Does Ashwagandha increase Testosterone Levels?

What Is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a herb commonly used in Ayurvedic medicine. It's been around for centuries and is known for its ability to help the body adapt to stress. People also use it to support immunity and tackle issues like anxiety and depression.

But beyond these benefits, a key question has popped up: Can ashwagandha increase testosterone levels? Let’s break it down.

How Ashwagandha May Affect Testosterone

First off, testosterone is a hormone that plays a crucial role in men’s health—affecting everything from muscle growth to mood and energy levels. As men age, testosterone tends to naturally decline. That’s where supplements like ashwagandha come in.

Ashwagandha is classified as an adaptogen, meaning it helps balance your body's stress response. It works by lowering cortisol, the hormone we know as the "stress hormone." High levels of cortisol have been linked to lower testosterone levels. So, by reducing cortisol, ashwagandha may indirectly help in boosting testosterone.

The Research: What We Know

A key study conducted in 2019 focused on males aged 40 to 70. In this study, participants took 300 milligrams of ashwagandha twice a day. After some time, researchers found a 14% increase in their natural testosterone levels. That’s a pretty solid improvement, especially when you consider that it's happening alongside other benefits—like reduced stress and improved immunity.

Consider Ashwagandha for Stress, Anxiety, and Mood

Improving testosterone naturally is great, but the benefits of ashwagandha go beyond that. If you’re someone who feels chronically stressed, anxious, or even a little down, this supplement could kill two birds with one stone. Lower stress means better production of testosterone, but it also means feeling better mentally and emotionally.

Ashwagandha has been shown to decrease symptoms of both anxiety and depression. So even if your testosterone is in a normal range, ashwagandha could still be valuable if you’re looking to reduce stress and boost your mental health.

Who Should Consider Ashwagandha?

If your testosterone levels are just under optimal levels, or if you’re starting to notice symptoms—like lack of energy or a dip in your sex drive—ashwagandha may be worth trying. Since it helps lower cortisol, this can naturally lead to a boost in testosterone production, especially if stress is the underlying issue.

However, if your testosterone is very low, severely below average, ashwagandha alone may not provide a significant enough boost. In cases of severely low levels, medical interventions like hormone replacement therapy may be more effective. Always talk to your healthcare provider before making any big decisions on supplements or treatments.

Final Thoughts: Is Ashwagandha Right for You?

Ashwagandha isn’t a miracle fix, but it’s a well-researched supplement that could offer some real benefits for men looking to boost testosterone naturally—especially if stress is a factor. Beyond testosterone, this herb can help manage anxiety, depression, and even enhance your immune response.

If you're considering giving ashwagandha a shot, make sure to talk to your healthcare provider first, especially if you’re on other medications or dealing with significant health concerns.