Herbal supplements have become increasingly popular among people looking for natural ways to support testosterone levels, energy, physical performance, and sexual health.

Ingredients such as ashwagandha, fenugreek, Tongkat Ali, ginseng, maca, and Rhodiola are commonly found in supplements marketed for men's wellness. But how much evidence supports these ingredients?

Can herbs actually increase testosterone? Which herbs have been studied for energy and fatigue? Can herbal supplements support erectile function? And are these supplements safe to take every day?

Research has investigated many of these questions, but the evidence varies considerably between ingredients. Some herbs have been studied in randomized controlled trials, while others have primarily been investigated in animals, small pilot studies, or laboratory research.

Key Takeaways

• Several herbs have been studied for testosterone, energy, exercise performance, and sexual health, but the strength of evidence varies considerably.
• Ashwagandha and Tongkat Ali have some human clinical evidence involving testosterone-related outcomes.
• A recent 2026 systematic review found a small association between fenugreek supplementation and total testosterone, but the researchers rated the certainty of evidence as very low and did not support commercial testosterone-boosting claims. Original systematic review and meta-analysis
• Ginseng has been investigated for energy, physical performance, and erectile function, although clinical evidence remains mixed.
• Rhodiola has been studied for physical and mental fatigue, but systematic reviews have found inconsistent results and methodological limitations.
• Maca has been studied for sexual desire and sexual function, but research does not consistently show changes in testosterone.
• Some herbal ingredients may influence sexual function without necessarily changing testosterone levels.
• Herbal supplements marketed for erectile function are not equivalent to prescription treatments, and some products marketed as "herbal Viagra" may contain undisclosed pharmaceutical ingredients.
• The dose, extract, plant part, standardization, and quality of an herbal supplement can substantially affect the research evidence.
• People taking prescription medication or managing a medical condition should speak with a healthcare professional before using herbal supplements.

What Are Herbs Used for Testosterone, Energy, and Sexual Health?

Herbs are plants containing naturally occurring compounds that may influence different biological pathways.

For men's wellness, herbal supplements are commonly marketed around several areas:

• Testosterone and hormonal health
• Energy and fatigue
• Exercise performance
• Stress and mental well-being
• Sexual desire
• Erectile function
• Reproductive health

However, these categories should not be treated as interchangeable.

For example, an ingredient may have evidence involving sexual function without demonstrating a meaningful change in testosterone. Another ingredient may have research involving fatigue without evidence for sexual health.

The same herb can also produce different results depending on the extract, dose, duration, and population studied.

Can Herbs Increase Testosterone?

Some herbal ingredients have been investigated for testosterone-related outcomes.

A systematic review examining randomized controlled trials of herbal ingredients and testosterone in men identified 13 different herbs across 32 studies published between 2001 and 2019. The review found positive testosterone-related findings for some preparations of fenugreek and ashwagandha, with some evidence also involving Asian red ginseng and forskohlii. However, only 9 of the 32 studies demonstrated statistically significant increases in testosterone, and only 6 studies were judged to have a low risk of bias. The researchers also noted that much of the evidence came from younger, nonclinical populations. Original systematic review

More recent research provides additional context.

A 2026 systematic review and meta-analysis of 13 randomized placebo-controlled studies examined fenugreek-derived preparations and testosterone-related outcomes in adult men. The analysis found a small favorable association with total testosterone, but the evidence for free testosterone was imprecise and heterogeneous. The researchers rated the overall certainty of evidence as very low and concluded that the evidence does not support clinical or commercial testosterone-boosting claims. Original systematic review and meta-analysis

Bottom line: Some herbs have demonstrated changes in testosterone in clinical studies, but the evidence is inconsistent. Herbal supplements should not automatically be described as reliable testosterone-boosting solutions.

1. Ashwagandha and Testosterone

Ashwagandha (Withania somnifera) is one of the most extensively studied herbs in this area.

Ashwagandha has traditionally been used in Ayurvedic medicine and is now commonly found in supplements designed around stress management, energy, exercise, and men's wellness.

A randomized, double-blind, placebo-controlled study involving 50 adult men with lower sexual desire examined 300 mg of ashwagandha root extract twice daily for eight weeks. The researchers reported improvements in sexual-well-being scores and serum testosterone compared with placebo. Original clinical trial

However, individual clinical trials should be considered alongside the broader evidence.

A systematic review of herbs and testosterone found some positive evidence for ashwagandha, but the overall evidence base included relatively few high-quality studies. Original systematic review

Research has also investigated ashwagandha for physical and cognitive outcomes. A 2026 systematic review and meta-analysis of 20 randomized controlled trials involving 1,249 participants examined outcomes including memory, attention, physical function, testosterone, body composition, and muscle strength. Original systematic review and meta-analysis

Bottom line: Ashwagandha has human research supporting potential effects on some measures of testosterone and sexual well-being, but more high-quality research is needed to establish how consistently the effects occur.

2. Fenugreek and Testosterone

Fenugreek (Trigonella foenum-graecum) is another herb frequently included in men's wellness supplements.

Fenugreek seeds contain compounds such as saponins, flavonoids, and other plant constituents. Research has examined fenugreek for testosterone, body composition, exercise performance, and sexual health.

A 2026 systematic review and meta-analysis examined 13 randomized placebo-controlled studies involving fenugreek-derived preparations in adult men. Six studies contributed data to the total-testosterone meta-analysis, which showed a small favorable association with fenugreek. However, the analysis of free testosterone did not demonstrate a significant effect. Importantly, the researchers rated the certainty of evidence as very low, with most studies having some concerns about risk of bias. Original systematic review and meta-analysis

Bottom line: Fenugreek has some human evidence involving testosterone, but current evidence remains too uncertain to establish a reliable effect.

3. Tongkat Ali and Testosterone

Tongkat Ali (Eurycoma longifolia) is a plant native to Southeast Asia that has been traditionally used in herbal medicine.

Modern research has investigated Tongkat Ali for testosterone, stress, sexual health, and physical performance.

A randomized, double-blind, placebo-controlled study involving 105 men aged 50–70 with testosterone levels below 300 ng/dL examined a standardized Eurycoma longifolia extract for 12 weeks.

The researchers reported significant increases in total testosterone in the groups receiving 100 mg and 200 mg of the standardized extract compared with placebo. However, between-group differences in free testosterone were not significant. Original clinical trial

A systematic review and meta-analysis of randomized clinical trials also reported an increase in total testosterone among men receiving Eurycoma longifolia. Original systematic review and meta-analysis

However, the findings do not mean that every Tongkat Ali supplement will produce the same result. Studies have used specific extracts and doses, and supplement formulations can vary considerably.

Bottom line: Tongkat Ali has clinical research supporting potential effects on total testosterone, particularly in some men with lower testosterone levels, but extract quality and dosage matter.

4. Ginseng for Energy and Physical Performance

Ginseng, particularly Panax ginseng, is widely used in traditional medicine and is commonly marketed for energy, vitality, and physical performance.

Ginseng contains active compounds known as ginsenosides.

Research has investigated ginseng for:

• Physical performance
• Fatigue
• Mental alertness
• Circulatory function
• Sexual health

A systematic review of randomized controlled trials identified studies examining Panax ginseng across physical performance, psychomotor performance, circulation, mood, and erectile dysfunction. However, the review concluded that there was no conclusive evidence supporting ginseng as a treatment for any particular disease. Original systematic review

Bottom line: Ginseng has been widely studied for energy and physical performance, but the evidence does not establish a universal effect across all uses.

5. Rhodiola for Energy and Fatigue

Rhodiola (Rhodiola rosea) is commonly described as an adaptogenic herb and is frequently used in supplements marketed for energy, stress management, and physical performance.

Researchers have investigated Rhodiola for both physical and mental fatigue.

A systematic review examined 11 controlled clinical trials involving Rhodiola and fatigue.

Two of six trials involving physical fatigue in healthy participants reported positive findings, while three of five trials examining mental fatigue reported benefits.

However, the review found that all included studies had either a high risk of bias or reporting limitations that made the true effectiveness difficult to determine. Original systematic review

A separate systematic review assessing the quality of Rhodiola randomized controlled trials also found generally poor reporting quality and unclear risk of bias across many studies. Original systematic review

Bottom line: Rhodiola has been studied for fatigue and physical performance, but the evidence remains inconsistent and better-designed trials are needed.

6. Maca and Sexual Health

Maca (Lepidium meyenii) is an Andean plant traditionally consumed as a food and now widely used in dietary supplements.

Research has investigated maca for sexual desire, sexual function, reproductive health, and energy.

A 12-week randomized, double-blind, placebo-controlled trial involving healthy men aged 21–56 found that 1,500 mg and 3,000 mg of gelatinized maca were associated with improvements in self-reported sexual desire after approximately eight weeks.

However, testosterone and estradiol levels did not differ significantly between the maca and placebo groups. Original clinical trial

This distinction is important.

An ingredient can be studied for sexual wellness without demonstrating a corresponding change in testosterone.

A separate randomized clinical trial involving 50 men with mild erectile dysfunction found that 2,400 mg of maca extract for 12 weeks produced a greater improvement in IIEF-5 scores than placebo, although both groups improved. Original clinical trial

Bottom line: Maca has human research involving sexual desire and sexual function, but available evidence does not establish maca as a consistent testosterone-support ingredient.

7. Herbs and Erectile Function

Erectile function is influenced by multiple systems, including the vascular system, nervous system, hormones, muscles, and psychological factors.

Because of this complexity, a single herbal ingredient is unlikely to address every cause of erectile dysfunction.

Research has investigated several herbs and plant compounds for erectile function, including:

• Panax ginseng
• Tongkat Ali
• Maca
• Pine bark extract
• Yohimbine
• Horny goat weed

Ginseng and Erectile Function

A Cochrane systematic review evaluated randomized trials of ginseng for erectile dysfunction.

The review found that ginseng may have a small or trivial effect on erectile-function scores compared with placebo. Some evidence suggested an improvement in self-reported ability to have intercourse, but the certainty of evidence was low. Original Cochrane systematic review

Tongkat Ali and Erectile Function

A systematic review and meta-analysis examined randomized controlled trials of Tongkat Ali for erectile function.

Only two studies involving 139 participants were included. The pooled analysis did not find a significant overall difference in IIEF-5 scores, although a subgroup with lower baseline scores showed improvement.

The researchers concluded that more clinical trials were needed. Original systematic review and meta-analysis

Maca and Erectile Function

As noted above, a randomized clinical trial involving 50 men with mild erectile dysfunction reported a greater improvement in IIEF-5 scores with maca than placebo after 12 weeks. Original clinical trial

Bottom line: Several herbs have been investigated for erectile function, but evidence varies substantially between ingredients and studies.

Can Herbs Improve Energy?

Energy and fatigue are separate from testosterone and sexual health, even though the topics are sometimes combined in supplement marketing.

The most commonly researched herbs in this area include:

• Ginseng
• Rhodiola
• Ashwagandha
• Maca
• Sage
• Bacopa
• Rosemary

Ginseng has been studied for physical performance, fatigue, and mental alertness, while Rhodiola has been studied specifically for physical and mental fatigue. Ashwagandha has also been investigated for physical and cognitive outcomes.

However, energy levels are influenced by several factors, including sleep, nutrition, physical activity, stress, underlying health conditions, and medication use.

A persistent lack of energy should therefore not automatically be attributed to low testosterone or addressed through supplements alone.

Bottom line: Some herbs show potential for fatigue and energy-related outcomes, but sleep, nutrition, exercise, and underlying health conditions remain important factors.

Can Herbs Increase Testosterone Without Improving Symptoms?

An increase in a laboratory measurement does not necessarily translate into a noticeable improvement in symptoms.

Testosterone is only one factor involved in:

• Sexual function
• Muscle development
• Energy
• Mood
• Fertility
• Bone health

For example, maca has demonstrated changes in sexual desire in some research without significant changes in testosterone. Original clinical trial

Similarly, research on herbal testosterone supplements has found that evidence for individual ingredients does not necessarily translate into evidence for complete supplement products.

A systematic review examining ingredients commonly found in testosterone and erectile-function supplements found that many ingredients had limited, contradictory, or insufficient evidence. The review also noted that no whole supplement products had published randomized controlled trial evidence. Original systematic review

Bottom line: Testosterone measurements and real-world symptoms are related but not interchangeable. Research should be evaluated according to the specific outcome measured.

Are Herbal Supplements for Erectile Function Safe?

Safety depends on the ingredient, dose, formulation, quality, and individual health circumstances.

One important concern is that products marketed as "herbal Viagra" may contain undisclosed pharmaceutical ingredients or contaminants.

Healthline notes that such products are not FDA-approved for erectile dysfunction and may contain unlisted ingredients.

People should be particularly cautious with products that:

• Promise immediate effects
• Claim to work like prescription erectile-function medication
• Do not disclose complete ingredient quantities
• Use proprietary blends without individual amounts
• Make unusually strong medical claims
• Lack clear manufacturing or quality information

Bottom line: A product being labeled "herbal" or "natural" does not automatically mean that the product is safe or effective.

What Should You Look for in an Herbal Supplement?

When comparing herbal supplements, the ingredient name alone is not enough.

Consider:

1. Standardized Extract

Check whether the product specifies the type and concentration of the botanical extract.

2. Plant Part

Different parts of the same plant can contain different compounds.

3. Extract Dose

Research findings apply to the specific extract and dose studied. A supplement containing the same herb may not provide an equivalent preparation.

4. Ingredient Transparency

Look for clearly stated quantities rather than proprietary blends that conceal individual doses.

5. Quality Testing

Look for information about manufacturing standards and appropriate quality testing.

6. Research Evidence

Consider whether the ingredient has been studied in humans and whether the research used a formulation comparable to the supplement being considered.

Can You Take Multiple Herbs Together?

Many supplements combine several herbs into a single formulation.

Combining ingredients can be convenient, but multiple ingredients also make it more difficult to determine which ingredient is responsible for a particular effect or side effect.

Potential interactions can also become more complicated when several herbs are combined with prescription medication.

People taking medication or managing a medical condition should therefore consult a healthcare professional before combining multiple herbal supplements.

Frequently Asked Questions About Herbs for Testosterone, Energy, and Sexual Health

Which herbs may support testosterone?

Ashwagandha, fenugreek, and Tongkat Ali have human research involving testosterone-related outcomes. However, the evidence varies by ingredient, extract, dose, and population. A 2026 meta-analysis found a small association between fenugreek and total testosterone but rated the certainty of evidence as very low. Original meta-analysis

What is the best herb for testosterone?

There is no universally established "best" herb for testosterone. Ashwagandha, fenugreek, and Tongkat Ali have each been studied in human trials, but the evidence differs considerably between preparations and populations.

Does ashwagandha increase testosterone?

Some randomized controlled trials have reported increases in testosterone following ashwagandha supplementation. An 8-week randomized trial involving 50 men reported higher serum testosterone and improved sexual-wellbeing scores compared with placebo. Original clinical trial

Does fenugreek increase testosterone?

Some studies have reported increases in testosterone following fenugreek supplementation. However, a 2026 systematic review and meta-analysis found only a small association with total testosterone, no clear benefit for free testosterone, and very low certainty of evidence. Original meta-analysis

Does Tongkat Ali increase testosterone?

Some randomized controlled trials and a meta-analysis have reported increases in total testosterone following Tongkat Ali supplementation. Results vary by population and extract. Original meta-analysis

Which herbs may help with energy?

Ginseng, Rhodiola, and ashwagandha are among the herbs studied for energy, fatigue, physical performance, or cognitive outcomes. However, evidence remains mixed and varies by herb. Original Rhodiola systematic review

Can herbs help with erectile function?

Some herbs, including ginseng, Tongkat Ali, and maca, have been investigated for erectile function. Evidence varies considerably, and the available clinical research does not establish herbal supplements as replacements for established medical treatments. Original ginseng systematic review Original Tongkat Ali meta-analysis

Does maca increase testosterone?

Current evidence does not show a consistent increase in testosterone following maca supplementation. One randomized trial found improved sexual desire without significant changes in testosterone or estradiol. Original clinical trial

Are herbal testosterone supplements safe?

Safety depends on the specific ingredients, doses, formulation, product quality, and individual health circumstances. Some herbal products may also interact with prescription medication.

How long do herbs take to work?

There is no universal timeline. Clinical studies have evaluated herbal supplements over periods ranging from days to several months, depending on the ingredient and outcome being studied.

Should you take herbs for low testosterone without testing testosterone levels?

Persistent symptoms such as low energy, changes in sexual function, or reduced physical performance can have many possible causes. Testosterone deficiency is a medical condition that requires appropriate evaluation rather than assuming that an herbal supplement is the cause or solution.

The Bottom Line

Herbs such as ashwagandha, fenugreek, Tongkat Ali, ginseng, Rhodiola, and maca have all been investigated for different aspects of men's health.

However, the evidence is not uniform.

Ashwagandha has clinical research involving testosterone and sexual well-being, while Tongkat Ali has been studied in men with lower testosterone levels and has shown increases in total testosterone in some randomized trials. Original ashwagandha trial Original Tongkat Ali trial

Fenugreek also has recent research involving testosterone, but a 2026 meta-analysis concluded that the certainty of evidence remains very low. Original meta-analysis

For energy and fatigue, ginseng and Rhodiola have been studied in human trials, although systematic reviews have found mixed results and limitations in study quality. Original ginseng systematic review Original Rhodiola systematic review

For sexual health, maca, ginseng, and Tongkat Ali have all been investigated, but the strength of evidence varies considerably between ingredients and outcomes. Original maca trial Original ginseng systematic review Original Tongkat Ali meta-analysis

The most important distinction is between an ingredient being studied for a particular outcome and a supplement being proven to deliver that outcome. Research on individual herbs cannot automatically be applied to every product containing the same herb.

When choosing an herbal supplement, consider the specific ingredient, extract, dose, standardization, quality testing, and human research supporting the intended use.

People experiencing persistent changes in energy, sexual function, or other health concerns should speak with a qualified healthcare professional rather than relying on supplements alone.

This article is for informational purposes only and does not provide medical advice. Dietary supplements are not intended to replace a balanced diet, prescribed medication, or professional medical care. People with a medical condition, people taking prescription medication, people who are pregnant or breastfeeding, or people considering herbal supplements for a specific health concern should consult a qualified healthcare professional before use.