Ashwagandha and Maca Root for Testosterone: Effective Combo?

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I’ve been using Ashwagandha for years, and love the sleep quality improving, and testosterone-increasing effects.

My interest in testing new supplements never fades away thought, and my path crossed with Maca Root.

This natural compound seemed interesting in its testosterone-related benefits. I decided to try both of them together.

This article is written based on my own experience and the currently known research around both supplements.

In this article, I’m going to give you everything you need to know about Ashwagandha And Maca Root.

In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.

Practical information about Ashwagandha

What is Ashwagandha?

Ashwagandha is a herbal supplement that can reduce stress, improve sleep quality, and has positive effects on testosterone production.

It’s made from a green shrub tree and can be found in parts of Asia and Africa.

The active ingredients in Ashwagandha are the withanolides.

There are three high-quality categories of Ashwagandha supplements available.

The Ashwagandha supplements I like best are from Nootropics Depot. I’ll put a link after the information to an in-depth review for each.

• ‍KSM-66 Ashwagandha, has been deemed the king of full-spectrum Ashwagandha supplements (around 5% withanolides). Review.
• Sensoril Ashwagandha is especially great for balancing stress levels and supporting a healthy sleep pattern because it’s higher in Glycowithanolides (around 10% withanolides). Review.
• ‍Shoden Ashwagandha is a fairly new and highly purified full-spectrum Ashwagandha supplement (around 35% withanolides). Review.

How does Ashwagandha work?

Ashwagandha is a classified adaptogen, which can help us handle stress better.

When taken at night it can help calm the body and reduce anxiety, improving sleep quality.

Ashwagandha can also have a positive effect on testosterone, by increasing the production of the luteinizing hormone.

This hormone triggers testosterone production and supports our reproductive system.

Is Ashwagandha safe and who should avoid it?

Ashwagandha supplements are non-toxic and safe to consume for most healthy adults.

Ashwagandha should be avoided by people with certain medical conditions, such as autoimmune disease, diabetes, low or high blood pressure, thyroid disorders, or stomach ulcers.

Ashwagandha is also best avoided by pregnant or breastfeeding women.

What are the benefits of Ashwagandha?

Ashwagandha can help with:

• Handling stress
• Improving the quality of sleep
• Reducing anxiety
• Boosting testosterone (thus improving muscle/ strength/ sexual desires/ mood/ body composition/ etc.)

What are the side effects of Ashwagandha?

In some uncommon cases, Ashwagandha may cause drowsiness, nausea, an upset stomach, diarrhea, or allergies. More research is needed to pin down every possible side effect though.

Practical information about Maca Root

What is Maca Root?

Maca is a plant that grows wild in the Andes Mountains and can be found in Peru.

It’s been used as a vegetable and traditional medicine for thousands of years.

Some use cases are fertility problems, improving memory, etc.

It’s making a rise in popularity as a superfood for being a classified adaptogen, which means it can help us in dealing with stress.

However, Maca Root has distinct properties that go beyond its effects as an adaptogen.

How does Maca Root work?

Maca root can promote a healthy metabolism and cells because it contains a high amount of iron and iodine.

More research on how maca root works in our bodies is needed to pin down how maca root causes a long list of other benefits.

Is Maca Root safe and who should avoid it?

Maca is not currently associated with any health risks in most people and is unlikely to cause any side effects in moderate doses.

Research has found maca root extract to be safe for up to 3 grams daily for 4 months.

It’s possibly safe in larger amounts or for a longer duration, but research hasn’t gone that far yet.

Maca root hasn’t been linked to any health risks in healthy people.

Maca root should be avoided by people with thyroids problems and other hormone-related conditions, such as uterine cancer, ovarian cancer, breast cancer, endometriosis, or uterine fibroids. It may also be best to avoid maca root while pregnant (hasn’t been tested for safety yet).

What are the benefits of Maca Root?

Maca root is a superfood that can help with:

• Overall health
• Sexual health and increasing libido
• Boosting energy and stamina
• Improving cognitive ability and memory
• A better immune system
• Alleviating symptoms during menopause

What are the side effects of Maca Root?

Little is known so far about the side effects of maca root in the short or long term.

More research is needed to get a better idea of the possible side effects.

Is it safe to take Ashwagandha and Maca Root together?

Yes, if you follow the recommended dosages then taking Ashwagandha and Maca Root together is safe.

Ashwagandha extract has been safely used in research for dosages of 1,000 mg for 3 months, but higher dosages (and longer durations) are POSSIBLY safe as well.

Maca root extract has been safely used in research for up to 3 grams daily for 4 months.

However higher dosages and long durations are POSSIBLY safe as well.

What dosage of Ashwagandha and Maca Root should you take?

Dosage of Ashwagandha

I recommend taking a standardized, and well-tested Ashwagandha supplement.

Either KSM-66 Ashwagandha (best-known/ full-spectrum), Sensoril Ashwagandha (sleep/ stress focused), or Shoden Ashwagandha (highest potency/ full-spectrum) fall under these categories.

For KSM-66 the recommended dose would be between 300-600 mg daily.

For the others even less is appropriate, because they contain a higher percentage of withanolides (the active ingredient of Ashwagandha).

Dosage of Maca Root

The optimal dosage of Maca Root (extract) has not been established, so I would recommend staying below 3,000 mg daily.

A normal dose from a high-quality supplement, like the Maca Root extract from Bulk Supplement, is around 1,000 mg daily.

Who should avoid taking Ashwagandha and Maca Root?

The people that fit into the following categories should certainly avoid taking Ashwagandha and Maca Root together:

• People with hormonal cancers and conditions (especially)
• People with thyroid problems
• People with low or high blood pressure
• People with diabetes
• People with autoimmune disease
• People with stomach ulcers
• Women that are pregnant/ or breastfeeding

Possible benefits of taking Ashwagandha and Maca Root together?

By taking Ashwagandha and Maca Root together, you could get the following benefits:

• An increase in (free) testosterone levels.
• Improvements in sexual health (libido, erections, performance, etc.).
• Better able to handle stress and reduced anxiety
• Improved quality of sleep
• Building muscle, and strength faster in the gym.
• A better body composition.
• Improved energy and stamina
• Possibly overall health benefits.
• Improved cognitive ability and memory
• A better immune system
• Alleviating symptoms during menopause

Possible side effects of taking Ashwagandha and Maca Root together?

The side effects of Maca Root are currently unknown.

Based on current knowledge about Ashwagandha and Maca Root, the following side effects might occur:

• Drowsiness
• Nausea
• An upset stomach
• Diarrhea
• Allergic reactions

I’ve not experienced any side effects whatsoever.

When is the best time to take Ashwagandha and Maca Root?

The best time to take Ashwagandha is at night within 2 hours before going to sleep, because of its stress/ anxiety lowering effects and ability to improve sleep quality.

The best time to take Maca Root is in the morning because it can provide you with steady energy throughout the day.

Do I recommend taking Ashwagandha and Maca Root together?

I love the synergy of taking Ashwagandha and Maca Root together.

Ashwagandha has done wonders for my quality of sleep, and I notice its effects on testosterone.

Maca Root has been great in providing me with more energy throughout the day, which I can put towards my goals.

The combination of both is amazing for me, and both supplements are/ will stay in my daily supplement stack.

If you’re interested in the benefits and don’t fall into a category that should avoid these supplements, then I can recommend giving these a try.

I take the KSM-66 Ashwagandha from Nootropics Depot because it’s high-quality and lab-tested.

I take 2 pills of 300 mg daily at night a couple of hours before going to sleep. You can check it out by clicking here or read a full review by clicking here.

The Maca Root extract that I like is from Bulk Supplements.

It’s high-quality, 3rd party tested, and free from additives. I take one serving of 1,000 mg daily. You can check it out by clicking here.

How do I stack Ashwagandha and Maca Root with similar supplements?

I have some other natural compounds in my daily supplement stack, that have similar benefits, and that I take together with Ashwagandha and Maca Root Extract.

Most of these supplements come from Nootropics Depot, but some come from Bulk Supplements.

In my opinion, these are very high-quality, and I like that all of these supplements are lab-tested.

The list below explains why I take each supplement, where you can find them, and for some, I've written an in-depth review as well (I've included the two supplements in this article).

Tongkat Ali

Great for: improving testosterone, increasing strength, a better body composition, better sex life, more energy, and better stress control.

For an in-depth review click here. To check it on the site click here.

Cistanche Tubulosa

Great for: improving testosterone, increasing strength, a better body composition, more energy, better mood, and improved cognitive abilities (like memory).

For an in-depth review click here. To check it on the site click here.

Ashwagandha KSM-66

Great for: improving sleep quality, decreasing anxiety, better stress control, improving testosterone levels/ muscle & strength gains, more energy, and better mood.

For an in-depth review click here. To check it on the site click here.

Magnesium

Great for: over 300 biochemical reactions in our bodies, better sleep quality, bone- and heart health, reducing feelings of anxiety and depression, etc.

To check it on the site click here.

Fenugreek Powder

Great for: boosting (free) testosterone, better sexual health, boosting performance and results in the gym, lowering blood pressure, and increasing milk production in breastfeeding women.

To check it on the site click here.

Epicatechin

Great for: boosting athletic performance, decreasing/ eliminating muscle soreness, a faster rate of muscle/ strength gain, a better body composition, retaining muscle during off times, improved cognitive abilities, better mood, and possibly improving testosterone.

For an in-depth review click here. To check it on the site click here.

Longvida Curcumin

Great for: reducing inflammation, reducing pain, improving cognitive abilities (memory/focus), and potentially a better mood/ faster muscle gains.

For an in-depth review click here. To check it on the site click here.

Maca Root Extract

Great for: improving sexual health, more energy & stamina, better cognitive ability & memory, and alleviating menstruation pain (for women).

To check it on the site click here.

L-Theanine

Great for: better quality sleep, feeling more relaxed, reduced stress/ anxiety/ fear, and improved mental focus.

To check it on the site click here.

Green Tea Extract 45% EGCG

Great for: Improving metabolic function, faster fat loss, better skin, reducing inflammation, and overall health.

For an in-depth review click here. To check it on the site click here.

Melatonin

Great for: overall better quality sleep, increased sleep duration, and falling asleep faster.

To check it on the site click here.

Also possible to stack with Horny Goat Weed

Great for: sexual health (mainly improved blood flow to the penile tissue), reducing anxiety, better mood, and possibly improving testosterone/reducing inflammation and pain/ more energy.

For an in-depth review click here. To check it on the site click here.