Between work pressure, poor sleep, and high stress, it’s no surprise that many men today are looking for ways to support their energy, strength, and hormone health, particularly testosterone. One powerful herb that's stood the test of time? Ashwagandha.
This ancient Ayurvedic herb is best known as an adaptogen, meaning it helps the body adapt to stress and also offers specific support for men’s health, including healthy testosterone levels and sexual function.
Let’s explore how ashwagandha works and why it might be worth adding to your daily routine.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is a small shrub traditionally used in Indian Ayurvedic medicine to support vitality, stamina, and resilience. The root of the plant contains natural compounds called withanolides, which are responsible for many of its health benefits.
As an adaptogen, ashwagandha helps balance the body’s response to physical, emotional, and environmental stress. Research shows it also plays a key role in supporting testosterone levels and maintaining overall hormonal balance.
How Stress Impacts Testosterone
Chronic stress is one of the biggest disruptors of healthy testosterone levels. When you're under pressure, your body produces more cortisol, a stress hormone that competes with and suppresses testosterone production. Over time, this can lead to symptoms like:
- Fatigue
- Low libido
- Reduced muscle mass
- Slower recovery from exercise
By reducing cortisol levels and improving the body’s stress response, ashwagandha indirectly supports healthier testosterone production and hormonal balance.
The Role of Testosterone in Sexual Health
Testosterone plays a crucial role in libido, sexual performance, and reproductive health. Low levels can contribute to reduced sex drive, erectile challenges, and low energy. Ashwagandha has been shown to support healthy sexual function by helping the body maintain optimal testosterone levels. For men navigating the effects of stress, ageing, or hormone imbalance, ashwagandha may offer a natural way to support sexual health.
Ashwagandha and Testosterone
Ashwagandha plays a significant role in hormonal health by supporting the endocrine system, which governs hormone production. In particular, the root extract KSM-66® Ashwagandha has been extensively studied for its effects on testosterone and stress resilience.
Clinical research has shown that ashwagandha may:
- Support testosterone synthesis and formation
- Help maintain healthy testosterone levels
- Support healthy sexual function
Multiple randomised controlled trials using KSM-66® Ashwagandha have shown consistent increases in serum testosterone. In one such study, healthy men saw a 15% increase in testosterone after just 8 weeks of daily supplementation.
What to Look for in an Ashwagandha Supplement
Not all supplements are created equal. If you’re considering adding ashwagandha to your wellness routine, here are a few things to look for:
- Standardised extract (like KSM-66®) to ensure potency
- Extracted from the root and not the leaves of the plant
- TGA-listed products for quality and regulatory compliance in Australia
- Clinical dose, typically 600 mg per day of root extract
For best results, consistency is key, and ashwagandha works best when taken daily over several weeks.
Other Natural Ways to Support Testosterone
While ashwagandha provides powerful support, several dietary and lifestyle strategies can also help maintain healthy testosterone levels, including:
- Managing Stress: Practices like meditation, cold exposure, and social connection can reduce cortisol and support adrenal function.
- Eat a Healthy Diet: Including foods rich in zinc, vitamin D, and healthy fats such as avocados, nuts, and seeds in your diet may help increase testosterone levels
- Reduce Alcohol: Excessive drinking is shown to lower testosterone and contribute to weight gain, which also affects hormones.
- Build Muscle: Certain types of exercises, such as resistance training and high-intensity interval training, can increase testosterone levels.
- Support Thyroid Health: Hypothyroidism can lead to lower testosterone; addressing thyroid issues may help balance hormones.
Final Thoughts
As with any supplement, it’s important to proceed with care. While ashwagandha is generally well-tolerated, it’s essential to speak with a healthcare professional before introducing ashwagandha into your routine, especially if you’re taking prescription medications or managing an existing health condition.
References
- Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Adv Nutr. 2021 Jun 1;12(3):744-765. doi: 10.1093/advances/nmaa134. PMID: 33150931; PMCID: PMC8166567.
- Wiciński M, Fajkiel-Madajczyk A, Kurant Z, et al. Can Ashwagandha Benefit the Endocrine System?-A Review. Int J Mol Sci. 2023;24(22):16513. Published 2023 Nov 20. doi:10.3390/ijms242216513
- KSM-66® Ashwagandha. (2024). Clinical Studies and Scientific Research. Retrieved from https://ksm66ashwagandhaa.com/science.php
- D'Andrea S, Spaggiari G, Barbonetti A, Santi D. Endogenous transient doping: physical exercise acutely increases testosterone levels-results from a meta-analysis. J Endocrinol Invest. 2020 Oct;43(10):1349-1371. doi: 10.1007/s40618-020-01251-3. Epub 2020 Apr 15. PMID: 32297287.
