Does Ashwagandha Boost Testosterone Levels?

Key Takeaways

• Ashwagandha is believed to increase testosterone levels in men, aiding in muscle size, strength, and fertility.
• Studies suggest Ashwagandha may regulate testosterone and estrogen levels in females, contributing to bone health and energy levels.
• It may take 2-3 months of consistent Ashwagandha supplementation to see significant effects on testosterone levels.
• Recommended dosage ranges from 300-500mg twice per day, with attention to the concentration of withanolides in the supplement.
• Ashwagandha is not typically effective for treating erectile dysfunction but may improve sperm quality and sex drive.
• For women with PCOS, Ashwagandha could help reduce stress, inflammation, and cholesterol levels, potentially alleviating symptoms.
• Ashwagandha offers numerous health benefits beyond testosterone regulation, including blood sugar reduction and stress relief.
• Over 300 studies vouch for its performance-enhancing and health benefits.
• It aids in muscle strength, especially noticeable in exercises like bench press.
• The herb supports faster recovery post-workouts by reducing muscle damage.
• The herb can lead to a significant reduction in body fat percentage.

Ashwagandha (withania somnifera) is a powerful ayurvedic herb that has been used to treat illness and ailments in human culture for many thousands of years

There are many reasons why Ashwagandha is considered to be one of the most popular medicinal herbs available - it’s believed to reduce blood sugar levels, relieve stress and anxiety, reduce inflammation, and so much more (particularly when paired with black pepper).

Amongst its plethora of health benefits, it’s also thought that Ashwagandha is capable of boosting testosterone levels which is a huge driver for its popularity in modern times.

 

 

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Does Ashwagandha Boost Testosterone In Men?

Research suggests that men taking Ashwagandha noted an increase in both muscle size and strength while simultaneously participating in a weight-lifting program.

In fact, the study found that it was so powerful that the men taking Ashwagandha had a five times greater increase in testosterone levels than those who weren't taking it!

This clearly makes it a useful booster for anybody trying to gain muscle mass and strength. But, there is another benefit to the testosterone-boosting power of Ashwagandha.

The higher your testosterone levels are, the higher your sex drive is and you also have better-quality sperm. This means that Ashwagandha could be a particularly useful supplement for any man with fertility issues.

The science behind this is clear, too. Another study on the testosterone-boosting properties of Ashwagandha discovered that 14% of the men’s partners had become pregnant after just 3 months of taking the supplement.

Does Ashwagandha Increase Testosterone In Females?

Some women may be hesitant around the idea of taking Ashwagandha because of its testosterone-boosting effects. However, the first thing you need to know here is that Ashwagandha functions as an adaptogen, meaning it helps regulate hormones rather than aggressively increasing them

While testosterone is most commonly thought of as a male hormone, it is still naturally occurring in females and is the primary sex hormone in women. It is also produced by the adrenal glands and the ovaries, and it’s responsible for sexual sensitivity.

But, since it’s an adaptogen, it won't increase testosterone levels in females in the same way it does for males. Instead, it is thought to help regulate both testosterone and estrogen levels better.

It might also interest you to know that, even after menopause, the ovaries continue to produce testosterone for many years. Since estrogen hormone levels are much lower during this time, taking Ashwagandha could help to better regulate the production of testosterone.

Testosterone is also responsible for bone and muscle development in females as well as contributing to energy levels. So, again, taking an Ashwagandha supplement could help to ensure the testosterone produced is being used as efficiently as possible.

 

 

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How Long Does Ashwagandha Take To Boost Testosterone?

Since Ashwagandha is a natural supplement, it can take your body a little longer to adjust to it and start using it as a testosterone booster compared to a prescription drug. However, you don’t have to wait too long to start seeing results.

We’ve mentioned one study above that found 14% of men taking an Ashwagandha supplement were able to achieve pregnancy with their partner in just three months. The reason for this is that they had higher testosterone levels in their seminal fluid.

Another study saw half of the participants taking 300mg of Ashwagandha a day, while the remaining half were given a placebo.

After 8 weeks, the participants that were given extract of Ashwagandha had dramatically increased testosterone production.

Looking at both of these studies, it’s fair to suggest that Ashwagandha may have a significant effect on testosterone levels within 2-3 months. However, there are two things to consider.

First of all, the two studies we’ve detailed above show us that you need to take Ashwagandha supplementation consistently for it to have an effect on testosterone. Throw some ashwagandha root extract in a smoothie every morning to stay on track 

Secondly, you need to make sure that you’re taking the correct dose. Put simply, take too little and not often enough, and it will take longer to start having an effect.

How Much Ashwagandha Per Day To Take For Testosterone

As with all herbal supplements, the amount of Ashwagandha you need to take really depends on twhat you're looking to achieve. However, when it comes to increasing your testosterone levels, it’s recommended that you start with a smaller dose of 300-500mg twice per day.

Doing this allows your body to get used to it over time. After a few weeks, you can start increasing the amount of Ashwagandha you’re taking to between 1,000 and 1,500 milligrams twice per day.

One thing that you need to keep in mind, however, is that some Ashwagandha products can be diluted, which means that you may not be getting as much as you thought. Luckily, you can determine how concentrated your Ashwagandha supplements are by looking at the withanolide content.

For boosting your testosterone levels, you’ll need to make sure that your chosen Ashwagandha supplements have a withanolide content of between 5%-10%.

Getting your dosage correct isn’t only important for making sure you get the most out of your Ashwagandha supplement, though. Taking too much could result in some serious side effects. These can include:

• Drowsiness
• Hypotension
• Nausea and vomiting
• Diarrhea
• Hypoglycemia
• Insomnia
• Heart palpitations
• Headaches
• Dry mouth
• Eczema
• Vivid dreams

So, to put it simply, start with a lower dose and increase it gradually over time. You should also consider taking a break from Ashwagandha from time to time, and of course, consult a medical professional if you ever experience side effects.

The majority of studies on the testosterone-boosting effects of Ashwagandha found that a 300mg-500mg dose twice a day has the desired effect in 8-12 weeks. With this in mind, it’s best to find what works for you and adjust your dosage accordingly.

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Ashwagandha and Weight: Is There a Connection?

Based on current studies and research, ashwagandha doesn’t have a direct impact on weight. What it does is act on other factors that may influence the amount of weight you have on your body.

For example, research suggests that ashwagandha can help reduce weight in people experiencing chronic stress. People with chronic stress may eat more because of the increased production of cortisol which increases appetite. They may also develop a tendency to exercise less.

Ashwagandha helps reduce cortisol levels, thus regulating the appetite, improving well-being, and improving eating habits. This, in conjunction with exercise, can lead to a reduction in weight.

Does Ashwagandha Make You Gain Weight?

There is no existing scientific study or research to back up the claim that supplementing with ashwagandha helps in weight gain. However, there is evidence to suggest that ashwagandha can help increase muscle mass and muscle strength in men, which can mimic the effects of weight gain.

What About Ayurvedic Products Like Ashwagandha Lehyam That Reportedly Help You Gain Weight?

Several ayurvedic products are available in the market that claims specific health benefits. But just like there isn't a single science-backed and safe "miracle pill" to make you gain or lose weight (yet!), it isn't recommended to consume random products off the shelf in the hope that they will get you the same result.

But that doesn't mean Ayurveda can be dismissed, either!

Ayurveda and Individualised Treatment

Ayurveda is an Indian system of holistic medicine that emphasises returning the body to balance as a means to restore wellness. Unlike western medicine, Ayurveda develops treatment protocols catering to each individual's unique constitution. Treatments comprise plant-based medicines, detoxification therapies, and external applications of medicinal oils, powders, and packs.

While ashwagandha is a key herb in Ayurvedic medicine, traditional Ayurvedic practitioners will evaluate your constitution and current state of health before arriving at the correct combination of treatment protocols for you. These will include the specific herbal-based powders, ointments, decoctions, pills you may be asked to take, lifestyle modifications, and dietary changes.

While Ayurveda is seen as safe and without side effects, Ayurvedic doctors undergo years of college-level training to achieve the expertise to assess diseases accurately and provide a prognosis. They must be licensed by a central body to practice in India.

Researchers in the west have confirmed several health benefits of ashwagandha. But more in-depth studies are required to explore how ashwagandha can benefit the human body from a scientific perspective.

Studies Investigating Aswagandha for Bodybuilding

Many people are interested in bulking without gaining fat.

And it’s been proven that ashwagandha can help with this.

Other studies have looked more directly at Ashwagandha’s ability to build muscle and improve strength. A 2015 study, published in the Journal of the International Society of Sports Nutrition, looked at 57 men between the ages of 18 and 50.

The study participants were not experienced weight trainers. They were divided into two groups, one of which took 300 mg of sashwangandha daily while the other took a placebo. Both groups followed the same 8-week resistance training program.

At the end of 8 weeks, both groups were tested for increases in muscle strength, muscle size and testosterone level increases.

Ashwagandha Increases Muscle Strength

Significant increases in size and strength were experienced by those who took Ashwagandha. Other factors such as what you eat and how you exercise are also important, but Ashwagandha can help support in getting better results.

Improvements in the bench press and leg extension strength were higher than those experienced by a control group. The average bench press increase was 138 percent in the Ashwagandha group, compared with 84 percent in the control group.

A 2012 study focused on strength increases from Ashwagandha supplementation. Eighteen men were given increasing levels of Ashwagandha on the following timetable …

• On days 1-10, they were given 750 mg daily
• On days 11-20, they were given 1000 mg daily
• On days 21-30, they were given 1250 mg daily

The men did not do any resistance training during the month of the trial. Yet, at the end of the 30 days, their grip strength had increased by an average of 8 percent, with a 21 percent quad strength improvement and a 15 percent increase in back extensor force.

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Ashwagandha Increases Muscle Mass

The Ashwagandha group in the 2015 study had 30 percent greater gains in chest size and 57 percent more upper arm circumference improvement. Furthermore, they lost more than double the amount of body fat (3.4 percent compared to 1.5 percent).

Ashwagandha Increases Testosterone Levels

A 2010 study looked at Ashwagandha’s ability to increase testosterone levels. In this study, 75 infertile men were given 3 grams of Ashwagandha root extract for three months. Testosterone levels increased by between 14 and 41 percent.

Another study paired Ashwagandha supplementation with resistance training. Test subjects, who were intermediate-level lifters, were given 300 mg of Ashwagandha root extract and put on an 8-week training program. A placebo group was given the same program but without the Ashwagandha.

The average increase in testosterone level in the Ashwagandha group was 15.25 percent. This compared with 2.6 percent in the placebo group.

Ashwagandha Benefits for Lifting

For weightlifting enthusiasts, the journey doesn't just end at muscle growth and strength. Muscle recovery and overall body composition also play a role in achieving optimal results.

A 2021 research brought to light the multifaceted benefits of Ashwagandha for those dedicated to lifting. This herb not only enhanced muscle strength, especially noticeable in exercises like the bench press and leg extensions, but also reduced exercise-induced muscle damage, resulting in faster recovery after workouts.

This not only aids in consistent training routines but may also lead to a significant reduction in body fat percentage, making those gains more pronounced.

Plus, the safety profile of Ashwagandha was also underscored, with the study noting its good tolerance among the participants. This adds another layer of assurance for those considering its inclusion in their fitness regimen.

These are just a sampling of the studies conducted over the last decade. They show that ashwagandha can do the following …

• Reduce cortisol levels
• Increase testosterone levels
• Increase strength
• Contribute to muscle gain
• Boost strength levels

How Much Ashwagandha per Day for Muscle Gain

Ashwagandha is usually sold in powder form. In the east, it is typically mixed with honey or milk. In the west, it is more often put in capsule form. That’s because the taste is usually too bitter for the western palate.

The hundreds of ashwagandha studies completed so far have studied a range of doses and there are no official dosage guidelines established anywhere.

After studying a raft of studies, the best results in terms of muscle gain and strength increases appear to come from a dosage of 6000 mg daily.

This is considerably higher than if you were taking it purely for general health benefits. If you do choose to take a dose like this - be sure to consult a medical practitioner first, and slowly work your way up to it to make sure you don’t experience any side effects.

If you do decide to dose this way - the 6000 mg daily dosage should be split in two. Each dose should be taken with food.

The beneficial effects of ashwagandha will not happen overnight. You need to build up the body’s supply of this adaptogen. You should, therefore, take the supplement every day. This includes the days that you are not working out.

The timing in relation to your workout is not an important factor. So, you don’t have to worry about taking it within an hour of your training. Simply take it twice daily with food as convenient.

Other Uses and Potential Health Benefits of Ashwagandha

Is Ashwagandha Good For Erectile Dysfunction?

While Ashwagandha is believed to increase both sex drive and sperm quality in males, it isn’t thought to be a helpful supplement for anybody who suffers from erectile dysfunction. The main reason for this is that ED isn’t caused by a lack of testosterone. Instead, it’s usually a mental or physical issue.

There have been a few studies on the effects of taking Ashwagandha to help with erectile dysfunction but, unfortunately, they all came to the same conclusion.

The first was conducted on rats in 2002 and, not only did the researchers find that erectile dysfunction wasn’t improved, it was actually increased. The rats also seemed to suffer from a lower sex drive.

A few years later in 2011, another study looked at the effects of Ashwagandha on psychogenic ED. This is a specific type of erectile dysfunction that is caused by sexual anxiety and concerns about sexual performance.

The overall result found that out of the 86 men taking part, there wasn’t an improvement in ED in those who were given an Ashwagandha supplement compared to those given a placebo.

With each of these studies in mind, it’s safe to say that Ashwagandha doesn’t have an effect on improving erectile dysfunction. However, it is believed to improve sperm count, semen quality, and sperm motility, which are especially beneficial for infertile males. 

 

 

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Does Ashwagandha Help PCOS?

There are many prescription medications available to help with PCOS, but if you want to keep things as natural as possible, Ashwagandha could be the perfect herbal supplement for managing it.

There are a few reasons for this, but let’s take a moment to look at what POCS is, to begin with. Polycystic ovary symptom (PCOS) is caused by a hormonal imbalance, and it can have several effects on the female body. These include weight gain, irregular periods, acne, metabolic syndrome, and more.

So, how could Ashwagandha help anybody suffering from PCOS? First of all, it is believed to help reduce stress. This means that it could be useful for alleviating depression and anxiety associated with PCOS. One 2019 study found that a 240mg daily dose of Ashwagandha significantly reduced stress or cortisol levels compared to those given a placebo.

Another way that Ashwagandha could help those suffering from PCOS is by reducing inflammation. There have been many animal studies on this, but one, in particular, found that a 250mg daily dose of Ashwagandha decreased the body’s inflammatory markers (CRP) by 36%. With this in mind, Ashwhaganda could be a useful supplement for alleviating any physical pain associated with PCOS.

Finally, Ashwagandha is believed to help lower cholesterol levels. This is particularly important for women suffering from PCOS as they are generally known to have higher levels of LDL (bad cholesterol). One animal study on the cholesterol-lowering effects of Ashwagandha found that it was able to reduce total cholesterol levels by 53% and triglyceride levels by 45%.

Due to the hormonal and vitality effects of Ashwagandha, it goes to show that it might just be a good choice of natural supplement for anybody suffering from PCOS.

If you want to find out more about the huge range of health benefits provided by taking Ashwagandha, hit play on the video below:

Ashwagandha Side Effects

Generally, ashwagandha is safe and well-tolerated if taken for short periods of time, such as three months, and in the recommended doses (between 300 to 1500mg per day). In terms of the side effects of ashwagandha, take note of the following:

Because ashwagandha helps reduce cortisol, you may find it makes you more drowsy if you're taking it in combination with other medications that could cause the same result.

It's best to avoid ashwagandha if you're pregnant or breastfeeding, already on blood pressure medication, or undergoing surgery with at least a two-week window.

Remember to consult your GP if you already have any health conditions, are taking medications, and want to try ashwagandha.

Is It Safe to Take Ashwagandha for Muscle Growth?

Ashwagandha, like most supplements and herbs, can cause side effects in rare cases.

Being a member of the nightshade family means anyone with a nightshade allergy should avoid it. Common symptoms of nightshade allergies include:

• Itchy skin
• Breathing difficulty
• Vomiting
• Nausea

If you do experience anything like this then it’s wise to take a break from ashwagandha and look for another supplement that can help with your ailments.

Ashwagandha has been shown to lower blood glucose levels. This may cause the blood sugar levels of diabetics to drop to dangerous levels. If you are diabetic, consult your doctor before taking an ashwagandha supplement.

Another positive effect of ashwagandha is that it can reduce blood pressure levels. People who already have low levels should monitor their levels so that they do not fall to dangerous levels.

There are very high iron levels in ashwagandha. People who produce excess iron should not take this herb.

This adaptogen also stimulates the thyroid gland. People who suffer from an overactive thyroid should, therefore, avoid it.

There have been no studies done on the effects of ashwagandha supplementation on pregnant women.

Even if you aren’t in a high-risk category to experience side effects, you should always speak to a medical practitioner or GP before taking it.

Frequently Asked Questions

Q1.  Is ashwagandha good for men?

Yes, ashwagandha may be beneficial for men. It is often used to reduce stress and anxiety, boost energy, and support overall well-being. 

Q2. Is ashwagandha a natural steroid?

No, ashwagandha is not a steroid. It is an adaptogenic herb that helps the body manage stress and maintain balance. Unlike synthetic steroids, ashwagandha does not have the same muscle-building effects.

Q3. How much testosterone does Ashwagandha increase?

Research suggests that ashwagandha may help increase testosterone levels, but the exact amount varies. It’s essential to consult with a healthcare professional for personalized advice.

Q4. What is the best ashwagandha for testosterone?

When it comes to boosting testosterone levels, ashwagandha offers several options. The two most common types are root extract and leaf extract.

Root Extract is the traditional form of ashwagandha. It is believed to have the most potent effects on testosterone levels. Root extract is commonly used for its adaptogenic properties and stress-reducing benefits.

Leaf Extract, while less common, leaf extract is another option. It may have similar benefits but is not as extensively studied as the root extract.

Q5. Can ashwagandha cause weight gain?

There is no research to back up this claim at this time. However, a scientific study reported that participants who were given ashwagandha root extract showed a significant increase in muscle mass and muscle strength. An increase in muscle mass can mimic the appearance of an increase in body mass. Scroll up to read more about the science between weight gain or loss and how to effectively gain weight.

Q6. Which ashwagandha is best for weight gain?

Given the lack of scientific data that backs up ashwagandha's benefits for weight gain, there is no specific ashwagandha sub-type that can be recommended either. Research is still ongoing on this one.

Q7. Which ayurvedic medicine should we take for weight gain?

Ayurveda is a holistic Indian system for managing disease and maintaining good health. The treatments are recommended based on a detailed review of the constitution of the patient, medical history, and current health conditions. Given the treatments are individualistic, it is not recommended to use off-the-shelf Ayurvedic products. If they do not match your constitution, they can do more harm than good.

Q8. Does ashwagandha increase weight in females?

There is no scientific evidence confirming ashwagandha supplements on their own can cause weight gain in males or females.

Q9. Can we use ashwagandha with milk or ghee for weight gain?

If you'd like to take ashwagandha or any plant-based and natural medicinal systems like Ayurveda, we recommend you reach out to licensed practitioners who can recommend the appropriate remedies for you. Ayurveda takes a holistic approach, so instead of just popping a pill or powders or mixtures with ghee, warm water, or milk, you may be asked to make lifestyle changes, take up therapies like external applications of oils/powders, and adopt improved dietary habits. The chief goal is to bring your body back to its natural state of wellness and optimal health.

Q10. Can I take ashwagandha for weight loss?

While there is no direct evidence to suggest that ashwagandha can cause weight loss, scientific studies indicate that taking ashwagandha root extract may be helpful for individuals who are looking to manage their body weight, especially those experiencing chronic stress. This is because ashwagandha can lower cortisol levels, which is a stress hormone that can contribute to weight gain. Moreover, ashwagandha is rich in antioxidants that help control body weight. Studies have shown that ashwagandha can also lower blood sugar and triglycerides, further supporting its potential for weight loss.

That’s It!

As we hope you’ve discovered, Ashwagandha is a brilliant natural supplement with a fast-growing list of science-backed benefits.

Not only is it great for helping with low testosterone levels in both men and women, but can also help with a range of other issues including high blood sugar, managing stress and anxiety, excess inflammation, PCOS and much more.

If you think you’d like to learn more and even give it a try yourself - check out our guide to the best Ashwagandha supplements in Australia and where to buy them. You can also head straight to our in-depth reviews on SuperFeast Ashwagandha Powder & SuperFeast Ashwagandha Capsules.

Thanks for reading!