Top 7 Proven Benefits of Ashwagandha for Men’s Health

What is Ashwagandha?

Ashwagandha is an evergreen shrub called Withania Somnifera that is highly regarded for its numerous potential health benefits like enhancing sexual function, building muscles, and supporting brain and heart health. In addition, this herb is an adaptogen, which means it helps calm the central nervous system to reduce stress.

Ashwagandha contains potent alkaloids and bioactive agents called withanolides, which many researchers believe are the key to its beneficial properties. They have powerful antioxidant and anti-inflammatory properties that promote bodily repair and support multiple functions.

What does ashwagandha do for men? Let’s look at some of the top potential benefits, and see what the research says.

In this video, Dr. Kyle Burton, a licensed acupuncturist and herbalist, talks about the numerous health benefits of Ashwagandha.

What Are The Benefits of Ashwagandha For Men?

1. Ashwagandha For Men Testosterone

There is research support for ashwagandha's potential to boost levels of the key male sex hormone testosterone, which plays a role in libido, muscle mass, metabolism, and fertility, among other functions.

Its potent antioxidants help lessen oxidative stress and inflammation in the testes, improving the function of the Leydig cells to enhance testosterone production and support reproductive health.

A 16-week study of overweight, aging men published in the American Journal of Men’s Health in 2019 by Adrian L Lopresti, et al concluded that ashwagandha supplementation increased testosterone by 14.7% and the T-boosting hormone DHEA-S by 18% compared to the placebo group.

Also Read: Best Testosterone Supplements

2. Ashwagandha For Male Libido & Sexual Health

The potential benefits of ashwagandha for men sexually begin with its ability to support testosterone levels, which helps heighten drive, stamina, and staying power.

When it comes to ashwagandha, libido-boosting is a main motivation for many men. A 2022 study in Health Science Reports by Sanjaya Chauhan, et al showed that 8 weeks of ashwagandha increased testosterone and improved sexual well-being in adult men.

As this herb may also lower stress, it could lessen pre-sex anxiety to improve performance. There’s some evidence indicating that ashwagandha may improve erectile function, but study results vary.

Research does indicate that ashwagandha supports fertility, and a pilot study in Evidence-Based Complementary and Alternative Medicine confirmed its ability to help increase sperm count, boost volume, and improve motility.

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3. Ashwagandha For Muscle Growth, Strength, and Athletic Performance

Research shows that the boost in testosterone levels may also positively impact athletic performance, muscle mass, strength, and recovery. Higher levels of this key hormone help promote the synthesis of the proteins required for muscle growth and stability. In addition, they may boost energy and vitality to enhance endurance.

Overall, research supports the benefits of ashwagandha for men at the gym. For example, an 8-week study of young men in the Journal of the International Society of Sports Nutrition by Sachin Wankhede et al. found that ashwagandha supplementation helped significantly boost muscle mass and strength.

Due to its high levels of antioxidants and anti-inflammatory properties, ashwagandha may help promote cellular repair, speed up muscle healing, and ease pain to improve muscle recovery after a workout.

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4. Ashwagandha For Stress and Enhancing Sleep Quality

Evidence indicates the benefits of ashwagandha in helping to lower levels of the stress hormone cortisol to decrease anxiety and support other health benefits. In addition, this herb may boost the synthesis of the brain neurotransmitter GABA, which blocks specific receptors in the central nervous system to alleviate stress.

A 2023 study in Medicine by Muhammed Majeed, et al showed that ashwagandha supplementation over 60 days reduced cortisol, increased serotonin, and lowered stress in individuals with mild to moderate symptoms.

According to several studies, the boost in GABA levels may also enhance sleep quality, speed, and duration. A research review in Sleep by Sahar Ashraf, et al found support for the benefits of ashwagandha in improving rest quality, duration, and mood upon awakening.

Read More - How Much Ashwagandha Per Day Should I Take?

5. Ashwagandha for Mood, Brain, and Cognitive Performance

In addition to helping alleviate anxiety by boosting GABA levels, ashwagandha may increase the synthesis of serotonin to elevate mood. A review of studies published in Natural Resources for Human Health by Mohammad Ibrahim, et al found support for the benefits of ashwagandha in reducing depression symptoms.

The ashwagandha benefits for men may extend from lowering stress and boosting mood to enhancing overall brain health. The bioactive agents and antioxidants in the herb offer neuroprotective properties, lowering inflammation and oxidative stress to repair brain cells and improve function.

In addition, the increase in neurotransmitters like GABA, serotonin, and acetylcholine helps boost cognitive functions like memory, learning, and focus. The boost in acetylcholine may help reduce the risk of cognitive decline, and a study in Biological Sciences by Neha Sehgal, et al highlighted its potential in helping reverse Alzheimer’s disease.

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6.Can Ashwagandha Improve Heart Health and Blood Pressure?

Men have a greater chance of developing heart disease than women, and regular supplementation with ashwagandha may help mitigate this risk. The resulting reduction in cortisol levels helps lower blood pressure, reduce cholesterol, decrease fast heart rate, and support overall cardiovascular health.

Packed with antioxidants and anti-inflammatory agents, ashwagandha also helps lower oxidative stress and reduce swelling in the cardiovascular system. A narrative review in Pharmaceutics by Paulina Mikulska, et al noted the potential cardioprotective benefits of ashwagandha.

7. Ashwagandha For Blood Sugar

Ashwagandha may help regulate blood sugar and improve insulin sensitivity, especially for men with diabetes or prediabetes.

A 2024 review in Natural Product Research explains that active compounds in ashwagandha known as withanolides, have demonstrated efficacy in modulating glucose homeostasis and enhancing insulin sensitivity. Therefore, ashwagandha may enhance insulin sensitivity and overall metabolic profiles in diabetic patients.

If you’re considering ashwagandha for blood sugar support, consult your healthcare provider, especially if you’re already on glucose-control medications, as combining treatments may cause unexpected effects.

What Health Experts Say About Ashwagandha

According to Dr. Andrew Huberman,

"Ashwagandha is a powerful adaptogen that can be highly effective for modulating the stress response and reducing cortisol levels, which in turn can positively influence testosterone and overall well-being in men. It helps to shift the nervous system towards a more parasympathetic state."

When to Expect Results From Ashwagandha?

Ashwagandha may help reduce stress, improve sleep, support hormonal balance, and boost overall well-being. However, the time to notice effects varies based on your health goals.

According to the National Institutes of Health (NIH), noticeable benefits from ashwagandha may take anywhere from 6 to 10 weeks of consistent daily use. It also states that ashwagandha is generally safe for up to three months of daily consumption.

For some people, stress relief and a calmer mood may appear sooner, sometimes within a few weeks, while deeper benefits like hormonal balance, improved sleep patterns, or enhanced energy levels might require longer, consistent use.

It’s important to be patient and take your doctor in the loop while using ashwagandha for any issue, especially if you have any existing medical conditions or are taking other medications.

Are There Any Side Effects To Ashwagandha?

Overall, ashwagandha is considered safe to consume as long as you follow the directions as to dosage and usage. However, there are some potential ashwagandha side effects for male or female users, including nausea, gastrointestinal upset, nausea, vomiting, or dizziness. Very high dosages could harm the liver in some cases, so it’s important to follow directions.

Ashwagandha may impact blood sugar levels, blood pressure, and thyroid hormone levels, making it unsuitable for people with diabetes, auto-immune conditions, or thyroid conditions. In addition, it has contraindications with certain common prescriptions like benzodiazepines, thyroid medication, immunosuppressants, blood pressure pills, or anti-diabetes treatment.

Before you begin supplementation with ashwagandha, meet with a healthcare professional for medical approval, especially if you have a health condition or take medication.

What Are The Ways To Incorporate Ashwagandha?

• Blend into lattes: Make a comforting ashwagandha latte by mixing the powder with steamed almond milk, cinnamon, and honey for a cozy, adaptogenic drink.
• Add to smoothies: Boost your morning smoothie by blending in ashwagandha powder—it pairs well with fruits like banana, berries, or mango for an easy wellness upgrade.
• Sprinkle on oatmeal or cereal: Stir ashwagandha powder into warm oatmeal, overnight oats, or even sprinkle lightly over granola for a nutritious start to your day.
• Mix into energy balls or protein bites: Combine ashwagandha powder with nut butter, dates, oats, and seeds to make delicious, on-the-go adaptogen snacks.
• Stir into soups or stews: Discreetly boost savory dishes by whisking ashwagandha powder into warm soups, broths, or stews toward the end of cooking.
• Use convenient supplements: If you’re not a fan of the taste, try ashwagandha in capsules, tablets, or gummies, ensuring you choose standardized extracts and follow dosage guidelines.

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How Much Ashwagandha Should You Take?

When it comes to dosages, products vary from about 250–1,250 mg, and research shows mixed results in terms of the optimal amount for certain health conditions. For example, for ashwagandha to boost sex drive and muscle build, about 300mg twice daily is considered optimal.

To lower stress, 240mg once daily may be ideal, and enhancing cognitive function requires about 300mg daily. If you are uncertain about the ideal dosage for you, consult with your physician.