By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
Low testosterone, also known as hypogonadism, is a condition that affects both men and women, although it is more commonly discussed in men. As men age, testosterone levels gradually decline, leading to symptoms like reduced energy, loss of libido, decreased muscle mass, and mood changes. Women, too, can experience low testosterone, particularly after menopause, resulting in similar symptoms such as fatigue, reduced sexual desire, and lowered vitality.
While testosterone replacement therapy (TRT) is a widely accepted treatment for low testosterone, it’s not always the first option for everyone due to potential side effects and long-term commitments. Many people are looking for natural alternatives to support their hormone levels. The good news is that testosterone can often be balanced through a combination of lifestyle changes, dietary adjustments, and the use of medicinal herbs. These natural methods focus on improving overall hormonal health rather than merely targeting testosterone levels in isolation.
Testosterone is essential for more than just sexual health. It impacts muscle growth, fat distribution, bone density, and even mood regulation. A well-balanced level of testosterone contributes to overall vitality, and for men, it’s particularly important for maintaining strength, energy, and fertility. Therefore, finding ways to naturally boost or maintain testosterone levels is crucial for long-term health and wellness.
Let’s explore 12 herbs, supplements, and lifestyle strategies that can help promote healthy testosterone levels, improve hormonal balance, and enhance overall quality of life.
Testosterone is a hormone that plays a pivotal role in the development of male characteristics, but it is equally important for women. It belongs to a group of hormones called androgens and is primarily produced in the testes in men and the ovaries and adrenal glands in women. In men, it supports:
In women, testosterone contributes to:
Testosterone levels typically peak in men around their early twenties, then begin to decline gradually, with significant reductions often noticeable after age 40. This natural decline can be accelerated by factors such as stress, poor diet, and lack of physical activity, leading to symptoms that negatively affect quality of life.
For those seeking to naturally balance testosterone levels, here are 12 evidence-based strategies involving herbs, nutrients, and lifestyle changes. These natural approaches help your body optimise its own hormone production, supporting a healthy balance rather than relying on artificial increases in testosterone.
Ashwagandha is an adaptogenic herb known for its ability to help the body cope with stress, a major factor that can lead to hormonal imbalances. Studies suggest that ashwagandha increases testosterone levels and improves sperm count in men experiencing infertility. It also boosts overall vitality, helps combat fatigue, and has anti-anxiety properties, making it useful for improving both mental and physical health.
Maca root, native to the Andes, is a nutritive adaptogen that supports hormonal balance. While it does not directly raise testosterone levels, maca helps balance the endocrine system, improving overall hormone production and regulation. Black maca, in particular, has been studied for its benefits in boosting libido and improving erectile function in men and supporting hormonal balance in women.
Known as a natural energy booster, ginseng has been used for centuries to enhance stamina and physical performance. Several studies show that ginseng may increase free testosterone levels in men and improve sexual function, including treating erectile dysfunction. It also aids in reducing fatigue, making it ideal for those experiencing low energy due to hormonal imbalances.
Ginger is not just a digestive aid; it has also been shown to boost testosterone and increase luteinizing hormone levels, which are responsible for stimulating testosterone production. Additionally, ginger has anti-inflammatory properties, which can help reduce systemic stress that may be inhibiting testosterone production.
Pine bark tincture contains proanthocyanidins, compounds that have been found to boost testosterone and improve erectile function, especially when combined with L-arginine aspartate. Pine pollen, although less researched, contains trace amounts of testosterone and is used in some traditional remedies for boosting male hormones.
A popular herb in Ayurvedic medicine, Tribulus terrestris is believed to increase the production of luteinizing hormone, which in turn stimulates testosterone production. It has been traditionally used to treat infertility and sexual dysfunction, and some studies suggest it may help boost testosterone, particularly in men with low levels.
Saw palmetto is primarily known for supporting prostate health, but it also helps maintain healthy testosterone levels by inhibiting the conversion of testosterone into dihydrotestosterone (DHT)—a process that contributes to prostate enlargement and hair loss in men. Saw palmetto helps preserve testosterone and may improve libido.
Zinc is a critical mineral for testosterone production. Men who are deficient in zinc often experience lower testosterone levels, making supplementation particularly effective in these cases. Zinc also plays a role in immune function and wound healing, adding to its overall health benefits.
Zinc is a critical mineral for testosterone production. Men who are deficient in zinc often experience lower testosterone levels, making supplementation particularly effective in these cases. Zinc also plays a role in immune function and wound healing, adding to its overall health benefits.
Physical activity, especially resistance training (weight lifting), has a profound impact on testosterone levels. Studies show that those who engage in regular exercise have significantly higher testosterone levels than sedentary individuals. Weight lifting has both immediate and long-term effects on boosting testosterone, making it a key lifestyle change for men with low levels.
Chronic stress increases cortisol, a hormone that can inhibit testosterone production. High cortisol levels over time can lead to fatigue, weight gain, and mood changes. Incorporating stress-reduction techniques such as meditation, yoga, or deep breathing can lower cortisol and help support healthy testosterone levels.
Sleep plays a crucial role in hormone regulation. Research indicates that less than five hours of sleep per night can drastically reduce testosterone levels. On the other hand, improving sleep duration and quality can significantly boost testosterone.
While it may take time to see results, combining herbal remedies, targeted supplements, and lifestyle changes can have a powerful effect on testosterone levels. For those with severe symptoms of low testosterone, it’s important to consult with a healthcare professional for guidance. However, for many individuals, these natural methods offer a viable path to restoring balance and improving overall health and vitality.
At Aston Clinic London, our herbalists use natural approaches to support hormonal health. With years of experience and a deep understanding of herbal medicine, we work closely with each client to create a personalised plan that addresses their unique needs.
By combining traditional herbal wisdom with the latest research, we help you achieve optimal health and vitality in a holistic, sustainable way.
To book a session with one of our herbalists, click here. Alternatively, you can contact us at 020 8942 3148 to learn how our treatments can benefit you.
Aston Clinic London is a third-generation complementary health clinic located in New Malden, serving Kingston, Norbiton, Wimbledon, Raynes Park, Surbiton, Chessington, Worcester Park, Sutton, Richmond, and other areas of southwest London and Surrey.
By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
