The Powerful Herb That Could Boost Testosterone

The use of Ayurvedic medicinal herbs in the Western landscape is an exciting development. Not only does it broaden the scope of what's available out there health-wise, but it also enables a sharing of years-old traditions between the two worlds. One such herb that's being studied for its many supposed merits — including boosting testosterone — is ashwagandha (pronounced aash wuh gaan duh).

In Sanskrit, ashwagandha translates to "smell of the horse." The plant's botanical name is withania somnifera, and it's made up of green leaves, greenish-yellow flowers, and red berries. Native to Asia — specifically India — and Africa, it is the roots and berries of the plant that are used for medicinal purposes. Ashwagandha, sometimes referred to as Indian ginseng, is available in raw, powder, tea, supplement, and liquid form.

According to a 2019 study published in the American Journal of Men's Health involving overweight men with mild fatigue aged 40-70 years, the group that was given withanolide glycosides (an active compound in ashwagandha) for eight weeks had increased testosterone levels when compared with the group who consumed a placebo. The former group also experienced improved sexual well-being, energy, and mental health. As men age, low testosterone levels often become a concern. While ashwagandha has been proven to help certain groups boost their testosterone levels, people should learn the facts behind the herb before deciding whether using it holistically is right for them.

Among other causes — like genetic conditions, testicular injury, disease, and certain medications – stress is one factor that can lower testosterone levels. Ayurvedic physician, Dr. Rajeev Singh (via PharmEasy) seems to think that ashwagandha is able to affect testosterone levels because of how the herb influences stress, as research has linked the herb to lowering cortisol levels. "Being under constant stress can spike cortisol, which can hamper testosterone levels," he explained. Some experts also point to the herb's ability to help prevent oxidative damage on cells in the testes and its ability to boost the production of luteinizing hormone, which is directly connected to the generation of testosterone.

That being said, a 2021 systematic review of studies that involved the herb, published in Advances in Nutrition, noted that while three out of four studies found increases in testosterone levels with the consumption of ashwagandha, one study did not. According to the review, one of the successful studies was done on overweight and aging men (the 2019 one we discussed above), another success was done on young males with an average age of 28, and another positive study was on infertile men with an average age of 34. The last study showed no "statistically-significant" effect on testosterone concentrations in men — yet there was still an overall increase of about 11% — and was conducted on stressed, healthy men and women with an average age of 41 years.

It goes without saying that since this is a budding area of study, there's more to be discovered, like the long-term effects of ashwagandha use. Plus, the herb is known to possess some side effects like diarrhea, vomiting, and sleepiness, especially when consumed in large quantities. Speaking of quantities, what is the recommended dosage for a boost in testosterone levels? There is no expert-recommended dosage although the studies could give you some clues. Typically, a capsule could contain anywhere from 250–1,500 milligrams of the herb.

It is best to consult with your healthcare provider first before adding the herb to your diet, especially if you're trying to boost testosterone levels. While there are natural ways to increase your testosterone levels, it's also important to see a healthcare provider about what's concerning you. Is it about boosting your sex drive? Are you trying to build muscle? Or are you experiencing depression, weight gain, or insomnia?

Getting to the root of your testosterone-related concerns first will help you figure out how to address any underlying issues that might be connected. Not every reason for low testosterone levels can be easily fixed with consuming an herb. However, registered dietitian from the University of Vermont Medical Center, Emily Clairmont, shared with Forbes that you can try ashwagandha tea relatively safely to see how your body responds to the herb.