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A consistent lack of good-quality sleep can also lead to weight gain, which can reduce your testosterone production. Research has found heavy drinking over a long period of time can cause your body to make less testosterone. It's unclear whether the amounts of protein that people typically eat make any difference. If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men.
For example, studies in this review, such as Guo et al. (42), identified a significant increase in lean body mass in addition to a significant increase in testosterone concentrations from 12 wk of supplementation with a fenugreek seed extract. Fenugreek seed extracts (positive findings in 4 out of 6 studies) and ashwagandha root and root/leaf extracts (positive findings in 3 out of 4 studies) demonstrated the most consistent increases in testosterone concentrations. One randomized, double-blind, placebo-controlled, partial-crossover study was conducted examining the effects of a stinging nettle root extract (synthesized from the roots via a fractional percolation process and standardization) on testosterone concentrations (60). Twelve weeks of daily supplementation with 1667 mg of garcinia, equivalent to 1000 mg of hydroxycitric acid, in 25 overweight or obese men aged between 20 and 65 y did not significantly increase testosterone concentrations compared with men in the placebo group. One randomized, double-blind, placebo-controlled study was conducted examining the effects of a musali root extract (water extract of dried root tubers) on testosterone concentrations (59). Three of the 4 studies demonstrated positive effects of ashwagandha supplementation on testosterone concentrations in men (35, 50, 62), while 1 study (51) showed no effect of supplementation (Table 1).
The review also found that zinc supplementation improved testosterone levels. The authors of a 2020 review also concluded that fenugreek extract is effective in enhancing testosterone levels. However, other studies have found that vitamin D supplementation has no effect on testosterone levels.
The main findings of this review indicate that 2 herbal extracts, fenugreek seed extracts and ashwagandha root and root/leaf extracts, have positive effects on testosterone concentrations in men. A small 2017 study with 50 participants found that taking 500 mg of fenugreek extract per day increased free testosterone levels by up to 46% in 90% of participants after 12 weeks. For example, in a small 2020 study, 10 days of sun exposure and 6 weeks of vitamin D supplementation led to significant increases in vitamin D and testosterone levels in soccer players. Multiple RCTs have found significant increases in testosterone levels with ashwagandha supplementation, particularly in men with below-normal testosterone or those under physical stress.
However, it’s not appropriate for everyone, so it’s important to talk with a healthcare professional before adding ashwagandha to your routine. It’s important to check with a healthcare professional before taking ashwagandha to ensure it’s safe for you and that you use a safe dose. Although ashwagandha is safe for most people, it’s not safe for everyone. The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer. The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health. In a 2021 study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days.
In plain terms, people who were already in the normal testosterone range often saw a further uptick when supplementing with ashwagandha extract. Multiple human trials have reported small but significant increases in serum testosterone in otherwise healthy men taking ashwagandha. Ashwagandha is well-known for managing the stress hormone cortisol, which can indirectly help normalize the body’s hormone balance (high cortisol often suppresses testosterone).
Ashwagandha may help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). People use extracts or powder from the plant’s root or leaves to treat a variety of conditions, including anxiety and fertility issues. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed. A wide range of testosterone-boosting supplements is available, but only a few have significant research to support their use. Vitamin D, magnesium, and zinc may also have testosterone-boosting effects.
Seven studies were conducted examining the effects of Asian ginseng on testosterone concentrations (36–38, 47, 49, 56, 65). Overall, 9 out of 32 studies demonstrated statistically significant increases in testosterone concentrations. There’s no consensus on how much ashwagandha increases testosterone levels. Those who received the treatment had increased testosterone levels compared with those who received a placebo.
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