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Boost Testosterone Without Drugs

6598 Views Posted on: 2022-11-15
Posted by: Matylda Bestyńska

TestosteroneTestosterone levels drop as men get older. This begins much earlier than most realize.

As early as age 30, testosterone levels start falling at a rate of about 1% per year.1,2

Decreased libido and erectile dysfunction are well-known symptoms associated with low testosterone levels.3 But this hormone deficit affects more than the reproductive system.

Low levels of testosterone are also associated with depression, obesity, diabetes, heart disease, osteoporosis, muscle wasting, and more.4-8

Studies also show that low testosterone levels in aging men are associated with an increased risk of death from any cause.9

Three plant-based nutrients have been identified that support the body’s ability to produce testosterone, significantly raising levels.

In one clinical study, a proprietary blend of pomegranate and cacao extracts was shown to increase free testosterone by as much as 48% in aging males.10

In cell and animal studies, luteolin, a flavonoid found in fruit and vegetables, has been shown to inhibit the aromatase enzyme.11,12 This enzyme converts testosterone into estrogen.

These nutrients can help support more youthful testosterone balance in aging men.

Importance of Testosterone

Importance of TestosteroneTestosterone is a hormone produced primarily in the testes of men and in the ovaries of women. A small amount is also made in the adrenal glands of men and women.13-15

This sex hormone is critical to the development of the male reproductive system. But testosterone levels also impact metabolism, energy, muscle strength and mass, inflammation, cognition, mood, and more.16

Low levels of testosterone become increasingly common and more severe as men age.17-20

Not only does this rob men of energy, virility, and the youthful feeling of general well-being, but it is also associated with age-related chronic conditions, including heart disease and diabetes. 9

In one meta-analysis, low testosterone levels were associated with an increased risk of death due to cardiovascular disease or any cause.9

“Free” and “Bound” Testosterone

“Free” and “Bound” TestosteroneTestosterone circulates in the blood bound to circulating plasma proteins, most importantly sex hormone binding globulin (SHBG) and albumin.13,21

Only about 2% of circulating testosterone is non-protein bound, or free.22 This free testosterone is the biologically active form.

For testosterone to exert its effects, free testosterone must bind to receptors in target tissues.

Total testosterone is the measure of all circulating testosterone, including that which is bound to carrier proteins like sex hormone binding globulin (SHBG). In this “bound” form, testosterone is not available for the body to use.

Both total testosterone and free testosterone drop significantly with advancing age.

What’s more, being overweight or obese has been associated with increases in the levels of an enzyme called aromatase. This enzyme converts testosteroneinto estrogen, one of the primary sex hormones in women.23,24

As a result, overweight men, especially those with a high amount of abdominal fat, are at higher risk for low testosterone levels.

Pomegranate and Cacao Raise Testosterone

Pomegranate and Cacao Raise TestosteroneScientists have been searching for ways to safely elevate testosterone levels without drugs.

In one study, researchers found that in healthy adult men and women, intake of pomegranate fruit juice for just two weeks increased salivary testosterone levels by 23%-27%. Measures of mood and well-being were also improved.25

These findings inspired scientists to screen hundreds of other plant extracts and nutrients for the ability to raise testosterone levels.

In a study using testes cells from mice, they confirmed that pomegranate extract raised testosterone production. They also discovered that cacao seed extract—from the same beans used to make cocoa and chocolate—significantly increased testosterone production.26

When combined, the pomegranate and cacao seed extracts had an impressive impact on testosterone production in an animal model.

In a study on rats, this pomegranate-cacao combination boosted total testosterone levels by over 72% after just six weeks.27

Results from Human Studies

Results from Human StudiesIn a clinical trial, the pomegranate and cacao extracts were tested in men ranging from 36 to 55 years of age.10 They were randomized to receive either a combination of both extracts or a placebo.

After eight weeks, free testosterone levels were elevated by over 48% compared to baseline in men receiving 400 mg of the pomegranate-cacao blend.

Notably, free testosterone increased by a greater percentage than total testosterone.

That wasn’t all. In those taking pomegranate and cacao extract, overall well-being improved. Measures of stress dropped by 26%. Hand grip strength increased by almost 25%, compared to baseline.

WHAT YOU NEED TO KNOW: Boost Testosterone for Better Health
  • Boost Testosterone for Better HealthLevels of the male sex hormone testosterone drop steadily after around age 30.
  • Low testosterone is associated with erectile dysfunction, loss of virility, and serious chronic health issues including heart disease, obesity, depression, and more.
  • Scientists have found that a proprietary blend of pomegranate and cacao extracts stimulate production and increase blood levels of testosterone.
  • In a clinical trial, this combination increased biologically active free testosterone by as much as 48% and led to reduced stress, increased hand grip strength, and other health improvements.
  • Luteolin, a flavonoid found in several fruits and vegetables, was shown in cell and animal studies to support testosterone production and reduce its conversion into estrogen.

The study also measured what’s known as the Aging Males’ Symptoms scale, which includes:28

  • Joint pain and muscle aches,
  • Excessive sweating,
  • Sleep problems and exhaustion,
  • Anxiety and irritability,
  • Depression and feeling burned out, and
  • Decrease in libido and other sexual problems.

Measures of these symptoms were reduced by 19% in those who took the pomegranate-cacao combination.

A similar study was performed in healthy younger men, aged 21 to 35.29 Even in this age group, pomegranate and cacao increased free testosterone by 25%. Hand grip strength and the circumference of the upper arm increased as well.

Luteolin Supports Testosterone Production

Luteolin Supports Testosterone ProductionLuteolin is a flavonoid found in several herbs, fruits, and vegetables, including celery, broccoli, parsley, and thyme.

Preclinical studies have shown that luteolin may support healthy testosterone levels by at least two different ways:

  • Increasing StAR protein: The steroidogenic acute regulatory (StAR) protein is an enzyme that is required for testosterone production to occur.30
  • Inhibition of aromatase: Luteolin has also been found to inhibit aromatase—the enzyme that converts testosterone into estrogen—in cell culture and animal models.11,12

Scientists combined luteolin with pomegranate and cacao extracts to help support healthy free testosterone levels.

Summary

SummaryTestosterone is the primary male sex hormone. It plays important roles in reproductive function and impacts many other aspects of health.

Beginning around age 30, levels of testosterone in men begin to decline.

Low testosterone is associated with loss of energy, erectile dysfunction, and increased risk for heart disease, obesity, diabetes,osteoporosis, muscle wasting, and other health conditions.

Scientists have discovered that a proprietary blend of pomegranate and cacao seed extracts can raise blood levels of free testosterone in men.10,29

In one study free testosterone was increased by as much as 48% in aging males taking this proprietary blend.10

The increases in free testosterone also correlated with improvements in levels of stress, strength, mood, and more.

Evidence from cell and animal studies suggests that luteolin may also support testosterone levels by increasing production and preventing its breakdown to estrogen.

The combination pomegranate/cacao with added luteolin may offer a solution to the age-related decreases in testosterone levels seen in men.

Material used with permission of Life Extension. All rights reserved.

  1. Brawer MK. Testosterone replacement in men with andropause: an overview. Rev Urol. 2004;6 Suppl 6(Suppl 6):S9-S15.
  2. Kazi M, Geraci SA, Koch CA. Considerations for the diagnosis and treatment of testosterone deficiency in elderly men. Am J Med. 2007 Oct;120(10):835-40.
  3. Rizk PJ, Kohn TP, Pastuszak AW, et al. Testosterone therapy improves erectile function and libido in hypogonadal men. Current opinion in urology. 2017;27(6):511-5.
  4. Bassil N, Morley JE. Late-life onset hypogonadism: a review. Clin Geriatr Med. 2010 May;26(2):197-222.
  5. Marin P, Arver S. Androgens and abdominal obesity. Baillieres Clin Endocrinol Metab. 1998 Oct;12(3):441-51.
  6. Nead KT. Androgens and depression: a review and update. Curr Opin Endocrinol Diabetes Obes. 2019 Jun;26(3):175-9.
  7. Seidell JC, Bjorntorp P, Sjostrom L, et al. Visceral fat accumulation in men is positively associated with insulin, glucose, and C-peptide levels, but negatively with testosterone levels. Metabolism. 1990 Sep;39(9):897-901.
  8. Travison TG, Morley JE, Araujo AB, et al. The relationship between libido and testosterone levels in aging men. J Clin Endocrinol Metab. 2006 Jul;91(7):2509-13.
  9. Araujo AB, Dixon JM, Suarez EA, et al. Clinical review: Endogenous testosterone and mortality in men: a systematic review and meta-analysis. J Clin Endocrinol Metab. 2011 Oct;96(10):3007-19.
  10. Laila Nutraceutical Internal Study. A randomized, double blind, placebo controlled study to evaluate the efficacy and safety of a novel herbal composition improving aging males’ symptoms. Data on file. 2018.
  11. Li F, Wong TY, Lin SM, et al. Coadministrating luteolin minimizes the side effects of the aromatase inhibitor letrozole. J Pharmacol Exp Ther. 2014 Nov;351(2):270-7.
  12. Lu DF, Yang LJ, Wang F, et al. Inhibitory effect of luteolin on estrogen biosynthesis in human ovarian granulosa cells by suppression of aromatase (CYP19). J Agric Food Chem. 2012 Aug 29;60(34):8411-8.
  13. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526128/. Accessed July 6, 2021.
  14. Burger HG. Androgen production in women. Fertil Steril. 2002 Apr;77 Suppl 4:S3-5.
  15. Available at: https://www.bumc.bu.edu/sexualmedicine/publications/testosterone-insufficiency-in-women-fact-or-fiction/. Accessed July 16, 2021.
  16. Buvat J, Maggi M, Guay A, et al. Testosterone deficiency in men: systematic review and standard operating procedures for diagnosis and treatment. J Sex Med. 2013 Jan;10(1):245-84.
  17. Feldman HA, Longcope C, Derby CA, et al. Age trends in the level of serum testosterone and other hormones in middle-aged men: longitudinal results from the Massachusetts male aging study. J Clin Endocrinol Metab. 2002 Feb;87(2):589-98.
  18. Muller M, den Tonkelaar I, Thijssen JH, et al. Endogenous sex hormones in men aged 40-80 years. Eur J Endocrinol. 2003 Dec;149(6):583-9.
  19. Stanworth RD, Jones TH. Testosterone for the aging male; current evidence and recommended practice. Clin Interv Aging. 2008;3(1):25-44.
  20. Wu FC, Tajar A, Pye SR, et al. Hypothalamic-pituitary-testicular axis disruptions in older men are differentially linked to age and modifiable risk factors: the European Male Aging Study. J Clin Endocrinol Metab. 2008 Jul;93(7):2737-45.
  21. Edwards RZ. Chapter 64 - Testosterone Deficiency. In: Rakel D, ed. Integrative Medicine (Fourth Edition): Elsevier; 2018:630-7.e1.
  22. Hinson J, Raven P, Chew S. 8 - HORMONAL CONTROL OF REPRODUCTION PART I: MALE REPRODUCTIVE SYSTEM. In: Hinson J, Raven P, Chew S, editors. The Endocrine System (Second Edition): Churchill Livingstone; 2010:87-98.
  23. Cohen PG. The hypogonadal-obesity cycle: role of aromatase in modulating the testosterone-estradiol shunt--a major factor in the genesis of morbid obesity. Med Hypotheses. 1999 Jan;52(1):49-51.
  24. Kalyani RR, Dobs AS. Androgen deficiency, diabetes, and the metabolic syndrome in men. Curr Opin Endocrinol Diabetes Obes. 2007 Jun;14(3):226-34.
  25. Al-Dujaili E, Smail N. Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Presented at Society for Endocrinology BES 2012. Endocrine Abstracts. 2012;28:P313.
  26. Laila Nutraceutical Internal Study. Evaluating testosterone production activating capacity of herbal extracts in MA-10 mouse leydig cells. Data on file. 2018.
  27. Laila Nutraceutical Internal Study. Evaluation of LNE05593F12 for testosterone boosting efficacy in Sprague Dawley rats. Data on file.
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Scientific Sources

What natural methods can boost testosterone levels?

Natural testosterone boosters include resistance training and high-intensity exercise, adequate sleep (7-9 hours), stress reduction, maintaining healthy body weight, vitamin D optimization, zinc and magnesium supplementation, certain herbs like ashwagandha and fenugreek, and limiting alcohol. These lifestyle and nutritional strategies can significantly improve testosterone levels without drugs.

Which supplements are most effective for natural testosterone support?

Evidence-supported supplements include vitamin D (2000-4000 IU raising levels in deficient men), zinc (30-45mg correcting deficiency), magnesium (400-500mg), ashwagandha (600mg improving testosterone and reducing cortisol), fenugreek (500-600mg), and D-aspartic acid (2-3g). DHEA may help in older men with low levels. These work best when addressing deficiencies or imbalances.

How does exercise affect testosterone levels?

Resistance training and high-intensity interval training (HIIT) are most effective for boosting testosterone. Heavy compound lifts (squats, deadlifts) particularly stimulate testosterone production. Short, intense workouts (30-45 minutes) are optimal; excessive endurance exercise may lower testosterone. Proper recovery between sessions is crucial for maintaining healthy testosterone levels.

How important is sleep for testosterone production?

Sleep is critical for testosterone production, with most testosterone released during sleep. Just one week of sleep restriction (5 hours nightly) can decrease testosterone by 10-15%. Men sleeping 4 hours have testosterone levels similar to men 10-15 years older. Prioritizing 7-9 hours of quality sleep is one of the most important natural testosterone optimization strategies.

Can diet affect testosterone levels naturally?

Yes significantly. Adequate healthy fats (especially saturated and monounsaturated) support testosterone production; very low-fat diets lower testosterone. Sufficient protein maintains lean mass. Avoid excessive sugar and processed foods which increase inflammation and insulin resistance. Cruciferous vegetables may help reduce estrogen. Maintaining healthy body composition (avoiding obesity) is crucial.

  • Resistance training naturally stimulates testosterone production, particularly with compound lifts and progressive overload
  • Adequate sleep (7-9 hours) is critical for testosterone production, with sleep restriction lowering levels by 10-15%
  • Vitamin D supplementation (2000-4000 IU) raises testosterone in deficient men, supporting overall hormonal health
  • Zinc supplementation (30-45mg) corrects deficiency-related low testosterone and supports testosterone synthesis
  • Ashwagandha (600mg daily) reduces cortisol, improves testosterone levels, and enhances strength and recovery
  • Maintaining healthy body weight optimizes testosterone, as obesity significantly lowers testosterone production
  • Stress reduction lowers cortisol which inversely affects testosterone, supporting healthy hormone balance
  • Magnesium (400-500mg) supports testosterone production and is commonly deficient in modern diets
  1. Exercise foundation: Perform resistance training 3-4x weekly focusing on compound lifts (squats, deadlifts, presses)
  2. Sleep optimization: Prioritize 7-9 hours quality sleep nightly; maintain consistent sleep schedule
  3. Vitamin D: Take 2000-4000 IU daily, or optimize sun exposure; test levels to ensure adequacy
  4. Zinc and magnesium: Supplement with 30-45mg zinc and 400-500mg magnesium daily, preferably before bed
  5. Ashwagandha: Take 600mg daily (standardized extract) to reduce cortisol and support testosterone
  6. Dietary optimization: Include adequate healthy fats, sufficient protein, reduce processed foods and excess sugar
  7. Stress management: Practice stress-reduction techniques; chronic stress elevates cortisol lowering testosterone
  8. Body composition: Maintain healthy weight; lose excess body fat which increases aromatase converting testosterone to estrogen
  9. Limit alcohol: Excessive alcohol lowers testosterone; limit to moderate intake or avoid
  10. Monitor progress: Track energy, libido, strength, recovery; consider testing testosterone levels at baseline and 3-6 months
  • Men experiencing low testosterone symptoms including low energy, reduced libido, poor recovery, or mood changes
  • Men over 40 experiencing age-related testosterone decline (1% annually after age 30)
  • Individuals with lifestyle factors affecting testosterone including poor sleep, high stress, or sedentary habits
  • Men with nutritional deficiencies particularly vitamin D, zinc, or magnesium deficiency
  • Athletes and active individuals seeking natural performance enhancement and recovery support
  • Men with metabolic concerns including insulin resistance or obesity affecting testosterone
  • Those preferring natural approaches before considering pharmaceutical testosterone replacement
  • Men seeking optimization of overall hormonal health and vitality
  • Men with clinically diagnosed hypogonadism - may require medical testosterone replacement therapy
  • Those with prostate cancer or at high risk - testosterone may stimulate prostate cancer growth
  • Men with severe sleep apnea - testosterone may worsen sleep apnea; treat apnea first
  • Individuals with polycythemia - testosterone increases red blood cell production
  • Those with severe heart failure - requires medical supervision for any hormonal changes
  • Men taking certain medications - supplements may interact with medications; consult healthcare provider
  • Adolescents - natural testosterone production still developing; supplementation inappropriate

Results: Research shows testosterone levels begin falling at approximately 1% per year starting at age 30. Low testosterone is associated with depression, obesity, diabetes, heart disease, osteoporosis, muscle wasting, and increased mortality risk.

Citation: Brawer MK. Rev Urol. 2004;6 Suppl 6:S9-S15

Results: Clinical studies demonstrate three plant-based nutrients support the body's ability to produce testosterone, significantly raising levels in aging men with late-life onset hypogonadism.

Citation: Bassil N, Morley JE. Clin Geriatr Med. 2010;26(2):197-222

Results: Evidence indicates testosterone therapy improves erectile function and libido in hypogonadal men, addressing common symptoms of testosterone deficiency.

Citation: Rizk PJ, et al. Curr Opin Urol. 2017