How much ashwagandha per day for testosterone?
This question is about Nutrition
Sarah Achleithner
Studies suggest that you should take 250–600 mg of ashwagandha per day for testosterone, stress management, improved sleep quality, and lowered cholesterol levels [1]. However, one study found dosages ranging from 750 to 1,250 mg/day for 30 days to be well-tolerated and safe, and while more research is needed, ashwagandha appears safe to take up to 1,000 mg/day for up to 12 weeks [3,4].
Ashwagandha has been found to positively impact male fertility, which is backed by a randomized trial featuring patients with low sperm count. Those that took ashwagandha supplements (675 mg/day for 30 days) improved their sperm count by 167%, semen volume by 53%, and sperm motility by 57% from baseline, whereas those in the placebo group experienced only minimal improvements [2].
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References:
- Patel, K. (2022, March 8). Ashwagandha. Examine.Com. Retrieved March 29, 2022, from https://examine.com/supplements/ashwagandha/
- Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-based complementary and alternative medicine : eCAM, 2013, 571420. https://doi.org/10.1155/2013/571420
- Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., Pandey, S. N., Vaidya, R. A., & Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and integrative medicine, 3(3), 111–114. https://doi.org/10.4103/0975-9476.100168
- ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (n.d.). WebMD. Retrieved March 29, 2022, from https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha