There’s no consensus on how much ashwagandha you should take daily to increase testosterone levels. In clinical studies, most participants received 300 mg to 5 g of ashwagandha per day.

Ashwagandha, also known by its botanical name Withania somnifera, has been used as an Ayurvedic remedy for more than 3,000 years. Ayurveda is a traditional medicine system originating in India.

Ashwagandha is said to be an adaptogen, a substance that helps your body manage stress better. Ancient Ayurvedic texts also note that ashwagandha improves strength, sexual performance, fertility, and libido. And indeed, there are a few proven benefits of ashwagandha.

You may have heard that ashwagandha can boost testosterone levels. Testosterone is an essential hormone in promoting sex drive, muscle gain, and fertility. Although testosterone is considered an androgen (male hormone), everybody needs testosterone for some bodily functions.

But does ashwagandha actually increase testosterone? And if so, what dosage of ashwagandha should you take daily to improve testosterone levels?

Language matters

The language used to share stats and other data points is binary, fluctuating between the use of “male” and “men.”

Although we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.

The studies and surveys referenced in this article didn’t report data on or include participants who are transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless.

Read more about transgender representation in clinical trials.

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Although the link between ashwagandha and testosterone needs further study, a few clinical studies have found that ashwagandha may increase testosterone. In most studies, the participants received about 300 mg to 5 g of ashwagandha per day.

A 2010 study involved 150 men: Seventy-five who were healthy and fertile and 75 who were being screened for infertility.

Men in the infertile group received 5 g of ashwagandha root powder daily. After 3 months, these men experienced improved testosterone levels. Their levels of luteinizing hormone, follicle-stimulating hormone, and prolactin also increased, as did their sperm count and sperm motility.

In a double-blind, placebo-controlled clinical study from 2015, researchers looked at 57 men who had no significant weight training experience. Some of the men received 300 mg of ashwagandha root twice a day, while the other group received a placebo. Both groups took part in an 8-week resistance training program.

The men who received ashwagandha showed a greater increase in testosterone levels. Their testosterone levels increased by 96.2 nanograms per deciliter (ng/dL). Comparatively, the men in the placebo group experienced an increase of 18.0 ng/dL.

For context, adult male testosterone levels usually range between 280 and 1,100 ng/dL, although testosterone levels vary by age.

A 2009 study looked at 60 infertile men. Twenty of the men were under great psychological stress, 20 were smokers, and 20 experienced infertility that had no clear cause. These 60 men were given 5 g of ashwagandha per day.

After 3 months, all groups — but especially the highly stressed group — had improved testosterone levels and sperm quality. Of the 60 men, 8 of their partners had become pregnant by the end of the 3-month study.

A 2019 double-blind trial gave 21 mg of withanolide glycosides per day to overweight men, ages 40-70 years old, for 8 weeks. Withanolide glycosides are an extract of ashwagandha.

Those who received the treatment had increased testosterone levels compared with those who received a placebo. The treatment group also experienced improvements in energy levels, sexual well-being, and mental health.

Most recently, an 8-week 2022 study involved giving 300 mg of ashwagandha twice daily to adult males. Compared with the placebo group, the men who received ashwagandha had increased testosterone levels and experienced improved sexual functioning.

The bottom line

There’s no consensus on how much ashwagandha increases testosterone levels. However, the aforementioned clinical studies used between 300 mg and 5 g per day.

It may be best to speak with a healthcare professional with experience in Ayurvedic medicine for personalized advice.

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Ashwagandha is generally considered safe to use. According to the National Center for Complimentary and Integrative Health, ashwagandha seems safe for up to 3 months, but there’s not enough research on its long-term safety.

However, ashwagandha may not be safe if you:

Ashwagandha may not also be safe if you use certain medications. It may interact with:

The possible side effects of ashwagandha include:

There’s no clear limit on the amount of ashwagandha you can use in one day. However, it’s essential not to take excessive amounts because ashwagandha may cause side effects.

Although many of the participants in the aforementioned studies used up to 5 g of ashwagandha per day, it’s best to consult with a professional before using any health product — including ashwagandha.

There isn’t enough research on the ideal amount of ashwagandha for testosterone daily.

However, the clinical trials on ashwagandha and testosterone typically gave participants between 300 mg and 5 g of ashwagandha each day.

Speaking with a medical professional before using ashwagandha is a good idea. They can advise you on the best ashwagandha dosage to use, when to use it, and how long to use it.