Does Ashwagandha Increase Testosterone?

Are you wondering “does ashwagandha increase testosterone?” One of the main reasons you may be interested in taking Ashwagandha are its purported testosterone-boosted properties. 

In this article, we’ll be covering whether or not this popular herbal supplement is actually beneficial for boosting your testosterone. Keep reading to find out.

Does Ashwagandha Increase Testosterone?

So, can ashwagandha increase testosterone levels? As a short answer, yes. Studies show that the Ashwagandha effect on testosterone is positive, specifically in young men.

This is likely due to ashwagandha’s effect on reducing cortisol levels and sleep time/quality, as chronically elevated cortisol levels can suppress testosterone production.

Ashwagnadha appears to be very useful as a stress-reliever, but further research is needed to fully substantiate claims about its use as a sports supplement. 

This conclusion is based on a 2020 systematic review of Ashwagandha, alongside many other herbal supplements, to examine claims of increased testosterone. The study examined a total of 13 herbs and 32 different studies.

Out of all these herbs, only fenugreek extracts and ashwagandha were shown to have any positive effects on testosterone. Overall, this should show you to always be wary of supplements making claims about things like boosted testosterone and increased performance.

While ashwagandha is an exception, there are many herbal supplements out there that will produce minimal results at best. You should always be skeptical about marketing claims, and always conduct your own research before buying any sports supplement. 

Out of the 4 studies that covered Ashwagandha in the systematic review, 3 demonstrated that the supplement had positive effects on testosterone levels. The range of testosterone increases across these studies was 14.7-17.3%, showing a fairly significant increase.

This led the researchers to draw the conclusion that Ashwagandha is one of the few herbal supplements with genuine evidence to back up claims of testosterone-boosting effects.

Because these 4 studies are a relatively small sample size, the systematic review determined that while there is fairly strong evidence that Ashwagandha boosts testosterone, further research is still needed to make definitive claims about the efficacy and safety of this supplement. 

It should also be noted that just because a supplement increases testosterone – alone it will not necessarily have major effects on your training, strength, or musculature. Especially if you’re already in the healthy normal range of testosterone.

However boosting your T, improving sleep quality and reducing stress will likely have an effect on your lean mass and performance.

What Does The Scientific Data Say About Ashwagandha And Testosterone?

While the systematic review mentioned above is a great overview of Ashwagandha’s effects on testosterone, let’s take a look at individual studies that examined its effects on T-levels as well. This should give you a better idea of the specific results found by studies examining Ashwagandha.

1. Randomized Controlled Trial

The first study we’ll be looking at is a randomized control trial published in 2019. It should be noted that this is one of the studies looked at in the systematic review. 

This study examined overweight men from ages 40-70 who were experiencing symptoms of mild fatigue. The group was administered a 300mg ashwagandha supplement standardized to 35% withanolides. This was administered daily for 8 weeks.

When compared to a control group, those taking ashwagandha experienced a 14.7% greater increase in testosterone. While the researchers concluded that ashwagandha does appear to have applications for boosting testosterone, further studies with larger sample sizes are needed to substantiate their findings.

2. Another RCT

The next study we’ll be taking a look at is a more recent randomized control trial from 2022. As a result of the publication date, this study was not examined in the systematic review. 

This study examined 50 adult men who all experienced symptoms of low sexual desire. The participants in the study took a 300mg ashwagandha root extract supplement daily, which was standardized to 5% withanolides.

When compared to a placebo group, the ashwagandha group experienced statistically significant increases in serum testosterone levels of around 17% on average. On top of this, the ashwagandha group also displayed a significant increase in the subjective perception of their sexual well-being. 

3. Systematic Review

Finally, let’s take a deeper look at the systematic review mentioned above. First off, out of the 2 studies covered above, only the first is taken into consideration in the systematic review.

This is because the first study was published in 2019, and the second study was published in 2022, while the systematic review was conducted in 2020. With that being taken into consideration, what did the other 3 studies examined by this review look like? 

Let’s begin by taking a look at the 2 other studies which produced positive results. The first study examined 57 men, who were given 600mg of ashwagandha a day. This study saw a 15.3% increase in their testosterone concentrations.

The other study examined 46 infertile men who were given 675mg of ashwagandha a day, and saw a 17.3% increase in the testosterone levels after 90 days. 

Now let’s take a look at the one study which produced more neutral results. This study was conducted on both men and women, who were all given 240mg of Ashwagandha daily for 60-days.

This study found that testosterone levels were slightly raised in males, but not in females. However, the changes in testosterone were not significant when compared with a placebo group.

This study however was more about stress-relieving properties, and conclusion says that further research is needed to make definitive claims about the use of ashwagandha.

Overall, taking all information together, we can see that the use of ashwagandha for improving testosterone levels is very promising. 

Which Ashwagandha is Good for Testosterone?

The 2 types of ashwagandha used in the studies we’ve covered are KSM-66 Ashwagandha Root Extract which is standardized to 5% withanolides, and Shoden Ashwagandha, which is standardized to 35% withanolide glycosides.

Ultimately, it appears like both types of this supplement delivered results of higher testosterone. With that being said, Shoden was used in the one study where testosterone levels weren’t significantly raised.

This doesn’t necessarily mean one form of Ashwagandha is better than the others, instead, it points to the need for further studies to be conducted on both forms of Ashwagandha. 

It should also be pointed out that the study which showed insignificant boosts in testosterone levels used the lowest dose of ashwagandha out of the 5 studies we covered.

The others used between 300-675mg of ashwagandha daily, while this one only used 240mg. While this may not seem like a major difference, this may be why less significant results were reported.

Therefore, based on this evidence, it appears like taking a higher dose may lead to better results. The ashwagandha we recommend, Transparent Labs KSM-66 Ashwagandha contains 600mg in each dose. 

Will the Testosterone Boosting Effect of Ashwagandha Lead to Major Changes in Muscle Hypertrophy and Strength?

Only one of the studies covered above examined the potential use of Ashwagandha as a sports supplement. However, the results do show that it may be useful in boosting muscle mass and strength when used alongside resistance training. 

This study examined men with little experience in resistance training who underwent 8 weeks of training while taking ashwagandha. As already mentioned, this study found that the ashwagandha group had significantly higher testosterone levels after the study than the placebo group.

They also showed significant increases in strength and muscle size, as well as having less exercise-induced muscle damage.  

Despite these findings, it’s worth noting that the increases in testosterone levels found across all these studies (14.7-17.3%) is likely not high enough to lead to major changes in musculature or strength.

So, although ashwagandha does appear to improve testosterone in men, be wary of any supplement companies using this evidence to make outlandish marketing claims about ashwagandha’s potential effects when it comes to training.

Before buying any supplement, be sure to conduct the proper research before making a decision so you can know what to expect.

With all this being said, there are not many other dietary supplements that can genuinely raise testosterone levels much at all, making ashwagandha fairly unique in this regard.

Especially with the desired effects of higher testosterone levels including increased muscle mass, and strength, ashwagandha may prove to be a very beneficial sports supplement. However, just modest increases in testosterone levels won’t magically make you significantly stronger or more muscular.

While results from the studies listed above are very promising for a moderate boost in testosterone, more studies still need to be conducted to draw any definitive conclusions about the performance-enhancing effects of ashwagandha. 

Keep in mind that aside from raising your T levels ashwagandha may improve your sleep time/quality and reduce stress levels as well – all together will likely have a positive effect on your performance and body composition. 

Best Ashwagandha: Transparent Labs KSM-66 Ashwagandha

If the results of the studies covered above look promising to you, and you’re interested in trying Ashwagandha for yourself, then we recommend taking KSM-66 Ashwagandha from Transparent Labs.

As you may have already noticed, this is the same type of Ashwagandha used in several of the studies covered above. Each serving contains 600mg of Ashwagandha extract, which is on the higher end of the average dose of all the trials we examined. 

This is a very simple Ashwagandha supplement, and does not contain any additional active ingredients. Also, like all of Transparent Labs supplements, this contains no artificial sweeteners, coloring, or preservatives. 

This is also a very affordable supplement coming in at only around $0.33 per serving. So, if you’re looking for a high-quality ashwagandha supplement at a great price, then Transparent Labs is a solid choice. 

FAQ

What Does Ashwagandha Do For Males?

Based on the studies we looked at in this article which primarily examined men, Ashwagandha appears to have significant testosterone boosting properties, improve sleep time and quality, and reduce stress levels.

While the increases in testosterone likely aren’t enough to significantly increase strength or muscle mass, boosting test levels 14-17% is highly uncommon for any natural supplement. 

Can 18 Year Olds Take Ashwagandha?

Yes, while it does not appear there are any adverse effects to taking ashwagandha for 18 year olds, it is certainly not necessary for 18 year olds to take ashwagandha for testosterone levels. Most 18 year olds will have naturally healthy testosterone levels, and don’t need any extra supplements.

However, if you’re concerned about your testosterone levels, be sure to talk to your doctor about getting your blood tested. 

Does Ashwagandha Increase Testosterone In Females?

Out of the one study we examined which looked at the effects of Ashwagandha, there were no significant testosterone boosting effects reported.

However, this was also the study where minimal effects were reported in men as well and the dose could be too low. Therefore, further studies need to be conducted to make any definitive claims about ashwagandha’s effects on women.

How Much Ashwagandha Per Day For Testosterone Boosting Effects?

Based on the studies we covered, ashwagandha benefits testosterone levels in doses between 300-675mg per day. You may also be wondering, “how much does ashwagandha increase testosterone?” These doses were shown to increase T-levels between around 15-20% in total. 

Conclusion

So, does ashwagandha boost testosterone? Based on the studies covered in this article – yes, ashwagandha helps testosterone levels go up from between 15-20%.

While these levels likely aren’t enough to cause significant improvements in your strength or physique, it is very rare for a natural supplement to have any effect on testosterone whatsoever.

While further research is needed to draw definitive conclusions about ashwagandha as a sports supplement, current studies are certainly promising. 

If you’re interested in taking a high-quality ashwagandha supplement, we recommend checking out Transparent Labs KSM-66 Ashwagandha.

Have you tried ashwagandha before, or are you looking to try it for the first time? Were you aware that ashwagandha had such a significant effect on testosterone levels? Let us know your thoughts in the comments below!

Also read:

• Tongkat Ali vs Ashwagandha
• Rhodiola vs Ashwagandha
• How Long Does Ashwagandha Take To Work
• Nutrition Ashwagandha
• How Much Ashwagandha per Day for Testosterone
• Is Ashwagandha a Steroid
• Ashwagandha for Muscle Growth
• Does Ashwagandha Make You Gain Weight

References:

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