If you’re looking for natural supplements to support male hormones, boost vitality, or improve libido, you’ve probably come across Ashwagandha and Maca. These two powerful herbal supplements are among the most popular options on the market today.

But when it comes to the specific goal of raising testosterone, which one actually works? This ultimate guide breaks down everything you need to know about Ashwagandha vs Maca for Testosterone, including how they work, scientific evidence, recommended dosages, benefits, side effects, and which one provides better results.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is an ancient Ayurvedic adaptogen known for reducing stress, improving recovery, and supporting hormonal balance.

It works by:

• Lowering cortisol (stress hormone)
• Supporting endocrine system function
• Helping the body adapt to physical and mental stress

Because cortisol and testosterone have an inverse relationship, lowering cortisol often leads to higher testosterone levels.

Ashwagandha and Testosterone: What Science Says

Clinical research strongly supports the use of Ashwagandha for testosterone.

Key Studies on Ashwagandha for Testosterone

📌 Study 1: 17% Testosterone Increase
A study published in the Journal of the International Society of Sports Nutrition found that 600 mg/day of Ashwagandha resulted in:

• 17% higher testosterone
• Increased strength
• Better muscle recovery
  (Wankhede et al., 2015)

📌 Study 2: Up to 22% Testosterone Increase in Stressed Men
A clinical trial showed that Ashwagandha supplementation led to:

• A 22% increase in testosterone
• A 25% reduction in cortisol
  (Chandrasekhar et al., 2012)

📌 Study 3: Improved Male Fertility
Research shows Ashwagandha improves:

• Sperm concentration
• Semen volume
• Hormonal balance
  (Mahdi et al., 2011)

Conclusion

Ashwagandha has direct and well-documented effects on testosterone production, making it one of the most effective natural supplements for hormonal support.

What Is Maca?

Maca (Lepidium meyenii), often called “Peruvian Ginseng,” is a nutrient-rich root used traditionally for vitality, libido, and stamina.

Maca contains:

• Essential amino acids
• Plant sterols
• Vitamins and minerals
• Natural energy-boosting compounds

It is not an adaptogen like Ashwagandha, and it does not influence cortisol levels.

Maca and Testosterone: What Science Shows

While Maca is widely known for boosting libido, it does not directly raise testosterone levels.

Key Studies on Maca

📌 Study: Libido Increase Without Testosterone Change
In a randomized study, men who took Maca experienced:

• Higher sexual desire
  BUT
• No change in testosterone levels
  (Gonzales et al., 2002)

📌 Study: Improved Mood and Energy
A study found Maca improved:

• Mood
• Overall well-being
  (Brooks et al., 2008)

📌 Study: Fertility Support
Maca has been shown to:

• Increase sperm count
• Improve sperm motility
  (Zheng et al., 2000)

Conclusion

Although Maca is excellent for libido, mood, and energy, it does not raise testosterone.

Ashwagandha vs Maca for Testosterone: Direct Comparison

To determine which supplement is better, here is a side-by-side analysis:

Category	Ashwagandha	Maca
Increases Testosterone	⭐ Yes (10–22% increase)	❌ No
Boosts Libido	Yes	⭐ Strong Yes
Supports Energy	Moderate	⭐ Strong
Reduces Stress (Cortisol)	⭐ Yes	❌ No
Improves Fertility	Yes	Yes
Improves Muscle Strength	⭐ Yes	Weak

Winner for Testosterone: Ashwagandha

Ashwagandha has strong scientific backing for increasing testosterone levels.

Winner for Libido & Energy: Maca

Maca improves sexual desire and stamina more effectively than Ashwagandha.

Should You Take Ashwagandha or Maca?

Choose Ashwagandha if your goal is:

• Increasing testosterone
• Reducing stress
• Improving sleep
• Supporting muscle strength and recovery
• Enhancing male hormone balance

Choose Maca if your goal is:

• Boosting libido
• Increasing energy
• Supporting mood
• Enhancing fertility
• Improving endurance

Can You Take Ashwagandha and Maca Together?

Yes — and it’s one of the best combinations for men’s health.

Ashwagandha + Maca works synergistically:

Ashwagandha provides:

• Testosterone support
• Stress reduction
• Hormonal balance

Maca provides:

• Libido boost
• Energy and motivation
• Increased stamina

Together, they create a powerful male vitality formula combining hormonal support + libido + energy.

Recommended Dosages

Ashwagandha (for Testosterone)

• 300–600 mg/day
• Best forms: KSM-66 or Sensoril
• Take with meals or before bedtime

Maca (for Libido & Energy)

• 1,500–3,000 mg/day
• Best forms:
  • Black Maca → Men
  • Yellow Maca → General vitality
  • Red Maca → Women

Side Effects and Safety

Ashwagandha Side Effects

Generally safe but may cause:

• Drowsiness
• Digestive discomfort
• Headaches

Avoid if:

• You have hyperthyroidism
• You take sedatives

Maca Side Effects

Very mild:

• Gas
• Bloating
• Insomnia (if taken late)

Final Verdict: Ashwagandha vs Maca for Testosterone

After reviewing scientific studies, traditional use, and supplement benefits, here is the clear conclusion:

👉 For Testosterone: Ashwagandha is the winner.

It has strong clinical support showing:

• 10–22% testosterone increase
• Cortisol reduction
• Better fertility
• Improved muscle performance

👉 For Libido and Energy: Maca is the winner.

If your main goal is sexual performance or stamina, Maca works faster.

👉 Best Overall Results: Combine Ashwagandha + Maca

This dual approach supports:

• Testosterone
• Libido
• Energy
• Mood
• Fertility
• Stress reduction

Scientific References

Ashwagandha Research

1. Wankhede, S. et al., 2015 – Journal of the International Society of Sports Nutrition
2. Chandrasekhar, K. et al., 2012 – Indian Journal of Psychological Medicine
3. Mahdi, A.A. et al., 2011 – Fertility & Sterility

Maca Research

4. Gonzales, G.F. et al., 2002 – Andrologia
5. Brooks, N.A. et al., 2008 – Menopause
6. Zheng, B.L. et al., 2000 – Asian Journal of Andrology