General prices for supplements that may help boost testosterone levels range from affordable to expensive. Although various ingredients have been shown to increase testosterone levels in some populations, research on the safety and effectiveness of OTC testosterone boosters is lacking. However, while there are evidence-based ways to naturally support healthy testosterone levels, there’s limited research on the effectiveness of testosterone boosters.
Discover the potential side effects of ashwagandha on heart health, skin, and more. Find out if ashwagandha is safe for daily use, its benefits for men and women, and how it affects liver and kidney health. Most men see significant benefits after 8 to 12 weeks of consistent use, including better muscle mass, energy levels, and reproductive health. It’s particularly beneficial for men who experience high stress levels, as stress significantly impacts testosterone production. Early effects include feeling more relaxed and energized as stress levels drop. By reducing cortisol, ashwagandha creates a more favorable environment for maintaining or increasing testosterone. Elevated cortisol can interfere with testosterone production, leading to lower levels.
In addition, given the existing controversy regarding the relative importance of "bound" and "unbound" testosterone (34), data for testosterone fractions and binding proteins were extracted and presented in the current review to increase the scope of findings. A strength of this systematic review is the inclusion of only randomized controlled trials investigating the effect of a single herb on testosterone concentrations in men. For example, reasons for 2 of the 6 fenugreek seed extract studies and 1 of the 4 ashwagandha root/leaf studies not achieving significant differences between groups were not discussed. Moreover, in animal studies, the administration of 4-hydroxyisoleucine, an extract from fenugreek seeds, lowered serum cortisol concentrations (77). Moreover, the testosterone-enhancing effects identified in the single study on forskohlii (40) are consistent with the results of an animal study where reproductive toxicity in rats, induced by the pro-oxidant mancozeb, was attenuated by forskohlii supplementation, potentially resulting from its antioxidant properties (84). Despite a lack of robust support for herbal supplementation increasing testosterone concentrations in men, there are potential mechanisms of action. The paucity of high-quality randomized controlled trials examining the effects of herbs on testosterone concentrations in men, along with the heterogeneous cohorts assessed in these trials, precludes definitive conclusions being made.
In most studies, the participants received about 300 mg to 5 g of ashwagandha per day. Although testosterone is considered an androgen (male hormone), everybody needs testosterone for some bodily functions. In clinical studies, most participants received 300 mg to 5 g of ashwagandha per day. The cortisol and sleep data in particular are hard to dismiss.
The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Its botanical name is Withania somnifera, and it’s also known by several other names, including "Indian ginseng" and "winter cherry." "Ashwagandha" is Sanskrit for "smell of the horse," which refers to both the herb’s scent and its potential ability to increase strength.
Ashwagandha has also been shown to increase strength and lean mass. Again, it’s encouraging to see the number go up, but probably won’t result in much physiological change. Ashwagandha has been reliably shown to reduce cortisol, and with that comes a myriad of benefits. What we don’t want is chronically elevated cortisol. It helps us wake up in the morning and deal with these stressful situations. While it may sound like a bad thing, cortisol serves a specific purpose. Casual supplement users have at least heard of ashwagandha – you’ll find it at any supplement retailer and even some grocery stores.