Ashwagandha and testosterone: How does it affect athletic performance?

ashwagandha is an adaptogenic plant that has been used for centuries in Ayurvedic medicine and is now once again gaining popularity for its ability to modulate hormones, reduce stress, and improve recovery and athletic performance. In addition, a strong relationship has been found between ashwagandha and testosterone, which we discuss in this new article. 

Keep reading to discover how ashwagandha influences testosterone and how this affects your training. 

What is the relationship between ashwagandha and testosterone?

The relationship between ashwagandha and testosterone is not as direct as that of an anabolic drug; rather, it seems to act by creating a more favorable hormonal environment. Several clinical trials in men have shown consistent increases in testosterone after supplementation with standardized ashwagandha extracts. These effects have been observed both in men with fertility problems and in healthy individuals and athletes, along with simultaneous improvements in strength, endurance, and certain recovery markers.

Why does testosterone increase with ashwagandha?

The evidence suggests that the plant acts through several complementary pathways:

• Cortisol reduction. ashwagandha is recognized for its ability to lower cortisol, the stress hormone. Since chronically elevated cortisol can inhibit testosterone production, lowering it may promote higher hormone levels.
  
• Improved sleep and recovery. Better sleep and lower perceived stress aid muscle recovery and nighttime hormone regulation, when a significant portion of hormone synthesis occurs.
  
• Antioxidant and anti-inflammatory action. By reducing oxidative stress and inflammation, it protects testicular function and metabolic health, factors relevant to maintaining optimal hormone production.
• Effects on reproductive function. Studies in men with low fertility have shown improvements in semen parameters and libido that accompany increases in testosterone.

For all these reasons, the link between ashwagandha and testosterone consists more of improving the conditions necessary to increase testosterone than of artificially forcing hormone production.

What results can be expected from ashwagandha supplementation?

Various controlled clinical trials, such as the one published in Journal of Ethnopharmacology by Lopresti and Drummond (2015), have reported increases in total testosterone of around 10–20% after 8–12 weeks of supplementation with standardized root extract. 

On the other hand, studies with athletes have also observed improvements in strength, power, and endurance, and some studies in infertile men found simultaneous increases in semen parameters and libido. However, the results vary depending on the population, extract quality, and dosage used. Therefore, further research on this last topic would be advisable. 

In any case, it is important to have realistic expectations: ashwagandha is not a “natural steroid.” Its effects are moderate and cumulative, and are usually noticeable after weeks of use combined with appropriate training, nutrition, and sleep.

Conclusion

The evidence suggests that ashwagandha and testosterone are connected through indirect effects: lower cortisol and therefore less stress, better sleep, less inflammation, and consequently, a a more favorable hormonal environment for optimizing testosterone in men. 

For athletes, this may translate into better recovery, strength, and performance, although the effects are moderate and depend on dosage, extract quality, and duration of use. In addition, keep in mind that it does not replace a well-designed training and nutrition plan, but it can be a valid tool within a comprehensive performance and stress-management strategy.

If you're interested in exploring supplements to control sectionstress and support your training, at Moremuscle we offer a wide variety of products in our anti-stress supplements.