Ashwagandha (Withania somnifera) is a traditional Ayurveda herb that has been used for centuries as a medicine used to treat a variety of health conditions.

In recent times, research on ashwagandha has continued to emerge, and the health benefits it holds appear to be promising thus far.

This is precisely why ashwagandha supplementation is on the rise, particularly for men who seek an effective and safe testosterone booster.

These supplements are commonly in the form of root extract capsules or powder!

So, what is ashwagandha exactly? What health benefits does it offer? Is there a best form of supplement?

All questions answered here!

What is Ashwagandha?

Ashwagandha, commonly known as “Indian Gingseng” or “Indian Winter Cherry”, is considered the king of Ayurveda herbs (the traditional medicine of India).

Used for centuries as a health tonic, nowadays ashwagandha is a popular and widely available nutritional supplement offering many health benefits.

Many parts of the plant are used in supplements, though the most common part of the plant, and the part that is said to be the most effective, is an extract of the roots.

Let’s take a look at the top health benefits of this powerful herb!

Ashwagandha: Top Health Benefits


It’s probably fair to say that ashwagandha is best known as an adaptogen.

To put it simply, adaptogens help our bodies cope better with the physical effects of stress.

Believe it or not, stress can actually have a physical effect on our body, including harming our essential immune and endocrine systems.

Adaptogens work to offset these physical effects by essentially interfering with our body’s response to stress, making us feel more prepared to tackle stressful situations head on.1

Another benefit thought to compliment this is the potential for ashwagandha to help reduce cortisol levels.

Cortisol is the hormone released in response to stress, and elevated cortisol levels are known to become problematic if it goes unaddressed.

Ashwagandha is thought to help reduce cortisol levels, specifically in chronically stressed individuals.2

This is why ashwagandha is typically found in nootropic formulas, which are commonly taken to enhance cognitive function, or in sports supplements to help improve performance, particularly in high-stress situations.

Increases Testosterone

Following on from improving performance in the gym, another reason why ashwagandha is an effective herb for male athletes in particular is due to the testosterone-boosting effects.

Studies have shown that ashwagandha may increase testosterone in infertile men and men undergoing strength training. Additionally, enhanced seminal quality was also noted.2

This means ashwagandha would make a great addition to men looking to boost their performance in the gym, as more testosterone equals more intensity and strength, and better gains as a result.

Improve Power Output

Once again, ashwagandha proves itself as a key herb for those looking to boost their training performance.

Some studies have noted improvements in power output, sprint velocity, and VO2 max in trained and untrained individuals.2

This also means you can train harder for longer at the gym, particularly if you’re relatively new to training! 

What is Ashwagandha Powder?

You can find ashwagandha supplements in many forms, including powder, capsule, liquid, or tea. The powder is usually ground extract of ashwagandha root and leaves.

The powder is widely available and is a popular choice for those who wish not to take capsules and would instead prefer to get creative with it.

You can add the powder to meals, smoothies, and other liquid bases as part of your healthy day-to-day diet.

If you’re wondering how it tastes, it’s often said that it has a somewhat bitter, earthy taste - though there are ways to make it more palatable!

Find out "How to Take Ashwagandha Powder" in our linked guide!

How to Take Ashwagandha

The most common part of ashwagandha used for supplementation is an extract of the root.

To reap the rewards, it’s recommended to take ashwagandha twice per day. Many studies suggest doses of 500mg per day have been effective.

Testo Lab Pro delivers a daily dose of 600mg of KSM-66 Ashwagandha, which is found to be an effective dose, particularly when combined with the other ingredients!

What is KSM-66?

KSM-66 is the best ashwagandha available today. It’s a full-spectrum, 100% Organic Certified extract standardized to 5% active withanolides and has been extensively studied.

Ashwagandha Powder: Key Points

  • Ashwagandha is a traditional Ayurvedic herb used for the multiple health benefits it holds
  • The top health benefits include anti-stress, anti-anxiety, testosterone boosting, and improving training performance
  • You can find ashwagandha as a capsule, liquid, or powder
  • Ashwagandha powder is normally made up of ground root extract and is consumed as part of your daily diet
  • The best way to take ashwagandha is as KSM-66, the key ingredient in Testo Lab Pro, when it is consumed alongside other nutrients


  1. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19.
  2. K. Patel. Ashwagandha. 2021