Does Ashwagandha Increase Testosterone​?

January 30, 2025

4 mins

Ashwagandha has been used in traditional medicine for centuries, mainly as an adaptogen to help the body manage stress. It’s often associated with benefits like improved energy, reduced anxiety, and better overall well-being. But in recent years, there’s been growing interest in its potential role in boosting testosterone.

So, does ashwagandha actually help increase testosterone levels? Let’s take a closer look at the research, how it works, and who might benefit from it.

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What is Ashwagandha?

Ashwagandha – scientifically known as Withania somnifera – is a plant that belongs to the nightshade family. It’s commonly referred to as "Indian ginseng" due to its reputation in traditional medicine for enhancing vitality and longevity, though it is not actually related to true ginseng.

Ashwagandha is an adaptogenic herb that has been used for centuries in Ayurvedic medicine – the traditional healing system of India. Its name comes from the Sanskrit words ashva, meaning horse, and gandha, meaning smell, referring to the herb’s distinct aroma that is said to resemble that of a horse. This may also allude to the traditional belief that Ashwagandha can impart the strength and vitality of a horse.

 In Ayurvedic medicine, ashwagandha is primarily used for its adaptogenic properties – helping the body manage stress and restore balance. It’s also used to:

• Boost energy levels and combat fatigue

• Improve mental clarity and focus

• Enhance sexual health and fertility, particularly in men

• Support immune function and reduce inflammation

• Aid in managing symptoms of anxiety, depression, and insomnia

How Ashwagandha May Influence Testosterone

Ashwagandha is often called an adaptogen because it helps the body manage stress. The theory is that by reducing cortisol (the stress hormone), ashwagandha helps create a better balance for testosterone to thrive. In other words, less stress may lead to more testosterone in the body.

Several studies have looked at how Ashwagandha affects testosterone levels, and the results are pretty promising.

One study found that men who took ashwagandha for about eight weeks experienced a significant boost in testosterone levels – by nearly 15% – compared to a placebo group. These guys also saw improvements in muscle strength and size, which are often tied to testosterone.

Another study focused on men with low sperm count and found that after taking ashwagandha, not only did their testosterone levels go up, but they also saw improvements in sperm quality, which is often linked to healthy testosterone production.

A more recent study looked at stressed individuals and found that ashwagandha supplementation helped reduce cortisol levels. Since high cortisol can actually lower testosterone, this reduction in stress may create a better environment for testosterone to increase.

While the results are generally promising, it’s important to note that the effectiveness of ashwagandha can vary from person to person. Most of the studies show that it works best for people dealing with stress or age-related testosterone decline. It seems that ashwagandha’s biggest benefit is in balancing out cortisol levels, which might allow testosterone to naturally rise.

So, if you’re feeling run down from stress or noticing a drop in energy and muscle mass, Ashwagandha could be worth considering. Just remember, more research is still needed to fully understand how it works for everyone, but the studies so far are encouraging. 

Who Might Benefit from Ashwagandha?

Ashwagandha isn’t a one-size-fits-all supplement, but it could be especially helpful for certain groups of people.

Younger vs. older individuals 

While testosterone levels naturally decline with age, younger men may still benefit from ashwagandha – particularly if they’re dealing with stress, fatigue, or difficulty focusing. For older men, who are more likely to experience a noticeable dip in testosterone, Ashwagandha could be helpful in boosting levels and supporting overall vitality. So, whether you’re in your 20s or 50s, Ashwagandha might offer some benefits depending on your specific needs.

Those with low testosterone or stress-related conditions

If you’re dealing with low testosterone, ashwagandha could help by reducing stress and lowering cortisol levels, which can negatively impact testosterone production. For men experiencing symptoms like fatigue, low libido, or mood swings, ashwagandha may offer a natural way to support hormone balance. It’s also beneficial for those dealing with chronic stress, as it helps the body manage stress more effectively, which can indirectly support healthy testosterone levels.

Those looking to improve physical performance or muscle mass

If you're hitting the gym and want to boost your physical performance or muscle mass, Ashwagandha could be a game-changer. Studies suggest that it may help increase strength and muscle size, making it a popular choice among athletes or anyone looking to get the most out of their workouts. Plus, with its potential to support testosterone, it could help in building muscle over time.

Potential Side Effects and Considerations

Ashwagandha is generally considered safe for most people, but like any supplement, it’s not completely risk-free. Here’s what you should know before adding it to your routine.

Common side effects

Most people tolerate ashwagandha well, but some may experience mild side effects like digestive issues, nausea, or drowsiness. Since it has a calming effect, some users report feeling overly relaxed or even slightly sedated, especially when taken in higher doses.

Long-term use and risks

There isn’t a ton of research on the long-term effects of ashwagandha, so it’s unclear whether taking it for years at a time is completely safe. Some concerns include potential interactions with thyroid function and hormone levels, as well as its effects on people with autoimmune conditions. If you have a thyroid disorder or an autoimmune disease like rheumatoid arthritis or lupus, it’s best to check with a doctor before taking ashwagandha regularly.

Dosage and precautions

Typical doses range from 250 mg to 600 mg per day, depending on the extract and its potency. Higher doses may lead to more noticeable side effects, so it’s best to start on the lower end and see how your body responds. Pregnant or breastfeeding women should avoid ashwagandha, as its safety in these cases hasn’t been well studied. It may also interact with certain medications, particularly those for blood pressure, blood sugar, or thyroid issues.

Alternatives That May Improve Testosterone 

If you’re looking to boost testosterone, ashwagandha isn’t the only option. There are other herbs, supplements, and lifestyle changes that can help, as well as medical treatments like testosterone replacement therapy (TRT).

Other herbs and supplements

Several natural compounds have been studied for their potential effects on testosterone levels:

• Fenugreek:  Some research suggests it may help support testosterone by reducing the breakdown of free testosterone in the body.

• Tongkat ali: Often called "Malaysian ginseng," this herb has been linked to increased testosterone and improved libido.

• D-Aspartic acid: An amino acid that plays a role in hormone production, though studies on its effectiveness for boosting testosterone are mixed.

• Zinc and vitamin D: Both are essential for testosterone production, and deficiencies in either can lead to lower levels.

Lifestyle changes to support testosterone

Natural ways to maintain healthy testosterone levels include:

• Strength training: Lifting weights, especially compound movements like squats and deadlifts, has been shown to boost testosterone.

• Getting enough sleep: Poor sleep can lead to lower testosterone, so aiming for at least seven to nine hours a night is crucial.

• Managing stress: Chronic stress increases cortisol, which can suppress testosterone production. Activities like meditation, deep breathing, or simply unplugging from work can help.

• Optimizing diet: Eating enough healthy fats, protein, and micronutrients (like zinc and magnesium) supports testosterone production.

Testosterone replacement therapy (TRT)

For men with conditions associated with low testosterone, TRT may be an option. This involves prescription testosterone in the form of injections, gels, or patches to restore levels to a healthy range. While effective, it should only be considered under a doctor’s supervision, as it comes with potential risks and side effects.

With the Rex MD TestoRx program, you’ll have access to quality care and testosterone replacement therapies or other testosterone solutions (when clinically appropriate) that can help you feel like yourself again. 

To find out if the program is right for you, just answer some questions about your symptoms and medical history. Your provider will order lab work for you to help determine if you’re eligible for TRT or another testosterone solution available through the program.

Then, you’ll be able to schedule a virtual call with the Rex MD care team to further discuss your results, eligibility, and which treatment option would be most suitable for you, if any. 

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