Does Ashwagandha Increase Testosterone? Here’s the Scoop

If you have an interest in naturally boosting your testosterone levels you may already be acquainted with the herb ashwagandha. This specific herb holds a significant position as one of the most commonly utilized supplements in Ayurveda, a traditional Indian medical practice. However, It is crucial to thoroughly examine the actual impact of ashwagandha on testosterone before reaching any definitive judgments.

What is Ashwagandha?

Ashwagandha, a shrub found in parts of Africa, the Middle East and India is known for its strong scent. Its name in Sanskrit translates to "smell of the horse " signifying its potent aroma and reputed ability to boost strength and stamina. In Ayurvedic medicine Ashwagandha has been utilized for thousands of years to address various ailments including stress, anxiety, inflammation, insomnia, and infertility. The plant contains withanolides – compounds believed to possess anti inflammatory anti cancer properties as well as adaptogenic characteristics. These adaptogens aid the body in managing stress and maintaining balance. Ashwagandha is available in a variety of forms like powder, capsules, extracts, and teas.

How Does Ashwagandha Affect Testosterone?

Testosterone, the primary hormone responsible for male characteristics, plays a crucial role in various aspects of health including muscle mass, bone density, libido, mood, and energy levels. Unfortunately, as men age,  testosterone levels naturally decline. In addition to aging factors such as obesity, diabetes, chronic stress and certain medications can also influence testosterone levels. One potential solution to address this issue involves ashwagandha, a natural herb known for its ability to reduce stress and cortisol levels. By reducing stress and cortisol levels. Ashwagandha may help increase testosterone levels. Moreover ashwagandha has been found to boost DHEA production—a hormone that serves as a precursor for testosterone synthesis. Numerous studies have examined the effects of ashwagandha on testosterone levels and related outcomes in men. For example, one study involving 57 young men who engaged in resistance training found that those who took 300 mg of ashwagandha extract twice daily for eight weeks experienced significant increases in testosterone levels. Furthermore, they observed improvements in muscle mass, strength,and fat loss compared to those who received a placebo. 

Another study investigated the impact of ashwagandha on fertility in 75 infertile men. By consuming 5 grams of ashwagandha powder daily for three months the participants saw improvements in sperm quality and higher testosterone levels compared to those who were given a placebo. 

In yet another study encompassing 180 men with low sperm count. Taking 675 mg of ashwagandha extract three times a day for 90 days resulted in increased sperm count, motility, volume along with heightened testosterone level when compared to the placebo group. These findings suggest that supplementation with ashwagandha may offer advantages by boosting testosterone levels and improving overall male health.

How Much Ashwagandha Should You Take Per Day for Testosterone?

young strong sweaty fit muscular man with big muscles doing back muscles workout with kettlebell in the gym after taking ashwagandha

Given that ashwagandha serves as a dietary supplement rather than a FDA approved treatment for low testosterone levels evidently there isn't an officially endorsed dosage specifically designated for combining these two elements together. Still a considerable number of investigations have utilized around 500 mg per day when examining the impact of utilizing ashwagandha in this manner. It should be highlighted that establishing the most suitable dosage depends on various factors such as age, weight, overall health condition, and individual reactions. Accordingly, it is advisable to commence with a lower dosage and gradually increase it until discovering the optimal amount. Formulating a consultation plan with your physician prior to integrating ashwagandha or any other supplement into your routine is also recommended.

The Conclusion

Ashwagandha belongs to the category of natural herbs and holds potential benefits for raising testosterone levels and improving various facets of health. Particularly stress reduction, anxiety management, cognitive improvement, immunity reinforcement, and sleep promotion. The majority of individuals can take this herb without any concerns; notwithstanding  it must be kept in mind that certain individuals may face side effects or experience interactions with specific medications or medical conditions . If you’re considering exploring the potential testosterone boosting effects or other advantages offered by ashwagandha, it is recommended to commence with a low dosage and gradually increase the amount until the optimal dose that best addresses their personal needs is determined . Furthermore, employing a home test kit to gauge testosterone levels can furnish valuable insights into whether you have low testosterone or require treatment . However, it remains imperative to recognize that ashwagandha should not be regarded as a magical cure nor should it be misconstrued as an alternative to maintaining a healthy lifestyle. To naturally improve testosterone levels and overall well-being,  adopting a balanced diet, following regular exercise routines and getting enough rest on an everyday basis is crucial.  Avoiding smoking and excessive alcohol consumption is advisable as well. Ashwagandha has the potential to enhance energy levels and foster elevated confidence and happiness in your life.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.