unlike pharmaceuticals, the FDA notes that supplements are not meant to treat, diagnose, prevent, or cure illnesses. Supplements should not include claims like “reduces pain” or “treats heart disease”. Claims like this are only valid for pharmaceuticals, not dietary supplements.”
In the European Union, according to Regulation (EC) No 1924/2006, claims must be scientifically justified using all available facts and evidence (point 17, p. 5) (2).
5 Natural “Testosterone Boosters”
1. Tribulus terestris
T. terestris is a dicotyledonous plant from the Zygophyllaceae family widely recognized in Europe, Asia, Africa and Australia. The Bulgarian Olympic weightlifting team discovered its qualities in the 1970s, leading to its popularity in Eastern Europe. Today, it is considered a safe, legal, and natural alternative to anabolic steroids.
The main compound recognised as a natural testosterone booster is saponin Protodioscin. Protodioscin is believed to raise testosterone and its androgenic derivatives, including dehydroepiandrosterone and dihydrotestosterone. Supposedly, Tribulus terestris may increase blood testosterone levels by activating androgen receptors in the brain. This induces the posterior pituitary gland to emit more luteinizing hormone, which stimulates the testes to produce more testosterone.
Surprisingly, little research has been done on the efficacy of Tribulus terestris supplements, even with their growing popularity. Based on the findings included in this research, Tribulus terestris doesn’t seem to be very successful at raising testosterone levels. A natural dietary supplement could be beneficial for those who need to increase their testosterone levels for health-related reasons. Still, more research is needed to clarify its effectiveness, potential mechanism of action, ideal dosage and frequency, and any possible negative effects before any health claims about Tribulus terestris supplementation in humans can be made (3).
2. Maca (Lepidium meyenii)
Discovered approximately 2,000 years ago in the mountains of central Peru, Lepidium meyenii, often referred to as “Maca,” is a member of the Brassicaceae plant family.
According to animal studies, maca may have spermatogenic and fertility-boosting properties. These effects are probably caused by phytosterols or phytoestrogens found in maca. Additionally, recent clinical studies have indicated that maca as one of the natural testosterone boosters has a major impact on human sexual function and sperm count and motility.
It is unclear to what degree the type of maca used and the quantity of different ingredients in the preparation affect its medicinal benefits. It is uncertain what the ideal maca dosage is. In single-dose trials, extract concentrations were between 1.5 and 3.0 g/d.
There is not much data available to scientists to support the idea that maca can enhance sexual function. Nevertheless, there was insufficient data from the primary studies’ overall sample size, total number of trials, and average methodological quality to make any definitive conclusions (4).
3. Fenugreek (Trigonella foenum-graecum)
Trigonella foenum-graecum, often known as fenugreek, is an annual herbaceous plant that grows in North Africa and India. It is an herbal product that is grown all over the world and is part of the diets of many Middle Eastern nations. It has several potential health advantages. For medicinal purposes, fenugreek leaves and seeds are processed into an extract or powder.
Many studies have been conducted on fenugreek using both human and animal models. Supplementing with fenugreek has well-established benefits in controlling insulin and hyperglycemia.
Research conducted on animals has indicated that fenugreek has both anabolic and ergogenic qualities. According to one study, rats given fenugreek (300 mg/kg) for four weeks enhanced their swimming duration until exhaustion, possibly as a result of their increased use of fatty acids during exercise.
Hormonal concentrations, haematological variables, and muscle endurance were not significantly affected by the commercially available supplement. Future studies on trained populations may look into various fenugreek extractions and doses to see whether anabolic hormones can be changed. They may also look at whether further adjustments to strength and power output are feasible, which might eventually improve exercise performance (5)
4. Ginger (Zingiber officinale)
The ginger plant, Zingiber officinale, is a flowering medicinal herb whose plant stem, or rhizome, is frequently used as a spice. Its numerous health advantages in treating a wide range of illnesses, including chronic conditions like diabetes, cancer, ulcers, Alzheimer’s, cardiovascular disease, and depression, make it popular in folk medicine. The primary reasons ginger is effective in these types of disorders are its anti-inflammatory, antibacterial, and antioxidant characteristics.
Ginger increases the production of LH, raises the level of cholesterol in the testes, lowers oxidative stress and lipid peroxidation in the testes, increases the activity of some antioxidant enzymes, normalizes blood glucose, increases the production of nitric oxide and blood flow in Leydig cells, increases testosterone weight, and recycles testosterone receptors. It is not yet known, nevertheless, how ginger or ginger extracts affect testosterone in people as one of the natural testosterone boosters. Consequently, human studies are crucial in this setting of study (6)
5. Saw palmetto (Serenoa repens)
Saw palmetto, often referred to as Serenoa repens, is a plant indigenous to the Southeast region of the United States. Herbal treatments frequently include it, especially those that support prostate health. Extracts from saw palmetto are frequently found in supplements sold for ailments such as benign prostatic hyperplasia (BPH).
That being said, there isn’t much data to support the idea that saw palmetto as one of the natural testosterone boosters directly raises testosterone levels. While some research has looked at how it affects hormones, such as testosterone, the findings have been contradictory or inconclusive.
The majority of saw palmetto studies have been on the herb’s possible advantages for prostate health, including the ability to lessen BPH symptoms. According to some research, saw palmetto may aid in inhibiting 5-alpha-reductase, an enzyme that converts testosterone to dihydrotestosterone (DHT) (7)
Overall, additional study is required to completely understand saw palmetto’s mechanisms of action and its effects on testosterone levels in particular, even though it has been used historically for a variety of purposes and may indirectly impact hormone levels. A healthcare provider should be consulted if you’re thinking about using saw palmetto or any other supplement for issues connected to testosterone in order to receive tailored advice and assistance.
In conclusion
Many people looking for natural testosterone boosters in the fitness and health space have been investigating various plant-based products and herbal therapies. Several plants have gained recognition for their ability to increase vitality and testosterone levels, including Saw Palmetto (Serenoa repens), Fenugreek (Trigonella foenum-graecum), Maca (Lepidium meyenii), and Tribulus terrestris. However, despite their historical use and rising popularity, there has been little and no clear scientific research on their effectiveness.
There is a big knowledge vacuum since some research indicates encouraging effects on hormone control and sexual function, while other investigations are unable to confirm these results. Therefore, even though these natural testosterone boosters are promising for those looking for alternate methods of optimizing their hormone levels, further study is necessary to fully understand their potential, the best doses, and any potential negative effects. A careful and evidence-based approach is crucial while navigating the world of natural testosterone augmentation, highlighting the significance of speaking with medical specialists before starting any supplementation programs.
