Hormonal challenges affect not only women but also men. Especially with advancing age, many struggle with a drop in testosterone levels. It is understandable that more and more people are looking for natural ways to promote hormonal balance. In this article, we would like to explain the importance of testosterone in the male body and examine, based on current studies, whether certain traditional plants and vegetables can actually help to naturally increase testosterone levels.
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Why Testosterone is So Important for Men
The connection between men and menopause has long been discussed. Even though menopause, in this sense, does not exist for men, they too increasingly struggle with hormonal imbalance as they age. In most cases, this is the result of falling testosterone levels. Testosterone is a sex hormone found in both women and men. The difference lies in the quantity and the mode of action of the hormone. While testosterone in women is produced in the adrenal cortex and ovaries, in men, besides the adrenal cortex, the Leydig cells of the testes are primarily responsible for testosterone production.
Testosterone is of great importance for the physical development of men, as it is responsible for the development of primary and secondary sexual characteristics, as well as for reproduction, bone formation, muscle growth, and overall metabolism. In addition, low testosterone levels are also associated with reduced mental performance.
However, with advancing age, the likelihood of testosterone dropping is higher. But this is not necessarily due to aging itself. Professor Michael Zitzmann, an endocrinologist, andrologist, and sexual medicine specialist at the University Hospital in Münster, commented on this as follows: "This means that with age, things come along that cause testosterone to drop. But it is not aging itself, but in most cases it is overweight or an inflammatory disease such as rheumatism or a chronic obstructive respiratory disease such as asthma or an intestinal disease such as Crohn's disease." 1
But also malnutrition, stress, lack of sleep and exercise, as well as excessive alcohol consumption, environmental toxins, and chemicals can have negative effects on testosterone levels over the years.
How to Recognize Testosterone Deficiency?
The following symptoms can be signs of testosterone deficiency:
- Stubborn belly fat
- Loss of libido
- Fatigue
- Muscle atrophy
- Erectile dysfunction
- Increased sweating
- Insomnia
"Often there is also anemia and bone density loss, which can extend to osteoporosis. If testosterone is lacking, for example, diabetes can develop more quickly in the metabolism because testosterone influences insulin sensitivity," says Professor Michael Zitzmann. 2 Testosterone levels should therefore be monitored and proactively supported, especially in old age.
Traditional Herbal Support as a Testosterone Booster?
In addition to a healthy diet, regular exercise, and sufficient rest and sleep, there are also numerous traditional plants that are considered true testosterone boosters due to their nutrients. We would like to explain some of these plants and their properties to you, considering the current state of research:
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Fenugreek
Fenugreek was already considered a popular medicinal herb in ancient Egypt. There it was used for both internal and external application. Even today, fenugreek is seen as a miracle cure that supports the body, among other things, with complaints in the gastrointestinal tract or fever. Furthermore, fenugreek is associated with increasing men's testosterone levels and improving their libido.
This assumption was confirmed in a clinical study from 2011. The study examined 60 healthy men between 25 and 52 years of age. It was important that they did not suffer from erectile dysfunction. The subjects received either two tablets per day with a total of 600 mg Testofen (a fenugreek extract) or a placebo. The whole thing was examined over a period of 6 weeks. Overall, the intake of Testofen showed a positive effect on the physical aspects of libido. In addition, Testofen had a supportive influence on well-being in terms of energy and muscle strength. 3
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Tribulus
Tribulus Terrestris is the botanical name for puncture vine. Tribulus is particularly known in the strength training and bodybuilding scene. The reason for this lies in the effectiveness of the power plant: Tribulus is said to promote testosterone content, muscle strength, potency, and libido. This is due to the saponins contained in the plant. Saponins are secondary plant compounds that have antioxidant and anti-inflammatory effects and may contribute to the observed effects.
To investigate the effect of Tribulus, a study was conducted on men with erectile dysfunction and with or without hypoactive sexual desire disorder, using Tribulus. All subjects received two tablets three times a day over a period of 12 weeks. There was a placebo group and a group that actually took Tribulus. After this treatment period, a significant improvement in sexual function was observed in men with mild to moderate erectile dysfunction compared to placebo. 4
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Black Maca
Black Maca has been considered a valuable plant for millennia. The nutrients are contained in the plant's tuber. Today, Maca is a popular superfood that is supplemented by many. Black Maca, in particular, is known to support men's testosterone levels and boost libido. The plant is increasingly being referred to as a testosterone booster in this regard.
A study from 2002 investigated the effect of different doses of Maca and compared them with a placebo. Men between 21 and 56 years old received either 1,500 mg, 3,000 mg, or a placebo. After 8 weeks, an improvement in sexual desire was already observed in the subjects who took Maca. However, serum testosterone and estradiol levels did not differ between the subjects who took Maca and those who received a placebo. Overall, it was successfully observed that Maca treatment could improve sexual desire. 5
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Cordyceps Sinensis
Cordyceps Sinensis is a sac fungus that has been touted as a vital mushroom in Chinese medicine for many years. As the term "vital mushroom" suggests, Cordyceps is known to increase stamina and energy and improve physical performance. This mushroom is particularly popular among men, as it is said to support libido. A study published in 2012 investigated the effect of Cordyceps on blood lipids and low testosterone in rats. The researchers observed that Cordyceps Sinensis reduced blood lipid concentrations and normalized testosterone levels. 6
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Nettle Powder
Nettle powder, also known as Urtica dioica, is used in traditional medicine for many ailments such as urinary tract diseases, hair loss, or allergies. Due to its numerous nutrients, the plant is also frequently used to strengthen the immune system. Consumption can be in the form of tea, capsules, seeds, or powder. The male world is particularly fond of the plant, as it is associated with alleviating prostate complaints and their symptoms. In addition, nettle powder is considered particularly useful for stabilizing testosterone levels.
You can find a combination of all these nutrients in our product N°32 STRONG:
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Broccoli
Broccoli is a vegetable that is not very popular with many due to its bitter taste. Nevertheless, broccoli is a very healthy vegetable that is rich in nutrients and should be part of every diet. Broccoli contains vitamins A, B1, B2, B3, B5, B6, B9, C, E and the minerals potassium, sodium, chloride, calcium, magnesium, phosphorus, iron, iodine, zinc, and selenium. 7 It is said that broccoli should maintain hormonal balance and is considered a true testosterone booster, especially for men. On the one hand, indole-3-carbinol is found in broccoli - a chemical compound that is associated with the regulation of hormone balance.
It is suspected that I3C is also the reason for the increase in male testosterone. On the other hand, vitamin B5 in broccoli is responsible for the synthesis of steroid hormones (testosterone, estrogen, and cortisol) and is essential for hormonal balance. In addition, broccoli contains sulforaphane, a secondary plant compound found in cruciferous vegetables such as broccoli or Brussels sprouts. Secondary plant compounds are considered particularly antioxidant and anti-inflammatory.
To investigate sperm quality and testosterone content after consumption of broccoli extract, researchers divided mice into 9 groups. The 9 groups received: broccoli (200 mg/kg), broccoli (300 mg/kg), caraway (200 mg/kg), caraway (300 mg/kg), broccoli-caraway (200 mg/kg), broccoli (300 mg/kg)-caraway (200 mg/kg), broccoli (200 mg/kg)-caraway (300 mg/kg), broccoli-caraway (300 mg/kg). After 42 days, blood samples were taken. It was shown that the addition of 300 mg/kg broccoli extract significantly increased the diameter and number of spermatogonia and sperm. The testosterone level was also significantly higher with broccoli (300 mg/kg) compared to caraway (300 mg/kg).8
Would you like to know more about broccoli? In our article Broccoli - what can the local superfood do, you will learn what the vegetable has to offer.
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Why Testosterone Booster Capsules Make Sense
Unfortunately, many nutrients are extremely heat-sensitive, so they are damaged by contact with hot water. For this reason, our body absorbs hardly any nutrients when food is heated for a longer period of time. With a supplement, however, the nutrients are contained in an amount that corresponds to the daily requirement.
This means that the capsules are appropriately dosed and can be taken easily and quickly every day. This is particularly suitable for people who are often on the go. For example, a daily portion of our broccoli extract corresponds to an amount of about 2.5 kg of broccoli.
Testosterone-promoting supplements can of course also be taken in combination with other testosterone boosters, so you benefit from the powerful effect of various ingredients. As a rule, no side effects occur with supplementation. Nevertheless, in the case of pre-existing conditions of any kind or the intake of medication, the treating physician should be consulted.
Sources
1/2. MDR. (2024, March 7). Testosterone deficiency in men: What role do diet, obesity, and age play? MDR News. An interview with Professor Michael Zitzmann. https://www.mdr.de/nachrichten/deutschland/panorama/maenner-gesundheit-testosteron-erektionsstoerung-uebergewicht-100.html
3. Steels, E., Rao, A., & Vitetta, L. (2011). Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytotherapy Research, 25(4), 548-554. https://doi.org/10.1002/ptr.3360
4. Kamenov Z, Fileva S, Kalinov K, Jannini EA. Evaluation of the efficacy and safety of Tribulus terrestris in male sexual dysfunction-A prospective, randomized, double-blind, placebo-controlled clinical trial. Maturitas. 2017 May;99:20-26. doi: 10.1016/j.maturitas.2017.01.011. Epub 2017 Feb 12. PMID: 28364864.
5. Gonzales GF, Córdova A, Vega K, Chung A, Villena A, Góñez C, Castillo S. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002 Dec;34(6):367-72. doi: 10.1046/j.1439-0272.2002.00519.x. PMID: 12472620.
6. Freire Dos Santos L, Rubel R, Bonatto SJ, Zanatta AL, Aikawa J, Yamaguchi AA, Torres MF, Soccol VT, Habu S, Prado KB, Soccol CR. Cordyceps sinensis biomass produced by submerged fermentation in high-fat diet feed rats normalizes the blood lipid and the low testosterone induced by diet. EXCLI J. 2012 Dec 3;11:767-775. PMID: 27847459; PMCID: PMC5099932.
7. Nutritional data. Food data: 340808. The Swiss Food Composition Database. https://naehrwertdaten.ch/de/search/#/food/340808
8. Raeeszadeh M, Nadia Khademi, Akbari A. The effects of broccoli and caraway extracts on serum oxidative markers, testicular structure and function, and sperm quality before and after sperm cryopreservation. Cryobiology. 2021 Apr;99:11-19. doi: 10.1016/j.cryobiol.2021.02.003. Epub 2021 Feb 9. PMID: 33577784.
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