From the Research
Ashwagandha may increase testosterone levels, with the most recent and highest quality study suggesting a 22-33% increase in testosterone levels in healthy adults with high stress levels. This is based on a 2024 study published in Heliyon, which found that ashwagandha root and leaf extract with 35% withanolide glycosides (Shoden) at 60mg and 120mg significantly reduced morning serum cortisol and increased total testosterone levels in healthy adults with high stress levels 1.
Key Findings
- The study found that ashwagandha extract with 35% withanolide glycosides (Shoden) at 60mg and 120mg was significantly effective in reducing morning serum cortisol and increasing total testosterone levels.
- The increase in testosterone levels was 22% in the 60mg group and 33% in the 120mg group, compared to a 4% increase in the placebo group.
- The study also found significant improvements in stress and anxiety levels, as well as sleep quality, in the ashwagandha groups compared to the placebo group.
Mechanism of Action
- Ashwagandha may work by reducing cortisol (stress hormone) levels, which can indirectly support testosterone production, and by possibly stimulating hormone pathways that regulate testosterone synthesis.
- The herb may also have anxiolytic effects, which can help reduce stress and anxiety levels, and improve sleep quality.
Recommendations
- For best results, use a standardized root extract (typically standardized to 1-5% withanolides), take it consistently, and combine it with proper sleep, exercise, and nutrition.
- Consult a healthcare provider before starting ashwagandha, especially if you have autoimmune conditions, thyroid disorders, or take medications.
- While generally considered safe, ashwagandha may interact with certain medications or have side effects in some individuals, so it's essential to monitor your health and adjust your dosage or discontinue use if necessary.