When it comes to supporting men’s health and sexual well-being, nature holds a treasure trove of natural foods, medicinal herbs and supplements.
In this article, we are going to explore time-honoured tonic herbs used for centuries in traditional medicinal systems, to modern day superfoods and science-based dietary supplements.
These treasured foods, herbs and supplements help to support men’s health through a variety of mechanisms.
Some of these include balancing hormones and increasing levels of hormones such as Testosterone.
To supporting cardiovascular health, improving endothelial function, increasing nitric oxide (NO) bioavailability and other CVD related mechanisms.
Along with some of the best tonic herbs from around the globe that have a long and rich traditional history of being used for their adaptogenic, aphrodisiac and tonic properties.
In no particular order, let’s explore some of the best foods, herbs and dietary supplements for supporting male well-being.
1. Korean Red Ginseng
Korean red ginseng (Panax Ginseng) has been revered as a natural aphrodisiac and tonic herb for centuries in traditional Asian medicine.
As a potent adaptogen, Korean red ginseng is said to boost overall vitality in the body, leading to improved sexual performance.
Numerous studies have examined the potential benefits of Korean red ginseng on erectile dysfunction.
Ginsenosides, the active compounds found in the herb, help enhance blood flow and stimulate the production of nitric oxide (NO), which plays a crucial role in erectile function.
A systematic review published 2008 evaluated current evidence for the effectiveness of Red ginseng for treating erectile dysfunction.
The systematic review concluded:
Collectively these RCTs provide suggestive evidence for the effectiveness of red ginseng in the treatment of erectile dysfunction. – [1]
2. Shilajit
In the depths of the Himalayan mountains lies a potent natural remedy that has been used for centuries in Ayurvedic medicine to rejuvenate men’s health: Shilajit.
Shilajit is a sticky resinous, herbo-mineral substance naturally formed from the decomposition of plant materials in the high-altitude mountains.
Shilajit contains over 85 minerals and other organic compounds such as fulvic acid and humic acid.
A randomised, double-blind, placebo-controlled clinical study published 2015 evaluated the effect of purified Shilajit supplements on male androgenic hormones in healthy volunteers.
The study found:
Treatment with Shilajit for consecutive 90 days revealed that it has significantly (P < 0.05) increased total testosterone, free testosterone and dehydroepiandrosterone (DHEAS) compared with placebo. Gonadotropic hormones (LH and FSH) levels were well maintained. – [2]
3. Maca
One superfood deserving of our attention for supporting men’s health is Maca, a root vegetable extensively cultivated in the high-altitude regions of the Peruvian Andes.
Maca (Lepidium meyenii), also known as “Peruvian Ginseng,” is a vegetable in the brassica (mustard) family.
This powerful adaptogenic Peruvian root has been treasured for its aphrodisiac properties, known to enhance fertility, increase libido, balance hormones and improve sexual function.
The summary of the current scientific evidence on maca for various men’s health parameters concludes:
The results of the meta-analysis indicate that maca has positive effects on erectile function (EF) in men with mild ED. – [3]
The results of our systematic review provide limited evidence for the effectiveness of maca in improving sexual function. – [4]
In conclusion, patients treated with 2 g of maca for a period of 12 weeks showed a significant improvement in seminal concentration compared with patients treated with placebo. – [5]
Recommended Product: Naturya Organic Maca Powder
4. Black Ginger (Kaempferia parviflora)
In the ever-expanding world of tonic herbs for male well-being, one botanical gem that has been gaining significant attention is Kaempferia parviflora, also known as ‘Thai Ginseng’ or ‘Black Ginger.’
Native to Thailand, this underrated root is part of the (Zingiberaceae) family of plants, which also includes well-known herbs such as Ginger and Turmeric root.
Black Ginger has a long history of being used in traditional Thai medicine for increasing energy, stamina, physical and sexual performance, along with improving overall vitality.
An open-label, pilot study published 2018 assessed the effects of KaempMax™, an ethanol extract of the K. parviflora rhizome, on erectile function in healthy middle-aged and older men.
The study concluded:
Our results suggest that KaempMax™ may improve erectile function in healthy middle-aged and older men. – [6]
5. Pistachios
Pistachios undeniably emerge as a true superfood in the realm of supporting heart health and erectile function.
Packed with protein, heart-healthy monounsaturated and polyunsaturated fats, vitamins, minerals, dietary fiber, phytosterols and antioxidants.
Their heart-friendly fats, antioxidants, phytosterols and arginine content work synergistically together to promote better heart health, while also potentially enhancing blood flow to the important regions responsible for erectile function.
Incorporating pistachios into your diet may not only contribute to better cardio-metabolic health, but also spice up your romantic life, according to the research.
A study published in 2011 took 17 married male patients with a diagnosis of erectile dysfunction (ED) and placed them on a pistachio enriched diet (100g) for 3 weeks.
The study found:
We demonstrated that a pistachio diet improved International Index of Erectile Function (IIEF) scores and penile color Doppler ultrasound (PCDU) parameters without any associated side effects in patients with ED.
Furthermore, the lipid parameters showed statistically significant improvements after this diet. – [7]
6. Tribulus Terrestris
Tribulus Terrestris, also known as puncture vine or goat’s head, is a flowering plant native to warm climates across the globe.
This herb has earned a reputation with athletes and bodybuilders as a potent natural supplement, due to its purported ability to boost testosterone levels, thus increasing muscle strength, stamina, and overall athletic performance.
Tribulus has long been used in traditional medicine practices, particularly in Ayurveda and Traditional Chinese Medicine, as an aphrodisiac, enhancing libido, and combating sexual dysfunction.
Originally, it was thought that Tribulus Terrestris aphrodisiac properties, may be in large part due to its supposed influence on androgenic pathways.
However, more recent research suggests Tribulus Terrestris may improve sexual function via other mechanism’s such as possible endothelium and nitric oxide-dependent mechanisms underlying TT aphrodisiac and pro-erectile activities.
A prospective, randomized, double-blind, placebo-controlled clinical trial published 2017 compare the efficacy of extracts of the plant Tribulus terrestris (TT; marketed as Tribestan), in comparison with placebo, for the treatment of men with erectile dysfunction (ED).
The study concluded:
Following the 12-week treatment period, significant improvement in sexual function was observed with TT compared with placebo in men with mild to moderate ED.
Patients affected by mild to moderate ED and/or low libido may significantly benefit from oral therapy with TT, without any significant changes in biochemistry laboratory test results. – [8]
7. Cistanche – (Desert Ginseng)
Cistanche, also known as “Rou Cong-Rong” and “Desert Ginseng” is considered to be one of the all-round premier tonic herbs for men’s health.
Often referred to as “The Stalk Enlarger”, due to Cistanche’s purported ability in folklore to naturally increase penis size.
Cistanche has earned its reputation as a premier tonic herb due to its diverse therapeutic benefits.
Some of these include antioxidant, neuroprotective, immunomodulatory, hormone balancing, endocrine regulation, anti-fatigue, hepatoprotective, anti-inflammatory and numerous other beneficial effects such as anti-viral and anti-tumor activity
Cistanche is used in traditional Chinese medicine to treat kidney yang deficiency and associated symptoms such as impotence.
According to TCM, Yang-Qi Kidney-Yang Deficiency Syndrome (KDS-Yang) is caused by insufficient “Yang-Qi” in the kidney.
Yang-Qi deficiencies in TCM resemble those of chronic fatigue syndrome in Western medicine.
Modern studies showed that damage and functional disorders of the hypothalamic-pituitary-target gland axis, including the adrenal gland, thyroid, and gonad, are the main pathological mechanisms of KDS-Yang. – [9]
Recommended Product: Cistanche Extract Capsules
8. Stinging Nettle
As men age, they often face troubles related to their prostate gland, which can lead to uncomfortable symptoms and significantly affect overall well-being.
But fear not, for nature has a prickly solution in the form of the herbal remedy stinging nettle.
Yes, that pesky, stinging plant we try to avoid in the wild might just hold the key to supporting prostate health.
Nettle is a highly nutritive general tonic herb, rich in a variety of nutrients including vitamins, minerals, trace elements, sterols and antioxidants.
With its impressive anti-inflammatory and antioxidant properties, stinging nettle offers men a natural and holistic approach to tackling prostate-related issues.
Studies have shown that nettle root may help alleviate symptoms of prostate disorders by inhibiting the conversion of testosterone into dihydrotestosterone (DHT), which plays a crucial role in prostate cell growth.
A randomized, double-blind study published in 2013 investigated the effect of nettle herb in reducing symptoms of benign prostatic hyperplasia.
The study concluded:
According to the results, nettle had a better effect in relieving clinical symptoms in BPH patients compared to placebo.
Herbal medicines such as nettle have been used in many studies to treat prostate disease, and desirable results have been achieved in this regard.
In three clinical trials on BPH patients, nettle had a better impact in reducing patients’ clinical symptoms than placebo. – [10]
9. Tongkat Ali – (Malaysian Ginseng)
Tongkat Ali (Eurycoma longifolia) also known as “Long Jack” and “Malaysian Ginseng”, is a medicinal plant native to Southeast Asian countries, particularly Malaysia and Indonesia.
One of the most notable benefits of Tongkat Ali is its potential ability to naturally stimulate Testosterone production.
Testosterone is the primary male sex hormone responsible for muscle growth, bone density, libido, and overall vitality in men.
Research suggests that Tongkat Ali effectively restores and normalizes testosterone levels, potentially aiding in muscle gain, fat loss, and improved sexual function.
Tongkat Ali has gained immense popularity for its potential aphrodisiac properties.
The herb has long been used to enhance male sexual performance, increase libido, and address erectile dysfunction.
A summary of the latest scientific evidence on Tongkat Ali for improving parameters of male health conclude:
All these studies demonstrated considerable effects of EL on male sexual health disorders.
Among them, 7 studies revealed remarkable association between the use of EL and the efficacy in the treatment of male sexual disorders, and remaining 4 studies failed to demonstrate sufficient effects on male sexual health.
In summary, there is convincing evidence for the prominence of EL in improving the male sexual health. – [11]
Based on current evidence, the herbal extract of Tongkat Ali may have clinical effect on erectile function. – [12]
Recommended Product: Tongkat Ali (2% Eurycomanone) 400mg Capsules
10. Oat Straw (Avena Sativa)
While it may not be as popular as other herbal remedies, Oat Straw (Avena Sativa) is a time-honoured nervine herb that deserves a spotlight on our list.
Oat straw is believed to have aphrodisiac properties that can enhance libido and sexual vitality in men.
Ever heard the expression “Sowing your wild oats?” – This is in reference to Oat straw’s reputed aphrodisiac and sex drive enhancing effects.
As a nervine, Oat straw is another excellent choice of herb for nourishing and strengthening the nervous system. Rich in B-complex vitamins, minerals such as calcium and a range of phytochemicals.
One of my favourite ways to consume Oat straw is by making a strong herbal infusion.
11. Pycnogenol & L-Arginine
Penile erection requires the relaxation of the cavernous smooth muscle, which is triggered by and highly dependent on nitric oxide (NO) bioavailability and endothelial function.
Two dietary supplements which are showing huge potential for naturally improving erectile function in men suffering from mild to moderate ED are Pycnogenol and the amino acid L-Arginine.
Pycnogenol® is a standardized extract of the bark of the French P. pinaster (Pinus pinaster Ait. Subsp. atlantica).
L-arginine (Arg) serves not only as a building block of protein, but also as an essential substrate for the synthesis of nitric oxide (NO),
Pycnogenol has been shown to increase production of NO by nitric oxide synthase, whilst L-arginine acts as a substrate for this enzyme.
Together, these two supplement work synergistically to combat erectile dysfunction by increasing endogenous nitric oxide (NO).
A summary of the current scientific evidence on Pycnogenol and L-Arginine supplements for treating mild to moderate erectile dysfunction (ED) has concluded:
These results indicate that the combination of PAL may have a significant effect on improving sexual function in patients with mild to moderate ED. – [13]
We conclude that oral administration of L-arginine in combination with Pycnogenol causes a significant improvement in sexual function in men with ED without any side effects. – [14]
Arginine supplements can be recommended to patients with mild to moderate ED. – [15]
Recommended Product: Prelox by Pharma Nord
12. Cordyceps
Cordyceps, nicknamed the “caterpillar fungus,” is a unique fungus renowned for its multifaceted health benefits.
Traditionally used in ancient Chinese medicine as an aphrodisiac, Cordyceps has a profound ability to enhance fertility, improve sexual function, and increase sperm count.
This fungi is rich in adenosine, a compound that improves the production of ATP, our body’s primary source of energy.
By boosting ATP production and increasing energy, Cordyceps enhances endurance, staves off fatigue, and maximizes overall athletic and physical performance.
By modulating hormone levels such as Testosterone and increasing oxygen uptake, Cordyceps creates the ideal conditions for a healthy and vibrant sex life.
Recommend Product: Cordyceps Militaris 500mg 60 Capsules
13. Pine Pollen
Pine Pollen is the ultimate “superfood” on our list for supporting men’s health and nourishing the body.
Often referred to in the scientific literature as a “micronutrient storeroom”, Pine Pollen contains over 200 nutritional elements.
From body-demanding amino acids to vitamins, minerals, phytochemicals and even a plant source of phyto-androgens.
Pine pollen contains all four major androgen (male sex) hormones, androstenedione, testosterone, dehydroepiandrosterone (DHEA), and androsterone (Danuše, 2019). – [16]
Recommended Product: Wild Harvested Pine Pollen – Broken Cell Wall Micro Powder
14. Fadogia Agrestis
Fadogia Agrestis, also known as the “African Viagra” is a plant native to West Africa and Nigeria.
Traditionally used as a folk medicine to improve sexual function, it has piqued the interest of the modern scientific community.
Known for its high alkaloid content, Fadogia is believed to influence hormonal balance, trigger testosterone production, and boost energy levels.
Recommended Product: Fadogia Agrestis (10:1 Extract) 500mg Capsules
15. Damiana (Turnera diffusa)
Damiana is a small shrub native to Mexico and Central America, with a long medicinal history that dates back to the ancient Mayan civilization.
Revered as an aphrodisiac, this sacred herb is also renowned for its ability to relieve anxiety and for calming nerves.
Research has found Damiana’s anxiolytic properties might be partially due to the flavonoid apigenin.
By promoting a relaxed mindset and reducing anxiety, Damiana can indirectly contribute to a more fulfilling and enjoyable sex life.
16. Ashwagandha
One Ayurvedic herb that is gaining significant popularity in recent years is Ashwagandha (Withania somnifera).
Also known as “Indian Ginseng”, due to its rejuvenating and adaptogenic properties.
From boosting testosterone levels to reducing stress, enhancing sexual function, promoting muscle strength, and improving cognitive function, Ashwagandha is a true superstar for men’s health.
Its multifaceted benefits make it a versatile addition to any man’s wellness routine.
These findings suggest that ashwagandha demonstrated a significant subjective perception of sexual well‐being and assisted in increasing serum testosterone levels in the participants. – [22]
Recommended Product: KSM-66® Ashwagandha 500mg Capsules
17. Flavonoid Rich Foods
Studies have found an association between higher intake of flavonoid-rich foods and a reduced risk of developing erectile dysfunction (ED).
Flavonoids are a group of plant-based compounds widely recognized for their potential health benefits
Some of these therapeutic benefits include antioxidant and anti-inflammatory effects to improving endothelial function and increasing nitric oxide (NO) bioavailability.
Flavonoids can be found in numerous commonly consumed healthy plant-foods including fruits, vegetables, tea, herbs, dark chocolate, grapes/red wine, olive oil and many others.
Three specific subclasses of flavonoids (flavones, flavanones, and anthocyanins) are most associated for their erectile dysfunction benefits.
These data suggest that a higher habitual intake of specific flavonoid-rich foods is associated with reduced ED incidence. – [17]
Increased intake of fruits, vegetables, and flavonoids decreases the risk of ED in young men.
Low flavonoid—in particular flavone—intake is associated with ED in young adult men. – [18]
18. Zinc Supplements
Zinc is an essential trace mineral known to play a crucial role in male reproductive health.
This remarkable mineral plays a vital role in supporting healthy testosterone levels, enhancing sperm production, and improving sperm motility.
Oxidative stress, caused by an imbalance between antioxidants and free radicals, is one of the leading contributors to male infertility issues.
Zinc, being a powerful antioxidant, helps prevent cell damage and protects sperm against oxidative stress.
Sperm count and motility are essential factors in male fertility.
Studies have shown that zinc deficiency can lead to diminished sperm quality, lower sperm count, and reduced motility.
However, zinc supplementation has been found to reverse these effects, resulting in increased sperm count and enhanced motility.
Zinc supplementation was found to significantly increase the semen volume, sperm motility and the percentage of normal sperm morphology.
Zinc supplementation could significantly increase the sperm quality of infertile males. – [19]
References
[1] Red ginseng for treating erectile dysfunction: a systematic review
[2] Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers
[3] Maca (L. meyenii) for erectile dysfunction: a systematic review and meta-analysis
[4] Maca (L. meyenii) for improving sexual function: a systematic review
[5] Does Lepidium meyenii (Maca) improve seminal quality?
[6] Kaempferia parviflora ethanol extract improves self-assessed sexual health in men: a pilot study
[14] Treatment of Erectile Dysfunction with Pycnogenol and L-arginine
[17] Dietary flavonoid intake and incidence of erectile dysfunction
The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.
Always consult with a qualified healthcare professional before making any significant dietary or lifestyle changes including supplements and herbs.
Cistanche Deserticola and Tongkat Ali are two of my favorite herbs for mens health.