Herbs for Testosterone: What the Evidence Actually Shows

Short answer: The herbs for testosterone with the most human research are ashwagandha, fenugreek and tongkat ali, and even for those the evidence is limited: small trials, mixed results and modest effects that are clearest in men who already have low levels. Tribulus and maca, two of the most heavily marketed “testosterone herbs,” did not raise testosterone in controlled human studies. If you suspect low testosterone, a blood test and a conversation with a clinician come before any herb.

Key Takeaways

• A 2021 systematic review of 32 randomized trials covering 13 herbs found only 9 studies with a statistically significant rise in testosterone, and only 6 were rated low risk of bias.^[1]
• Ashwagandha and fenugreek have the most supportive human data, but a 2026 meta-analysis rated the fenugreek evidence as very low certainty and found no stable effect on free testosterone.^[2]
• Tongkat ali raised total testosterone in a 2022 meta-analysis of 5 small trials, mainly in men with low baseline levels, with high variability between studies and signs of publication bias.^[3]
• Tribulus and maca are popular, yet controlled human studies did not show changes in testosterone.^[6][7]
• Quality matters: tongkat ali products have been reported to contain heavy metals or undeclared sildenafil.^[5]
• Herbs are not a treatment for clinically low testosterone. Get tested before you self-treat.

Do Herbs Really Increase Testosterone?

Some herbs can nudge testosterone in some men, but the honest answer is “less than the labels suggest.” The best overview is a systematic review published in Advances in Nutrition in 2021. The authors pooled 32 randomized controlled trials on single herbs in adult men. Only 9 found a statistically significant increase, only 6 were judged low risk of bias, and half of the studies enrolled men under 40. Their conclusion was cautious: fenugreek seed extract and ashwagandha showed positive effects, Asian red ginseng and Coleus forskohlii root extract had some supporting evidence, and further research is needed before firm conclusions on efficacy and safety can be made.^[1]

Three patterns repeat across the research:

• Effects are small. When herbs work, the change tends to be modest, not the dramatic jump promised in ads.
• Baseline matters. Men who start with low testosterone tend to show bigger changes than healthy men with normal levels.
• Products differ. Most trials test one branded extract at one dose. A different extract, plant part or dose may not behave the same way.

If you are not sure where your levels stand, our guides to signs of low testosterone and normal testosterone levels explain what the numbers mean.

Herbs for Testosterone: Evidence-Graded Comparison

This table summarizes what human research actually shows for the herbs most often sold for testosterone. “Strength” reflects the quantity and quality of human trials, not how popular the herb is.

The Herbs With the Most Human Data

Ashwagandha

Ashwagandha is an Ayurvedic root used mainly for stress. According to the NIH National Center for Complementary and Integrative Health (NCCIH), there is some limited evidence that taking it for 2 to 4 months may increase testosterone and sperm quality. NCCIH also notes that many ashwagandha trials are small and use different preparations, which makes results hard to compare.^[4] A plausible explanation is indirect: chronic stress and poor sleep both work against healthy hormone levels, and ashwagandha is studied mostly as a stress herb.

Fenugreek

Fenugreek seed extracts are some of the most tested herbs in this category. A 2026 systematic review and meta-analysis in Frontiers in Nutrition pooled placebo-controlled trials and found a small effect on total testosterone across 6 studies with 385 participants. Free testosterone, the fraction many men care about, did not show a stable benefit across 5 studies, and the authors graded the certainty of both results as very low. Their bottom line: current evidence does not support testosterone-boosting claims.^[2] Fenugreek may still be worth discussing for other reasons, but it is not a reliable testosterone lever.

Tongkat ali

Tongkat ali (Eurycoma longifolia, also called longjack) has the most striking pooled result. A 2022 meta-analysis in Medicina combined 5 randomized trials with 232 men and found a significant increase in total testosterone. The increase was significant in men with hypogonadism (baseline under 300 ng/dL) but not in healthy men. The authors also flagged high heterogeneity, small trials, doses ranging from 100 to 600 mg per day, reliance on one commercial extract, and evidence of publication bias.^[3] In other words: promising, not proven, and most relevant to men who should be under medical care anyway. For practical dosing details, see our tongkat ali dosage guide.

Asian red ginseng and Coleus forskohlii

The 2021 review listed both as having “some supporting evidence.” That wording reflects only a small number of trials, so neither should be treated as an established testosterone herb.^[1]

Popular Herbs That Do Not Hold Up

Tribulus terrestris

Tribulus is probably the best known “testosterone herb,” largely because of animal research and supplement marketing. In humans, a controlled trial titled “The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men” found exactly what the title says.^[6] Other trials in trained athletes also failed to show meaningful changes in testosterone or strength. If you see tribulus at the top of a testosterone product label, treat it as a red flag about the marketing, not as a mark of quality.

Maca

Maca is often grouped with testosterone herbs, but the research points in a different direction. A double-blind study found maca increased sexual desire in men, and the effect did not appear to come from higher testosterone. Health references describe maca as supporting libido in healthy men without influencing testosterone or other sex hormones, and they rate that libido evidence as preliminary.^[7] So maca may have a role for desire, but it is the wrong choice if your goal is a higher lab number.

How to Use Testosterone Herbs Sensibly

• Test first. Get a morning blood test for total testosterone (and ideally free testosterone) before you start, so you know your baseline and can judge whether anything changed.
• Pick one herb at a time. Stacking five herbs makes it impossible to know what helped or what caused a side effect.
• Match the studied extract. Trials use specific extracts and doses. A generic powder may not match the product that was tested.
• Give it time, then reassess. Human trials typically run for weeks to a few months. Retest rather than relying on how you feel.
• Fix the basics. Sleep, body weight, resistance training and alcohol intake usually matter more than any capsule. Our guide on how to increase testosterone naturally covers these habits.
• Buy tested products. Choose brands that publish full labels and use independent testing. See our guide to third-party tested supplements.

Side Effects and Who Should Avoid These Herbs

Known safety signals

• Ashwagandha: NCCIH reports rare cases of liver injury linked to ashwagandha supplements. It is not recommended for people with thyroid or autoimmune disorders, may interact with thyroid medication, and people with hormone-sensitive prostate cancer should avoid it.^[4]
• Tongkat ali: The U.S. Department of Defense’s Operation Supplement Safety program notes that small, short-term doses appear generally safe in studies, with stomach upset and itching reported. It also notes a 2021 European Food Safety Authority warning about possible DNA damage in animal studies, reports of heavy metal contamination (lead, mercury) and products adulterated with undeclared sildenafil.^[5]
• General: Trial safety data for most herbs are sparse. The tongkat ali meta-analysis noted that only one included study explicitly reported adverse effects.^[3]

Talk to a doctor first if you

• Have symptoms of low testosterone, such as persistent fatigue, low libido or loss of muscle, so the cause can be properly diagnosed.
• Have prostate cancer, a history of hormone-sensitive conditions, or liver or thyroid disease.
• Take prescription medicines, including thyroid, blood pressure, blood thinning or diabetes medications.
• Are already on testosterone therapy, or are trying to conceive.
• Are under 18, since none of these herbs have been studied for testosterone in teenagers.

Where Ultra Bann Fits

Ultra Bann is a natural male vitality supplement made by DL Bioproducts. It is taken as one capsule every 2 days, and each serving lists seven botanicals with their amounts on the label, with no proprietary blend: Thai Butea superba 345 mg, Panax ginseng 110 mg, Cynomorium songaricum 85 mg, black ginger (Kaempferia parviflora) 85 mg, tongkat ali 85 mg, epimedium (horny goat weed) 45 mg and reishi (Ganoderma lucidum) 45 mg, for a total of 800 mg.

We want to be clear about what that means. Ultra Bann is formulated for general male vitality, not sold as a hormone product, and it is not a substitute for testing or medical care. As the table above shows, the research on its herbs and testosterone ranges from limited (tongkat ali, ginseng) to insufficient (Butea superba, epimedium). You can review every ingredient on the full label page. If you decide to try it, first orders include free US shipping and a 60-day money-back guarantee at the Ultra Bann shop.

Frequently Asked Questions

What is the best herb for testosterone?

Based on current human trials, ashwagandha, fenugreek and tongkat ali have the most supporting data, but none has strong evidence. Tongkat ali results were clearest in men with low baseline testosterone, and the fenugreek evidence was rated very low certainty.^[1][2][3]

How long do herbs take to affect testosterone?

Studies typically last several weeks to a few months. NCCIH describes the ashwagandha evidence as coming from 2 to 4 months of use.^[4] If you try an herb, retest your blood levels after a similar period instead of guessing.

Does tribulus increase testosterone?

Not in controlled human studies. A trial in young men found tribulus did not influence androgen production, despite its popularity in testosterone products.^[6]

Can herbs replace testosterone therapy?

No. Clinically low testosterone is a medical diagnosis that needs proper evaluation, and the changes seen with herbs in trials are modest and inconsistent. Talk to a doctor about testing and options.

Are testosterone herbs safe?

Many are well tolerated in short studies, but there are real concerns: rare liver injury reports with ashwagandha, and contamination or undeclared drugs found in some tongkat ali products.^[4][5] Choose transparent, tested products and check with your doctor if you take medication.

References

1. Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in Nutrition. 2021;12(3):744 to 765. PubMed
2. Yang P, Niu Z, Guo J, Huang T, Chang D, Huang X. Effects of oral fenugreek-derived preparations on testosterone-related outcomes in adult men: a systematic review and meta-analysis of randomized placebo-controlled trials. Frontiers in Nutrition. 2026. Frontiers
3. Leisegang K, Finelli R, Sikka SC, Panner Selvam MK. Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials. Medicina. 2022;58(8):1047. MDPI
4. National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. NCCIH
5. Operation Supplement Safety (U.S. Department of Defense). Tongkat Ali: Uses and Safety in Dietary Supplements. 2023. OPSS
6. The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. PubMed
7. PeaceHealth Health Information Library. Maca. PeaceHealth
8. Malaivijitnond S, Ketsuwan A, Watanabe G, Taya K, Cherdshewasart W. Luteinizing hormone reduction by the male potency herb, Butea superba Roxb. Brazilian Journal of Medical and Biological Research. 2010;43(9):843 to 852. SciELO

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for information only and is not medical advice.