How to Use Ashwagandha for Testosterone: Best Methods & Dosage
As a natural way to increase testosterone, Ashwagandha is receiving a lot of attention these days.
Though it brings a lot of praise from Ayurveda, this adaptogenic herb aids in hormonal balance, reduces stress, and may increase testosterone naturally.
If youâre wondering how you should use ashwagandha for testosterone, this is the guide for you, from the best ways to take it to the recommended dosages and timing.
What is Ashwagandha?
A wonderful adaptogen that has been used for centuries in Ayurvedic medicine is Ashwagandha, which goes by the scientific name Withania somnifera.
This is famous for its capability to assist the body adjust to pressure by diminishing cortisol levels and generally boosting different resilience.
Because of the herbâs effect on enhancing energy; improving sleep; and increasing vitality; it is a part of herbal health solutions that a lot of people favor.
Over the past few years, Ashwagandha has gotten the nod for how it might boost testosterone production in men.
Hormones are not all that its holistic benefits bringâthis is good for physical and mental well-being.
How Does Ashwagandha Raise Testosterone?
While Ashwagandha's effect on testosterone is a result of balancing stress hormones and improving overall health, itâs also a powerful herbal supplement for protecting heart and brain health.
High levels of cortisol (also known as the 'body's main stress hormone'), can cause low levels of testosterone for an extended period of time.
Ashwagandha helps lower cortisol levels, making that space for testosterone to thrive (1).
Research shows that men taking ashwagandha as a supplement had an incredibly dramatic increase in testosterone and sperm quality.
For instance, one study discovered that men who took ashwagandha saw a 17 percent rise in Testosterone when compared to a placebo group (2).
In addition, ashwagandha may enhance testicular function and, therefore, testosterone production (3).
Testosterone Boosting Ways to Take Ashwagandha
Ashwagandha is available in many forms so that you can pick whatâs going to work for you based on lifestyle and preferences.
Capsules are a popular choice for convenience.
They contain a standardized dose of ashwagandha extract and are easy to incorporate into your daily routine.
Powder offers versatility and can be mixed into smoothies, teas, or other recipes.
Although it has a bitter taste, creative options like blending it with honey or nut butter can make it more palatable.
Extracts are concentrated forms that often deliver higher potency per dose.
They are ideal if you prefer a smaller amount for maximum effect.
Gummies provide a tasty and convenient option but may have added sugars, so check the label carefully.
Once you have picked the form you will use regularly, go ahead and pick one.
Testosterone Support Recommended Dosage
The amount of ashwagandha you will take depends on your goals and your health.
As a roster of products behind these studies, most suggest about 300-600 mg of a high-quality extract like KSM-66 or Sensoril taken daily as a means of supporting general testosterone status.
If you are an athlete or a bodybuilder wanting to grow your muscles, you might decide to consume your doses at higher ends of the range ranging between 600 mg per day.
If youâre new to ashwagandha, beginning with a smaller dose will help you gauge your bodyâs reaction.
You can gradually, as needed over a period of time, increase your dosage, staying in the recommended range.
The safest thing to do is to always seek medical supervision before taking supplements in general, especially if you have an existing disease.
When to Use Ashwagandha for the Best Results
The timing at which ashwagandha is taken influences whether or not it will work effectively to support testosterone.
It can also be taken in the morning, which can help regulate cortisol levels all through the day.
However, for some people who are using it to aid recovery or gain muscle, itâs often recommended to consume it post-workout.
If stress and poor sleep are issues affecting your testosterone, even evening doses are good.
In the end, it comes down to when you can take ashwagandha regularly.
The Timing of Day Doesnât Matter as Much as Consistency.
Common Mistakes to Avoid
To maximize the benefits of ashwagandha, avoid these common pitfalls:
The side effects of taking more than the recommended dosage of this drug are stomach upset and drowsiness.
If you skip doses or donât take it regularly, it wonât work as well.
You canât rely on ashwagandha alone while neglecting lifestyle factors like diet, sleep, and exercise.
The best results come when combined with a healthy lifestyle, as well as ashwagandha.
Ashwagandha Supplementation has Additional Benefits for Men
Ashwagandha is praised for its testosterone-boosting properties, but it has many more benefits for men.
It helps increase energy levels, fight fatigue,e and improve stamina.
Said to help libido and sex performance, ashwagandha is a natural choice for men looking to stay vital.
It also helps to recover muscles and is a favorite among athletes and fitness people (4).
Ashwagandha is a well-rounded supplement for male health that has these benefits.
When Will Ashwagandha Start to Work?
When being used for testosterone support, ashwagandha requires patience.
Within a few weeks, most users tell us they notice noticeable improvements in energy, mood, and libido.
However, testosterone levels are increased significantly, but it takes 8-12 weeks of continual use (5).
The amount of ashwagandha, how itâs taken, and your overall health may all play a role in how quickly youâll notice results.
Consistency is key and whether you supplement or not, it is best to pair your supplementation with a healthy life style.
Final Thoughts
Boosting your Testosterone naturally is something you could stand to have on your side with as powerful an ally as Ashwagandha.
It helps to reduce cortisol, support hormonal balance, and improves your overall health which in turn create a positive environment for testosterone production.
Choose an ashwagandha form that fits nicely into your lifestyle (for example, a pill that you take with a glass of water over breakfast each morning), be consistent with your intake (so you donât miss a dose by accident), and follow the recommended dosage.
Also, try to incorporate regular exercise, a nutrient rich diet, and quality sleep to achieve their maximum potential.
If you want high-quality ashwagandha products, check out Wild Foods to support your health goals.
Ashwagandha can be a game changer if given with patience and commitment to boost your testosterone level and vitality.
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FAQs
Should I take Ashwagandha to increase testosterone?
For testosterone support, a standardized extract of KSM-66 is recommended at 300 to 600 mg daily.
When should you take ashwagandha?
Ideal times are morning or post-workout, but as long as you do it at least once a day, the timing really does not matter since consistency is most important.
Will ashwagandha boost testosterone levels in women?
Itâs popular for supporting hormonal balance, but its testosterone-boosting effects arenât as intense in women.
Does ashwagandha work for increased testosterone?
There are noticeable effects in most users for between 8 and 12 weeks when used regularly.
Can I take Ashwagandha daily?
Ashwagandha is safe for daily use at the suggested dosage level.
Related Studies
1. Title: "Ashwagandha may reduce cortisol levels in stressed individuals: a review"
This review of multiple studies indicates that ashwagandha supplementation significantly reduces cortisol levels in stressed individuals, with reductions ranging from 11% to 32.63%.
Link: https://www.nutraingredients.com/Article/2023/12/11/ashwagandha-may-reduce-cortisol-levels-in-stressed-individuals-review-finds
2. Title: "An investigation into the stress-relieving and testosterone-enhancing effects of ashwagandha"
In this randomized, double-blind, placebo-controlled study, men taking ashwagandha experienced a statistically significant increase in testosterone levels, with an approximate rise of 17% compared to the placebo group.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
3. Title: Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence
This systematic review highlights that ashwagandha supplementation can enhance testicular function and improve testosterone production in men.
Link: https://journals.sagepub.com/doi/full/10.1177/2156587217744480
4. Title: "Effects of ashwagandha on muscle strength and recovery: A randomized controlled trial"
This clinical trial found that participants who supplemented with ashwagandha showed significant improvements in muscle recovery and energy levels after exercise.
Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0102-3
5. Title: "The effects of ashwagandha on testosterone levels in men: A systematic review"
This systematic review confirms that consistent use of ashwagandha over 8â12 weeks leads to significant increases in testosterone levels among men.
Link: https://www.jsm.jsexmed.org/article/S1743-6095(20)30666-X/fulltext
