Does Ashwagandha Help With Testosterone?

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    Testosterone is an important hormone for everyone, yet it can be difficult to naturally increase levels. Fortunately, ashwagandha may be the perfect solution.

    Are you looking to boost your testosterone levels and improve your sexual health and libido? If so, ashwagandha may be the answer for you! This ancient herb is showing amazing potential for helping to boost testosterone levels and improve overall sexual health. With its long history of being used in Ayurvedic medicine, ashwagandha is gaining recognition from modern science for its ability to naturally enhance testosterone production.

    What Is Ashwagandha?

    Ashwagandha, also known as Indian ginseng, is an adaptogen herb that has been used for centuries in Ayurvedic medicine. It is believed to have a wide range of health benefits, and it continues to be studied today. Ashwagandha is native to India, North Africa, and the Middle East, but it can now be found around the world.

    The root of the plant is most often used for medicinal purposes. It is said to help reduce stress and anxiety levels while boosting energy and vitality. Additionally, ashwagandha may improve cognitive functions such as memory and concentration as well as promote sexual wellness.

    Does Ashwagandha Boost Testosterone?

    Testosterone is a hormone that is found in people of all ages and genders. Optimal levels of testosterone vary from person to age group. It is a key sex hormone in both men and women, influencing libido and satisfaction. It also plays a vital role in muscle growth and strength.

    Recently, studies have suggested that ashwagandha may be beneficial for boosting levels of testosterone. The ability of ashwagandha to improve testosterone levels may be due to its adaptogenic properties. Adaptogens are used to manage occasional stress, which may in turn support hormone levels. It has been found that testosterone levels are associated with stress levels, as demonstrated by the results of this study. Another study found that psychological stress can impact circulating testosterone levels. The strong correlation between testosterone and stress levels may explain why ashwagandha is thought to help boost this important hormone.

    Multiple studies have shown that male participants who took ashwagandha had increased testosterone levels. Of course, more research is necessary, but so far the evidence is promising. For instance, in this study, men who were taking ashwagandha supplements and undergoing strength training experienced an increase in testosterone levels after 90 days. However, the participants in this study had low testosterone to begin with. The study was not done on those with normal testosterone levels. You can always talk to your doctor about optimal hormone levels and consider measuring your levels.

    What The Science Says

    Let’s take a look at what the science says about testosterone and ashwagandha. In this study, 60 days of supplementation with 240 mg of ashwagandha resulted in statistically significant changes in testosterone levels in the male participants. Female testosterone levels were unchanged. In another study, male participants who took 5 grams of ashwagandha had positive changes in testosterone, LH, FSH, and prolactin levels.

    Other Health Benefits Of Ashwagandha

    Aside from the ability to boost testosterone levels, ashwagandha has a handful of other health benefits. From increased endurance, improved muscle strength, sleep support, stress relief, cognitive health, and sexual wellness, the possibilities are endless.

    Increase Endurance Capacity and Muscle Strength

    One of the more recent findings about ashwagandha is that it can boost cardiorespiratory function, which helps increase aerobic and endurance capacity. In this study, elite cyclists who took 500 mg of ashwagandha twice daily for 8 weeks saw significant improvements in endurance capacity. Athletes and exercise-goers alike can benefit greatly from supplementing with ashwagandha. Improved endurance means less fatigue following workouts and less time spent recovering.

    Along with improved endurance, this powerful herb has also been shown to support muscle strength. When combined with resistance training, it can support muscle mass and strength, based on results from this study.

    Supports Memory and Cognitive Function

    Ashwagandha’s potential to support memory and cognitive function is gaining traction. Cognitive decline is a natural part of the aging process, but researchers are always looking for ways to slow this phenomenon. This study found that supplementing 300 mg twice daily can be effective in boosting cognitive function, as well as improving executive function, attention, and information processing speed.

    Helps Relieve Occasional Stress

    Research suggests that ashwagandha may be effective at helping manage cortisol levels, the primary hormone responsible for stress responses in the body. According to this study, participants who took ashwagandha experienced improvements in perceived stress and cortisol levels at weeks 4 and 8. One analysis concluded that taking ashwagandha daily improved self-assessed quality of life related to well-being, including relieving stress and improving overall mood.

    Can Support Sleep

    Sleep is essential for every aspect of our health. Many of us have trouble sleeping due to occasional stress and tension. Fortunately, there is an herb that can help: ashwagandha. Ashwagandha calms the mind, reduces occasional stress levels, and helps relax the body so you can finally get a good night's rest. It works by naturally balancing hormones such as cortisol, which can interfere with sleep when out of balance.

    Supports Sexual Wellness

    With ashwagandha’s ability to help reduce occasional stress levels and improve libido in both men and women, this herb is becoming one of the most popular natural remedies for enhancing sexual health.

    By helping to lower cortisol levels, ashwagandha helps promote a more relaxed state that allows for improved blood flow throughout the body. This increased blood circulation can then lead to better arousal and greater pleasure during sex.


    When it comes to the dosage of ashwagandha, research suggests that the optimal dose may depend on several factors such as age, body weight, and health goal. Generally speaking, we recommend taking 600 mg daily. However, studies include doses from 240 mg to 1000 mg or more, depending on the person’s individual needs and response. The key is taking your dose consistently for the best results.

    Potential Side Effects

    Ashwagandha is generally regarded as safe, but you should not start supplementation without talking to your doctor. Although rare, the most common side effect associated with ashwagandha is digestive discomfort.

    The Bottom Line

    Ashwagandha is a powerful herb with numerous health benefits, especially when it comes to increasing testosterone levels. Maintaining optimal testosterone levels is key to sexual health and exercise performance. It is safe and effective, as well as easy to integrate into your daily routine. Ashwagandha can also help with many things such as reducing occasional stress, enhancing cognition, improving sleep quality, and much more. So if you're looking for a natural way to boost your testosterone levels, while also improving mental, physical, and emotional health, why not give ashwagandha a try?

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    Jordana Tobelem, RD
    Freelance Contributor
    Jordana Tobelem is a Registered Dietitian who enjoys helping others become the best versions of themselves through proper nutrition education. Jordana is passionate about promoting lifestyle changes through nutrition, physical activity, and behavior to create a superior quality of life. She uses her experience in the clinical field of dietetics to provide consulting services to an array of healthcare brands and companies. Jordana loves finding the most current research in nutrition to create meaningful content to share with her clients. Jordana has been a member of the Academy of Nutrition and Dietetics since 2018 and also holds certifications in both Personal Training and Health Coaching.