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23 best foods, vitamins, supplements to balance hormones

23 Best Foods, Vitamins, & Supplements To Balance Hormones That Actually Work

In the western world of health and medicine, proactively balancing or monitoring hormones is rare. It’s something more often seen with professional athletes and bodybuilders.

Many of us go years without ever considering there could be an imbalance in our estrogen, testosterone, progesterone, cortisol, or the like. Some may even get prescribed pharmaceutical medications to combat depression or anxiety before evaluating how their lifestyle may negatively impact their hormones.

That is not to suggest that anyone should start taking the supplements on this list or stop taking any medications prescribed to them by their doctor. However, some of the data supporting the supplements on this list are quite impressive.

Our hormones are mood regulators, and ignoring their impact on mental and physical health could mean the difference between thriving and surviving. Medical intervention isn’t always necessary, and sometimes supplemental, herbal, or lifestyle interventions can produce profound positive changes in hormonal balance.

Hormone health is often overlooked

Being well and being healthy is so much more than routinely checking your blood pressure every time you come to the doctor. This hormonal element of our health is so vital, and failing to monitor it and keep it in check has led millions to believe they were destined to be overweight, depressed, anxious, undersexed, and tired.

Hypogonadism often goes underreported, and some studies suggest as much as 40% of men over the age of 45 are hypogonadal [1].

Fortunately, there are various lifestyle changes, foods, vitamins, minerals, herbs, and pharmaceutical interventions that can help us to manage and even rarely achieve near-supraphysiological levels of hormonal health.

But don’t just take anyone’s advice on this subject. The internet (and even some authorities on wellness) will tout factually inaccurate advice on which vitamins, minerals, herbs, and lifestyle changes can balance hormones.

(Don’t listen to the people telling you to stare into the sun to decalcify your pineal gland)

Some of the advice on this subject is outdated, lacks scientific ground, and can be flat-out pseudo-sciency.

So… we’re going to give you a list of the 23 best vitamins, supplements, and herbs to balance hormones that actually work. Backed by science.

Supplements, herbs, and HRT cannot replace a healthy lifestyle

It cannot be overstated: TRT, HRT, hormone-balancing supplements, or hormone-balancing vitamins are not a cure-all and cannot replace good sleep hygiene, quality diet, and healthy habits.

Even with the help of this list, if you continue to have poor sleep, hygiene, poor diet, and consume excessive amounts of drugs or alcohol – supplements and herbs will not help you.

With that being said, let’s get into it.

Symptoms of hormonal imbalance in men

When you start to experience anything on the list below, there’s a chance you may be experiencing hormonal imbalance to some degree. Especially so if you lead a healthy lifestyle and are still having these problems. Symptoms of hormonal imbalance in men include:

  • Low sex drive
  • Poor sleep quality and duration
  • Low energy
  • Lack of motivation
  • Inability to focus
  • Weight gain
  • Depression and anxiety
  • Acne

Which hormones should you be concerned with balancing?

The body produces dozens of hormones. In the context of using lifestyle habits, vitamins, and supplements to balance hormones, the most notable changes occur on the following:

  • Testosterone, estrogen, and progesterone (reproductive hormones)
  • Cortisol and adrenaline (stress hormones)
  • Thyroid hormones (TSH, T4, and T3)
  • Melatonin (sleep hormone)
  • Insulin (manages blood sugar levels)

This list is not necessarily exhaustive, either. Changing your habits and using supplements to help along the way may be impacting other hormones not included on this list.

However, research shows that the aforementioned hormones can be managed and balanced quite effectively with proper intervention. This can result in life-changing outcomes if done correctly.

The best adaptogens and herbal supplements that balance hormones

  1. Tongkat Ali – Eurycoma longifolia Jack (Longjack)
  2. Ashwagandha – Withania somnifera (Indian Ginseng)
  3. Fenugreek – Trigonella foenum-groecum
  4. Shilajit – Asphaltum Punjabianum
  5. Maca Root – Lepidium meyenii (Peruvian Ginseng)
  6. Rhodiola rosea L.
  7. Pine bark extract – Pinus pinsater
  8. Panax Ginseng

Herbs, plants, roots, adaptogens, and natural remedies have existed alongside man for millennia. Modern science is just beginning to scratch the surface of how exactly some of these medicines can help us to achieve better health without the harsh, consequential (and sometimes fatal) side effects of pharmaceutical drugs.

There is no shortage of herbs, supplements, and cure-alls being sold for this and that. But it’s so important to be aware of literature, dosage, efficacy, safety profile, potential side effects, and interaction with other medication or supplementation.

Herbal supplements can have life-changing effects and often include benefits such as:

  • Improved athletic performance
  • Improved sleep quality
  • Improved overall well-being
  • Improved sexual function and libido
  • Improved fertility
  • Improved mood
  • Decreased frequency of anxiety and depression
  • Improved erection quality
  • Hormonal balance
  • Blood sugar regulation
  • Improved focus
  • Improved energy levels
  • And much more

The following herbs and adaptogens have preliminary or extensive research backing their efficacy and ability to regulate and modulate hormones in males and females to some degree. Further research is recommended to determine your appropriate needs, dosage, and regimen.

Tongkat Ali – Eurycoma longifolia Jack (Longjack)

Tongkat Ali or “Longjack” has been popularized in recent years thanks largely in part to internet personalities such as Andrew Huberman, Derek from More Plates More Dates, and Joe Rogan.

In the Joe Rogan Experience episode #1683, Andrew Huberman discusses hormone augmentation and natural supplements that can boost testosterone.

One of the two supplements that he mentions is Tongkat Ali. Ever since then, this supplement has been discussed everywhere.

However, despite its recent popularity Tongkat Ali has been in use for hundreds of years in Malaysia and parts of Southeast Asia for libido, infertility, depression, fatigue, and more.

The benefits of this plant and its hormone-balancing abilities are well-documented and carry some weight. The herb has a long list of benefits including:

  • Increased testosterone
  • Improved male fertility
  • Stimulating sexual arousal and libido
  • Improves erectile dysfunction
  • Improving sperm volume, motility, and concentration
  • Stress relief
  • Improves body composition

Tongkat Ali’s main method of action for achieving these benefits may be increasing the release rate of free testosterone from sex-hormone-binding-globulin (SHBG) [2].

So rather than increasing present testosterone in the body, Tongkat Ali is helping bring low testosterone levels back to normal balanced levels. Still making it an extremely beneficial compound for those struggling with low test.

I recently ranked the 7 best Tongkat Ali supplements on the market if you need some guidance on which to go with.

Ashwagandha – Withania somnifera (Indian Ginseng)

Ashwagandha is an ancient herb and adaptogen sold to alleviate various conditions and touted to provide benefits such as:

  • Stress relief
  • Lower blood sugar
  • Increased muscle mass and strength
  • Improving libido
  • Improving fertility
  • Increasing testosterone
  • Improving focus
  • Improving memory
  • And more

Adaptogens help the body deal with stress and help to maintain normal physiology. These compounds can protect brain function, reduce fatigue, induce calmness, and may be stimulating to some.

But more importantly, its ability to balance hormones and increase testosterone in men is pronounced. This study showed an 18% increase in DHEA-S and a 14.7% increase in testosterone compared to a placebo [3].

Some studies suggest that Ashwagandha may dampen HPA axis activity, GABAergic, and serotonergic pathways, and thereby lower serum cortisol levels. This could indirectly assist in restoring normal hormone levels.

Nevertheless, Ashwagandha shows remarkable abilities to lower stress and anxiety, which makes it a formidable tool in improving overall well-being and hormonal balance.

Fenugreek – Trigonella foenum-groecum

Fenugreek extract is a popular supplement that has been used for decades for its performance-enhancing effects and hormone-balancing benefits. The plant contains various steroidal compounds that have proven anabolic and androgenic effects such as saponins and glycosides [4].

These compounds have been shown to directly impact weight, muscle growth, and glucose metabolism. Fenugreek has been shown to have significant effects on serum total testosterone [5] and shows no signs of significant adverse side effects making this supplement a staple in your anabolic supplement stack.

Shilajit – Asphaltum Punjabianum

Shilajit is a unique medicine, to say the least. It comes from the Himalayas, develops as a resin over hundreds of years, and is a byproduct of the slow decomposition of plant matter.

The resin has commonly been used as an aphrodisiac in ayurvedic medicine and has consistently been shown to have hormone-balancing and testosterone-boosting effects in human subjects [6].

Its benefits span beyond hormonal imbalance and can help to:

  • Improve libido
  • Reduce fatigue
  • Reduce signs of aging and inflammation
  • Improve infertility
  • Improve heart health

Maca Root – Lepidium meyenii (Peruvian Ginseng)

Maca root is another adaptogenic herb, root vegetable, and relative of radishes and turnips. Originally from Peru, and grows only in the central Andes.

Maca acts primarily on the HPA axis, similar to other adaptogens, and aids in helping the body to handle stress and stressful situations. Adaptogens like Maca help to maintain healthy cortisol levels which can subsequently have ripple effects on other hormones in the body.

The research on Maca is mostly limited to rats and mice at the moment, but the studies show significant potential for improved overall well-being. This study showed an improved sexual desire in subjects aged 21-56 but showed no difference in testosterone levels [7].

Another study done on post-menopausal women showed significant improvements in bone density markers, iron levels, FSH, T3, cortisol, ACTH, LH, and BMI [8]. Showing that Maca has a high affinity for hormone-balancing effects on the female organism especially post-menopause.

Rhodiola rosea L.

Rhodiola Rosea is another adaptogenic herb that has been used in traditional medicine for hundreds of years. It is marketed to help with concentration, focus, stress, hormones, depression, physical endurance, strength, and much more.

It grows in dry sandy soil, on sea cliffs, mountain rocks of the arctic, and some parts of North America.

However, another study of 60 individuals aged 20-55 suffering from chronic stress-related fatigue examined Rhodiola’s effect on cortisol levels with significant improvements in fatigue levels, improved mental performance, and decreased cortisol response [9].

Its ability to manage cortisol response may help in the context of other hormonal imbalances. However, this study examined the hormonal profile and biomarkers of oxidative stress in 26 healthy males. The study showed an improvement in psychomotor performance, but no changes in hormonal profile.

Pine bark extract – Pinus pinsater

Pine bark extract or Pinus pinaster bark extract has received a huge amount of attention in recent years thanks in part to its ability to fight off the harmful effects of free radicals and reactive oxygen and nitrogen species.

Additionally, it has gained popularity for its affinity in aiding the menopausal transition in women. This study examining 38 women over an eight-week period of menopausal symptoms showed significant improvements in fatigue, sleep quality, concentration, memory, dizziness, depression, and irritability [10].

Additionally, the group showed signs of significant improvement in symptoms of headache, pain, breast pain, tingling sensations, burning, and itching.

The potential method of action here is pine bark’s ability to fight inflammation, free radicals in blood plasma, and oxidative stress in the body.

Panax Ginseng

Ginseng has been around and mainly used in China for two millennia. Its influence and popularity have taken it to several dozen countries where it is widely used in complementary and alternative medicine and healing.

It is also an adaptogen. This study of 66 participants showed an increase in total and free testosterone, DHT, FSH, and LH levels [11]. Ginseng has also been shown to decrease prolactin levels which inhibit testosterone production in men [12].

The best vitamin, mineral, and nutrient supplements for hormonal imbalance

  1. B Vitamins
  2. Boron
  3. Vitamin D3Cholecalciferol
  4. Vitamin K
  5. Zinc
  6. Magnesium
  7. Sodium
  8. Potassium
  9. Omega 3 Fatty Acids

While some vitamins, and minerals can be sufficiently absorbed from a balanced diet, certain compounds are simply not present in our foods at the same level that they used to be thanks to mono-crop agriculture and soil degradation.

Repeated harvesting of singular crops has depleted our soils of the nutrients once present. One of the worst nutrient deficiencies in the modern world is magnesium. Some suggest that 20% or more of the population is deficient in this vital nutrient [13].

The global deficiency of vitamin D3 is estimated to be nearly 1 billion [14], with 35% of adults in the United States being deficient. Vitamin D3 deficiency has been linked to numerous conditions including weakened immune response, increased susceptibility to infection, and low testosterone levels [15] just to name a few. Making vitamin D supplementation one of the best things you can possibly do to maintain overall well-being.

B Vitamins

B vitamins play a large role in enzymatic processes that underlie nearly every part of physiological functioning. They are found in animal proteins, dairy products, leafy greens, and beans. Deficiencies in B vitamins are common and most prevalent in vegan diets [16] and should be taken seriously, as the consequences could develop into serious conditions.

Symptoms of B vitamin deficiency include:

  • Fatigue
  • Lethargy
  • Headaches
  • Heart palpitations
  • Breathlessness
  • Tingling in the hands or feet
  • Balance problems
  • Memory problems and forgetfulness

Vitamin B is responsible for energy production, anabolic metabolism, axonal transport, synthesis of neurotransmitters, and various metabolic pathways.

B vitamins are indirectly responsible for the production of various hormones through chemical chain reactions. Melatonin is derived from serotonin, and serotonin is produced through B12. Subsequently, B6 helps to convert serotonin into melatonin.

B vitamins are also necessary for the production of thyroid hormones. Keeping sufficient B vitamin levels through diet and or supplementation will indirectly help men and women to maintain hormonal balance.

Checking vitamin B levels can be done by getting a blood panel done by your doctor. If you’re on a vegan diet or diet that excludes animal products, this is especially important to monitor. A balanced diet full of meat, animal products, fruit, vegetables, and dairy should get you all the vitamin B you need.


Boron is a trace mineral and micronutrient essential for the maintenance and growth of bone structure, wound healing, and regulating our body’s use of important hormones [17] such as testosterone, estrogen, and vitamin D.

Boron also aids in the use of magnesium and its bioavailability in the body, another mineral essential for maintaining healthy hormone levels. Additionally, it helps to reduce levels of inflammatory biomarkers, raises antioxidant enzymes, and protects against pesticide-induced oxidative stress and heavy metal toxicity.

Daily and weekly boron supplementation have been shown to significantly increase free testosterone and significantly decrease estradiol [18]. This same study showed a decrease in all three inflammatory biomarkers after boron supplementation.

Vitamin D3 – Cholecalciferol

Vitamin D is an essential vitamin and hormone that can be obtained through food or synthesized through the skin’s exposure to sunlight. Vitamin D deficiency is approximated to be roughly 1 billion people on a global scale. About 50% of those aged 65 and up are estimated to be deficient.

Vitamin D is one of the cheapest and most effective supplements that you can start taking to radically improve your life and overall well-being. Due to environmental and sociodemographic factors, getting sufficient vitamin D isn’t always an easy task.

Alternatively, vitamin D can be acquired through dietary changes such as eating more fish and dairy. Those who have dark skin, are older, are overweight, live in regions far from the equator, work indoors, or work night shifts are especially at risk of vitamin D deficiency.

Symptoms of vitamin D deficiency include:

  • Fatigue
  • Poor sleep quality
  • Bone pain or achiness
  • Weakened immune response
  • Depression and or anxiety
  • Muscle weakness
  • Slow wound healing
  • Weight gain

In the context of hormones, vitamin D helps to regulate adrenaline, norepinephrine, dopamine, parathyroid hormone, progesterone, and estradiol (estrogen) [19].

A word of caution about vitamin D supplementation: excessive vitamin D supplementation has been anecdotally known to cause symptoms of insomnia, heart palpitations, and anxiety. A lot of health gurus and internet health personalities suggest taking a minimum of 10,000 IU per day. But please don’t take this advice without proper research.

Many factors such as skin color, climate, sun exposure, diet, and supplementation will influence your personal need for vitamin D supplementation. If you suffer from symptoms of vitamin D deficiency start with 1,000 IU per day and work your way up.

Vitamin D is tricky to balance as it is fat-soluble and has a long half-life of about 14 days. Meaning, the vitamin D you took two weeks ago is still in your fat stores and having an effect on you.

Consult with a doctor to get personal recommendations for vitamin D supplementation. Blood tests are a great way to see if you’re meeting the ideal levels for a healthy individual.

Vitamin K

Vitamin K2 helps to maintain skin and bone health, heart function, and brain function.

K2 and D3 can work synergistically to ensure that calcium is delivered properly to bone and prevent arterial calcification. So it is recommended to have 45mcg of vitamin K2 per 1000IU of vitamin D3.

This vitamin k2 has been shown to modulate estrogen metabolism [20] and has been shown to enhance testosterone production in rats [21]

Symptoms of vitamin K deficiency include:

  • Excessive bleeding
  • Frequent bruising
  • Weakened bone strength

You can get sufficient vitamin K from a healthy balanced diet full of leafy greens, beef liver, chicken, pork, fruit, and cheeses. But if you’re supplementing with vitamin D you may want to consider taking them together.


Zinc is an essential micronutrient that catalyzes over 100 enzymes, facilitates protein folding, helps regulate gene expression, and helps cell growth, hormone release, and immune response.

Symptoms of zinc deficiency include:

  • Weight loss
  • Irritability
  • Diarrhea
  • Loss of appetite
  • Decreased sense of smell and or taste
  • Slow wound healing
  • Open sores on the skin

Deficient levels of zinc have been shown to be correlated with impaired hormonal, lipid, and glucose metabolism as well as increased oxidative stress. Zinc plays a critical role in the endocrine system and its deficiency has been associated with impaired synthesis and or secretion of FSH and LH, abnormal ovarian development, disruption of the menstrual cycle, and much more [22].

Hypogonadism, growth impairment, and other endocrine diseases are associated with zinc deficiency. This micronutrient also facilitates the synthesis of human growth hormone [23].

This study showed that dietary zinc restriction was associated with a significant decrease in serum testosterone concentrations after 20 weeks of zinc restriction [24]. The same study showed that supplementing with zinc in marginally deficient elderly men resulted in an increase in serum testosterone, indicating that zinc may play an important role in regulating optimal hormone levels in men.

Zinc is extremely cheap to supplement with. Just be sure to choose a highly-absorbable form such as zinc gluconate or zinc orotate. Zinc can also be obtained through foods such as:

  • Meat
  • Shellfish
  • Beans
  • Nuts and seeds
  • Dairy products such as cheese and yogurt
  • Eggs
  • Dark chocolate


The relationship between electrolytes and hormones is a complicated one. However, electrolyte imbalance certainly plays a role in hormonal imbalance.

Electrolytes are minerals that are essential for various bodily functions, including the regulation of hormones. Electrolytes such as sodium, potassium, calcium, and magnesium help to maintain fluid balance, regulate blood pressure and support nerve and muscle function. Some forms of magnesium such as L-threonate have even more profound health benefits.

In men, electrolytes can help to maintain healthy testosterone levels. Testosterone is a hormone that is primarily produced in the testes and is responsible for regulating a number of bodily functions, including muscle mass, bone density, and sex drive. Electrolytes such as magnesium and zinc have been shown to be important for the production and regulation of testosterone.

In women, electrolytes can help to regulate hormone levels throughout the menstrual cycle. Hormones such as estrogen and progesterone are involved in the menstrual cycle and are regulated by various factors, including electrolyte balance. Electrolytes such as calcium and magnesium can help to regulate hormone levels and may help to reduce symptoms of premenstrual syndrome (PMS) such as mood swings and cramps.

Additionally, electrolytes can benefit overall hormone balance by supporting the health of the adrenal glands, which are responsible for producing hormones such as cortisol and adrenaline. Electrolytes such as sodium and potassium help to regulate the adrenal glands and may help to reduce stress and fatigue.

The recommended intake for sodium (2,300mg per day) is actually far lower than what the human body can utilize and thrive on [25]. The sweet spot is actually between 4 to 6 grams per day. Anything less than 3 grams or above 7 grams was associated with an increased risk of cardiovascular mortality and hospitalization.

Restricting sodium can cause a direct increase in stress hormones such as adrenaline, noradrenaline, and cortisol [26].

It’s important to maintain a balance of electrolytes in the body for optimal hormone function. This can be achieved through a balanced diet that includes a variety of foods rich in electrolytes, such as fruits, vegetables, nuts, and seeds. In some cases, electrolyte supplements may be necessary, especially during periods of high physical activity or excessive sweating.

Omega-3 fatty acids

Omega-3 fatty acids are constituents of the membranes of every cell in the human body. These fats are precursors to hormone production and eicosanoids which help aid in the prevention of diseases (especially in women).

An imbalance in omega-3 and omega-6 fatty acids is a primary cause of inflammation. Western diets tend to be higher in omega-6 fatty acids due to excessive consumption of seed oils. Thanks to the West’s ever-increasing dietary intake of highly-processed seed oils, this imbalance continues to be a primary contributor of inflammation.

In the context of hormones, inflammation is always going to prevent optimal hormone production. This study showed that supplementation with DHA-rich fish oil may have an effect on testosterone levels in men [27]. Total testosterone level increased after adjusting for baseline levels, age, and BMI. The females however did not see any changes. The same study showed beneficial changes to fasting insulin across the course of the study.

Omega-3 fatty acids also seem to have an affinity for helping women to prevent preeclampsia, postpartum depression, menopausal problems, postmenopausal osteoporosis, and breast cancer [28].

Other supplements for hormonal imbalance and optimization

  1. Creatine
  2. Probiotics
  3. Beef liver or beef liver capsules


Creatine is a naturally occurring molecule that is found in small amounts in foods such as meat, fish, and eggs. It is also produced by the body in small quantities, primarily in the liver, pancreas, and kidneys.

Creatine is involved in the production of energy in the body, particularly during short bursts of high-intensity exercise. It works by increasing the production of ATP (adenosine triphosphate), which is the primary source of energy for muscle contractions. ATP is quickly depleted during high-intensity exercise, which can lead to fatigue and reduced performance.

By supplementing with creatine, athletes can increase the amount of creatine stored in their muscles, which can improve their ability to produce energy during short, intense bursts of exercise, such as weightlifting, sprinting, and jumping.

This can lead to improved strength, power, and speed, as well as increased muscle mass and endurance. And theoretically may indirectly help to improve hormone levels. Although there is no research to suggest a direct correlation between creatine and hormonal balance.


Probiotics are live microorganisms, typically bacteria or yeast, that are consumed to confer a health benefit to the host (the person consuming them). They are often referred to as “good” or “friendly” bacteria because they help to maintain a healthy balance of microorganisms in the digestive system.

Probiotics can be found naturally in fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. They can also be taken as supplements in the form of capsules, tablets, or powders.

Several notable studies have shown that probiotics not only support digestive, immune, and mental health, but they also may play a significant role in the regulation of hormones. Probiotic supplementation may be a reliable non-pharmaceutical way to modulate these variables.

This study showed that when 48 perimenopausal and postmenopausal women received multispecies probiotics for five weeks, their FSH levels increased significantly [29].

Aside from this study, human data showing the impact of probiotics on hormones is scant. But we can make some inferences from several studies done on mice showing impressive changes.

This study examined male mice who regularly consumed purified lactic acid bacteria [30]. These mice came to have larger testicles and increased serum testosterone compared to their age-matched controls. The same study showed a strong correlation between increased spermatogenesis and Leydig cell numbers when the mice consumed Lactobacillus reuteri, a probiotic bacterial strain.

Beef liver or beef liver capsules

Have you ever heard the term “Nature’s multivitamin”? If you have, they were probably referring to beef liver. Beef liver is a superfood, and potentially the most nutrient-dense food on the planet. It is filled with bioavailable forms of virtually every vitamin and mineral needed for optimal health.

Beef liver contains bioavailable forms of CoQ10, choline, copper, folic acid, heme iron, potassium, selenium, Vitamin K2, Vitamin D, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin A, zinc, and protein. This superfood is also a good source of rare short-chain amino acids (peptides).

Beef liver isn’t exactly, delicious. Some have a taste for it. If you learn to cook it well, perhaps with some onions, you might actually enjoy it. But the texture is unsettling, to say the least. That’s why so many are turning to beef liver capsules.

Beef liver capsules contain freeze-dried beef liver which is then ground up into dust and packaged for easy consumption into gelatin capsules.

Foods that balance hormones

Regular foods found in your kitchen can be great sources of hormone-balancing compounds. Some of the foods that can accomplish this may surprise you.

  1. Garlic
  2. Onion
  3. Ginger


First on the list is garlic. The main components of garlic are selenium and zinc, both of which play a vital role in regulating testicular activities and steroidogenic enzyme production.

This study showed that supplementation of garlic positively altered hormones in rats and was associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone [31].

Another study showed that the supplementation of garlic in rats played a significant regulatory role in testosterone secretion [31]. The same study suggests that garlic may provide a protective and proliferative function in the testes.


One way that onions may help to improve testosterone levels is by providing a natural source of quercetin, a flavonoid that has been shown to have antioxidant and anti-inflammatory effects [32]. Quercetin has also been shown to have testosterone-boosting properties, as it can increase the production of luteinizing hormone (LH), which stimulates the testes to produce more testosterone.

Onions may also help to improve testosterone levels by reducing inflammation in the body. Chronic inflammation can interfere with the production and regulation of hormones, including testosterone, so reducing inflammation may help to improve testosterone levels.


One way that ginger may help to improve testosterone levels is by reducing inflammation in the body. Chronic inflammation can interfere with the production and regulation of hormones, including testosterone, so reducing inflammation may help to improve testosterone levels.

This study showed that ginger may also help to improve testosterone levels by increasing the production of luteinizing hormone (LH), which stimulates the testes to produce more testosterone [33].

Herbs and supplements that lack sufficient evidence for hormone-balancing effects

Fadogia Agrestis

Fadogia agrestis is a Nigerian shrub touted to have testosterone-boosting effects in humans, as well as the ability to boost libido, treat erectile dysfunction, improve athletic performance, and aid in building muscle.

However, thus far research on the efficacy of Fadogia agrestis is limited to rats.

Tribulus terrestris – (puncture vine)

Tribulus terrestris is a common Chinese and Indian medicine used to treat various ailments. It has been shown to have a seriously long list of health benefits that mandate its own article. Some of these benefits include antidiabetic, anti-inflammatory, aphrodisiac, immunomodulatory, and so much more.

However, while there are definitely medicinal benefits of Tribulus, there is currently no significant evidence or research [34] supporting its ability to balance, optimize, or boost hormones such as testosterone.

Yohimbe bark

Yohimbe is made from the bark of an African evergreen tree and is commonly used to treat erectile dysfunction. Some sources claim it can help to balance hormones and testosterone, but currently, there is no evidence to support these claims.

However, Yohmibe has been shown to acutely improve anaerobic performance [35] and power output during repeated sprints. It has also been shown to be effective as a natural treatment for erectile dysfunction.

Saw palmetto

Saw palmetto is antiandrogenic, antiestrogenic, and blocks the activity of 5-alpha-reductase, which converts testosterone into DHT. Which may help to maintain current testosterone levels, improve energy, improve libido, reduce prostate gland size, and improve hair growth.

Excess DHT is a primary cause of hair loss in men, making saw palmetto a popular option for preventing hair loss. However, there isn’t much evidence to show significant hormone-balancing properties.

Proceed with caution on this one. While some respond positively to saw palmetto, there are side effects including erectile dysfunction, loss of libido, depression, and reduced ejaculate volume.

Women should avoid using saw palmetto during pregnancy, as it may have negative impacts on the reproductive development of the child in vivo.

Cistanche Tubulosa – Desert Ginseng

Cistanche tubulosa is a plant that has been used in traditional Chinese medicine for thousands of years for its potential health benefits. It is also known as Rou Cong Rong, which translates to “the herb that makes the sheep erect,” as it was traditionally used as a natural aphrodisiac.

There is some preliminary evidence to suggest that Cistanche tubulosa may have some potential health benefits, including potential effects on hormones. Some studies have suggested that Cistanche tubulosa may help to increase testosterone levels in men, improve fertility, and enhance sexual function.

However, it’s important to note that the evidence supporting these claims is currently limited and largely based on animal studies. However, it is within the realm of possibility that science hasn’t quite caught up with this one. Countless Reddit anecdotes have touted this supplement as being effective at increasing sex drive, motivation, and lowering stress levels.

If you’re curious about which Cistanhe Tubulosa supplement brands are reputable, we’ve got a list here.


There is no shortage of natural medicinal alternatives to help balance hormones in men and women. It’s important to emphasize that none of these supplements alone can help one achieve better overall health, and individuals looking to improve their overall health and/or hormonal health should exhaust all options before turning to pharmaceutical intervention.

Treating the cause of hormonal imbalance is more ideal than simply treating the symptoms as what seems to be the norm in modern (and especially western) medicine. For more natural ways to optimize hormones, you can read this resource here and start making lifestyle changes today that can contribute to a longer, happier, and healthier life for you and your loved ones.


  1. Hypogonadism – Omeed Sizar; Janice Schwartz.
  2. Hypogonadism – Omeed Sizar; Janice Schwartz.
  3. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
  4. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study
  5. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials
  6. Profertility effects of Shilajit on cadmium-induced infertility in male mice
  7. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men
  8. Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (III) Clinical responses of early-postmenopausal women to Maca in double blind, randomized, Placebo-controlled, crossover configuration, outpatient study
  9. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue
  10. Supplementation with Pycnogenol® improves signs and symptoms of menopausal transition
  11. Effects of Panax Ginseng C.A. Meyer saponins on male fertility
  12. Effect of American ginseng (Panax quinquefolium) on male copulatory behavior in the rat
  13. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis
  14. Is vitamin D deficiency a major global public health problem?
  15. Association between 25(OH)-vitamin D and testosterone levels: Evidence from men with chronic spinal cord injury
  16. Vitamin B12 among Vegetarians: Status, Assessment and Supplementation
  17. Nothing Boring About Boron
  18. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines
  19. Vitamin D association with estradiol and progesterone in young women
  20. Vitamin K2 binds 17beta-hydroxysteroid dehydrogenase 4 and modulates estrogen metabolism
  21. Menaquinone-4 enhances testosterone production in rats and testis-derived tumor cells
  22. The Role of Zinc in Selected Female Reproductive System Disorders
  23. Review: The role of zinc in the endocrine system
  24. Zinc status and serum testosterone levels of healthy adults
  25. Urinary sodium and potassium excretion and risk of cardiovascular events
  26. Sodium – PMC
  27. https://pubmed.ncbi.nlm.nih.g/
  28. Women and omega-3 Fatty acids
  29. Effects of probiotics supplementation on the hormone and body mass index in perimenopausal and postmenopausal women using the standardized diet. A 5-week double-blind, placebo-controlled, and randomized clinical study
  30. Probiotic microbes sustain youthful serum testosterone levels and testicular size in aging mice
  31. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet
  32. Testosterone in Males as Enhanced by Onion ( Allium Cepa L.)
  33. Ginger and Testosterone
  34. Insights into Supplements with Tribulus Terrestris used by Athletes
  35. Effects of Acute Yohimbine Hydrochloride Supplementation on Repeated Supramaximal Sprint Performance

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