Ashwagandha
Withania somnifera
What the evidence shows
One of the better-studied adaptogens for men's hormonal health — several RCTs show meaningful testosterone increases (often 15–20%) alongside reduced cortisol, particularly in stressed or subfertile populations. Effects are more consistent for stress/cortisol reduction than for testosterone in already-healthy men.
How it's thought to work
Adaptogenic — modulates the HPA axis to reduce cortisol, which indirectly supports testosterone production since cortisol and testosterone compete for shared precursor pathways.
Typical Dosage
300–600mg/day of a standardized root extract (KSM-66 or Sensoril), taken consistently for 8+ weeks.
Safety Notes
Generally safe. Avoid in hyperthyroidism (may increase thyroid hormone) and during pregnancy.
Want the full clinical breakdown?
Ashwagandha (KSM-66, Sensoril) consistently raises testosterone 10–17% in men with elevated cortisol — primarily by lowering cortisol-driven HPG suppression, not by direct androgen stimulation.
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