Ashwagandha testosterone benefits have caught widespread attention as research shows men's hormone levels drop by 1-2% each year after turning 40 . This natural decline affects millions of men across the UK and leads to fatigue—a condition that impacts about 20-40% of adults .
Ashwagandha offers promising results to ageing men looking for natural solutions. This traditional adaptogenic herb shows remarkable benefits when elderly men struggle with hormonal changes and their symptoms. The herb's natural way of balancing stress hormones creates a vital connection between ashwagandha, stress and cortisol levels that men over 60 find valuable.
Research backs these benefits with compelling numbers. Studies reveal that ashwagandha supplements led to a 14.7% greater increase in testosterone compared to placebo . The researchers also found an 18% greater increase in DHEA-S, a vital testosterone precursor . One notable study showed that overweight men aged 40-70 with mild fatigue saw substantial testosterone improvements after just 8 weeks of supplementation .
This piece explains how ashwagandha boosts testosterone production in ageing men, the science that makes it work, and practical tips on ashwagandha dosage to optimise testosterone. We'll get into the clinical evidence and explain how to choose the right extract that maximises benefits.
Understanding Testosterone Decline in Ageing Men with Ashwagandha Testosterone Support
Image Source: 123RF
Male ageing brings a drop in testosterone - a change that many men don't fully grasp. Unlike women's menopause, men's hormone levels drop slowly, which subtly affects their health and well-being.
Why testosterone drops after 40
Most men don't realise how early testosterone starts to decline. Around age 30-40, testosterone levels begin to drop by about 1-2% each year [1]. This natural decrease continues through life and becomes more obvious after 40.
By their 60s, many men's hormone levels are much lower than in their youth. Research shows that more than a third of men over 45 have testosterone levels below the normal range for their age [1]. This drop isn't the same for everyone - some guys keep higher levels than others their age [2].
Scientists don't all agree on what counts as low testosterone, with estimates ranging from 6% to 30% of ageing men [3]. But research shows that certain health issues speed up this decline. To cite an instance, 30% of overweight men had low testosterone, while only 6.4% of men at normal weight showed low levels [3]. Men with Type 2 diabetes are twice as likely to have low testosterone (25%) compared to those without diabetes (13%) [4].
Common symptoms in men over 60
The signs of low testosterone become clearer after 60. Muscle loss speeds up past 60 [1], and men notice changes in their strength and body shape. Men with low testosterone often report these issues:
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Sex drive drops and erections become harder to maintain [4][3]
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Mood swings between depression and anxiety [2]
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Bones become weaker and break more easily [5]
A new UK study found that almost half (49%) of men showed signs of low testosterone. They struggled most with sports performance (35%), sex drive (31%), energy levels (30%), and erection strength (27%) [5]. The study also found that men over 60 were 2.43 times more likely to report these problems than men under 40 [5].
Impact on quality of life and health risks
Low testosterone affects every part of a man's life. Scientists have found seven areas where it hits hardest: energy, emotions, social life, mental sharpness, physical ability, and sex life [2].
Both doctors and patients agree that low energy and sexual problems hurt quality of life the most [2]. This explains why many older men look into ashwagandha benefits for elderly men as a natural solution.
The health stakes are high. A study that followed men for 20 years found that those with the lowest testosterone levels (<241 ng/dl) died 40% more often than men with higher levels [6]. Their risk of dying from heart disease jumped 38%, while breathing problems raised the risk by 129% [6].
Stress makes everything worse because it affects both cortisol and testosterone levels. High stress boosts cortisol, which then blocks testosterone production - bad news for men already dealing with age-related drops.
The numbers tell a troubling story. While 49% of men in a UK study showed signs of low testosterone, less than 5% ever got diagnosed [5]. This gap between those who need help and those who get it means many men miss out on better health as they age.
Ashwagandha as an Adaptogen: What It Means for Older Men
Natural healers have known about plants that help our bodies deal with stress for hundreds of years. Ashwagandha stands out among these plants as a powerful option that helps men deal with age-related hormonal changes.
What is an adaptogen?
Adaptogens are special plants and mushrooms that help your body handle stress, anxiety and fatigue better [2]. A true adaptogen must meet three key requirements:
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It must be non-toxic in normal doses
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It must help your body cope with stress
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It must bring your body back to balance (homeostasis) [2]
These plants work in two directions, which makes them unique. They don't force your body one way or another - they help normalise how it works. To cite an instance, an adaptogen will lower your cortisol if stress has pushed it up. The same adaptogen can boost your cortisol if chronic fatigue has dropped it too low [2].
Adaptogens work with your body's main stress response system - the hypothalamic-pituitary-adrenal (HPA) axis [2]. This connection helps you respond better to all kinds of stress, whether it's physical, emotional, or hormonal.
Ashwagandha's traditional use in Ayurveda
Ashwagandha holds a special place in Ayurvedic medicine, which started in India thousands of years ago. Scientists know it as Withania somnifera. People have used it for thousands of years as a "Rasayana" [5] - special substances that help you live longer, nourish your body, and make you happier [7].
Sanskrit gives us the name "ashwagandha," which means "smell of a horse." This name points to its reputation to boost strength and stamina [7]. Ancient texts didn't just prescribe it for single symptoms. They saw it as a detailed tonic that built resistance against physical and mental challenges.
Ashwagandha belongs to a special group called "Medhyarasayanas" - herbs that support mental and brain power [5]. This shows how much traditional healers valued it to maintain brain function, which becomes more important as men age.
Ashwagandha benefits for elderly men
Men over 60 can benefit from ashwagandha's adaptogenic properties in several ways. Studies show impressive results - one large study found that supplements boosted testosterone levels in men by an average of 145.7 ng/dL [7].
Ashwagandha helps fix the relationship between cortisol and testosterone that often causes problems as we age. You can learn more about this in this piece about stress effects on male hormones.
Research shows ashwagandha helps ageing men in several vital areas:
Sleep quality: Several double-blind, placebo-controlled trials confirm that ashwagandha helps you sleep better without making you drowsy [6]. Older adults who take it sleep better, feel more alert when they wake up, and report better quality of life [7].
Cognitive function: An 8-week study of adults with mild cognitive issues showed that ashwagandha root extract improved immediate and general memory. People also showed better executive function and processed information faster [7].
Physical vitality: Research proves that ashwagandha can boost muscle strength and size when combined with resistance training. One major study showed people could lift 46 kg more in bench press compared to 26 kg for those taking placebo [7].
Ashwagandha also tackles "inflammaging" - the mild inflammation that comes with getting older. It reduces inflammation markers and helps balance immune responses [8]. This all-encompassing approach makes it valuable for men in their 60s and beyond.
The Cortisol-Testosterone Connexion
Image source: themenshealthclinic.co.uk
Men's health experts often overlook the link between stress and male hormones. Learning about this connection helps us understand why natural solutions like ashwagandha supplements can help ageing men.
How stress affects hormone production
Your body deals with stress by activating the hypothalamic-pituitary-adrenal (HPA) axis, which releases cortisol—the "stress hormone." This natural process helps us survive short-term challenges. The problems start when stress becomes chronic.
Studies show that long-term stress disrupts testosterone production in several ways. Research shows that chronic stress damages key proteins needed to make testosterone [4]. The high cortisol levels also stop testicular Leydig cells from working properly—these cells make most of the testosterone in men [9].
This creates a hormonal seesaw effect. Research confirms that cortisol and testosterone often work against each other [10]. Scientists gave people high doses of cortisol and saw their testosterone levels drop [10]. Here's why this happens:
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Cortisol blocks the way your body makes testosterone
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High stress levels stop the enzymes that produce testosterone
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Too much cortisol can kill testosterone-producing Leydig cells
Men already face dropping testosterone levels as they age. Stress makes this worse and speeds up hormone imbalances.
Ashwagandha stress cortisol link
Ashwagandha stands out among adaptogens because it helps fix this cortisol-testosterone imbalance. Many high-quality studies prove that ashwagandha lowers cortisol levels—this matters a lot for testosterone support.
One study found that people taking ashwagandha extract saw their cortisol drop by 23% while the placebo group's levels went up by 0.5% [11]. The same people had a 10.6% boost in testosterone, compared to just 0.1% in the placebo group [11].
Ashwagandha works well because it calms down the HPA axis in stressed adults [11]. Lower cortisol creates better conditions for natural testosterone production. This helps treat both the symptoms and the root causes.
Why cortisol control matters more after 60
Managing cortisol becomes more important as you age. Mean cortisol concentrations actually increase with age, displaying generally irregular patterns and a flattened circadian profile [2]. This creates several problems for men over 60.
Research shows that older adults' bodies don't control cortisol well anymore because their HPA axis becomes less sensitive [2]. This leads to chronic high cortisol, which pushes down testosterone levels that are already low.
This affects more than just hormones. High cortisol breaks down the body, causing weight loss, muscle loss, and poor appetite [2]—big concerns for men over 60.
High cortisol levels can also damage brain cells by making them more vulnerable to metabolic and vascular problems [2]. This explains why controlling cortisol helps protect both physical strength and brain function in older men.
These age-related challenges make ashwagandha's cortisol-lowering effects especially helpful for men over 60. It might help maintain testosterone levels that would otherwise drop due to age-related stress hormones.
Clinical Evidence: Ashwagandha’s Effect on Male Hormones
Image source: link.springer.com
Recent years have seen a surge in research about ashwagandha's effects on male hormones. Scientists are discovering new insights about its benefits for ageing men who worry about their dropping testosterone levels.
Key studies on testosterone and DHEA-S
Research on ashwagandha and male hormones shows promising results in men of all types. A breakthrough study in the American Journal of Men's Health looked at overweight men aged 40-70 who had mild fatigue. The results were clear. Just 8 weeks of ashwagandha root extract led to better DHEA-S and testosterone levels compared to placebo groups. The testosterone levels in the treatment group rose 11.66% to 14.7% above baseline levels.
Young men showed benefits too. Research on young resistance-trained males revealed impressive results. Their blood samples showed a 15.3% boost in testosterone levels when they took the herb. They also got stronger and built more muscle.
DHEA-S, which helps make testosterone, responds well to ashwagandha supplements. Clinical trials showed an 18% better increase in DHEA-S compared to placebos. This matters a lot for men over 60 since their natural DHEA-S levels usually drop with age.
Placebo vs ashwagandha results
Scientists test any supplement's real value by comparing it with placebos in randomised controlled trials. Ashwagandha stands out in these tests.
A double-blind, randomised placebo-controlled trial revealed these hormone changes:
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Testosterone increase: 14.7% better in ashwagandha group vs placebo
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DHEA-S increase: 18% higher in treatment group vs control
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Cortisol reduction: 22% decrease in ashwagandha group
These numbers show how ashwagandha balances hormones in multiple ways. It boosts testosterone and cuts cortisol levels. As I wrote in the previous section about stress effects on male hormones, lower cortisol creates better conditions for testosterone production.
Mental health improved too. The ashwagandha group's anxiety scores dropped by 41.6% compared to 24.2% in the placebo group. This matters because psychological health affects hormone levels in ageing men.
Duration and sustainability of benefits
Men who want to try ashwagandha need to know how long the benefits last. Most studies run for 8-12 weeks, and the benefits get better over time.
The results last as long as you take it regularly. Unlike drugs that work fast but wear off quickly, adaptogens like ashwagandha help your body's natural systems gradually. Benefits build up over time instead of happening right away.
We need more research about how long effects last after stopping. Early evidence points to a slow return to normal over weeks, not days. Many experts suggest cycling ashwagandha - taking it for 2-3 months, then taking a short break to keep it working well.
Several things affect how well it works:
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Starting hormone levels (lower levels often mean bigger improvements)
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Lifestyle choices (diet, exercise, sleep quality)
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How you handle stress
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Quality of the extract and regular dosing
Healthcare providers often suggest using ashwagandha as part of a complete plan for male hormone health. This includes other helpful nutrients like [B vitamins](https://goldmanlaboratories.com/blogs/blog/B-vitamins-testosterone) and zinc, plus proper exercise and stress management.
Choosing the Right Extract and Dosage
Image source: WebMD
The results you get from ashwagandha depend on choosing the right form and amount. This matters a lot to men who want testosterone support. You'll find several extracts on the market, and knowing their unique properties will help you pick the best one.
KSM-66 testosterone vs Sensoril vs Shoden
The market has three leading standardised extracts. Each one brings something different to the table:
KSM-66: This extract contains 5% withanolides and comes only from roots. Athletes and fitness enthusiasts know it best for testosterone support and stress reduction [12]. The extraction happens through traditional methods without chemical solvents.
Sensoril: You'll find 10% withanolides in this blend of root and leaf extracts. While it helps in many ways, people get the best results with sleep quality improvements [12].
Shoden: This stands out as the most concentrated extract with 35% withanolide concentration. It blends root and leaf extracts through a dual water-ethanol process. Users need smaller doses than other extracts to get testosterone benefits and feel calmer [13].
Recommended ashwagandha dosage testosterone support
Your dosage needs will change based on the extract you choose:
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KSM-66: Take 500-1000mg each day [12]. Research shows testosterone benefits at 600mg daily, split into two doses [14].
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Sensoril: Take 250-500mg each day [12].
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Shoden: Take 70-200mg each day. Even 60mg can boost testosterone levels [13].
Men who want to manage stress and testosterone should know that clinical trials back KSM-66 at 600mg daily. This dose helps healthy testosterone levels and improves strength when you combine it with training [15].
Best time to take ashwagandha for results
Research shows no one-size-fits-all perfect timing [15]. Different patterns work for different people:
Morning doses can boost your energy and mental clarity all day. Night doses work well with your body's natural cortisol drop and help you sleep better [15].
Taking it with food helps prevent mild stomach issues that some people get [16]. If you take larger amounts (600mg of KSM-66), split it between morning and evening to get balanced support throughout your day [15].
The timing matters less than taking it regularly. Pick a schedule that fits your routine and stick to it. Studies show the best testosterone results come from 8-12 weeks of consistent use [17].
Safety, Side Effects, and Long-Term Use in Seniors
Older men should pay attention to safety when using ashwagandha as a natural testosterone booster. Their body chemistry and medications might create unique health concerns.
Reported side effects in older adults
Research shows older adults tolerate ashwagandha well. Clinical trials with seniors revealed that 73.7% rated it as "excellent" while 26.3% called it "good" [18]. Notwithstanding that, mild adverse effects can occur. These include headaches (8%), body aches (4%), nausea (4%), vomiting (2%), and stomach discomfort (2%) [19].
The side effects usually happen at higher doses and go away on their own. A 12-month safety study showed mild adverse events in just 9.4% of participants [20]. Unlike prescription drugs, ashwagandha doesn't affect vital signs or lab results much. Liver and kidney function stay stable with long-term use [5].
Interactions with medications
Seniors taking certain medications need to be careful. Ashwagandha can interact with:
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Thyroid medications - It might raise thyroid hormone levels, so dose adjustments could be needed [21]
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Blood pressure drugs - It could make blood pressure drop too low [22]
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Sedatives - Sleep medications might make you more drowsy [22]
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Diabetes medications - Blood sugar might drop further [23]
Men who take immunosuppressants (including corticosteroids) need doctor supervision because ashwagandha stimulates the immune system [21]. Research has found 452 potential drug interactions, and 7 of these are serious [23].
Is ashwagandha safe for long-term use?
A year-long study showed that taking ashwagandha root extract (600 mg daily) didn't harm liver, kidney, or thyroid function [20]. The National Centre for Complementary and Integrative Health points out that safety data beyond 3 months remains limited [24]. Yet current evidence suggests it stays safe with extended use.
Seniors should talk to their healthcare providers before starting ashwagandha. This becomes crucial for those with autoimmune conditions, thyroid disorders, or upcoming surgeries [25]. Men dealing with stress-related testosterone issues who take multiple medications need medical guidance even more.
Conclusion
Ashwagandha proves to be a remarkable natural solution for men dealing with age-related testosterone decline. Our research shows how this adaptogenic herb provides most important hormonal support through multiple pathways. This support becomes especially valuable when men experience the natural 1-2% annual testosterone decrease after age 40.
The results backing ashwagandha's effectiveness speak for themselves. Clinical studies show consistent improvements in testosterone levels, with increases of 11-15% above baseline and substantial DHEA-S improvements. On top of that, it reduces cortisol by up to 23% and tackles a root cause of hormonal imbalance. Men over 60, who often show higher stress hormone levels, find this particularly beneficial.
The benefits go beyond hormonal support. Ashwagandha provides detailed support for ageing men by improving sleep quality, cognitive function, and physical vitality. These improvements target many symptoms linked to andropause and low testosterone that affect daily life.
Your choice of extract makes a big difference in results. KSM-66 shows particular effectiveness for testosterone support, while Sensoril and Shoden provide different benefits at various potencies. Whatever extract you pick, taking it consistently matters more than timing.
Seniors taking medications need to pay special attention to safety. While most people tolerate ashwagandha well, it can interact with thyroid medications, blood pressure drugs, and other pharmaceuticals. Men taking multiple medications should talk to their healthcare providers before starting supplementation to manage stress-related testosterone issues.
Without doubt, ashwagandha stands out as a valuable tool for supporting testosterone levels in ageing men. This ancient adaptogen offers modern men a promising way to maintain hormonal balance and vitality in their senior years, especially when combined with stress management, proper exercise, and targeted nutrition like B vitamins.
Key Takeaways
Understanding ashwagandha's potential for testosterone support can help ageing UK men make informed decisions about natural hormone balance approaches.
• Testosterone naturally declines 1-2% annually after age 40, with over a third of men over 45 experiencing below-normal levels, affecting energy, muscle mass, and sexual function.
• Clinical studies show ashwagandha increases testosterone by 11-15% and DHEA-S by 18% whilst reducing cortisol by 23%, addressing both hormone production and stress-related suppression.
• KSM-66 extract at 600mg daily proves most effective for testosterone support, with benefits typically appearing after 8-12 weeks of consistent use in clinical trials.
• Ashwagandha's adaptogenic properties help break the cortisol-testosterone cycle, particularly valuable for men over 60 who experience naturally elevated stress hormones that suppress testosterone production.
• Safety profile remains excellent for seniors, though men taking thyroid medications, blood pressure drugs, or diabetes treatments should consult healthcare providers before supplementation.
The research demonstrates that ashwagandha offers a scientifically-backed approach to supporting natural testosterone levels whilst addressing the underlying stress factors that contribute to hormonal decline in ageing men.
FAQs
Q1. How effective is ashwagandha for boosting testosterone in men? Clinical studies show that ashwagandha can significantly increase testosterone levels in men. One study found that men taking ashwagandha experienced a 14.7% greater increase in testosterone compared to those taking a placebo.
Q2. How long does it take to see testosterone benefits from ashwagandha? Most studies showing significant testosterone benefits maintained supplementation for 8-12 weeks. Consistent use is key, as ashwagandha works gradually by supporting the body's natural regulatory systems.
Q3. What are the main benefits of ashwagandha for men over 60? For men over 60, ashwagandha can help balance hormone levels, reduce stress, improve sleep quality, enhance cognitive function, and increase physical vitality. It also addresses age-related inflammation and supports overall well-being.
Q4. Is ashwagandha safe for long-term use in older adults? Long-term studies up to 12 months have shown ashwagandha to be safe and well-tolerated in older adults, with no significant impact on vital signs or organ function. However, it's always best to consult a healthcare provider before starting any new supplement regimen.
Q5. What is the recommended dosage of ashwagandha for testosterone support? The optimal dosage depends on the extract used. For KSM-66, which is most proven for testosterone support, 600mg daily (often divided into two doses) is typically recommended. However, dosages can range from 250-1000mg daily depending on the specific extract and individual needs.
References
[1] - https://www.hss.edu/health-library/move-better/muscle-mass-testosterone
[2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6374303/
[3] - https://medlineplus.gov/ency/patientinstructions/000722.htm
[4] - https://www.numan.com/low-testosterone/symptoms/keeping-your-hormones-balanced-as-you-age
[5] - https://droracle.ai/articles/444578/what-is-the-recommended-dosage-and-safety-profile-of-ashwagandha-withania-somnifera-for-middle-aged-men-based-on-human-randomised-controlled-trials-rcts
[6] - https://www.nmi.health/ashwagandha-a-review-of-clinical-use-and-efficacy/
[7] - https://pmc.ncbi.nlm.nih.gov/articles/PMC12417257/
[8] - https://researchonline.ljmu.ac.uk/id/eprint/27263/
[9] - https://pubmed.ncbi.nlm.nih.gov/16079965/
[10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3880087/
[11] - https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx
[12] - https://stromsports.co.nz/blogs/news/about-ashwagandha-and-the-differences-between-ksm-66®-sensoril®-and-shoden®-ashwagandha-extracts
[13] - https://xandrolab.com/blogs/why-you-should-be-taking-shoden-ashwagandha-/?srsltid=AfmBOoqY_cecd4y3aJxQbv1oEJpJAzPCIiBVoU3UcVScqrxORoSCkBFH
[14] - https://examine.com/supplements/ashwagandha/?srsltid=AfmBOor7MYIv1ePEG3YwGS3EFs8p7EQUiWmeGmeofQ14GAjuK6Q24Spz
[15] - https://www.kaged.com/en-gb/blogs/supplementation/best-time-to-take-ashwagandha?srsltid=AfmBOorNDGVdsDOztGflViq52pfpHoZz0pZrAjdSdv8BQpuBnqS-yhZG
[16] - https://www.healthline.com/nutrition/ashwagandha-in-the-morning-or-night
[17] - https://www.healthline.com/health/low-testosterone/how-much-ashwagandha-per-day-for-testosterone
[18] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7096075/
[19] - https://www.medrxiv.org/content/10.1101/2024.10.15.24315515v1.full-text
[20] - https://onlinelibrary.wiley.com/doi/10.1002/ptr.70096
[21] - https://www.msdmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/ashwagandha
[22] - https://www.health.com/medications-not-to-mix-with-ashwagandha-8758036
[23] - https://www.drugs.com/drug-interactions/ashwaganda.html
[24] - https://www.nccih.nih.gov/health/ashwagandha
[25] - https://www.henryford.com/Blog/2022/12/Ashwagandha
