How Much Ashwagandha Per Day For Testosterone? Maximize Testosterone Levels Safely


Ashwagandha (Withania somnifera) is an herb that has been used in Ayurvedic medicine for centuries. In recent years, it has become increasingly popular as a supplement for boosting testosterone levels.

The Benefits Of Ashwagandha For Testosterone 

Ashwagandha contains active compounds called withanolides, which are believed to be responsible for its ability to increase testosterone production. But how much ashwagandha should you take per day to see these testosterone-boosting effects? Let’s take a look at the research and recommended dosages.

Ashwagandha For Testosterone 

Studies have shown that ashwagandha can help increase testosterone levels, improve sexual function, boost sperm quality, reduce cortisol (stress hormone), increase strength and muscle mass, and reduce symptoms of low testosterone like fatigue and low libido.

The proposed mechanisms behind these effects include:

  • Lowering levels of the stress hormone cortisol can interfere with testosterone production.
  • Improving antioxidant status, which prevents damage to testosterone-producing Leydig cells.

Most research studies demonstrating positive effects on testosterone use doses between 300-600 mg of standardized ashwagandha extract per day, split into 2 or 3 doses.

The optimal dose can depend on factors like your age, testosterone levels, and health status. Here are some general dosage guidelines based on the research:

– For men under 50 with mild to moderately low testosterone: 300-500 mg per day

– For men over 50 with age-related decline in testosterone: 500-600 mg per day 

– For strength/muscle gain: 500-600 mg per day 

– For improving sex drive/function: 300-500 mg per day

It’s best to start on the lower end of the dosage range and work your way up to assess your individual tolerance and response. Cycling ashwagandha by taking breaks of 1-2 weeks every couple of months may help maintain optimal testosterone levels as well. 

Look for a supplement containing at least 5% withanolides, the active compounds in ashwagandha. Sensoril and KSM-66 are two clinically studied ashwagandha extracts shown to boost testosterone levels.


Taking 300-600 mg per day of ashwagandha root extract standardized to at least 5% withanolides appears to be effective for boosting testosterone levels in men, based on human research studies. Ashwagandha taken for 2-3 months seems to promote optimal increases in testosterone, along with benefits like improved sexual function, body composition, and energy levels.

Monitoring your individual response and tolerance is wise to determine the ideal ashwagandha dosage for your needs. Under doctor supervision, ashwagandha may be an excellent natural option for supporting healthy testosterone status.

Frequently Asked Questions

1. How long does it take for ashwagandha to increase testosterone?

It may take several weeks of consistent ashwagandha supplementation to notice significant increases in testosterone levels. Effects like improved sexual function and energy levels may be noticed more rapidly. Give ashwagandha at least 2 months before assessing its full effects on testosterone. 

2. When should I take ashwagandha for testosterone? 

The best time to take ashwagandha is typically in the morning or early afternoon. Taking it earlier in the day may help promote optimal testosterone rhythms throughout the day. Ashwagandha taken in the evening could possibly interfere with sleep in some people due to its energizing effects.

3. Does ashwagandha increase DHT?

DHT (dihydrotestosterone) is a potent androgen hormone converted from testosterone. While ashwagandha may increase overall testosterone production, most studies show that it does not significantly increase DHT levels. If anything, it appears to favorably alter the testosterone to DHT ratio.

4. Can women take ashwagandha to boost testosterone?

While ashwagandha is not suitable for boosting testosterone levels in women, it may help balance female sex hormones. Some research indicates it can reduce high cortisol and positively modulate thyroid hormones in women. But the effects on androgens like testosterone are inconclusive in females.

5. Are there any side effects or interactions to be aware of?

Ashwagandha is generally very well tolerated by most people with minimal side effects. However, it can cause nausea, diarrhea, or irritability in some. As an adaptogen herb, ashwagandha may overstimulate thyroid hormones, so those with hyperthyroidism should consult their doctor before using it. Ashwagandha may also increase sedation when combined with tranquilizers or sedatives.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

Leave a Comment