Ashwagandha is an ancient herb that has become a popular ingredient in many supplements, from fat burners to sleep aids. But one of its most common uses is in testosterone boosters.
This frequently seen ingredient sparked my curiosity – Does Ashwagandha boost testosterone levels? Let’s dig into the research and evidence behind Ashwagandha and testosterone.
What is Ashwagandha?
Ashwagandha is one of the most valued herbs in Ayurveda. Ayurveda is an ancient Indian system of alternative medicine focused on natural healing and wellness. Ashwagandha has a long history of use in Indian Ayurvedic medicine, which has been important for over 3,000 years.
Originally grown in India, parts of Africa and the Middle East, Ashwagandha is now cultivated in many regions across the globe, including the United States. The roots and orange red berries are used medicinally. Ashwagandha supplements are typically made from root extracts, which can be inserted into capsules or compacted into tablets.
How Does Ashwagandha Increase Testosterone Levels?
A testosterone booster is a natural supplement used to increase testosterone levels in the body. By incorporating Ashwagandha alongside other science backed testosterone boosting ingredients like zinc, magnesium, and vitamin D, these supplements aim to naturally promote optimal testosterone levels and associated health benefits in men. Researchers have identified two primary ways Ashwagandha may help support testosterone levels:
- Antioxidant Effects – Ashwagandha contains antioxidant compounds like withanolides that may protect reproductive tissues like the testes from oxidative damage. Keeping these tissues healthy optimizes testosterone output.
- Increasing Luteinizing Hormone – Ashwagandha also appears to increase the secretion of luteinizing hormone, which signals the testes to produce more testosterone.
Scientists are still unravelling the exact mechanisms behind Ashwagandha’s effects on testosterone production. But these two pathways provide a compelling explanation for how it may benefit testosterone.
Research Evidence on Ashwagandha and Testosterone
Multiple human clinical studies have been conducted evaluating Ashwagandha’s impact on testosterone levels:
- In one study of 57 young men, those taking Ashwagandha had significantly greater testosterone increases than those who received an inactive compound. Testosterone levels rose by 15% in men who took Ashwagandha, and DHEA increased by 18%.
- Another randomized study found ashwagandha supplementation markedly increased testosterone in infertile men. Testosterone levels in the group that took Ashwagandha were nearly 5 times higher versus those who received an inactive compound after 90 days of treatment.
- Typical ashwagandha doses in studies demonstrating positive testosterone benefits range from about 300mg to 600mg daily.
- A recent review of clinical studies concluded that Ashwagandha boosts testosterone and improves reproductive health in men.
While more research is still needed, the current evidence is promising for Ashwagandha as a natural testosterone enhancer. Some testosterone boosters contain a clinically backed dose of Ashwagandha and other science-based ingredients to optimize testosterone.
Other Potential Benefits of Ashwagandha
In addition to testosterone support, Ashwagandha has shown a number of other health benefits in medical studies. This herb offers a wide array of health benefits for both men and women. With benefits like these, it’s clear why ashwagandha has been valued in herbal medicine for so long.
- Stress, Anxiety and Sleep – Ashwagandha has been shown to help lower cortisol, balance neurotransmitters involved in mood and relaxation, and improve sleep quality.
- Blood Sugar and Lipids – Compounds in Ashwagandha may mimic insulin and help improve blood sugar control. It also demonstrated cholesterol-lowering effects comparable to prescription meds in one trial.
- Brain Health – In multiple studies, Ashwagandha boosted memory, task performance, reaction times, and attention. It may protect nerve cells from oxidative damage.
- Muscle Growth – Ashwagandha supplementation significantly increased muscle mass and strength when combined with resistance training. Ashwagandha also boosts endurance.
How to consume Ashwagandha?
Ashwagandha comes in handy forms like capsules, drink powders, gummies and tinctures. You can easily find it at health food shops or online. For timing, take it whenever works for you – morning, night, or anytime. But if you have a sensitive tummy, taking Ashwagandha after breakfast is better than taking it on an empty stomach. That helps avoid any stomach upset. Keeping it simple makes taking Ashwagandha easy.
Safety and Side Effects Of Ashwagandha
Ashwagandha is generally very safe when taken as recommended. The typical doses used in studies rarely resulted in side effects. Potential side effects can include:
Higher doses may interact with sedative medications like benzodiazepines or barbiturates. Ashwagandha could also theoretically interfere with thyroid hormones, so those taking medication for hypothyroidism should first consult their doctor. As with any supplement, starting with lower doses and working slowly to assess your individual tolerance is a good idea.
The Bottom Line
Based on multiple human clinical studies, Ashwagandha shows promising results as a natural ingredient to help boost testosterone levels. Research indicates supplemental doses from 300mg to 600mg per day are effective and well-tolerated.In addition to testosterone, Ashwagandha offers benefits ranging from reduced stress and anxiety to improved muscle growth and brain function.