10% off £25 OR 15% off £35


10% off £25 OR 15% off £35


🏷️ 3 for 2 Mix & MatchOffersOffers Hub3 for 2 Mix & MatchSave up to 1/2 PriceBuy one get one 1/2 priceGreat SavingsBuy 1 Get 1 Free1/2 PriceBetter than 1/2 priceIntroductory Offer3 for £3 Mix & MatchShort DatedBuy 6 for £15 Mix & MatchLast chance to buyVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & Supplements3 for 2 Mix & MatchBuy 1 Get 1 FreeShort DatedHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBach Original Flower RemediesBetterYouNatures AidGrass & Co.Dairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesTeaCoffee & Coffee SubstituteMushroom DrinksDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete Food3 for 2 Mix & MatchBuy one get one 1/2 priceSave up to 1/2 PriceHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdManuka DoctorGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeSulphites FreeCelery FreeKiwi FreeMustard FreeFish FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 Price3 for 2 Mix & MatchGreat SavingsOptimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDFoodspringSiSHuelYfoodDairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual Wellness3 for 2 Mix & MatchSave up to 1/2 PriceLast chance to buyDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein Bars3 for 2 Mix & MatchSave up to 1/2 PriceGreat SavingsOptimum NutritionGrenadeHolland & BarrettUSNPulsinPhDEat WaterApplied NutritionNatures AidNew NordicDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & Relaxation3 for 2 Mix & MatchSave up to 1/2 PriceBuy one get one 1/2 priceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBeurerDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeWheat FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessMuscle & Joint PainImmunityGut HealthMenopauseWomen's HealthFood & DietSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

5 benefits of ashwagandha for men

31 May 2023 • 2 min read

If you’ve heard of ashwagandha root extract, it’s likely you’ve heard of at least one of its multiple benefits, too.

Some of the fan-favourites include its abilities to help to reduce levels of stress in the body; enhance physical endurance (including muscle growth and strength); and help to reduce blood sugar levels.

However, there are some benefits that directly affect men, rather than women.

From improving the quality of sperm to boosting sex drive, ashwagandha has a number of associated benefits for men – and these are what we’re focussing on today through our guide.

Ashwagandha benefits for men

Ashwagandha benefits for men

As an adaptogen, the ashwagandha herb is most commonly known for reducing levels of cortisol (the stress hormone) in the body.

However, alongside this, ashwagandha has since been associated with a number of other benefits, including muscle growth and strength, helping reduce symptoms of mental health conditions and supporting brain function and memory.

Many of these benefits are applicable to both men and women, but there are some advantages of taking ashwagandha that directly affect males.

Ashwagandha for testosterone

As well as being commonly known to reduce stress, another widely known use of ashwagandha is for sexual performance – specifically around increasing testosterone levels in men.

One study tested the benefits of ashwagandha on sperm quality in men with fertility issues. Participants experienced a 10 – 22% increase in testosterone levels, which also led to 14% of their partners becoming pregnant.1

Another small study of 57 men found that taking 600mg of ashwagandha extract for 8 weeks increased testosterone levels by nearly 15%.2

Therefore, it’s likely that ashwagandha can successfully help to increase testosterone levels in certain individuals.

Ashwagandha can be a popular supplement to take in ageing men, as testosterone levels may begin to drop by about 1% every year after the age of 30. However, if you believe you are experiencing low testosterone levels, contact your GP for further medical advice and information.

Ashwagandha for libido/sex drive

With its ability to enhance testosterone levels, this, in turn, is considered to contribute to an enhanced sexual desire.3

As we know ashwagandha helps to reduce stress levels in the body, it’s believed this could also have a correlation with sex drive and sexual performance.

Ongoing stress is a common cause of a reduced sex drive and poor sexual performance. However, studies have shown that as ashwagandha offers stress relief - this can positively impact sex drive, providing a calming effect which enhances both desire and pleasure.4

Ashwagandha is also believed to improve sexual satisfaction in women, too, alongside a number of other benefits. Read our dedicated guide on ashwagandha benefits for females for more.

Ashwagandha for fertility

Ashwagandha for fertility

As well as boosting sexual desire and testosterone levels, some studies have suggested that taking ashwagandha helps to improve sperm count, sperm motility and overall semen quality.5

A 3-month study analysed 75 men who experienced infertility and found that a daily dose of 5g of ashwagandha increased both sperm count and motility.6

As mentioned in the previous section about testosterone, studies which saw an increase in participants’ testosterone levels also saw an increase in their partners becoming pregnant7 – leading to a link between ashwagandha, testosterone and fertility.

So, coupled with raised testosterone levels and increased sex drive, it’s safe to assume that ashwagandha could provide benefits for men’s fertility.

Can taking ashwagandha help erectile dysfunction?

With its ability to support sperm motility, sperm count and libido, this has led to theories that ashwagandha could help people suffering from Erectile Dysfunction (ED) - the inability to get, and/or maintain, an erection.

However, although there’s anecdotal evidence stating that it’s effective, there are limited studies to back this up from a scientific perspective. In fact, there are actually more studies that refute it rather than support it.

A 2002 study looked at the effect of ashwagandha on male rats over a period of a week. This study found that the rats experienced an increase in the symptoms of ED, as well as a lower sex drive and performance.8

Another theory around why ashwagandha could be effective at reducing symptoms of ED stems from it being best known for its ability to reduce stress levels in the body. Ongoing stress can often manifest itself in mental health conditions such as anxiety which, in some cases, could lead to sexual anxiety and a declining sex drive.

With the reduction of stress levels in the body, in theory, ashwagandha could then reduce the levels of sexual anxiety associated with ongoing stress.

However, another study analysed men with psychogenic ED, which is a form of ED that is predominantly associated with sexual anxiety, including worrying about sexual performance. 

The study analysed 86 men for 60 days and found that ashwagandha did not provide any more relief from ED than the placebo.9

Therefore, the research suggests that although ashwagandha may help contribute to an improved sperm count and libido, it may not be effective in helping reduce symptoms of ED.

Ashwagandha for muscle growth & strength

Although this also benefits women, it’s believed that ashwagandha can enhance muscle growth and strength, as this is paired with a rise in testosterone in males.

Research to support this concluded that in a study of healthy men, an increase of strength in muscle activity was significant, as well as a reduction in total body fat percentage.10

Another study showed “significant increases in muscle mass and strength” in participants undergoing resistance training for 8 weeks. This was while taking 300mg of ashwagandha root extract twice a day.11

Find out more about taking ashwagandha for body muscle growth and reduction in fat from our dedicated guide.

The final say

Ashwagandha root extract has been proven to be effective for improving sperm count, sperm motility and the quality of semen.

It’s also believed to enhance testosterone levels, which contribute to an increased libido as well as helping to fuel muscle growth and endurance.

There’s not enough scientific evidence to suggest that ashwagandha is effective in providing treatment for patients with erectile dysfunction.

Browse our full selection of ashwagandha supplements online today to find the perfect choice for your needs.


1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136684/      

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/  

3 https://onlinelibrary.wiley.com/doi/10.1002/hsr2.741

4 https://journals.lww.com/md-journal/Fulltext/2019/09130/An_investigation_into_the_stress_relieving_and.67.aspx

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833251/




9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3326875/

10 https://pubmed.ncbi.nlm.nih.gov/23125505/

11 https://pubmed.ncbi.nlm.nih.gov/26609282/

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2023. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.