Yes, Ashwagandha (Withania somnifera) has been shown to potentially increase testosterone levels, especially in men who have low testosterone or experience symptoms related to low hormone levels. It has gained popularity for its ability to support hormonal balance, particularly in the context of male health.
How Ashwagandha Increases Testosterone
- Reduces Cortisol Levels
- Cortisol is the stress hormone, and high levels of cortisol can negatively impact testosterone production. Ashwagandha helps reduce cortisol levels, thereby indirectly supporting higher testosterone levels.
- Improves Overall Stress Response
- By functioning as an adaptogen, Ashwagandha helps the body cope with stress, which can otherwise lead to hormone imbalances. Lower stress means the body is better able to maintain balanced testosterone levels.
- Enhances Muscle Strength and Recovery
- Some studies suggest that increased testosterone levels due to Ashwagandha supplementation can enhance muscle mass and strength, which is often linked to higher testosterone.
- Boosts Sperm Quality and Fertility
- Research has shown that Ashwagandha can improve sperm quality, count, and motility, partly due to its effect on increasing testosterone levels.
Research and Evidence
Several studies have examined the effect of Ashwagandha on testosterone levels:
- A study published in the American Journal of Men’s Health found that men who took Ashwagandha supplements had significantly higher testosterone levels after 8 weeks.
- Another clinical trial showed that Ashwagandha increased testosterone levels by up to 17% in men experiencing stress-related infertility.
Dosage for Testosterone Increase
- Capsules/Tablets: 300–600 mg of Ashwagandha extract daily.
- Powder: 3–6 grams per day.
Conclusion
Ashwagandha may help increase testosterone levels by reducing stress and cortisol, promoting overall hormonal balance, and improving fertility. It is especially beneficial for men with low testosterone or those experiencing symptoms related to stress or fatigue. However, it is always best to consult with a healthcare provider before starting Ashwagandha supplementation, especially if you have medical conditions or are on other medications.
