How much ashwagandha per day for testosterone? Ashwagandha has been associated with increasing testosterone levels. There are different products and doses that have been used, which we will review. Additionally, we will discuss other possible benefits as well as risks to taking ashwagandha.
How much ashwagandha per day for testosterone? The dosage of ashwagandha to increase testosterone has been shown to be 600–675mg KSM-66® Ashwagandha extract (5% withanolides) daily or 60mg Shoden® Ashwagandha extract (35% withanolides) daily.
Does ashwagandha increase testosterone?
Ashwagandha, also known as Withania somnifera, is a versatile herb that has been used in traditional Ayurvedic medicine for a wide range of health benefits. Ashwagandha has been associated with increasing testosterone levels. However, the evidence is not yet conclusive, the effects of ashwagandha on testosterone can vary from person to person, not all studies have shown consistent results, and more research is needed to confirm these effects.
Additionally, the increases in testosterone observed in these studies are generally modest and may not be substantial enough to have a significant impact on factors such as muscle growth or athletic performance.
Studies have used a patented ashwagandha root extract that contains 5% withanolides, KSM-66®, and another patented root and leaf extract that contains 35% withanolide glycosides, Shoden®. One study using KSM-66® demonstrated positive effects of ashwagandha 675mg/day in three doses (i.e., 225mg thrice daily) for 90 days on testosterone concentrations in men 22–40 years of age with low sperm count.
Another study in men 18–50 years old taking 300mg of the same extract twice daily for 8 weeks demonstrated a significantly greater increase in testosterone level. One study using Shoden® providing 21mg of withanolide glycosides a day for 8 weeks among overweight men aged 40–70 years demonstrated a statistically significant increase in testosterone level (14.7%) compared to placebo, although the participants did not notice any difference when compared to taking the placebo.
In a systematic review of 32 studies, 9 studies that examined the effects of ashwagandha on testosterone concentrations demonstrated significant positive effects on testosterone concentrations in men.
How much ashwagandha per day for testosterone?
The appropriate ashwagandha dosage for testosterone may vary depending on factors such as your age, overall health, and individual response to the herb. However, some general guidelines based on the available research and traditional usage could be considered.
Doses of 21mg of withanolide glycosides per day (Shoden®) for 8 weeks and 600 mg per day (KSM-66®) for 8-12 weeks has been shown to boost testosterone levels. It's essential to choose a high-quality ashwagandha supplement from a reputable manufacturer.
How to take ashwagandha for testosterone?
Let’s review how to use ashwagandha for testosterone. In clinical trials that investigated the use of KSM-66® for testosterone, participants took 225mg thrice daily or 300mg twice daily (total dose amounted to 33.75mg and 30mg withanolides, respectively).
When Shoden® was provided, for testosterone, participants took two tablets once daily (total dose amounted to 21mg of withanolide glycoside), 2 hours apart from eating and it is noted that this was instructed as preferably after dinner.
You may wish to take the supplement whenever it is most convenient for you as the timing does not matter. If you are new to the supplement, it may be wise to start with a lower dose and gradually increase while monitoring any changes in energy levels, mood, and overall well-being.
If you're specifically interested in its effect on testosterone, consider having your hormone levels monitored by a healthcare provider before and during supplementation. It is also important to take the supplement consistently.
We do not suggest exceeding 600mg/day for 12 weeks as this dose and supplementation period is what has been used in the research and is considered the safe and effective protocol for healthy individuals. After the 12 week period, it is recommended to take an adequate break (1-2 months) before restarting if you wish.
What non-testosterone effects can ashwagandha have?
Besides being associated with increasing testosterone levels, ashwagandha in some studies has been associated with other health benefits, such as:
- increase stress resiliency through reducing cortisol levels
- improve sleep quality and duration, and reduce insomnia symptoms
- support cognitive function and memory by protecting the brain from oxidative stress and inflammation
- confer anti-inflammatory effects that may help reduce inflammation, which is associated with various chronic diseases
- improve immunity by increasing the production of immune cells and enhancing their activity
- provide cardioprotective effects by reducing risk factors, such as high blood pressure and cholesterol levels
On the other hand, adverse effects have also been reported, such as:
- stomach upset
- liver problems
- possible medication interactions
- possible contraindications for individuals with autoimmune disease or thyroid conditions
While ashwagandha has been studied for the above benefits, the strength of the evidence varies and not all studies have produced consistent results.
The strongest evidence that exists for ashwagandha is its stress-reducing properties and ability to help improve sleep quality. Regardless, effects differ from person to person.
If you are interested in using ashwagandha for its potential benefits, it's important to consult with a healthcare professional, especially if you have any underlying medical conditions or are taking other medications or supplements.
They can provide guidance on the appropriate dosage and monitor you to ensure that supplementation is safe and effective for your individual needs.
Transparent Labs KSM-66 Ashwagandha contains 600mg of ashwagandha root extract (Withania somnifera) with at least 5% of the bioactive compound, withanolides, per 1 capsule serving.
This equates to 30mg of the active substance, which is comparable to the doses studied in clinical trials evaluating effectiveness of ashwagandha. There are minimal non-medicinal ingredients and this product contains no artificial sweeteners, coloring, or preservatives, and is gluten-free and non-GMO.
Photo by @amandadechantfit
It is recommended to take 1 capsule once to twice daily. People who have taken this product have commented on improvements in strength, sleep, and stress management.
Transparent Labs products are third-party certified, meaning that an independent organization outside of Transparent Labs have reviewed and vetted its products for complying with specific standards set for safety, quality, and performance.
Is ashwagandha 300 mg good to boost testosterone?
Is 1000mg of ashwagandha too much?
A dosage of 1000mg (1 gram) of ashwagandha per day is within the range that is often considered safe and commonly used in various studies and supplements. However, the appropriate dosage of ashwagandha can vary from person to person. Therefore, it is essential to consider individual factors when determining the right amount for you.
Ashwagandha in doses of 600mg of a 5% withanolide extract supplement or 60mg of a 35% withanolide extract daily may boost testosterone when taken for 8–12 weeks. There are other possible health benefits as well as risks. Consider consulting a healthcare professional if you are considering taking ashwagandha. Have you tried it already? If so, what dose(s) did you take and what differences did you notice? We’d love to hear more, below!
- Vijay R. Ambiye, "Evaluation of the Spermatogenic Activity of Ashwagandha", NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/
- Sachin Wankhede, "Effect of Withania somnifera supplementation on muscle strength", NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- Adrian L. Lopresti, "Study Examining the Hormonal and Vitality Effects of Ashwagandha", NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
- Stephen J Smith, "Effects of Herbs on Testosterone Concentrations in Men, NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166567/
- L C Mishra, "Scientific basis for the therapeutic use of ashwagandha", PubMed, https://pubmed.ncbi.nlm.nih.gov/10956379/
- Camellia Akhgarjand, "Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? ", PubMed, https://pubmed.ncbi.nlm.nih.gov/36017529/
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