Are your T-levels dropping as you grow older? Like most men and women, you need a healthy amount of testosterone to boost your muscle growth, libido, and energy. However, using testosterone supplements can be risky.
That’s why it’s not surprising that many have been turning to other testosterone boosters such as ashwagandha. Many users have been asking, “Does ashwagandha increase testosterone?” and “Is ashwagandha a natural steroid?”. This guide will help you understand if this herbal extract can raise your testosterone levels and how it works. We’ll also take a look at over-the-counter testosterone boosters containing ashwagandha, like TestoPrime!
What Is Ashwagandha?
Ashwagandha (a.k.a. Withania somnifera) is an herbal remedy originating from Ayurvedic medicine in India and southern Asia. Ayurvedic medicine calls it a “rasayana,” an herb that promotes longevity. Its other names are winter cherry and Indian ginseng.
In European holistic medicine, ashwagandha is known as an adaptogen. Such herbal remedies help the body deal with stress [1].
Over time, adaptogens may improve physical and mental fitness by supporting the body’s processes, ranging from immunity to muscle maintenance and hormone production.
Today, many people from both Asian and Western cultures use ashwagandha to boost their overall health and vitality. Although its Latin name comes from its popularity as a remedy for stress and poor sleep, that’s not all it can do!
How Does Ashwagandha Work?
Ashwagandha can help balance your body’s hormone production, including stress hormones.
For example, a study shows that ashwagandha may relieve anxiety by causing a 23% drop in morning cortisol [2]. While some cortisol is necessary to stay awake and energized, too much can cause fatigue, poor immunity, and tissue damage.
What’s more, ashwagandha may have antioxidant, anti-inflammatory, immune-regulating, and relaxing effects. These may encourage your hormone production by protecting your body from tissue damage. It could also help your thyroid work properly while stimulating your lungs for better cardio fitness [1].
Is Ashwagandha a Testosterone Booster?
Does ashwagandha really increase testosterone? Yes. When used alone, ashwagandha has been shown in several studies to boost testosterone in men.
A study reveals that taking ashwagandha extract for at least eight weeks may increase testosterone levels in men. If you’re asking, “How much does ashwagandha increase testosterone exactly?” you’ll be glad to know that the average T-levels of the participants rose by 14.7%, while DHEA-S surged up to 18%.
Although there weren’t big differences in energy levels, many men who joined this study worked in mining and had to travel. So, their stressful, physically demanding lifestyles may have affected these results [3].
But does ashwagandha increase testosterone in males if their sperm count is low? Another trial tested ashwagandha on men with low sperm counts. How long does it take for ashwagandha to increase testosterone? Over 90 days, their average testosterone levels rose from 4.45 to 5.22 ng/mL [4].
Luteinizing hormone (or LH, for short) increased from 3.97 mIU/mL to 5.31 mIU/mL. Their sperm counts showed an even more dramatic upsurge, jumping from 9.59 million per mL to 25.61 million at day 90 [4].
Perhaps the most impressive results came from one study on young men. In this trial, 300 mg of root extract twice a day led to a big increase in strength. The men were able to bench press 46 kg, compared to just over 26.4 kg in the placebo group.
Additionally, their testosterone levels grew by 96.2 ng/dL, while the placebo group only had an increase of 18 ng/dL [1].
Ashwagandha’s advantages—such as its ability to boost testosterone—also led to more muscle growth. The men’s average arm size increased by 8.6 cm2, much higher than the placebo group’s 5.3 cm2.
If slower post-workout recovery bothers you as you age, ashwagandha may help you bounce back faster.
In the same study, the men taking ashwagandha experienced far less muscle damage caused by exercise than the placebo group, based on more stable levels of creatine kinase (a marker of muscle damage) [1].
These benefits show that ashwagandha may help reverse the impact of aging on body composition, preventing muscle loss and fat accumulation.
How Does Ashwagandha Boost Testosterone?
Now that we’ve answered the question, “Does ashwagandha actually boost testosterone?”, let’s next tackle the question, “How does ashwagandha increase testosterone?” The herb appears to boost testosterone by working on the pituitary gland in your brain—the “master” of most hormonal pathways.
Research suggests that ashwagandha can increase levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These trigger the ovaries (in females) or testes (in males) to develop sex hormones.
Ashwagandha starts the process by increasing gamma-aminobutyric acid (GABA), a calming neurotransmitter that alleviates anxiety. Then, GABA boosts gonadotropin-releasing hormone (GnRH) in your brain, which leads to higher levels of FSH and LH. It may also protect your cells by fighting oxidants, so they can stay youthful [5].
These perks are likely thanks to ashwagandha’s components, which are called withanolides. These steroid-like substances are grouped in the same category as hormones, such as testosterone. Two patented ashwagandha extracts (KSM-66 and Shoden beads) are standardized to include 5% and 35% withanolides, respectively.
Additionally, withaferin A—another key substance in ashwagandha—was shown to improve testosterone and estrogen levels in one study. This was demonstrated in diabetic rats, with withaferin A providing benefits partly through its antioxidant effects [6].
How Do You Use Ashwagandha?
You can take ashwagandha as a capsule, tablet, powder, liquid extract, or even as gummies. It is most likely best used as a daily supplement taken over a long period.
Remember that ashwagandha should be taken as a complement and not a substitute for regular exercise. One must maintain their overall healthy lifestyle and a balanced diet based on healthy dinner ideas. You are likely to get better results from supplements that trigger testosterone production by using them together with resistance (strength) training.
Additionally, as ashwagandha contains alkaloids, it’s a good idea to keep it away from anything with tannins in it (such as black tea). This is because large tannin molecules may bind to the small alkaloids, possibly making both less effective [7].
What Are the Common Uses of Ashwagandha?
Ashwagandha is usually taken by both men and women to fight stress and boost immunity, while ladies may use it to relieve menopause symptoms.
Stress Management
One of the most popular uses of ashwagandha is to manage stress levels. A trial involving people with chronic stress tested 300 mg of ashwagandha extract and found it provided much relief.
The perceived stress scores of the volunteers who took ashwagandha fell by 44 over the two-month study period, while the placebo group’s score only dropped by 5.5 during the same time. Their anxiety and insomnia scores dropped from mild to virtually none.
As for hormone levels, their cortisol levels reduced by 27.9, in contrast to the placebo group, who only experienced a 7.9 drop [8]. This may contribute to how ashwagandha increases testosterone; after all, these two hormones share a precursor that could be diverted to cortisol [9].
Immune Strengthening
Another common reason people take ashwagandha is to bolster their immunity. Another study demonstrated big increases in antibody production and immune cell counts, including antibodies and cells that help protect tissue and fight infections [10].
Menopause Relief
Ashwagandha may also help reduce the symptoms of menopause. One study on perimenopausal women found that their menopause rating scale scores greatly fell over eight weeks. Better yet, blood levels of estradiol also increased among these ladies [11].
Menopause goes beyond hot flashes, with bone loss being one of the more devastating effects. A study demonstrated that ashwagandha protected bone tissue in a comparable way to hormone replacement therapy.
It restored some levels to normal and lessened the activity of bone-harming cells. However, as this was a lab study, it may not necessarily have the same success level in humans [12].
Benefits of Ashwagandha as a Testosterone Booster
There are several perks of taking ashwagandha, instead of illegal steroids, to boost testosterone levels in your body.
Natural and Non-Addictive
First, ashwagandha is not habit-forming because it does not directly replace your testosterone. Instead, natural testosterone supplements with ashwagandha may stimulate your body to create more of this male hormone in a natural way.
Improves Immunity, Supports Sleep, and Calms Anxiety
In addition to amping up your T-levels, this herbal extract may boost your well-being in various ways, such as strengthening your immune system, improving sleep quality, and alleviating your anxiety. If you’re undergoing menopause, it could even offer relief for some of its uncomfortable symptoms.
Convenient and Easily Accessible
Supplements that contain ashwagandha and other natural ingredients are available without a prescription. This means you can easily order these over-the-counter testosterone boosters that feature this herbal extract online.
Potential Side Effects of Ashwagandha Use
Ashwagandha is considered generally safe for most healthy adults. Many studies suggest that ashwagandha supplementation is not likely to cause major side effects [1]. It has a lower risk of causing acne or other problems linked to steroid use.
However, there are a few cases of high doses causing liver damage. We must emphasize that these do involve excessive doses and often other problems (like alcohol abuse), which harm the liver.
Do not take more than the recommended dose of any supplement. Always talk to your doctor first before using any new supplements if you have a chronic condition that affects your liver or kidneys.
As with all herbal products, there is a small risk of allergies. Be cautious if you are allergic to other Solanaceae family plants, including eggplant, tomato, potatoes, and chili.
Finally, if you’re still in your teens, you’re not advised to use supplements with ashwagandha or other T-boosting ingredients yet. After all, teenagers are still young enough for the body to produce enough testosterone on its own.
How Long Does It Take for Ashwagandha To Boost T-Levels?
How long do testosterone pills take to work if they contain ashwagandha? In general, expect at least four weeks before you notice results.
Research on middle-aged and older adults typically shows gradual improvements in energy over time, with small yet crucial increases in testosterone. In general, clinical studies usually last three to four months.
If you add other ingredients such as d-aspartic acid to the supplement, how long does ashwagandha take to work? Well, you might notice some benefits within two weeks.
On the other hand, if you do not see any significant results with ashwagandha use after three to six months, we recommend consulting your doctor. Do not let a serious issue that prevents you from making your own testosterone go untreated.
Factors That Influence How Ashwagandha Boosts Your T-Levels
Not all ashwagandha supplements are created equal. Always look at the dosage, freshness, and overall quality. Keep in mind that the length of use and form of supplementation matter as well, along with your current health status. Moreover, remember that results are usually gradual.
Dosage and Formulation
You must take ashwagandha at an effective dose to see noticeable changes. The best clinical research often uses doses of 600 mg, but doses from 200 mg upwards may also lead to some noticeable benefits.
Freshness
If you leave your supplements exposed to air or light for long periods or take out-of-date products, you are far less likely to see any advantages. Natural chemical reactions like oxidation will degrade the herb’s quality over time.
Length of Use
Clinical studies generally have trial periods of eight to twelve weeks to give ashwagandha a chance to take full effect. For example, a study showing that it combats menopausal symptoms reveals that its effects grew from week four to week eight [11]. So, you must take the ashwagandha testosterone-bodybuilding supplement consistently to see noticeable results.
Quality of the Herb
The quality of your chosen supplement is an essential factor. Do your best to look for popular brands with a solid reputation, plus those that perform third-party testing if possible. Avoid those with a reputation for including fewer active ingredients than their label claims or those sourcing ingredients from polluted sources.
Your Current Health and Well-Being
How healthy you are determines your body’s ability to make more testosterone, which will impact how well ashwagandha works for you.
The best results of ashwagandha in boosting testosterone mostly appear to be in young men. Many younger guys also regularly do strength training, which may prime them to larger increases in testosterone when stimulated.
Just remember that fat tissue produces aromatase, the enzyme that turns testosterone into estrogen [13]. This may be why the studies on overweight and obese volunteers showed a smaller effect on testosterone levels.
Form of Supplementation
Finally, the form of supplementation matters when it comes to improving the efficacy of ashwagandha use. Standardized extracts—including KSM-66 and Shoden beads—are ideal as they have standard levels of withanolides. Additionally, if you have poor digestion, we recommend choosing liquids or capsules with easily digestible forms over tablets.
Unfortunately, the answer to the question of “Does ashwagandha increase testosterone in women?” is likely no, at least not when used alone. You may need to take other herbal remedies that inhibit aromatase to see an increase in testosterone levels.
A study on an herbal supplement found that damiana (or turnera diffusa) was necessary for the combination to increase testosterone from 0.41 to 0.50 pg/mL [14]. Damiana works by reducing aromatase, which turns testosterone into estrogen.
Another herb, fenugreek (a.k.a. trigonella foenum-graecum), can reduce sex hormone-binding globulin, which binds testosterone.
How Much Ashwagandha Should I Take To Boost Testosterone?
Most research demonstrates that there is typically a significant increase in testosterone levels with ashwagandha doses ranging from 200 mg to 600 mg. If you choose a higher dose of 600 mg, you can split it into two.
How much ashwagandha you need depends on your body weight and goals. If you have a poor
nutrient digestion and absorption or are heavier or older, you may need a higher dose.
We recommend that ladies take supplements with ingredients that can boost testosterone in women, especially if they reduce aromatase. Some good examples are zinc and damiana.
Best Testosterone Supplements That Contain Ashwagandha
Wondering how to increase testosterone with supplements? Well, the most popular OTC testosterone supplements do not include ashwagandha alone. Instead, they usually feature a blend of herbs and nutrients with a wide range of benefits.
1. TestoPrime
TestoPrime contains 12 ingredients—including ashwagandha, zinc, d-aspartic acid, and panax ginseng (Korean ginseng).
D-aspartic acid works alongside ashwagandha to increase LH, indirectly boosting testosterone. Research shows that while LH and testosterone only somewhat increase after six days, they can grow much higher after 12 days [15].
Cost
- One-month supply: $69.99 for a single order or $59.49 with a subscription
User Feedback
Many users share positive reviews about TestoPrime online. For example, one Reddit reviewer on r/askfitness said that the supplement is popular among his gym friends because it’s made from natural ingredients [16].
While another Reddit user on r/truefitpower doesn’t think it’s a miracle cure, he still acknowledged it has helped him feel like a better version of himself [17].
2. Testosil
Testosil showcases KM-66, the standardized version of ashwagandha, plus other ingredients like fenugreek, d-aspartic acid, and ZMA (a combo of zinc, magnesium, and vitamin B6).
Like ashwagandha, fenugreek is another herb that could support testosterone production. Research suggests that fenugreek may help raise serum testosterone levels in men [18].
Cost
- A one-time purchase is $69 or $59 when you subscribe
User Feedback
Several customers consider Testosil a promising testosterone supplement. One of them is a Reddit reviewer on r/testoviews who believes it can help men restore testosterone levels and enhance physical performance. However, he also clarified that the results might not be exactly the same for each user [19].
3. D-Bal MAX
D-Bal MAX showcases the standardized extract of ashwagandha (a.k.a. KSM-66) alongside ten other ingredients. These include the amino acids lysine and arginine, caffeine, panax ginseng, and zinc.
As one of the most popular stimulants, caffeine can boost reaction times and attention span. This can improve performance and prevent injuries when playing competitive sports or enjoying extreme outdoor activities [20].
Cost
- A one-time purchase costs $69.99
User Feedback
Many customers have good things to say about D-Bal MAX. One Reddit reviewer on r/truefitpower, for instance, shared that his gains are now more pronounced than they’ve been in years after using D-Bal MAX, along with his hard work and discipline at the gym [21].
Another Reddit user on r/bodyweightfitness asked for confirmation that D-Bal MAX is not an actual steroid. Fellow Redditors assured him that it’s a dietary supplement, not an anabolic steroid [22].
4. Prime Male
Prime Male capsules use a highly concentrated 4:1 extract of ashwagandha. This ashwagandha testosterone booster also contains nettle root, zinc, and d-aspartic acid.
Nettle root may complement the benefits of ashwagandha. Researchers have known for years that it could take up testosterone’s space in sex hormone-binding globulin (SHBG), which prevents testosterone from working properly [23].
A study on postmenopausal women revealed that zinc greatly increases testosterone levels at a high dose. While 110 mg is used in this study, the zinc included in Prime Male is at a reasonable dose of 30 mcg [24].
Cost
- A one-month supply costs $75
User Feedback
There are very few online reviews about Prime Male on Reddit or Trustpilot. One Trustpilot user, though, relayed that he saw amazing results on his body shape after using this testosterone supplement. Nevertheless, he did clarify that it took a few weeks for this to happen [25].
Expert Insights
In the scientific community, many researchers will probably answer “Yes” to the question, “Does ashwagandha increase testosterone?”
After all, in three out of four studies, scientists concluded that ashwagandha can play a role in raising the testosterone concentrations in men.
The New York Times even features ashwagandha as “the stress relief supplement of the moment.” It also showcases other health benefits of the herb, including the treatment of insomnia, bolstering of the immune system, and, of course, boosting testosterone levels [26].
To explore more feedback about ashwagandha supplements from the online community, you can easily inquire from Reddit users about the herb, especially in subreddits like r/Supplements. And if you’re wondering, “Does ashwagandha increase testosterone in females?” Reddit experts might enlighten you.
FAQs on Ashwagandha and Its Impact on Testosterone
Aside from the question, “Does ashwagandha actually increase testosterone?” here are common questions people usually have when researching whether ashwagandha raises testosterone levels.
Does Ashwagandha Increase Muscle Growth?
Clinical research shows that ashwagandha can help increase muscle growth alongside regular strength training [1]. You can look for T-boosting pills with ashwagandha, plus other ingredients that can come in handy for muscle building.
Is Ashwagandha a Natural Steroid?
Not entirely. Ashwagandha is not an anabolic steroid, but it does contain plant steroids known as withanolides. Instead of directly providing hormone replacement, ashwagandha acts on the beginning of your testosterone production pathways.
Does Ashwagandha Increase Testosterone in Young Males?
Yes, ashwagandha has a good chance of boosting testosterone levels in young, healthy males as long as they combine it with strength training. However, it is unlikely to work if you have a medical condition that prevents you from making your own testosterone.
Does Ashwagandha Increase Testosterone in Females?
Ashwagandha alone may not be enough to increase testosterone in women. A study on perimenopausal women suggests it could lead to a rise in estrogen levels but not testosterone [11]. However, other herbs, such as damiana, may work alongside T-boosting herbs in women [14].
Does Ashwagandha Increase Estrogen?
Ashwagandha may aid in boosting estrogen levels (as estradiol) in perimenopausal women [11]. There is no research on the herb for postmenopausal women, however, who no longer have an ovarian reserve for LH to work on.
What Is the Best Time To Take Ashwagandha for Testosterone?
There doesn’t seem to be one “best” time of day to take ashwagandha for testosterone, as its benefits are not rapid-acting. You can split larger doses in half and take them twice daily for a more sustained effect. We recommend taking it regularly for better results.
Does Ashwagandha Increase Muscle Mass?
Research shows that ashwagandha can dramatically increase muscle growth by boosting testosterone and reducing muscle-breaking cortisol [2] [1]. Part of this is due to much less muscle damage after workouts.
Final Thoughts: Does Ashwagandha Increase Testosterone?
Research is promising for the herb as a natural T-booster in men. By reducing stress hormones and increasing FSH and LH, ashwagandha seems to have a good impact on the beginning of your hormone pathways. This may lead to improvements in muscle growth, strength, and fertility.
It’s a good idea for both men and women to use supplements that combine ashwagandha with other natural ingredients that support its benefits. Now, you’re free to decide whether to try TestoPrime or other testosterone boosters that contain ashwagandha and more well-researched ingredients.