Ashwagandha, like many other medicinal herbs, is frequently promoted as a treatment for almost any common ailment, from stress reduction to cholesterol reduction.
While the scientific evidence for some of its alleged benefits is conflicting, there is some evidence that ashwagandha may help to increase testosterone levels in men, including a few studies that specifically look at its effects as a testosterone supplement.
We've looked into the science of ashwagandha and testosterone to see if it works and, if so, how you can use it to boost testosterone and maintain healthy, optimal testosterone levels as a man.
What is Ashwagandha?
The plant ashwagandha is a member of the Solanaceae, or nightshade, family. It is a traditional Indian medicine (Ayurveda) that is associated with male virility and vitality; a common supplement to recommend to men who are feeling past their prime; and a traditional medicine with a surprisingly large amount of evidence overall.
Ashwagandha, like many other herbal ingredients, has been studied as a treatment for a variety of illnesses. Because it contains adaptogenic properties, it appears to have some anti-stress properties.
However, among adaptogens and traditional medicines, ashwagandha is one of the few that is associated with masculinity. Many people are wondering whether ashwagandha can increase testosterone or if it is overhyped because anything labeled as a Testosterone Booster receives more praise than research.
What does Ashwagandha it do?
When it comes to testosterone, the first study to discover an effect was one in male rats, where an increase was observed.
When tested later in men with some degree of infertility or low fertility, improvements in sperm quality were accompanied by subtle increases in testosterone in the range of 14-40% or 10-22% higher than before the study.
At least one study discovered a 15% increase in testosterone in otherwise healthy men who exercised with weights.
It is unlikely that a 15% increase in testosterone will result in significant changes in body muscularity, but a significant increase in testosterone in healthy young men by a dietary supplement is quite rare.
The Science of Ashwagandha and Testosterone
Before we get into the science of ashwagandha and testosterone, a few things should be clarified.
To begin with, the number of studies on ashwagandha and testosterone is limited. There are only a few credible studies available in total. Second, these studies aren't particularly large, with the largest involving only 150 participants.
Having said that, the available research appears to support a link between ashwagandha and testosterone.
Let us start with the first study. This study, which was published in 2010, included 150 men in total. Seventy-five of these men were healthy and fertile, while the other 75 were undergoing infertility screening.
The purpose of the study was to look into the effects of ashwagandha root on sperm profile, testosterone, and other reproductive hormones in infertile men.
The researchers discovered that ashwagandha treatment improved testosterone, luteinizing hormone, follicle-stimulating hormone, and prolactin levels in infertile men — all of which are important factors in sperm quality and male fertility.
In a separate 2015 study, researchers investigated the effects of ashwagandha root extract on muscle mass, strength, and testosterone in men aged 18 to fifty.
In the study, 57 men with no prior weight training experience were divided into two groups, with only one receiving ashwagandha. Both groups engaged in eight weeks of resistance training, with muscle size, strength, and testosterone levels measured before and after.
After eight weeks, the ashwagandha supplement group demonstrated a greater increase in strength when performing bench press and leg extensions. They also had a greater increase in chest and arm muscle size.
Most notably, the ashwagandha group had a significantly higher average increase in testosterone levels, with an increase of 96.2 ng/dL versus 18.0 ng/dL in the placebo group.
Over the course of the study, the ashwagandha group also had a greater reduction in body fat percentage.
To put these findings in context, the normal range for testosterone in men aged 19 to 39 is 264 ng/dL to 916 ng/dL, so the increase from ashwagandha is quite significant.
Finally, a 2019 study examined the effects of ashwagandha on several hormones in overweight men, including testosterone.
The men in the study were given either ashwagandha extract or a non-therapeutic placebo for 16 weeks. At the end of the study, men who used ashwagandha had a 14.7% higher increase in testosterone than men in the placebo group.
In short, while there hasn't been a lot of research done on ashwagandha's effect on testosterone, the few studies that have been done show a clear link between ashwagandha and higher testosterone levels in men.
Cortisol, a testosterone "stealer," is reduced
Cortisol, a stress hormone, is released physiologically in response to stress. This becomes a problem when stress is chronic and cortisol levels are chronically elevated. Because cortisol and testosterone are both produced in the body from the same precursor, a high demand for cortisol will have a negative impact on testosterone production. This explains how stress can affect your libido, energy, weight gain, and mood, which are all health benefits of having adequate testosterone levels. The good news is that ashwagandha can lower cortisol levels as well. A study found that supplementing with the herb significantly reduced cortisol levels in chronically stressed adults when compared to a control group.
Muscle mass and strength are increased
Supplementing with ashwagandha has also been linked to an increase in muscle mass and strength. When compared to the control group, a clinical study with young men with little experience in resistance training found that taking ashwagandha daily for 8 weeks combined with resistance training resulted in a significant increase in muscle mass and strength. Furthermore, subjects experienced less exercise-induced muscle damage, higher testosterone levels, and a greater decrease in body fat.
How should I consume Ashwagandha?
The health benefits of ashwagandha are primarily due to high concentrations of compounds called withanolides found in the roots. Extracts are typically standardised in terms of withanolide content. Ashwaghanda is generally considered a safe herb, but as with any herbal supplement, it is best to consult with your naturopath or health practitioner to discuss your specific needs. It is available as a liquid extract or as a powder (the powder can be used to make a delicious ashwagandha latte with cinnamon and almond milk). The best option for a therapeutic dosage is to take standardised root extract capsules (250 – 500 mg daily).
Ashwagandha's Potential Side Effects
In general, ashwagandha is safe to use. However, if you use other medications or have pre-existing health issues, you should consult with your doctor before starting any new supplements, including ashwagandha.
This is due to the fact that ashwagandha may interact with medications used to treat high or low blood pressure, diabetes, anxiety, autoimmune disorders, and certain thyroid conditions.
Ashwagandha may also aggravate stomach ulcers, cause immune disorders, and impair surgical recovery.
It is important to note, however, that the long-term effects of ashwagandha are unknown. While it may be safe to take for up to three months, more research on long-term use is required. Large doses of ashwagandha have also been linked to nausea, vomiting, and diarrhea.
As a result, it's critical to consult with your doctor before using ashwagandha, especially if you're taking medication or have a pre-existing health condition.
To Summarize
While research on many of ashwagandha's health benefits is mixed, there is some evidence that it can increase testosterone, with several studies showing a significant increase in men who used ashwagandha supplements.
Ashwagandha appears to help with physical fitness as well, with one study observing an increase in strength and muscle mass.
Because ashwagandha is available without a prescription, it may be worth considering if you want to boost your testosterone levels and improve your physical fitness.
Find Out More About Boosting Testosterone
From ashwagandha supplements to simple lifestyle changes, here is a review of the best natural testosterone booster supplement that you can use to boost your body's testosterone production and enjoy a higher quality of life.
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