Does Ashwagandha Boost Testosterone? What Studies Show

Medically reviewed by: Katelyn Schwartz, NP, Family Nurse Practitioner with Advanced Training in TRT, BHRT, and Menopause Care
Last reviewed: October 2026

It often starts with a tired stretch that won’t lift. Workouts feel heavier, sleep feels thin, and a search for natural fixes keeps landing on the same herb. So does ashwagandha boost testosterone, or is it simply well marketed? The trials do give an answer, though it is smaller than most labels suggest.

Ashwagandha and Testosterone: The Short Answer

Ashwagandha may raise testosterone slightly in some men, but the effect is modest. A 2026 meta-analysis of placebo-controlled trials found that men’s testosterone ended up about 57 ng/dL (roughly 2 nmol/L) higher on ashwagandha than on placebo. That is a small shift, and it is not a treatment for clinically low testosterone.

Here is what the evidence shows so far.

Larger rises were reported in men with fertility concerns and in men starting a training program, though these studies were small.
In men over 40, one trial saw testosterone move, while fatigue and sexual well-being did not beat placebo.
Most trials are small and short, and long-term safety data are limited.
If your symptoms point to low T, two early-morning blood tests will answer the question better than any supplement.

What Ashwagandha Is and What Ends Up in the Capsule

An Old Plant With a New Marketing Job

Ashwagandha is the common name for Withania somnifera, an evergreen shrub. It grows in parts of India, Africa, and the Middle East, and Ayurvedic practice has used it as a tonic for thousands of years. Today it sits on pharmacy shelves next to magnesium and vitamin D.

The US National Center for Complementary and Integrative Health (NCCIH) says these supplements are often promoted for stress, anxiety, sleep, male infertility, and sports. The compounds researchers watch most closely are withanolides. These plant steroids have been linked to anti-inflammatory and antioxidant effects. Products vary, though, and NCCIH notes that many studies used different preparations, so a trial extract may not match the one on your shelf.

What to Check on a Canadian Label

In Canada, look for an eight-digit Natural Product Number (NPN). Health Canada says an NPN means the product was assessed for quality, safety, and efficacy. It also means the product can be legally sold here. Products bought from foreign websites may carry no NPN, so that assurance is missing. Still, an NPN is not proof that a product will change your testosterone.

How Ashwagandha May Interact With Your Hormones

The Stress-Hormone Route

Ashwagandha is usually called an adaptogen, meaning a substance thought to help the body cope with stress. Its proposed link to testosterone runs through cortisol. When stress hormones stay high for weeks, the brain’s signal to the testes can weaken. Testosterone output may then drift down, and easing the stress load may lift that brake.

A 2026 meta-analysis in Planta Medica pooled 23 placebo-controlled trials with 1,706 people. It found lower cortisol on ashwagandha and higher testosterone in men but not in women. These were separate results, though, so they do not prove that one caused the other. This loop is part of the wider relationship between stress and testosterone. Our article on how low testosterone affects cortisol looks at it from the other side.

Where the Cortisol Story Gets Shaky

The theory is tidy, but the data don’t always line up. In a 2019 crossover trial of men aged 40 to 70 carrying excess weight, testosterone rose more on ashwagandha than on placebo. Yet cortisol did not differ between the two phases. So cortisol may be part of the picture rather than all of it. Why the herb nudges testosterone in some men is still not settled.

A Quiet Effect on the Thyroid

Hormones rarely move one at a time. The same 2026 meta-analysis found no change in TSH or T3, though it did find a modest rise in T4, a thyroid hormone. For most people that may mean little. But NCCIH does not recommend ashwagandha for people with thyroid disorders, and anyone on thyroid medication should talk to a provider first.

Does Ashwagandha Boost Testosterone? What the Trials Measured

So does ashwagandha boost testosterone in every man who takes it? The trials suggest not. Results varied, and the men enrolled differed a lot, as the table of key studies shows.

Study	Who took part	What changed	Worth knowing
Ahmad et al., 2010	75 men undergoing infertility screening, compared with 75 fertile men	Serum testosterone and LH rose after treatment	No placebo group
Ambiye et al., 2013	46 men with low sperm counts, given extract or placebo for 90 days	Hormones improved more than on placebo; sperm count rose 167% from baseline	Small pilot study
Wankhede et al., 2015	57 men aged 18 to 50, new to weight training, for 8 weeks	Testosterone rose 96 ng/dL vs 18 ng/dL on placebo	Applies to men starting a training program
Lopresti et al., 2019	57 men aged 40 to 70 with excess weight and mild fatigue, crossover design (43 completed)	Salivary testosterone rose 14.7% more than on placebo	Fatigue, vigour and sexual well-being did not differ from placebo
Fornalik et al., 2026	Meta-analysis of 23 placebo-controlled trials, 1,706 people	About 57 ng/dL higher than placebo in men	Authors note differences between trials and limited data on some measures

Men With Fertility Concerns

The strongest-looking results come from fertility research. A 2010 Fertility and Sterility study tracked men undergoing infertility screening. After taking ashwagandha root, they had higher testosterone and LH, along with better semen markers. But that study had no placebo arm, so other factors may explain part of the change.

A 2013 pilot trial in Evidence-Based Complementary and Alternative Medicine did use a placebo. In men with low sperm counts, hormone levels improved more on the extract. Both studies, however, enrolled men with a specific problem. Their results may not carry over to a 50-year-old with normal fertility and low energy.

Men Starting a Training Program

The Journal of the International Society of Sports Nutrition published a 2015 trial of young men who were starting weight training. For eight weeks, they took either a root extract or a starch placebo. Testosterone climbed by about 96 ng/dL on the extract and 18 ng/dL on placebo. The extract group also gained more bench-press strength and lost more body fat. Still, this is one trial in new lifters, so it says less about older men.

Men Over 40 With Low Energy

This is the group most readers belong to, and the 2019 trial in the American Journal of Men’s Health is the closest match. Men aged 40 to 70 with mild fatigue took an extract for eight weeks and a placebo for eight weeks. Testosterone, measured in saliva, rose 14.7% more during the ashwagandha phase.

Yet symptoms improved over time in both phases. Fatigue, vigor, and sexual well-being showed no significant difference between them. In other words, a lab number moved, but symptoms did not improve more than they did on placebo. Also, only 43 of the 57 men finished all 16 weeks.

What the Pooled Data Adds Up To

Single trials can mislead, which is why pooled reviews matter. A 2021 systematic review in Advances in Nutrition examined 32 trials of 13 herbs. It found positive effects on testosterone for two of them: ashwagandha and fenugreek. Even so, only 6 of the 32 trials had a low risk of bias, and half enrolled men under 40.

The 2026 Planta Medica meta-analysis landed in a similar place. It found a statistically significant average rise in men. Its authors also noted differences between trials and limited data on some measures, and they called for more standardized research.

Why a 2 nmol/L Rise Rarely Changes the Picture

Canadian labs report testosterone in nmol/L. The Canadian Urological Association (CUA) guideline treats a total testosterone below 10 nmol/L as a reasonable threshold for diagnosis. It also notes that some men have symptoms at higher levels. Treatment usually aims for the mid-normal range of about 14 to 17 nmol/L.

So picture a man at 7 nmol/L. Even if he saw the average gain of about 2 nmol/L, he would still be well below that target. For a man at 15 nmol/L, the same rise may show up on paper without changing how he feels. That is the practical answer to whether ashwagandha can boost testosterone enough to matter.

Cold plunges are sold with a similar promise. Our evidence review on cold showers and testosterone looks at what that research shows.

From Natural Boosters to Clinically Low Testosterone

What Canadian Guidance Says About T-Boosters

Even where ashwagandha does boost testosterone, it is only one ingredient. Store-bought boosters often blend several, and the CUA guideline looks at that category directly. Reviews of common booster ingredients found minimal to no evidence that they work. Many ingredients have never been tested in human trials at all. And of the human trials that do exist, only 30% showed an improvement in testosterone.

That’s why the CUA says boosters cannot be recommended. Instead, men with symptoms and low testosterone should be offered regulated, evidence-based treatment. The guideline also cites case reports of serious harm from boosters that contained banned substances, including steroids.

Signs That Point Beyond Stress

Stress and poor sleep can flatten energy on their own. But some patterns are worth testing for a hormone cause. Morning erections may disappear, or sex drive may fade over months. Muscle may shrink despite training. Low mood that sleep does not fix and new trouble concentrating belong on that list too.

These signs often overlap, which can make them hard to sort out on your own. Our guide to the symptoms of low testosterone goes through each one in more detail.

How Low Testosterone Is Actually Confirmed

A supplement trial at home cannot tell you whether your levels are low. Bloodwork can. In a July 2026 statement, the Endocrine Society said diagnosis needs symptoms plus consistently low testosterone on at least two early-morning, fasting tests.

The statement also points out that low energy, libido and mood are common in aging men and have many causes. So reversible factors, such as excess weight and certain medications, should be ruled out first. Meanwhile, the CUA guideline names a morning draw between 7 and 11 am as the best first test.

Where TRT Fits

For men with confirmed testosterone deficiency, testosterone replacement therapy (TRT) is a prescription treatment. It is designed to bring levels back into the normal range, which is a far bigger change than the average shift seen with ashwagandha. However, TRT has real trade-offs. The Endocrine Society notes that the TRAVERSE trials, with more than 5,200 men, found no meaningful rise in heart attack or stroke over one to four years. But they also showed roughly a 50% relative increase in pulmonary embolism, plus more fractures in treated men. Long-term prostate safety is also not yet established.

TRT can lower sperm production too, which matters if you plan to have children. Our article on TRT and fertility preservation covers this. When excess weight is the cause and nothing else is found, weight loss is typically the first step. If your results come back low, a licensed Nurse Practitioner can review whether TRT in Vancouver suits you.

Other Possible Benefits, and Where the Evidence Stops

Stress and Sleep

Stress and sleep are where ashwagandha has more support. NCCIH says some preparations may be effective for insomnia and stress, although the effect on anxiety is less clear. Sleep matters for hormones too, since poor sleep and low testosterone often travel together. Our piece on whether low testosterone can cause insomnia explains that link.

Strength, Mind and Other Label Claims

The 2015 training trial reported greater strength gains, which is encouraging. But NCCIH lists athletic performance, cognitive function, asthma and diabetes among the areas where evidence is still too thin to judge. So treat those label promises as unproven rather than false.

Our comparison of peptides vs TRT looks at another popular trend. If food is part of your plan, start with our list of testosterone killers hiding in your diet.

Side Effects, Interactions and Who Should Avoid Ashwagandha

Common, Usually Mild Effects

NCCIH says ashwagandha may be safe in the short term, up to about three months, but its long-term safety is not established. Some people get drowsiness, stomach upset, diarrhea or vomiting. LiverTox, a liver-injury database run by the US National Institutes of Health, notes that large doses can irritate the gut.

Rare but Serious Liver Injury

Liver injury is uncommon, but it is the risk worth knowing about. LiverTox rates ashwagandha as a likely cause of clinically apparent liver injury. In reported cases, problems usually appeared 2 to 12 weeks after starting, often with jaundice (yellow skin or eyes) and itching.

Most cases resolved within one to four months of stopping. Even so, rare cases leading to death or a liver transplant have been described, particularly in people with existing liver disease. LiverTox advises avoiding the herb in cirrhosis or advanced liver disease. If you notice yellowing skin or eyes, or itching that won’t settle, stop the product and seek care promptly.

Medication Interactions

NCCIH lists possible interactions with medicines for diabetes and high blood pressure, immunosuppressants, sedatives, anti-seizure medicines and thyroid hormone. Because T4 can rise slightly, NCCIH does not recommend it for people with thyroid disorders. Tell your pharmacist or provider about any supplement before you start it.

Who Should Skip It

NCCIH advises against ashwagandha for several groups:

Anyone who is pregnant or breastfeeding.
People with autoimmune or thyroid disorders.
People who are about to have surgery.
Men with hormone-sensitive prostate cancer, since the herb may increase testosterone.

Based on the LiverTox guidance above, add anyone with cirrhosis or advanced liver disease to that list.

When to Stop Self-Testing and Get Bloodwork

A bottle of capsules can feel like a harmless first step, but it can also delay an answer. If tiredness or low drive has lasted for months, a blood test is the faster way to find out what is going on.

Our guide on how to test testosterone levels accurately explains timing and preparation. Our article on the role of blood tests in TRT covers what gets checked and why.

Book bloodwork sooner if you notice any of these.

Symptoms that have not improved after a few months on a supplement.
Loss of morning erections or a sharp drop in sex drive.
Trouble conceiving with a partner.
Yellow skin or eyes, which can signal a liver reaction. Stop the supplement and seek care promptly.

Lab work comes before any treatment decision. If you’re not sure where to begin, see our guide to finding the right provider for low testosterone.

Common Questions About Ashwagandha and Testosterone

Q: Does ashwagandha actually boost testosterone?

Modestly, in some men. Pooled trials show men’s levels ended up about 57 ng/dL higher than on placebo. Larger rises were reported in men with fertility concerns and in men starting a training program, but those studies were small. In one trial of men over 40 with fatigue, saliva testosterone rose while symptoms did not improve more than on placebo.

Q: How long does ashwagandha take to affect testosterone?

The trials covered here ran from eight weeks to about three months. NCCIH describes limited evidence for changes after two to four months of use. Since how you feel can mislead, only a blood test can tell you whether your own level has changed.

Q: Can ashwagandha replace TRT?

Not for men with confirmed testosterone deficiency. Even when ashwagandha boosts testosterone, the average rise is far smaller than the change TRT is designed to produce. The CUA guideline also says testosterone boosters cannot be recommended. If you have symptoms and two morning tests confirm low levels, regulated treatment is the evidence-based option. A licensed provider can explain its benefits and risks.

Q: Can I take ashwagandha while on TRT?

There is little research on combining the two, so check first with the provider who manages your TRT. Ashwagandha may nudge thyroid hormone and can interact with several medicines. And since TRT already sets your testosterone level, it is not clear that an herb would add anything hormonally.

Q: Is it safe to take ashwagandha every day?

For up to about three months, it may be safe for most people, according to NCCIH. Long-term safety is not established, and rare liver injury has been reported. Avoid it if you have cirrhosis or advanced liver disease, a thyroid or autoimmune disorder, or hormone-sensitive prostate cancer.

Q: Can ashwagandha help with male fertility?

Small studies in men with low sperm counts reported better semen markers and hormone levels. Even so, NCCIH calls this evidence limited. If you and a partner are trying to conceive, a fertility assessment should come first, and your family plans matter before any hormone treatment.

The Bottom Line on Ashwagandha and Testosterone

So, does ashwagandha boost testosterone? Sometimes, and modestly. The clearest testosterone data come from men with fertility concerns and men starting to train. It also has some support for stress and sleep. But it is not a diagnosis or a treatment for testosterone deficiency, and it carries some risk.

If symptoms have lasted, start with two morning blood tests. When results confirm low testosterone, Beyoung Health’s licensed Nurse Practitioners can talk you through the options. Read how TRT in Vancouver works, or learn more about testosterone replacement therapy in general. You can also see our TRT service in Toronto, or book a consultation in Vancouver once your lab work is in.

This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement or treatment.