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Health & Nutrition
Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor

How Much Ashwagandha Should You Take Per Day for Maximum Testosterone Boost?

 

Unless you have been living under a rock for the last several years, you have probably heard that ashwagandha is one of the most effective herbs for boosting testosterone in men.

But you may wonder how and when to take ashwagandha to squeeze the maximum testosterone boost out of your supplement?

Ashwagandha is an herb that has been used for centuries in traditional Indian medicine and is currently under thorough scientific investigation for its ability to reduce stress and improve testosterone in men.

Therefore, scientists have established an optimal Ashwagandha dosage for most of its amazing benefits, and its testosterone-boosting effects are no exception.

So, let's dig deep into the scientific evidence and break down the various recommendations on how to take ashwagandha root extract for maximum testosterone boost!

 

 

 

Who should consider using ashwagandha to boost testosterone levels?

 

Anyone looking for a natural testosterone boost should seriously consider ashwagandha extract.

This Ayurvedic herb, also known as Withania somnifera, has been used in India for centuries and is now becoming popular worldwide due to its proven ability to enhance testosterone levels in the body. 

"Ashwa - gandha" is Sanskrit for "smell of the horse," which refers to the smell of the plant's root extract but also the ability to give men the strength and potency of a horse. 

Research has shown that it may increase testosterone levels naturally and safely by more than 20% [1].

Yet, it is important to note that the effect is not the same for all men. Some men may experience a greater increase in testosterone levels than others when supplementing with ashwagandha.

According to the studies, ashwagandha boosted testosterone levels the most in chronically stressed men. Those who were under psychological stress experienced a 22% increase in testosterone compared to a 13% increase in non-stressed males [2].

Furthermore, the testosterone-boosting effect of ashwagandha root extract appears to be the greatest in men with fertility problems and reduced sperm count (oligospermia). 

In another study, ashwagandha supplementation led to a 14% increase in testosterone levels in healthy fertile men (from 580 to 660 ng/dL), but it also caused a whopping 40% increase (from 350 to 490 ng/dL) amongst men with oligospermia [3].

 

 

How does stress affect testosterone levels?

 

Ashwagandha is a renowned adaptogen which means it works to increase your tolerance to stress.

The stress-reducing ability of ashwagandha is considered one of the main reasons for its testosterone-boosting properties because stress can significantly affect testosterone levels in men. 

If you are stressed, your testosterone level will drop due to an increase in the hormone cortisol. This decrease in testosterone has several adverse effects, including fatigue, reduced muscle strength, and decreased libido. 

Research also shows that long-term increases in cortisol level can significantly increase the risk of impotence and infertility among men and may even increase the risk of erectile dysfunction [4].

Studies reveal that ashwagandha can reduce cortisol by almost 30% while boosting testosterone levels at the same time. 

In one trial with 37 men, their cortisol levels dropped by 29%, while the testosterone levels in their serum increased by 11% in 8 weeks of supplementation. In comparison, neither testosterone nor cortisol was changed in the placebo group. [5]

 

 

 

How to take ashwagandha to increase testosterone?

 

 

According to the research, the best way to take ashwagandha for testosterone may be on an empty stomach - either before a meal or at least 2 hours afterward [6].

One of the reasons is that this may lead to better absorption of the active ingredients in the plant's root extract, such as the withanolides.

On the other hand, ashwagandha may rarely lead to mild discomfort and nausea when taken on an empty stomach. In such cases, you should still consider taking it with food, as it still appears to have a decent absorption when taken this way.

Another important aspect of maximizing all ashwagandha benefits is taking it consistently. You should consider taking ashwagandha at a regular time every day. Most people prefer to take it either as a part of their morning routine or right before bedtime.

By taking ashwagandha powder consistently, you can expect benefits such as improved stress levels, better endurance during workouts, and boosted testosterone.

 

 

How much ashwagandha per day for testosterone boost?

 

The right amount of ashwagandha per day to support healthy testosterone production can vary from person to person. 

However, studies show that you should be taking at least 600 mg of ashwagandha per day in order to see improvement in your testosterone levels [7].

It's important to note that supplementing with ashwagandha does not lead to immediate results, and it takes time until there is a noticeable improvement in testosterone synthesis.

On average, it took about 8 weeks of supplementation until most researchers noticed a significant boost in testosterone levels [8]. The participants in this trial experienced an 18% increase in testosterone.

Yet, a larger ashwagandha dosage may lead to a faster and higher improvement in testosterone production. Therefore, you should consider supplementing with 1300 mg - 1950 mg of ashwagandha per day for maximum effectiveness.

 

 

 

Does ashwagandha increase testosterone levels without causing any side effects to the body? 

 

Animal and human studies have suggested that there are few side effects associated with taking ashwagandha, and they are mild and occur rarely. 

Even though ashwagandha has many advantages, you should see a doctor before using it, especially if you have any concerns or are currently on any medications.

Consult your doctor if you have diabetes or any other diseases that may affect your blood sugar levels before taking supplements containing ashwagandha.

Lower blood sugar and blood pressure are among the secondary effects of Withania somnifera's ability to reduce stress and cortisol levels [9]

Therefore, if you are prone to hypotonia or hypoglycemia, you may have to start with a lower ashwagandha dosage. Hypoglycemia is a condition that occurs when your blood sugar levels drop too low.

If you are taking any medications that can lead to hypoglycemia and hypotonia, ashwagandha may also amplify their effects.

Withania sominfera may also stimulate your thyroid gland to produce more hormones, so always notify your doctor before supplementing, especially if you have thyroid problems or take any thyroid medications [10].

It's important to note that neither of these potential side effects is associated with the ability of ashwagandha to increase testosterone. 

In fact, the increase in testosterone which is observed in ashwagandha studies, shows that it's well within the physiological range. 

There is no risk of side effects associated with high testosterone levels, such as gynecomastia, organ enlargement, hair loss, or cardiovascular problems.

Therefore, ashwagandha can safely and naturally boost testosterone levels without causing adverse reactions. Furthermore, Withania somnifera does not appear to affect estrogen levels in men.

 

 

What should you combine ashwagandha with to maximize the testosterone boost?

 

 

Ashwagandha is a potent testosterone booster, but if you want to achieve your maximum potential, you may want to consider pairing it with other evidence-based methods for optimizing your male hormones.

Additional methods to increase your testosterone levels include:

  • better sleep
  • optimal intake of nutrients
  • maintaining a healthy weight
  • regular exercise
  • other testosterone-boosting herbs

 

Can nutrition actually boost your testosterone levels?

 

Apart from taking an ashwagandha supplement, your lifestyle, and especially your nutrition, is also a major determinant of your testosterone production.

There is significant evidence to suggest that certain nutritional habits can result in higher levels of testosterone production [11]

Despite the many conflicting studies and arguments, diets high in essential vitamins, minerals, and fatty acids have been observed to directly affect testosterone production.

A healthy balanced diet with a focus on the right kinds of foods and the elimination of processed foods can be terrifically beneficial for hormone production, especially when it comes to testosterone. 

Committing to a lifestyle of healthy eating takes time and effort, but the rewards are worth it - so put down that bag of chips and consider why nutrition is an integral part of effective testosterone level maintenance.

 

 

Can other herbs enhance testosterone as well?

 

 

Recent studies have also explored the potential effects of many other herbs on testosterone production. 

In particular, research has focused on Tongkat Ali as a primary herb that is thought to increase testosterone levels. 

According to research, supplementation with Tongkat Ali for 4 weeks lead to a 16% reduction in cortisol levels and a whopping 37% increase in testosterone levels [12].

Considering that ashwagandha and Tongkat Ali share similar benefits regarding testosterone and cortisol, combining them may further increase their testosterone-boosting effects.

Furthermore, studies also report that Tongkat Ali has antiestrogenic and strength-boosting properties as well [13].

Other herbs, such as maca and fenugreek, may also carry testosterone-boosting properties, and there is a growing body of research to support their effectiveness [14]

Ashwagandha can be safely taken with other testosterone-boosting herbs such as fenugreek, maca, and Tongkat Ali.

Adding black pepper extract may also prove beneficial as it is a potent bioavailability enhancer. That's thanks to the presence of the alkaloid piperine, which prolongs the time for digestion and maximizes uptake and absorption [15].

One supplement that covers all of these requirements and even takes men's health a step further is the Warrior's Code Men's Vitality by NutriRise.

A standardized dosage of Ashwagandha root extract containing at least 2.5% withanolides is included in each serving of this testosterone booster, along with an additional 1000 IU of vitamin D3 and 40 mg of zinc.

Additionally, it includes additional herbs and substances that may increase testosterone, including Tribulus Terrestris, Horny Goat Weed, Maca, Fenugreek, DIM, Tongkat Ali, and boron.

The inclusion of 5 mg of BioPerine (patented black pepper extract of piperine), which reduces the testosterone booster's gastrointestinal transit time, ensures that Men's Vitality is most effectively absorbed.

It is produced at a U.S. factory that adheres to the most recent GMPs (cGMP). Warrior's Code Men's Vitality is also devoid of hazardous binders, fillers, allergies, GMOs, pesticides, dairy, gluten, and animal products, thanks to stringent third-party testing.

 

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.

 

Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor
Dr. Marinov is a licenced physician and scientist with years of experience in clinical and preventive medicine, medical research, nutrition and dietetics. His research is focused primarily on nutrition and physical activity as preventive measures to improve and preserve human health. He is passionate about creating evidence-based content about various medical topics and takes great care in referencing every statement with high-quality evidence.
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