Natural Testosterone Booster Supplements: Ashwagandha
What is Testosterone?
Testosterone plays a vital role in male sexual development, sperm production, and overall health. It influences muscle and bone mass, fat distribution, and red blood cell production. Testosterone is naturally higher in men, however, both men and women produce testosterone – though smaller amounts in women. While testosterone is a crucial hormone for male development, production of this hormone can slow for a range of reasons. Weather it be; age, obesity, certain medical conditions and even some medications. However, It’s not the end of the world, there are many remedies to help increase the production of testosterone. Natural testosterone booster supplements is just one method you can try. This blog will cover one natural testosterone booster in particular ~ Ashwagandha. We will delve into: Ashwagandhas effects of testosterone, stress (cortisol) and sleep.
Ashwagandha & Testosterone
At least one study has reported that ashwagandha supplementation can increase testosterone levels in otherwise healthy men engaged in resistance training by approximately 15%. This can explain whey ashwagandha is labelled under ‘natural testosterone booster supplements’. While this increase is not likely to cause dramatic muscle growth, it is notable because dietary supplements that elevate testosterone in healthy young men are rare. However, just because it’s not likely to cause huge muscle growth, it may improve energy levels, reproductive and overall health.
What is Cortisol?
When an individual experiences a stressor that threatens their well-being, a complex series of physiological changes occurs—commonly known as the “fight or flight” response. One key aspect of this response involves the endocrine system, which activates the anterior pituitary gland. This gland signals the adrenal cortex to release cortisol, the body’s primary stress hormone.
Cortisol plays a crucial role in managing the body’s stress response, but chronic elevation of cortisol levels can have significant consequences for both physical and mental health.
Short-Term Effects of Increased Cortisol
When stress triggers the fight-or-flight response, cortisol initiates several short-term physiological changes, including:
- Increased heart rate
- Rapid breathing
- Anxiety and irritability
- Elevated blood sugar and energy levels
These responses are beneficial in acute situations, helping the body respond to immediate threats. However, prolonged exposure to high cortisol levels can lead to more severe health concerns.
Long-Term Effects of Chronic Stress and High Cortisol
If stress becomes chronic, the sustained release of cortisol can contribute to:
- Persistent stress and anxiety
- Weight gain
- High blood pressure
- Muscle weakness
- Mood disorders
- Cognitive impairment (memory and focus issues)
Understanding how to regulate cortisol levels effectively is essential for maintaining long-term health and well-being.
Further Reading
For more insights on how common lifestyle factors influence cortisol, check out:
How Does Ashwagandha Affect Cortisol?
A growing body of research suggests that ashwagandha may help regulate the body’s stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis plays a vital role in controlling the release of cortisol and regulating the body’s adaptation to stress. Ashwagandha’s impact on cortisol is believed to be a key reason behind its reputation as a powerful natural remedy for stress and overall well-being.
Ashwagandha & Sleep
Due to ashwagandha’s effects on the HPA axis, resulting in lower cortisol levels (stress levels), it might help you fall asleep faster, sleep better throughout the night, and wake up less often. Studies have found that supplementing with ashwagandha can improve sleep quality, making it a potential natural aid for those struggling with stress-related insomnia. Moreover, it may help promote deep, slow-wave sleep — the restorative stage crucial for clearing adenosine chemicals, muscle recovery, memory, and waking up feeling recharged.
Ashwagandha & Reproductive Health
Emerging research also suggests that ashwagandha may improve reproductive health by enhancing fertility markers and hormone balance in men and women.
Final Thoughts
Managing cortisol levels is crucial for overall health, and chronic stress can take a significant toll on both body and mind. Ashwagandha offers a promising natural solution for reducing stress, improving sleep, and even supporting hormonal balance. While supplementation can be beneficial, it should be combined with other healthy lifestyle habits such as regular exercise, mindfulness, and a balanced diet.