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Adaptogen that lowers cortisol and stress signaling, with downstream support of the hypothalamic-pituitary-gonadal axis.
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.
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.