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. Low 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].

Clinical studies reveal that supplementing with an extract of ashwagandha can reduce cortisol by almost 30% while boosting testosterone levels at the same time. 

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

So if you’re looking to reduce stress and anxiety, while boosting your testosterone levels and overall vitality then ashwagandha is definitely worth a try.

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.

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 and beating low testosterone levels.

Additional methods to increase your testosterone levels include:

• better sleep
• optimal intake of nutrients
• maintaining a healthy weight
• regular exercise and resistance training
  
• 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.

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 the benefits of ashwagandha and Tongkat Ali are similar 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.

Learn more about additional ashwagandha benefits for men here!

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 to ensure safety and efficacy.