Does ashwagandha increase testosterone? Ashwagandha is a traditional herb used in Ayurvedic medicine with a reputation for enhancing health and vitality. It’s commonly taken as a dietary supplement and may impact testosterone and overall sexual health in men. This is important since up to 40% of men worldwide experience testosterone deficiency.
This article explores the scientific evidence behind ashwagandha’s potential to boost testosterone.
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What is Testosterone?
Testosterone is a sex hormone commonly called a male hormone. It impacts sexual health, libido, reproduction, mood, muscle mass, red blood cell formation, bone density, menstrual cycles in women, and more. Both men and women produce testosterone, which is essential in the right amount for overall well-being.
Testosterone is produced in the testicles of men and in the ovaries of women. The adrenal glands make dehydroepiandrosterone (DHEA), which the body turns into testosterone. This hormone is responsible for male characteristics such as a deep voice and masculine features. Therefore, men need higher amounts of testosterone than women.
What Are The Consequences of Low Testosterone?
The symptoms and health conditions associated with low testosterone in men and women include:
- Shrinking testicles in men
- Erectile dysfunction (ED) in men
- Reduced sex drive
- Hot flashes
- Reduced pubic and armpit hair
- Lower sperm count
- Male and female infertility
- Mood changes
- Depression
- Anxiety
- Problems with concentration and memory
- Decreased muscle mass, strength, and endurance
- Increased body fat
- Enlarged breast tissue in men
- Slowed growth or development in teenage boys
- Fatigue
- Reduced muscle tone
- Vaginal dryness in women
- Thinning hair
- Difficulty sleeping
- Brittle, dry skin
- Irregular menstrual cycles in women
- Decreased physical performance
The symptoms experienced vary from person to person and depend on age, gender, and specific testosterone levels.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an herb used historically in India for its medicinal properties. It comes from an evergreen shrub found in Africa, the Middle East, and India. Ashwagandha has been used for thousands of years as a medical plant, particularly in traditional Ayurvedic medicine.
Ashwagandha supplements are available in numerous forms, such as elixirs, capsules, pills, and powders.
Active Compounds and Properties
Ashwagandha contains numerous bioactive compounds, particularly withanolides, which have antioxidant and anti-inflammatory properties.
Therefore, ashwagandha supplements are touted to improve several conditions, including:
- Anxiety
- Stress
- Athletic performance
- Joint pain
- COVID-19
- Fatigue
- Diabetes
- Male infertility
Such supplements may contain ashwagandha leaves, roots, or root/leaf extracts.
Does Ashwagandha Increase Testosterone?
Most studies found ashwagandha increases in testosterone, and others have reported mixed results. Examples of research studying the effects of ashwagandha on testosterone include:
Studies Supporting Testosterone Increases
- One study found that overweight men ages 40-70 who took ashwagandha extract containing 21 mg of withanolide glycosides daily for eight weeks experienced an 18% increase in DHEA and a nearly 15% boost in testosterone levels.
- A review found that ashwagandha root and root/leaf extracts in three of four studies showed increases in testosterone levels of 15.3-17.3% in adult men who took 400-675 mg daily.
- Another study found that mildly obese men ages 40-70 who were supplemented with 200 mg of ashwagandha root extract twice daily for 12 weeks had less fatigue and significant increases in free testosterone and luteinizing hormone.
- Research conducted on 50 adult men for eight weeks suggests that taking 300 milligrams of ashwagandha root extract twice daily leads to significant increases in testosterone.
- Another review demonstrated that ashwagandha supplementation increased testosterone and luteinizing hormone in men with no differences in women. This review also showed that ashwagandha supplements helped decrease body fat.
Studies Showing an Unknown or No Relationship
- One of four studies in a review found no effect of ashwagandha supplements on testosterone in men compared to a placebo group, though testosterone was still 11.4% higher than baseline values.
- A study in women found that those who took 300 milligrams of ashwagandha root extract twice daily for 8 weeks experienced improvements in menopause symptoms and increased estrogen but no significant differences in testosterone levels.
- Researchers also report that healthy women who took 300 milligrams of ashwagandha supplements twice daily for eight weeks had improvements in sexual health, well-being, and vitality, though the researchers didn’t measure testosterone levels.
Most studies, but not all, in men found that taking ashwagandha supplements increased testosterone. Any differences in results may be due to variability in study design, such as a low number of study participants or variations in the ashwagandha supplements used.
In women, ashwagandha showed improvements in sexual function and menopause symptoms but not necessarily increased testosterone.
How Ashwagandha May Affect Testosterone
Ashwagandha may directly or indirectly affect testosterone levels.
Potential Mechanisms
Potential mechanisms associated with ashwagandha’s effects on testosterone include a reduction of stress and cortisol levels, which both appear to impact testosterone. Furthermore, ashwagandha is linked to increases in DHEA sulfate, a sex hormone that converts to testosterone.
Comparative Effectiveness
In addition to ashwagandha, other testosterone-boosting supplements are widely available. A review showed the beneficial effects of fenugreek supplementation on testosterone levels, as well as some evidence favoring Asian red ginseng and forskolin root extract.
The researchers found weak or no evidence for testosterone-boosting effects after consuming herbs tribulus, maca, musli, garcinia, reishi, stinging nettle, longjack, and cordyceps.
Ashwagandha appears to be more effective than D-aspartic acid for increasing testosterone. One study showed D-aspartic acid had no effect on testosterone but reduced estrogen by 16%. Another study found that supplementing with 6 grams of D-aspartic acid decreased total and free testosterone levels in resistance-trained men.
Dosage and Safety Considerations
While there are no official dosing recommendations for ashwagandha supplements, common doses used in research studies are 400 to 700 mg daily to boost testosterone. Up to 1,000 milligrams per day appears to be safe to take for at least three months.
However, individuals should consult with a healthcare provider before taking ashwagandha or any other dietary supplements, as they may interact with medications or have unexpected adverse effects. For example, some case studies found that taking up to 1,350 milligrams of ashwagandha daily for a week to four months may have caused liver injury.
Possible Side Effects and Contraindications
Ashwagandha may cause side effects and is not necessarily right for everyone.
Possible side effects linked to ashwagandha supplements include:
Liver injury has been reported in severe cases. Signs of liver injury include jaundice, yellowing of the skin and eyes, and lethargy.
Health conditions that necessitate caution or avoidance of ashwagandha supplements include:
- Hormone-sensitive prostate cancer
- Conditions requiring prescription medications
- Thyroid diseases
- Adverse reactions after using ashwagandha supplements
- Autoimmune disorders
Individuals about to undergo surgery and those who are pregnant or breastfeeding should avoid ashwagandha supplements. They may induce abortion in high doses.
While studies have used ashwagandha supplements safely for up to three months, evidence regarding safety after long-term use is lacking.
Practical Tips for Supplementation
Individuals considering ashwagandha supplementation should talk with their doctor before taking these supplements, as they are not regulated by the FDA. It’s important to select high-quality ashwagandha products tested by third-party companies for purity and quality.
Read the ingredient labels to see if dietary supplements contain additional ingredients. Take ashwagandha supplements exactly as a healthcare provider has directed. Patients should report any new or unusual side effects to their doctor and undergo routine hormone testing.
Complementary Lifestyle Changes
In addition to taking ashwagandha supplements or undergoing testosterone replacement therapy (TRT), healthy lifestyle changes can optimize testosterone balance. Examples include:
- Eat testosterone-boosting foods (fruits, vegetables, high-protein foods, nuts, seeds, olive oil, etc.).
- Avoid processed foods (including processed meats and refined grains), breads, pastries, desserts, sugar-sweetened drinks, and other added sugars.
- Complete aerobic and resistance exercises regularly.
- Get enough sleep (7-9 hours).
- Minimize stress.
Cook nutritious meals at home vs. dining out when possible; studies show that eating out frequently is linked to low testosterone.
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Key Takeaways
- Does ashwagandha increase testosterone? It’s likely, particularly in men.
- Based on current scientific evidence, ashwagandha has the potential to be a natural testosterone-boosting dietary supplement and diminish unpleasant symptoms associated with low T.
- However, due to possible side effects, medication interactions, potential health risks linked to high doses, and unknown health effects of long-term ashwagandha use, it’s vital for individuals to consult with a healthcare provider before taking ashwagandha supplements. This is particularly true for people taking prescription medications and those with medical concerns.
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