Introduction
Testosterone is an important hormone for men’s health and has a function beyond reproductive function. It helps in development and maintain male characteristics and plays a role in muscle and bone health, red blood cell production, reproductive function and other physiological processes.
Testosterone levels aren't static and they vary naturally over the course of the day and can be affected by age, body composition, nutrition, sleep, illness, medications and other health factors. Testosterone levels tend to be highest in the morning and lowest later in the day.
Importantly, feeling tired, weaker in your wellbeing doesn’t automatically mean testosterone level is low but many of these symptoms have several other possible causes.
This is why supporting healthy testosterone shouldn't just be about trying to "boost" the hormone. A better approach is to emphasise overall health, adequate nutrition, regular physical activity, adequate sleep, healthy body composition, stress management and appropriate medical evaluation when needed.
Some selected herbal ingredients have also been researched for their potential effect on testosterone related parameters. However, the evidence varies between ingredients, extracts, doses and populations, so the research findings should be interpreted with caution.
What is Testosterone?
Testosterone is the principal androgen, which is responsible for the male sex differentiation, the development of male secondary sexual characteristics, spermatogenesis, libido and overall male fertility.
Testosterone's role:
-
Testosterone is responsible for primary male sexual development, including testicular descent, penile and testicular enlargement, initiation and maintenance of spermatogenesis, facial hair growth, and voice deepening.
-
This hormone also increases bone density, boosts energy levels, supports cognitive function, and improves mood.
-
Additional effects include increased muscle mass, regulation of body fat distribution, and stimulation of libido in both sexes.
-
Testosterone also helps men maintain normal erectile function. [1]
Testosterone and Men’s Health
Testosterone is one component of a much broader picture of men’s health.
Testosterone and Physical Health
Testosterone helps keep muscles and bones healthy. But physical health is about more than testosterone. Physical wellbeing includes regular physical activity, good nutrition, healthy body composition, sleep and cardiovascular health.
So, a man should not be judged on whether his testosterone is high or low as to his overall health.
Testosterone and Energy
Some people think of low energy as a sign of testosterone deficiency, but fatigue is not a reliable indicator of low testosterone.
Other causes of fatigue can be:
-
Not enough sleep
-
Stress
-
Poor diet
-
Lack of physical activity
-
Obesity
-
Certain medications
-
Anaemia
-
Thyroid diseases
-
Chronic illness
The Endocrine Society stresses that testosterone deficiency should be diagnosed based on appropriate symptoms and consistently based on laboratory measurements.
Testosterone and Reproduction Health
Testosterone is required for normal male reproductive function and to produce sperm. But a big difference should be made between naturally produced testosterone and externally administered testosterone.
Taking testosterone from outside the body can turn off the normal hormonal signals that stimulate sperm production. Therefore, testosterone therapy is not considered a fertility treatment and may decrease sperm production in some men. The Endocrine Society does not recommend testosterone therapy for men who want to be fertile soon.
This is particularly important for men who are concerned about hormonal health as well as reproductive health.
Testosterone and Healthy Ageing
Testosterone levels usually decrease with age, but the rate varies between individuals.
The Endocrine Society says testosterone levels may decline about 1% a year after age 30, but that doesn’t mean every older man has testosterone deficiency. [2]
Therefore, age-related changes should be interpreted according to symptoms, health status and appropriate laboratory testing.
Signs Associated with Low Testosterone
As men age, it’s common to experience signs of low testosterone. In fact, low testosterone affects two out of 10 men over the age of 60. 
Testosterone is responsible for a man’s sex drive, his appearance, bone mass and muscle development as well as his ability to generate sperm. While most men understand the importance of testosterone, many fail to recognize the signs of low testosterone as they begin to experience them.
1. Low sex drive
Low sex drive, also known as low libido, is common in men with low testosterone while a reduced sex drive may also be due to age that cause a significant decrease in a man’s desire to have sex.
2. Erection difficulties
In addition to low libido, men may also experience difficulties in achieving and maintaining an erection.
Before having sex, testosterone signals the brain to produce nitric oxide, the molecule that helps trigger an erection. However, if testosterone levels are low, the brain may not receive the signal it needs for a man to achieve an erection. Alternatively, a man may experience erections at random times, like while he’s sleeping.
The difficulty to achieve or maintain an erection may not be entirely due to low testosterone. Erection difficulties are linked to a variety of health concerns, such as diabetes, depression, high blood pressure, high cholesterol and thyroid issues.
3. Hair loss
For many men, hair loss is a part of ageing. Hair loss can be frustrating, especially for men suffering from low testosterone which can not only cause a man to lose hair on his head but also on his arms, legs and other areas of his body including his facial hair.
4. Decreased bone mass
Testosterone plays a major role in developing bone mass. One of the signs of low testosterone is weakened bones that may make men, especially ageing males are more susceptible to bone fractures.
5. Emotional changes
Since testosterone is a key factor in so many bodily functions for men, it’s no surprise that low testosterone may result in serious emotional changes. Some men lose focus and become more irritable or even report feelings of depression.
Sporadic mood changes are one of the more noticeable signs of low testosterone, especially in conjunction with other symptoms.
6. Change in sleep patterns
Men with low testosterone may also struggle with restful sleep due to shift in sleep patterns, which can be frustrating and amplify the other signs of low testosterone in the body.
Sleep deprivation can also result in increased irritability, a weakened immune system, weight gain, low sex drive and more. Treating low testosterone is important for multiple reasons. However, when its symptoms directly threaten a man’s overall health, treatment for low testosterone becomes crucial.
7. Decreased strength
Aging men with low testosterone may find difficulty in developing and maintaining muscle. While low testosterone won’t decrease muscle mass but most of the men may feel that their overall strength has decreased.
8. Weight gain
Low testosterone levels may cause men to gain weight. However, working to lose this additional weight can help men boost their testosterone levels and reverse its symptoms.
9. Low energy levels
Lastly, men with low testosterone often experience low energy levels and feelings of fatigue. Lack of sleep, moodiness, weight gain and decreased strength can also influence these feelings.
How to Support Healthy Testosterone Naturally
There’s no single factor like food, exercise, herb or lifestyle practice that will ensure a desire level of testosterone. There are various factors that supports testosterone level naturally. These factors are:
1. Physical activity
Regular activity helps keep your cardiovascular system, muscles, metabolism and body composition in good shape. A balanced routine might include:
-
Resistance exercise
-
Aerobic exercise
-
Walking
-
Movement work
-
Recreational sports
Resistance exercise is particularly effective for maintaining muscle strength and body composition, even if exercise does not necessarily result in a significant rise in testosterone levels. So, the goal should be improved physical health and fitness, not chasing a laboratory number.
2. Adequate Sleep
Sleep is an important part of recovery and hormone health. Some practical strategies are:
-
Maintaining a consistent sleep schedule
-
Make your bedroom dark and cosy for sleep
-
Reducing too much screen time before bed
-
Cutting down on caffeine in the late evening
-
Dealing with ongoing sleep issues
Research indicates that extreme lack of sleep can decrease testosterone, supporting the importance of sufficient sleep as part of healthy lifestyle habits.
3. Nutrition
A nutrient dense diet supports normal physiology and hormone function. It includes a variety of:
-
Fruit
-
Vegetables
-
Whole grain
-
Pulses Eggs
-
Dairy or suitable alternatives
-
Fish or some other protein
-
Seeds and nuts
-
Healthy fats
Nutrients including zinc, magnesium, vitamin D and other micro-nutrients are involved in normal physiological processes but supplementing them should not be assumed to enhance testosterone in non-deficient individuals.
The first priority must be a balanced diet that meets individual nutritional requirements.
4. Stress Management
Stress that lasts a long time can get in the way of sleep, exercise, eating habits and overall well-being. A sustainable way to manage stress might be to:
-
Regular movement
-
Breathing exercises
-
Meditation and Yoga
-
Social interaction and outdoor time
-
Adequate recovery
Herbal Ingredients that Support Healthy Testosterone
Interest in herbal ingredients for men's hormonal wellness has increased, but there are various evidence based herbal ingredients that support testosterone, vitality, energy, libido, sexual wellness, endurance, physical performance and overall men wellness. 
|
Herbal Ingredient |
Human Evidence / Notes |
Potential Positioning |
Key Study/Reference |
|
Ashwagandha (Withania somnifera) |
Several RCTs have reported increases in testosterone, particularly with standardized root extracts. Studies have also evaluated stress, strength, body composition and male wellness. |
Stress management, vitality, healthy testosterone support |
Wankhede et al., 2015; Lopresti et al., 2019. A systematic review summarizes the clinical studies. |
|
Fenugreek (Trigonella foenum-graecum) |
Multiple human studies have investigated standardized fenugreek extracts for testosterone, libido, body composition and physical performance. |
Testosterone support, vitality, physical performance |
Recent RCT: “Effect of a plant extract of fenugreek on testosterone in blood plasma and saliva…”; 95 men, 12 weeks. |
|
Tongkat Ali (Eurycoma longifolia) |
Several RCTs have investigated testosterone and male wellness. A meta-analysis of 9 studies found an overall significant improvement in total testosterone. |
Healthy testosterone support, vitality, and energy |
Chinnappan et al., 2021; Food & Nutrition Research, DOI: 10.29219/fnr.v65.5647. |
|
Purified Shilajit |
A randomized, double-blind, placebo-controlled study in healthy men aged 45–55 evaluated purified Shilajit for 90 days and reported increases in total testosterone, free testosterone and DHEAS. |
Male vitality, energy, endurance |
Pandit et al., 2016, Andrologia 48(5):570–575, DOI: 10.1111/and.12482. |
|
Asian/Korean Red Ginseng (Panax ginseng) |
Human studies have primarily investigated energy, fatigue, physical performance and male sexual wellness. Evidence for directly increasing testosterone is less consistent. |
Energy, vitality, physical performance |
Systematic review of herbal testosterone studies. |
|
Forskolin (Coleus forskohlii) |
Limited human clinical evidence exists, including research investigating testosterone and body composition. |
Physical performance, metabolic wellness |
W. Godard et al., 2005, study of forskolin supplementation in overweight/obese men. Discussed in systematic reviews of herbal testosterone interventions. |
|
Tribulus terrestris |
Widely used in male wellness products, but human clinical studies have produced inconsistent findings regarding testosterone. |
Male vitality, sexual wellness |
Evidence reviewed in Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. |
|
Maca (Lepidium meyenii) |
Human studies support potential effects on sexual desire and male sexual wellness, but the classic RCT found no significant change in serum testosterone. |
Libido, vitality, sexual wellness |
Gonzales et al., 2002, Andrologia 34(6):367–372, DOI: 10.1046/j.1439-0272.2002.00519.x. |
Conclusion
Testosterone is important for men’s health and affects reproductive function, muscle and bone health, body composition, energy and many other physiological processes. Testosterone levels, however, vary naturally from person to person and can be influenced by factors such as age, sleep, nutrition, body composition, physical activity, illness, medications and other health factors.
Low testosterone can cause low energy, decreased strength, changes in libido, mood changes or sleep disturbances. These signs and symptoms are not specific to low testosterone and can occur in many other conditions. Thus, diagnosis should be based on appropriate symptoms plus consistently low laboratory measurements and not on symptoms alone.
The best way to support healthy testosterone levels is to adopt a broader healthy lifestyle strategy. Regular physical activity, adequate and consistent sleep, a nutrient-dense diet, healthy body composition, stress management, and appropriate medical evaluation can all promote overall hormonal and metabolic health.
Human clinical studies have researched herbal components, such as Ashwagandha, Fenugreek, Tongkat Ali and purified Shilajit, for testosterone-relevant parameters and men’s wellness aspects. Herbal ingredients may be considered possible supportive options for testosterone-boosting solutions.
At the end of the day, testosterone is just one part of men's health. If you’re worried about testosterone or hormonal health, the sustainable approach should be focused on overall vitality, physical performance, reproductive wellness, healthy lifestyle habits and evidence based medical care.
Frequently Asked Questions (FAQs)
1. What does testosterone do in men?
Testosterone is an important androgen involved in male sexual development, reproductive function, sperm production, libido, muscle and bone health, body composition and other physiologic processes. Testosterone is also involved in maintaining normal male characteristics and overall hormonal function.
2. What are the signs and symptoms of low testosterone?
These may include decreased sex drive, changes in erectile function, decreased strength or muscle mass, low energy, changes in mood, decreased bone mass, and changes in sleep patterns. However, there are many reasons for these symptoms that they don’t necessarily mean low testosterone.
3. Does low energy always mean low testosterone?
No, fatigue or low energy alone is not a marker of testosterone deficiency. Fatigue can also be caused by lack of sleep, stress, poor diet, lack of exercise, obesity, certain medications, anaemia, thyroid problems and chronic illnesses.
4. Can lifestyle support healthy testosterone levels?
Yes, healthy lifestyle habits can help support overall hormone and metabolism health. Healthy men’s wellness and testosterone include healthy body composition, regular physical activity, good sleep, a nutrient-rich diet, and effective stress management.
5. Do herbs naturally boost testosterone?
Some herbal ingredients have been studied for their possible effects on testosterone related parameters. Certain ingredients such as Ashwagandha, Fenugreek, Tongkat Ali and purified Shilajit have reported positive findings in human studies.
References:
-
Nassar GN, Leslie SW. Physiology, Testosterone. [Updated 2026 Apr 19]. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2026 Jan. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/