Does ashwagandha increase testosterone

What the published research actually shows about testosterone

Ashwagandha is the herbal extract with the strongest evidence for increasing testosterone in men. The 2021 Smith systematic review in Advances in Nutrition examined 32 trials of 13 herbs and identified ashwagandha as one of only two herbs with consistent positive effects on serum testosterone. The mechanism is indirect. Ashwagandha reduces cortisol. Cortisol suppresses testosterone production through the hypothalamic pituitary gonadal axis. Lower cortisol allows testosterone production to recover. Here is what the trials actually show.

1. Stressed and overweight men see the biggest increases

The Lopresti 2019 crossover trial published in American Journal of Men's Health gave 600 mg daily of ashwagandha extract to 57 overweight men aged 40 to 70 for 8 weeks. Serum testosterone increased by 14.7 percent versus placebo (p less than 0.05). The Chauhan 2022 trial reported a 66.5 ng/dL increase versus baseline (p less than 0.0001) over 8 weeks. The effect is biggest where there is room to recover, meaning men whose stress, sleep or weight has suppressed natural production.

2. Younger resistance-trained men also respond

The Wankhede 2015 trial in Journal of the International Society of Sports Nutrition gave 600 mg daily to 57 men aged 18 to 50 starting resistance training. Testosterone increased 96.2 ng/dL versus 18.0 ng/dL in placebo. The Ziegenfuss 2018 STAR trial published in Nutrients found similar responses. The mechanism here may be partly stress-related (resistance training is a stressor) and partly direct effects on androgen-producing cells.

3. Men with normal testosterone see little change

The 2023 Smith Witholytin trial in Journal of Psychopharmacology recruited adults with high stress but baseline testosterone in the normal range. Stress and fatigue improved significantly. Testosterone did not change significantly. The pattern across the literature is clear. Ashwagandha restores testosterone toward normal in men whose levels are depressed by stress or other factors. It does not push normal testosterone into supraphysiological territory the way exogenous testosterone does.

4. The mechanism is cortisol not direct androgen synthesis

Ashwagandha is not a testosterone booster in the pharmacological sense. It is an adaptogen that lowers cortisol. The Salve 2019 trial documented cortisol reductions of 14.5 to 27.9 percent at 250 mg and 600 mg doses over 8 weeks. Lower cortisol allows luteinising hormone signalling to recover, which allows the testes to produce testosterone normally again. This is why men whose cortisol was already low see little testosterone change. There is nothing to recover from.

5. The effect size is modest compared to medication

Testosterone replacement therapy produces serum testosterone increases of 200 to 600 ng/dL within weeks. Ashwagandha produces increases of 50 to 100 ng/dL over 8 to 16 weeks in responders. The effect is real but it is not pharmacological replacement. Anyone with clinically diagnosed hypogonadism needs proper medical assessment and likely TRT. Ashwagandha may be useful as an adjunct or for men with stress-related suppression but it is not a substitute for medication when medication is indicated.

How to actually use ashwagandha for testosterone in five steps

If you have decided to try ashwagandha for testosterone support, here is the protocol that matches the clinical trials that produced positive results. Anything off this protocol is unlikely to replicate the documented effects.

Step 1. Establish a baseline with a blood test

Ask your GP for total testosterone, free testosterone, sex hormone binding globulin (SHBG) and luteinising hormone (LH). Without a baseline you have no way to know whether the supplement is working. Test in the morning between 7am and 10am because testosterone follows a diurnal rhythm. Retest at 12 weeks under the same conditions for a fair comparison.

Step 2. Use the clinically tested dose

Take 600 mg of standardised root extract daily, either 300 mg twice daily or 600 mg once daily with the largest meal. Look for KSM-66 or Sensoril branded extracts standardised to at least 2.5 percent withanolides. Lower doses (125 to 300 mg) show smaller effects in the trials. Higher doses (above 600 mg) do not produce bigger testosterone increases but do increase side effect risk.

Step 3. Address sleep and stress in parallel

Ashwagandha works through stress reduction. If you sleep 5 hours a night, drink heavily, train without recovery and live in chronic stress, the supplement has more to fix than it can reasonably manage. The men in the trials slept reasonably well and were not actively destroying their hormonal health. Fix sleep first (7 to 9 hours), reduce alcohol, manage training volume.

Step 4. Maintain bodyweight in a healthy range

Excess body fat increases aromatase activity converting testosterone to oestrogen. The trials showing biggest testosterone responses were in overweight men, partly because reducing stress allowed natural weight loss which itself improves testosterone. If your BMI is above 30, losing 5 to 10 percent of bodyweight will do more for your testosterone than any supplement.

Step 5. Run the protocol for 12 to 16 weeks then reassess

Testosterone changes take time. Most trials measure effects at 8 to 16 weeks. Quitting at 4 weeks because nothing has changed misses the window. Retest blood at 12 weeks. If testosterone has risen meaningfully and symptoms have improved, continue. If nothing has shifted, ashwagandha is not the answer for your situation. See your GP for proper hypogonadism assessment.

For men who want to support natural testosterone production without the hassle of capsules and powders, our Ashwagandha Gummies deliver the same standardised root extract dose used in the clinical trials. Same active ingredient. Same daily dose. Much easier to take consistently for the 12 to 16 weeks the testosterone research requires.

When ashwagandha is a problem

Ashwagandha at standard doses is generally safe for healthy adult men. The UK Food Standards Agency is currently reviewing ashwagandha food supplements. Stop the supplement and see your GP if any of the following apply.

• Hormone-sensitive prostate cancer or family history thereof. Ashwagandha may raise testosterone which could theoretically affect hormone-sensitive prostate tumours. NCCIH advises avoidance.
• Yellowing of skin or eyes, dark urine or right-sided abdominal pain. These signal possible liver injury which has been reported rarely with ashwagandha (LiverTox 2024).
• Thyroid medication or thyroid disease. Ashwagandha can raise T3 and T4 levels and may destabilise dosing of levothyroxine or trigger hyperthyroid symptoms.
• Autoimmune conditions such as rheumatoid arthritis, multiple sclerosis or lupus. Ashwagandha can stimulate the immune system which may worsen these conditions.
• Surgery planned within 2 weeks. Ashwagandha may interact with anaesthetics and affect blood sugar. Stop 2 weeks before any planned procedure.

Anyone taking thyroid medication, sedatives, immunosuppressants, diabetes medication or blood pressure medication should consult their GP before starting daily ashwagandha. Men with clinically diagnosed hypogonadism need proper assessment for TRT rather than relying on a herbal supplement.

More on ashwagandha and male health

Testosterone is only part of the male hormonal picture. Our piece on what does ashwagandha do for men covers the broader benefits. Does ashwagandha make you horny covers the libido and sexual function evidence. And what is ashwagandha good for covers the full range of documented effects.