Indian Ginseng, Withania Somnifera, and Indian Winter Cherry are some of the popular names for the wonder herb - Ashwagandha. This ayurvedic medicine is gaining widespread popularity as a natural alternative for addressing several health concerns. The question is, can we call this plant the next breakthrough for improving testosterone levels?
A few clinical studies and scientific reviews have explored the connection between ashwagandha and testosterone, suggesting that this traditional remedy may play a role in improving the body's natural production of the male sex hormone. In this article, we'll explore current research to determine how Ashwagandha benefits testosterone levels, and what to consider when using it as a supplement for hormonal support.
What is Ashwagandha?
Ashwagandha is an evergreen shrub found in parts of India, the Middle East, and Africa. While traditionally used in Ayurvedic preparations as a tonic, it is also available for use in powder form, tinctures, teas, and modern formulations like gummies.
Ashwagandha roots and leaves are rich in bioactive compounds called withanolides, which are primarily responsible for its therapeutic benefits. One of the key advantages of this shrub is a reduction in cortisol (the body’s stress hormone), which is why ashwagandha is classified as an adaptogen - a natural medicine capable of reducing stress and its potential impact on the body.
Clinical evidence supports its effectiveness as a stress reliever. For example, a 2021 review identified seven studies exploring ashwagandha as a treatment for stress and anxiety.
In these studies, after examining a total of 491 adults who used ashwagandha and a placebo for 6-8 weeks to manage different forms of stress and anxiety, results found that the herb significantly reduced stress and anxiety levels, reduced sleeplessness and fatigue, and reduced cortisol levels when compared to the placebo.
Ashwagandha and Testosterone: What's the Connection?
For anyone curious about improving testosterone levels, many fingers point at ashwagandha as a natural alternative to achieving hormonal balance.
In a 90-day study on 46 men with oligospermia or a deficiency of sperm cells in the semen - participants were given 675 mg of ashwagandha root extract per day in three doses for 90 days to evaluate potential sperm production.
Not only did the test subjects report an increase in sperm count (by 167%), but their semen volume was enhanced by 53%, with testosterone levels improving by 17%.
Similarly, in an 8-week study involving 57 young male participants, one group consumed 300 mg of ashwagandha root daily, while the placebo group received starch. Both groups engaged in resistance training, and by the end of the study, researchers found that ashwagandha supplementation not only increased muscle mass and strength, but also improved testosterone levels.
Ashwagandha Effects on Testosterone
While there isn’t an exact science to understand how ashwagandha increases testosterone levels, there are a few pointers to explain the link.
Antioxidant properties
Ashwagandha has notable antioxidant benefits which can reduce inflammation, support heart health, and provide anti-aging benefits. Notably, this remedy can protect cells in the testes against oxidative damage caused by everything from poor diet to smoking and alcohol consumption.
Anti-stress
Not that we needed another reason to avoid stress, but prolonged/severe stressors can reduce testosterone production by suppressing the activities of the hypothalamic-pituitary-gonadal axis which releases testosterone as its end product.
As a potent adaptogen, ashwagandha can lower cortisol levels to limit the physical or physiological effects of chronic stressors.
How to Use Ashwagandha for Testosterone
Ashwagandha is available in various forms, including capsules, powders, tinctures, gummies, teas, topical creams, and even chews. When using, you may be curious to know if and by how much does ashwagandha boost testosterone levels. This supplement is believed to increase the body’s natural levels by 10-17%.
Although there are no formally established dosages for safe use, it's important to consult with your healthcare provider for guidance before incorporating ashwagandha or any health product into your routine.
How Long Does Ashwagandha Take to Work for Testosterone?
Again, while more research is needed to assess the safety and efficacy of ashwagandha for improving well-being, some evidence suggests that short-term use - around 2 to 4 months - of this herb, can potentially improve testosterone levels and sperm quality.
Broadly speaking, ashwagandha is considered safe for use over short periods.
Risks of Taking Ashwagandha for Testosterone
Most studies indicate that ashwagandha is generally considered safe for short-term use. However, a few cases of liver damage or toxicity have been identified as potential risks, making this one of the most notable risks of taking this medication.
Most studies indicate that ashwagandha is generally considered safe for short-term use. However, a few cases of liver damage or toxicity have been identified as potential risks, making this one of the most notable risks of taking this medication.
In addition, there aren't many long-term studies on its safety, so it's largely unclear if prolonged ashwagandha use could lead to other health conditions over time. On the flip side, there's also no strong evidence suggesting it could cause long-term harm.
For most people, short-term use is likely safe, but it's important to practice caution, especially if you have other medical conditions or take medications, as interactions aren’t always well understood.
When You Should NOT Take Ashwagandha?
While ashwagandha gets all the props for its wide range of health benefits, it isn't always suitable for everyone. Certain conditions or situations can make taking this popular adaptogen risky for health and wellbeing. In particular, ashwagandha has been known to react with certain medications such as:
- Medications for diabetes
- Drugs for high blood pressure
- Therapies that decrease immune system response or immunosuppressants
- Sedatives
- Anti-seizure medications
- Thyroid hormone medications
Can You Take Ashwagandha With Testosterone Replacement Therapy?
No, you should not take ashwagandha while on TRT.
Most studies on ashwagandha and testosterone suggest it can increase T levels by 10-17% in the short term. However, this increase is insufficient to treat someone with low testosterone. Additionally, potential interactions between testosterone replacement therapy (TRT) and ashwagandha are not well understood, and the herb may interfere with blood results used to monitor testosterone levels. As with other testosterone supplements, we strongly advise against combining ashwagandha with TRT due to the uncertainties involved.
Bottom Line
- Studies do indicate that Ashwaganda appears to increase testosterone levels in most men following short-term ashwagandha use.
- Increases are approximately 10-17%, which is meaningful. However, with normal levels ranging from 15-30 nmol/l, increasing your levels from 20 to 23 nmol/l is not likely ro result in a significant difference. So, why is it beneficial?
- Most studies suggest that Ashwagandha works primarily by reducing stress and anxiety, which in turn lowers levels of the stress hormone cortisol. Since cortisol can prevent testosterone production, reducing cortisol permits testosterone levels to rise. This doesn't mean ashwagandha isn’t effective, but we don’t fully understand its operating mechanism yet. This herb likely acts more as a stress reducer, rather than functioning as a direct androgen or steroid-like substance.
- We believe ashwagandha is generally safe when used in short doses, but its long-term effects are not well known. Additionally, it's uncertain whether the benefits of this herb diminish over time.
Most importantly, if you have low testosterone, it's crucial to see a doctor, as this is a medical condition that cannot be resolved through supplements alone. While no one enjoys doctor visits, if you truly have low testosterone (defined as total testosterone levels below 12 nmol/L, according to BSSM guidelines), medical intervention is necessary. The goal is to restore testosterone levels to the optimal range of 15-30 nmol/L. The 10-17% increase from Ashwagandha will never be sufficient to effectively treat low testosterone on its own.
¹Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions. Adrian L. Lopresti, Stephen J. Smith (2021)
²Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males. Vijay R. Ambiye, Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, Atul Dongre (2013)
³A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. Adrian L. Lopresti, Peter D. Drummond, Stephen J. Smith (2019)
⁴Ashwagandha: Usefulness and Safety. NCCIH Clearinghouse (2023)
