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How Ashwagandha Boosts Testosterone: Benefits, Dosage & Usage Tips

Ashwagandha and testosterone. It’s a topic we’ve noticed pop up every so often, so we decided to have a look at the research to see what this herb actually does to the hormone.

This adaptogenic herb is known for its ability to help you manage stress, but it’s been used for thousands of years in Ayurveda for other uses, too.

To begin with, let’s go over some information about Withania somnifera, commonly known as ashwagandha.

All About Ashwagandha

Ashwagandha benefits

Ashwagandha is a powerful herb known for its stress-reducing properties by lowering cortisol and improving adrenal gland function. It promotes relaxation, better sleep and a healthier response to stress. Ashwagandha boosts brain health, aiding memory, focus and executive function, while also reducing inflammation in muscles, joints and skin.

It supports immune health, stabilises blood sugar and may help with weight loss by curbing appetite, reducing stress and improving sleep. It also enhances athletic performance by increasing strength, endurance and recovery. For men and women, it balances hormones, improves sexual health and supports heart health and longevity.

Ashwagandha dosage

The amount of ashwagandha you use depends on the reason you’re taking it. Research has that found 250mg to 600mg of ashwagandha extract is great for stress and anxiety, while 600mg is good for testosterone and 300mg is good for sleep. Generally, between 250mg and 600mg is recommended, but this also depends on the type of ashwagandha you’re using, as you don’t need as much Shoden® Ashwagandha, seen as the best ashwagandha, compared to KSM-66 Ashwagandha due to absorbency reasons.

You can learn more about the different types of ashwagandha here.

Ashwagandha side effects

Ashwagandha is generally safe for up to three months but should be used moderately with breaks in between. High doses may cause upset stomach, nausea or diarrhea, and in rare cases, liver issues. Avoid ashwagandha if you're pregnant, breastfeeding or on certain medications, as it may cause complications. Always have a chat with your doctor before use to make sure it’s safe for you.

Does Ashwagandha Increase Testosterone?

Testosterone is a hormone that is used in fertility, muscle gain and to promote the sex drive and while everyone needs testosterone to function, men generally have higher levels.

While more studies are still needed surrounding ashwagandha’s effect on testosterone, there is some research linking the two.

Ashwagandha testosterone ashwagandha benefits may increase testosterone at levels between 300mg and 5g per day. Studies have also shown that taking at least 600mg of ashwagandha each day for about eight weeks showed higher levels of testosterone.

Here are a couple more testosterone ashwagandha benefits:

Ashwagandha Fertility Benefits

So, how to use ashwagandha for male fertility?

A study found that infertile men who took 5g of ashwagandha root powder each day had improved testosterone levels, with increased sperm count, sperm motility, as well as prolactin, luteinising hormone and follicle-stimulating hormone after three months.

Another found that overweight men who took 21mg of an ashwagandha extract for eight weeks had higher levels of testosterone and improved sexual well-being, energy and mental health.

What’s more, another study, where men took 300mg of ashwagandha twice a day for eight weeks had increased testosterone levels and improved sexual functioning.

Ashwagandha Testosterone Bodybuilding Benefits

A study found that men who took 300mg of ashwagandha root twice a day had five times higher testosterone levels than those who didn’t while taking part in an 8-week resistance training program. The group taking ashwagandha also had improvements in muscle size, strength as well as recovery.

As for ashwagandha dosage for muscle growth, an ashwagandha strength study found that taking 500mg of ashwagandha extract led to high upper and lower body strength when following a 12-week resistance training schedule. People taking 750mg to 1250mg for 30 days had similar effects.

How Does Ashwagandha Increase Testosterone?

The exact mechanism of ashwagandha and its effect on testosterone is still being determined, but since ashwagandha has antioxidant properties, it may protect cells in the testes — where most testosterone is produced — from oxidative damage.

Ashwagandha also increases the production of luteinising hormone, which is what helps trigger testosterone production.

Since ashwagandha is an adaptogenic herb, its benefits on stress may also help increase testosterone, as well as benefit libido, sperm quality and cortisol levels.

Are there other herbs that affect testosterone and what herb has the most testosterone? It’s been found that ashwagandha root and root/leaf extracts and fenugreek seed extracts have positive effects on testosterone in men, with some research also showing some evidence for Asian red ginseng, forskohlii root extract, maca root and Tribulus terrestris.

How to Use Ashwagandha for Testosterone?

Ashwagandha can be found in capsules, a powder or as an extract or liquid. Be sure to read the directions of use depending on the form you take but for capsules, like Xandro’s Shoden® Ashwagandha 120mg, take 1 to 2 capsules each day, with food. Be sure to be consistent in taking it daily to build up the ashwagandha levels in your body to then begin to feel its effects.

Further Reading: How Long Before I See Results from Taking Xandro Supplements

End Note

You now know a bit more about ashwagandha effects on testosterone.

If you’re looking for ashwagandha testosterone supplements in Singapore, you can read our blog post here.

Maintain a healthy hormone balance, reduce stress and anxiety and improve your sleep with Xandro’s Shoden® Ashwagandha 120mg!