If you’ve browsed men’s health forums, Reddit or TikTok, you might have come across ashwagandha. It’s marketed as a stress reliever, a performance enhancer and even hyped as a natural testosterone booster.
So what’s the truth about its impact on men’s hormone levels? Here’s what the science says.
Key Takeaways
- Ashwagandha may support testosterone levels, mainly in men dealing with stress or fertility concerns.
- Most healthy men will see small or no changes.
- Results can often take 8-12 weeks of daily use.
- It may also help reduce stress, boost libido and improve energy.
What is ashwagandha?
Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb often called Indian ginseng. It’s considered an adaptogen, meaning it might help the body manage stress and restore balance.
Modern extracts such as KSM-66 and sensoril are popular in men’s health supplements for their potential testosterone-supportive benefits. These extracts have been the focus of many testosterone-related studies.
Does ashwagandha increase testosterone?
The short answer is ashwagandha may support testosterone levels, but mostly in men who are stressed, fatigued or dealing with fertility concerns. For healthy men, changes tend to be small or inconsistent. Its real strength may lie in stress reduction, sleep improvement and overall vitality, not dramatic hormone spikes.
If we dive into the research, several small clinical studies suggest that men taking ashwagandha regularly may experience modest increases in testosterone levels and improvements in energy, strength and fertility.
In a double-blind trial, men taking 600mg of KSM-66 daily for 8 weeks had modest increases in testosterone and reduced stress levels. Another study in men with infertility found that 5g of ashwagandha root powder daily for 3 months improved sperm health and raised testosterone.
Another found that ashwagandha supplementation was associated with increases in testosterone, muscle strength and workout performance compared with placebo.
Ashwagandha’s testosterone-related effects appear strongest in men who are:
- Stressed or fatigued
- Dealing with infertility
- Have lower baseline testosterone
Healthy young or middle-aged men with normal hormone levels typically see small or inconsistent changes. In these cases, ashwagandha may still support sleep, libido and stress—but not necessarily testosterone in a meaningful way.
So, while ashwagandha can help optimise testosterone, it won’t dramatically improve your T levels like testosterone replacement therapy will.
How does ashwagandha increase testosterone?
Ashwagandha isn’t a direct testosterone “booster”. Instead, its effects seem to work through several indirect pathways:
Lowering cortisol
High chronic stress suppresses testosterone production. Ashwagandha is shown to reduce cortisol, which may help restore hormonal balance.
Improving sleep and recovery
Better rest is linked to healthier testosterone rhythms and more stable energy levels.
Supporting testicular function
Ashwagandha’s antioxidant properties may help protect reproductive cells and support normal hormone synthesis.
Ashwagandha benefits for men
Though testosterone changes are small, men often note other potential benefits, such as:
- Calmer mood and less anxiety
- Improved sleep and energy
- Better gym performance and recovery
- Increased libido and sexual satisfaction
- Enhanced focus and motivation
Many of these benefits occur regardless of testosterone changes, thanks to ashwagandha’s stress-balancing effects.
What dose of ashwagandha can boost testosterone levels?
Research trials have used a range of doses when exploring ashwagandha’s impact on testosterone levels
- Standardised extracts (e.g., KSM-66): around 600 mg daily, divided into two doses
- Root powder: typically 3-5 grams per day.
Ashwagandha side effects for men
Ashwagandha is generally well-tolerated, but side effects can occur, especially at higher doses or with prolonged use.
Possible side effects include:
- Upset stomach
- Drowsiness or mild sedation
- Headache or dizziness
Avoid or use caution if you:
- Take thyroid or blood pressure medication
- Have an autoimmune condition
- Are trying to conceive (very high doses may affect sperm morphology)
- Have sleep issues and are sensitive to calming herbs
Get your T levels checked
If you have signs of low testosterone (like low energy, reduced libido, or muscle loss), it’s best to get tested before starting supplements.
Ashwagandha may support overall wellbeing and hormone balance, but it is not a substitute for clinically prescribed TRT.
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