Does Ashwagandha Increase Testosterone?

Testosterone is the chief male hormone in the human body and low levels are associated with a reduced sex drive, loss of muscle mass and general fatigue. Ashwagandha is a pharmaceutical herb, known to be an adaptogen, traditionally used to help with a variety of illnesses, including reducing symptoms of stress. Scientists are now examining findings from research into whether ashwagandha can help boost testosterone levels, and its looking positive.

How Does Ashwagandha Increase Testosterone?

Further research is needed to pinpoint the exact way in which ashwagandha does what it does to boost testosterone, but based on the findings of research and clinical trials there are strong indications of the main reasons:

• Antioxidant properties - When ashwagandha root extract is taken as a supplement, its powerful antioxidant properties protect cells in the testes from free-radical damage.
• Luteinizing Hormone – ashwagandha has been found to increase production of the luteinizing hormone which is made in the pituitary gland and is the main trigger to the production of testosterone. It is thought that high levels of luteinizing hormone can result in higher testosterone levels.
• Anti-Stress Properties – ashwagandha’s ability to ease stress by lowering cortisol levels may be an important factor in boosting testosterone levels. Chronic stress with a frequent flood of cortisol has many physiological effects and high levels of stress have a detrimental effect on sperm quality and libido. Stress is also believed to interfere with testosterone levels.

How Much Ashwagandha per Day For Testosterone?

As a natural adaptogen, ashwagandha root extract taken as a supplement has been found to be well-tolerated and is available mainly in capsule and powder form. There are no set guidelines on how much ashwagandha is needed to increase testosterone levels, however, clinical studies use between 300mg and 5g per day.

There have been numerous studies conducted specifically to establish the effect of ashwagandha supplementation on both testosterone levels and libido, and these have shown positive outcomes:

Study 1

The Journal of Men’s Health, an international, peer-reviewed publication highlighting cutting-edge research on men’s health, published a study in 2019 where male participants between 40 and 70 years old were given supplements of ashwagandha extract.

Findings of this study showed that there was an increase in testosterone levels of approximately 15%, and an increase of 18% in DHEA (a hormone produced by the adrenal glands which helps produce testosterone). The participants in this study were also involved in a resistance training programme which ran for 16 weeks.

Study 2

The International Society of Sports Nutrition published the results of a double-blind study in 1915 where participants were given a supplement of ashwagandha root extract twice each day, along with a resistance training programme. The supplement group showed significant improvements in muscle strength, and their testosterone levels were approximately five times higher than those in the placebo group.

Study 3

In 2022 The Journal of Health Science Reports published results of an 8-week randomised, double-blind, placebo-controlled study to investigate the aphrodisiac property of ashwagandha root extract in adult males. Participants were 50 men with lower sexual desire, and they were allocated to take either 300 mg of ashwagandha root extract or a placebo twice daily. Compared to the placebo group, the ashwagandha root extract group was associated with a significant increase in libido and serum testosterone levels. The conclusion of the study found that ‘ashwagandha demonstrated a significant subjective perception of sexual well-being and assisted in increasing serum testosterone levels in the participants.’

Does Ashwagandha Increase Testosterone in Females?

Although testosterone is a hormone normally associated with men, it’s an important part of a woman’s sexual and reproductive health. The usual level for a woman prior to menopause is between 15 and 70 nanograms per decilitre of blood. However, this level decreases with age, so following menopause lower levels are considered normal.

Certain symptoms may indicate that a woman could have low testosterone levels. A low libido is one of the factors which could possibly indicate a shortage of testosterone, also missed or irregular periods, vaginal dryness, and osteoporosis.

Biochemistry Research International published the results of a 2015 study entitled ‘Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women’. The report acknowledged the findings that ashwagandha has been shown to decrease cortisol levels and in cases where chronic stress may be very much part of sexual problems, ashwagandha has been found to help with diminished sexual desire in women as well as all forms of sexual dysfunction.

Studies have shown that for women, although ashwagandha improved sexual function and menopause symptoms, it did not necessarily increase testosterone levels.

Facts about Testosterone

Testosterone levels are at their height when a man is between 17 and 19 years of age and then the levels begin to plateau. It’s natural for testosterone levels to reduce gradually as you get older and after 30 years of age testosterone begins to decline by around 1% each year. There may be certain disorders which can cause levels to diminish still further. Metabolic diseases such as type-2 diabetes, prolonged stress, and being overweight are some of the issues which can have a detrimental effect on testosterone levels.

The testes continue to produce testosterone, albeit at a slower pace, and this can sometimes result in a lowering of the libido but there are various safe options to help boost testosterone and libido to help sexual performance. (See link to our article: Low Testosterone: How it Affects Your Sexual Health at the end of this blog).

Testosterone is produced in the testes and sperm is also produced in the testes, but it is the presence of testosterone, activated by signals from the brain, which prompt the body to produce sperm. In the event of fertility problems, it’s normal procedure to check testosterone levels during the evaluation process in case low testosterone levels may be contributing to the problem.

Issues Associated with Low Testosterone Levels

There are other issues apart from possible low libido, which may be caused by low testosterone:

• Depression
• Memory lapses
• Loss of muscle mass
• Reduced bone mass
• Excessive fatigue
• Poor concentration
• Sleep problems
• Mood swings
• Osteoporosis

If you have concerns about possible low testosterone levels, you should consult a doctor. A straightforward physical examination and blood test will enable a doctor or urologist to find out if all is well with the function of your testes and a test will be carried out to establish your testosterone levels.

Can Testoserone Levels Be Too High?

Contrary to what many bodybuilders, weightlifters and athletes might believe, having extra high levels of testosterone is not necessarily a good thing. Unusually high levels are just as detrimental as are abnormally low levels. Here are some of the effects of high levels of testosterone:

• Greater tendency towards aggression
• Lack of patience, i.e. being on a short fuse
• Increased anxiety
• Low sperm count
• Heightened risk of heart attack
• Increased risk of blood clots
• insomnia

If you have concerns regarding your testosterone levels, your doctor, after initial tests, may refer you to a urologist who specialises in all aspects of the male reproductive system and will assess whether you need treatment and explain your options.

The Impact of Diet on Testosterone

You may wish to support healthy testosterone levels by ensuring your diet includes the foods which are known to support production of this important hormone. A naturally healthy, wholefood diet which is nutritionally balanced will give many benefits to your overall health as well as specifically helping with testosterone levels.

Here are some of the foods known to be beneficial:

• Zinc is an important mineral for reproductive health, and it can be found in high amounts in oysters as well as other shellfish. A deficiency in zinc can lead to a condition known as hypogonadism where low testosterone is one of the main factors.
• Lean proteins such as red meat and poultry
• Oily fish such as mackerel, herrings, tuna, trout, salmon, sardines which are high in Omega 3
• Beans, lentils, quinoa
• Nuts
• Leafy green vegetables which are high in magnesium, such as spinach and kale
• Extra virgin olive oil – See findings of a trial in 2013
• Onions – a 2019 study found that onion extract can help hormone production and may raise testosterone levels
• Ginger – anecdotal evidence suggests that ginger extract may help boost testosterone production
• Pomegranates – are known traditionally as a food of fertility. A study of 2012 would suggest that they really can boost testosterone levels.

These are some of the foods you may wish to avoid as they are known to have a negative effect on testosterone levels:

• Processed Goods - Prepackaged meals and snacks fall into this category. They are usually low in nutritional value and have excessive amounts of salt, fat and sugar.
• Trans Fats – These are fats which have been altered by processing, for example, mass-produced baked goods such as cakes and biscuits, also fast-food meals, especially deep-fried items. These types of foods have been found to lower testosterone levels and have a negative impact on testicular function.
• Foods Packaged in Plastic – Research has found these to have a bad effect on hormones due to ingestion of chemicals such as bisphenol A or bisphenol S which comes from water packaged in plastic bottles and foods reheated in plastic containers. This line of research is ongoing and further verification is likely to emerge.
• Alcohol – It is known that too much alcohol can have a very negative impact on testosterone production as well as on sexual function. Excessive alcohol consumption also lowers sperm count.

Facts about Ashwagandha

The botanical name for ashwagandha is Withania somnifera. Growing mainly in India, Africa, and parts of the Middle East, it is an evergreen plant with various other names such as Indian ginseng and Indian winter cherry but ashwagandha is its most popular name. The extracts of this naturopathic plant have been a mainstay in Ayurvedic medicine for hundreds of years, but modern medical science is now aware of its many health benefits. It has been established that these benefits are due to ashwagandha’s rich concentration of compounds known as withanolides which are steroidal lactones and have anti-inflammatory properties as well as tumour-growth inhibiting potential.

Ashwagandha and Stress

Ashwagandha is well known for its ability to reduce the symptoms of stress. When you are suffering from stress your body is flooded with the hormone cortisol and although this effect may be essential for survival in certain circumstances, if stress is your constant companion, your body is put into a state of permanent flight or fight which causes negative effects on both your brain and body. When cortisol levels are chronically elevated, they can cause persistent inflammation and a weakened immune system, along with other potential issues.

There are various healthy and natural ways to manage stress such as exercise, fresh air, meditation or yoga but if you need extra help research has shown that ashwagandha may do the trick due to its ability to manage levels of cortisol. This is due to its ability to significantly lower cortisol levels, giving a helping hand with the symptoms of both physical and mental health.

It has also been found in studies that the effects of stress can lower testosterone levels. The findings of a research study published in 2013 showed that ashwagandha had positive effects when taken by men with stress-related infertility problems.

Safety of Taking Ashwagandha

Side effects from taking ashwagandha root extract are rare, although there have been cases of liver toxicity which occurred with overuse. Ashwagandha could possibly interact with certain other medication and although studies suggest a positive link between ashwagandha and testosterone, before embarking on a course of supplements it is advisable to visit your GP to check your exact levels and establish the cause of any hormonal fluctuations. This is to rule out any underlying conditions which could have an impact on your testosterone levels.

The question of whether ashwagandha is safe to take long term is that it seems to be safe for up to 3 months but there is not yet enough research to be certain of its long-term safety. There are a few conditions which do not react well to this supplement and if you have these you should not take ashwagandha. These are:

• An autoimmune disorder
• Thyroid disorders
• Hormone-sensitive prostate cancer
• Liver problems

Taking a natural approach to dealing with low testosterone, once medical advice has been sought, may prove to be a safer option than chemical hormone replacement therapy. Bear in mind too that as well as supplementing with ashwagandha, including strength training exercise, eating a wholefood diet, getting better quality sleep, and reducing stress levels will all help (ashwagandha will of course give support in easing your stress levels).

There are many brands and various qualities of ashwagandha supplements available on-line and through health food shops but for your peace of mind, our ashwagandha supplement is made using a top-quality Indian extract containing a minimum of 5% withanolides. This is the highest concentration full-spectrum root extract on the market today. It also has the most extensive set of research studies and clinical trials.

More information on Ashwagandha Root Extract.

For further information on the source of our supplement - KSM-66® Ashwagandha follow this link

Further Reading

By way of further information, you may find our blogs on testosterone and ashwagandha of interest:

Low Testosterone: How it Affects Your Sexual Health

Ashwagandha Benefits for Men

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