From bar fights and sports locker rooms to Arnold Schwarzenegger in the 80s, there are a few images that come to mind when we hear the term 'testosterone.'
Ashwagandha — a calming herb that's a popular smoothie addition amongst yogis and wellness influencers? Not typically one of them. However, that might be about to change, with growing research showing that the adaptogen may be a surprising natural testosterone booster.
But, how does taking ashwagandha actually impact your sex hormones, and can it really have a noticeable effect on your T levels? Plus, are there any adverse effects or risks you should be aware of?
Read on for everything you need to know about ashwagandha and testosterone.
What is ashwagandha?
Also known as withania somnifera, Indian Ginseng and Indian Winter Cherry, ashwagandha is an evergreen shrub that's part of the nightshade family.
Growing in tropical and subtropical parts of Nepal, India, the Middle East and Africa, it has long been used in Ayurvedic medicine as an adaptogen.
That is, a group of natural remedies that have been found to reduce stress and anxiety by interacting with the body's hypothalamic-pituitary-adrenal (HPA) axis — which regulates the body's stress response [1].
Ashwagandha extract derives its therapeutic benefits from its roots and leaves, which are rich in bioactive compounds called withanolides — a type of naturally occurring steroid (are things starting to click now?).
These help to modulate the activity of neurotransmitters, such as serotonin and acetylcholine, which can significantly reduce stress.
In fact, a meta-analysis found that taking ashwagandha significantly improved anxiety and cortisol levels across nine different studies [2].
How can ashwagandha supplementation affect your testosterone levels?
Just like women, our stress, mental health and hormone levels are inextricably linked.
But, does that really mean that ashwagandha root extract can have a meaningful impact on testosterone? The short answer is 'yes.'
When we're under high stress — whether due to illness, overtraining, lack of sleep or emotional stressors — our body needs to pick our battles to keep us going.
For this reason, prolonged or severe stress can reduce testosterone production by suppressing the hypothalamic-pituitary-gonadal axis, which releases testosterone [3].
Helping to relieve stress, the effect of ashwagandha on testosterone is indirect but undeniably powerful.
In an 8-week, placebo-controlled study, over 100 young men participated in resistance training — but half were given 300 mg of ashwagandha daily, while the placebo group consumed starch [4].
The research found that the participants in the ashwagandha group demonstrated positive effects on testosterone levels as well as muscle mass and strength.
Meanwhile, in a 90-day clinical trial, 45 men with a deficiency in sperm cells were given 675 mg of ashwagandha root extract per day [5].
The test subjects saw an astounding 167% in sperm count, 53% in sperm volume, and 17% increase in testosterone levels.
Another 2019 randomized, double-blind placebo found significant between-group differences in men taking ashwagandha extract — noting an improvement in changes in cortisol, DHEA-S, and testosterone levels, as well as perceived stress [6].
Thus far, there are limited long-term studies into the ashwagandha-testosterone connection.
However, the studies show fairly conclusively that ashwagandha increases testosterone levels and improves stress-related male fertility — at least in the short term.
How to use ashwagandha for testosterone
The term ashwa is Sanskrit for 'horse' while 'gandha' translates to 'wet.' That's because — you guessed it — the shrub smells like a wet horse.
The good news is, you don't have to subject yourself to its unpleasant taste and smell to reap the health benefits.
Ashwagandha is available in capsule form as well as in a powder, which some like to add to smoothies and other elixirs. This can be consumed once or twice per day (usually, in the morning and/or night).
If you're looking for a convenient way to consume ashwagandha, it's also a starring ingredient in the Pilot Testosterone Support.
This supplement is packed with essential vitamins and minerals to maintain testosterone levels in healthy males, so you can quickly start feeling like yourself again.
As well as ashwagandha, it includes zinc, vitamin B6, magnesium, manganese, and selenium — which work together to reduce stress, support sperm health, and improve immunity.
Are there any potential risks?
A supplement like the Pilot Testosterone Support can only be of assistance when vitamin and mineral intake is inadequate (it's possible to have too much of a good thing).
So, you should always go and see your doctor first to ensure it will be safe for you to take.
The supplement also contains selenium which is toxic in high doses. So, a daily dose of 150 micrograms for adults of selenium from dietary supplements should not be exceeded.
As for ashwagandha itself, research shows that taking it short-term is safe in healthy adults [7].
However, there is currently limited research into the long-term effects of taking it daily. It has also been linked with a handful of mild side effects, including digestive issues, nausea, fatigue, and drowsiness [8].
In rare cases, overuse can also lead to liver issues, low blood pressure, and low blood sugar levels [9] — so it's important to keep an eye on these markers if you're planning on taking it for a long period of time.
Other ways of boosting testosterone
Responsible for much more than just increased muscle mass, there are many reasons you may want to supplement low testosterone levels.
The sex hormone plays a role in everything from mood, libido, and virility to bone health and the production of red blood cells.
Unfortunately, testosterone levels tend to naturally decline by around 2% every year after 30 [10]. But, just because it's a natural process, doesn't mean you have to just live with it.
The good news is, pretty much anything that helps to reduce chronic stress — whether it's meditation, ice baths, or just chatting with a mate — can help indirectly improve testosterone levels by supporting your adrenals.
Other foods and natural remedies that have been linked to testosterone include leafy greens, oysters, and DHEA supplements [11].
While many chronically stress adults turn to booze to (temporarily) manage their feelings, randomized controlled trials also show that excess alcohol consumption can reduce testosterone production [12].
The 'beer belly' also plays an important role in other risk factors like weight gain — with research showing that obese and overweight males tend to have lower testosterone levels [13].
Therefore, cutting down on alcohol consumption can go a long way in regulating reproductive hormone levels.
In case you need another reason to hit the gym, heavy strength training also has a two-way relationship with testosterone levels.
Research shows that lifting can boost androgen in both the short and long term, as well as working the other way around — with testosterone improving athletic performance [14].
In another 'chicken or the egg' situation, sexual activity has also been found to increase testosterone levels [15].
However, it can be tricky to make that happen if you're struggling with libido, desire, or erectile dysfunction.
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Clinical trials also show that hypothyroidism (when the butterfly-shaped gland in the neck that produces hormones is underactive) is linked to low testosterone levels in men [16].
Therefore, thyroid hormone medications are also sometimes prescribed to improve testosterone concentrations.
Then, of course, there's testosterone replacement therapy. Sometimes referred to as androgen replacement therapy, this is administered in the form of an injection, transdermal patch, or gel to replace the testosterone levels lost in the body.
TRT is a big commitment reserved only for those with chronically low testosterone levels — as, you have to use it for the rest of your life to avoid a rebound effect.
However, for men who need it, it can have a transformative effect on their physical and mental health — as well as their sex lives.
Ashwagandha and testosterone: A surprising pair
At the end of the day, while an ashwagandha supplement may not quite be a 'natural steroid', it certainly has strong hormonal and vitality effects.
However, you're likely to see more significant improvements when combined with other natural ingredients that boost testosterone levels.
Our Testosterone Support supplement also includes other clinically proven vitamins and minerals that reduce perceived stress and achieve better hormonal balance.
Including ingredients like magnesium and zinc, it also has plenty of other general health benefits — like improving sleep quality and immune strength.
Need a more holistic approach to improving your libido, sexual performance and overall health? Take our short questionnaire to find a personalised solution that suits you to a 'T.'
Image credit: Amina Filkins via Pexels
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