How Much Ashwagandha per Day for Testosterone

Ashwagandha has become one of the most talked-about adaptogenic herbs in the UK, often linked with benefits for stress, sleep, energy, and hormone balance. One of the most common questions people ask is whether it can support testosterone and, if so, how much ashwagandha should be taken per day for this purpose. While research is still emerging, there is some evidence that ashwagandha may help maintain healthy testosterone levels in certain groups of men, particularly those dealing with high stress or engaging in physical training. To make sense of the conversation, it helps to look at the traditional background, the latest findings, and practical guidance on dosage.

Want to learn more about how ashwagandha works and what to expect? Visit our Ashwagandha Guidance Hub where we answer the most common questions and explore the science behind this ancient herb.

Ashwagandha’s traditional role in vitality

In Ayurveda, ashwagandha was historically used as a rasayana, a type of herb believed to restore vitality and support reproductive health. It was often recommended to men to help with stamina, strength, and resilience. These associations with male vitality have led to its modern reputation for testosterone support, although it is important to remember that traditional use was based on holistic observations rather than the measurement of hormones.

Modern research on testosterone and ashwagandha

Scientific studies have started to explore the link between ashwagandha and testosterone. Some clinical trials suggest that men who took ashwagandha extract saw a modest increase in testosterone compared with those who did not. These effects seemed most notable in men under stress or those taking part in resistance training programmes. The idea is that ashwagandha helps reduce cortisol, the body’s main stress hormone, which in turn may support more balanced testosterone production.

How much ashwagandha is typically studied?

Most of the research looking at testosterone has used standardised ashwagandha extracts rather than raw powders. Typical dosages in studies range from around 300 mg to 600 mg per day, often divided into one or two servings. These amounts are considered moderate and are within the commonly recommended daily intake for general wellbeing. For men aiming to support testosterone, it appears that consistent daily use over several weeks is more effective than occasional use.

Does more mean better?

Taking higher doses of ashwagandha is not always better. While some studies have tested amounts above 600 mg per day, the benefits do not necessarily increase in proportion. In fact, taking too much can sometimes lead to mild side effects such as stomach upset or drowsiness. It is usually best to stay within the studied ranges and follow product guidance, especially as supplements can vary depending on whether they use whole root powder or concentrated extracts.

Lifestyle factors still matter

Even if ashwagandha helps support testosterone, it should not be relied upon as the only factor. Hormone health is strongly influenced by sleep, nutrition, physical activity, and stress management. Ashwagandha may play a role in creating a supportive environment for testosterone, but it works best alongside healthy lifestyle habits rather than as a stand-alone solution. For some men, the greatest benefit of ashwagandha may be improved resilience and recovery, which indirectly contributes to balanced hormones.

A balanced view

So, how much ashwagandha per day for testosterone? The most consistent evidence suggests that 300 to 600 mg of a standardised extract, taken daily over several weeks, may help support healthy testosterone levels in men who are stressed or training regularly. It is not a guarantee, and results can vary, but it can form part of a natural approach to wellbeing. Always check the guidance on the supplement you choose, as different products contain varying strengths, and seek advice if you have health conditions or are taking medication.

If you are interested in trying ashwagandha in a simple and enjoyable way, our ashwagandha gummies are a convenient option. They are tasty, easy to take, and designed to help support calm, balance, and everyday wellbeing naturally.