Ashwagandha (Withania somnifera root extract)
What it is
Adaptogen that lowers cortisol and stress signaling, with downstream support of the hypothalamic-pituitary-gonadal axis.
What the evidence says
Ashwagandha has the most consistent human data among testosterone-support botanicals, though effects are modest. A randomized, placebo-controlled crossover trial in overweight men aged 40-70 found ~14.7% greater rise in testosterone and ~18% greater DHEA-S versus placebo over 8 weeks; gains reversed after stopping. Resistance-training trials show small testosterone increases alongside strength gains. Most trials are small (under 60 men), industry-linked, and short, so durability and clinical relevance remain uncertain.
300 mg standardized root extract once or twice daily (about 21 mg withanolide glycosides/day, or ~5% withanolides), for at least 8 weeks.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (1)
- A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males — American Journal of Men's Health (PMC6438434) (2019)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.