Some herbs and supplements may help your body make testosterone, while others may help relieve symptoms of low testosterone. This may include ashwagandha and vitamin D, among others.

Testosterone is a hormone that plays a particularly important role in the sexual, physical, and emotional health and development of people assigned male at birth.

As you get older, testosterone levels begin to naturally decrease. Drastic drops or a stop in production may lead to symptoms of low testosterone (low T), such as decreased libido, erectile dysfunction (ED), and muscle loss.

Treatments for low T will depend on the underlying cause and the severity of your symptoms.

Some research suggests that natural remedies like herbs and supplements may help manage low T, but the evidence is mixed.

Keep reading to learn more about the herbs and supplements that may have some benefits and when to connect with a doctor about discussing management plans for low T.

A note on herbs and supplements

Many companies market supplements as “cures” for low T, but very limited research supports these purported benefits.

Dietary supplement manufacturers don’t need approval from the Food and Drug Administration (FDA).

The FDA also does not regulate the quality and safety of herbs, supplements, and vitamins. This means a company can make claims about a product that may not be true, and the ingredients and dosages may not be accurate.

As such, it’s possible for a product to be unsafe, ineffective, or both.

Always connect with a doctor before trying a new herb, supplement, or vitamin to reduce the risk of unintended side effects or interactions with medications you may be taking.

Ashwagandha is commonly used in traditional Indian medicine to help treat a wide range of ailments, including sexual dysfunction and infertility. The plant’s roots and berries are used to make teas, extracts, and capsules.

A 2022 study found that taking 300 milligrams (mg) of ashwagandha root extract two times daily for 8 weeks helped increase testosterone levels and sexual well-being.

A small 2019 study found that ashwagandha was associated with significant increases in dehydroepiandrosterone (DHEA) and testosterone. But there was no difference with placebo for symptoms like fatigue or sexual dysfunction.

Despite these studies, more research is needed to understand the possible effects of ashwagandha on low T.

Vitamin D, also called cholecalciferol, helps your body:

  • fight off bacteria and viruses
  • protect bones against osteoporosis
  • absorb calcium into your bones

Some research suggests that vitamin D deficiency is associated with lower testosterone levels. However, other studies have not found an association between the two.

Despite the mixed findings, taking vitamin D supplements may help relieve negative symptoms and improve quality of life in people with low T and other hypogonadal conditions.

The maximum daily allowance for vitamin D for most people is 4,000 IU per day.

In addition to taking vitamin D supplements, exposure to sunlight and eating foods high in vitamin D, such as fish, eggs, and mushrooms, could help boost vitamin D levels.

Disclaimer language

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Zinc is an essential micronutrient. It helps your body:

  • fight off invading bacteria and viruses
  • produce DNA and genetic material
  • repair wounds

A zinc deficiency may be associated with low T. This is because zinc is involved in the production of testosterone. Additionally, zinc is important for maintaining sperm quality.

The authors of a 2020 review note that taking 220 mg of zinc sulfate twice daily for 1 to 4 months may help increase testosterone levels.

However, they conclude that zinc alone might not be an effective treatment. Instead, it should be combined with medical treatments, such as testosterone replacement therapy (TRT).

The recommended daily zinc dosage is 11 mg for adult males and 8 mg for adult females.

It’s important to note that many daily vitamins and supplements contain more zinc than the daily value. In some cases, this may cause side effects like nausea, cramps, headaches, and even immune dysfunction.

Like all supplements, it’s important to speak with a doctor before trying zinc supplements.

»Learn more:Foods high in zinc

Garlic is an ingredient commonly used in natural therapy. It contains several anti-inflammatory and antioxidative compounds that may help manage conditions like atherosclerosis, heart disease, and diabetes.

Animal research from 2021 and 2024 suggests that garlic supplementation may help improve testosterone levels and sperm quality in rodents.

However, no human trials currently exist on garlic and testosterone levels.

Most garlic supplements are made from fresh, dried, or freeze-dried garlic, but some use garlic oil and aged garlic extracts. The dosage depends on the form of the garlic you’re using.

In some cases of low T, your body can’t make enough dehydroepiandrosterone (DHEA). This is a hormone that gets converted into estrogen and testosterone.

A 2020 review of 42 studies found that DHEA supplementation helped increase testosterone. The effect was more significant in females, and when daily doses were more than 50 mg.

Another 2019 review noted that some research has found that DHEA may potentially improve low T symptoms like mood changes, increases in fat, or low sexual functioning. But the authors concluded that much of the evidence was inconsistent or insufficient.

Overall, more research is needed to understand the possible effects of DHEA supplementation on low T.

Pine bark extract contains natural compounds called proanthocyanidins. The extract made from these compounds is commonly sold under the brand name Pycnogenol.

In some medical studies, pine bark extract is paired with a compound called L-arginine aspartate.

For instance, a 2023 review found that Pycnogenol and L-arginine helped reduce symptoms of ED and increase sexual desire, satisfaction, and intercourse. However, the supplement did not affect testosterone levels.

A 2011 study also found that participants with ED who took Pycnogenol and L-arginine aspartate for 8 weeks had more significant improvements in ED symptoms and slightly higher levels of testosterone measured in their saliva than those who took a placebo.

More studies are needed to determine the effectiveness of pine bark extract for ED or raising testosterone levels

The human body naturally produces the amino acid L-arginine. Your body uses it to help increase blood flow, which may also help with ED.

L-arginine is also found in many foods, including:

  • red meat
  • dairy
  • poultry
  • fish

Animal studies from 2020 and 2019 show that L-arginine may help to raise testosterone levels in rodents.

However, in humans, L-arginine doesn’t seem to boost a person’s level of testosterone directly. Instead, it may help treat symptoms of low T, such as ED.

The dosage limit for L-arginine has not been established. If you’re interested in trying out L-arginine for low T symptoms like ED, talk with a doctor about the recommended dosage.

Saw palmetto may have positive effects on testosterone, help boost libido, and increase sperm production, but the research is mixed.

A 2020 study involving participants with benign prostatic hyperplasia (BPH), or an enlarged prostate, looked at the effects of saw palmetto oil enriched with beta-sitosterol.

After 12 weeks, those who received the supplement had improved prostate symptoms and increased levels of serum free testosterone.

The definitive cause of BPH is unknown, but testosterone may play a role in causing the prostate to grow.

Malaysian ginseng, also known as Tongkat ali or E. longifolia, is a plant native to Southeast Asia.

A 2022 review found that it may help increase testosterone in males with and without low T. This may be due to its anti-inflammatory, antimicrobial, and immune-boosting properties.

A 2013 study also found that Malaysian ginseng increased total and free testosterone and improved muscle strength in both males and females.

Like other herbs and supplements, there’s no standard dosage, so it’s important to speak with a healthcare professional before using Malaysian ginseng supplements.

Many herbs, vitamins, and supplements are marketed as effective ways to improve low T or its symptoms.

However, research into the safety and effectiveness of these therapies in humans is still very limited in most instances.

While some alternative low T treatments hold promise, they can also pose risks. For instance, some herbs, vitamins, or supplements may interact with other medications or supplements that you’re taking.

Because of this, always speak with a doctor about potential treatment options for low T. They can help you decide what treatments are appropriate for your condition.