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What are the benefits of ashwagandha for men?
Written byEmily Coates
Reviewed byDr Anojan Arulananthan
From enhancing muscle growth to supporting testosterone levels, let’s find out more about how exactly ashwagandha can benefit men's health
Summary
1Ashwagandha for testosterone
Aside from its reputation in supporting stress levels, ashwagandha is often linked to increasing testosterone levels.
2Ashwagandha for sex drive
As ashwagandha helps reduce stress levels in the body, it’s believed this could also have a correlation with sex drive.
3Ashwagandha for exercise
Although this benefits everyone regardless of gender, it’s believed that ashwagandha can support in some areas of exercise.
If you've come across ashwagandha before, you’ll likely have seen claims about its potential to support sleep, help the body manage stress and aid physical performance. But beyond these widely discussed potential benefits, scientists have also been investigating whether it could play a role in men's health.
Some studies have looked at ashwagandha's potential impact on testosterone and other aspects of male reproductive health. Since testosterone helps regulate libido, muscle and bone mass, fat distribution and sperm production, it's no surprise that studies examining the herb in this area have attracted plenty of attention.
But does the science live up to the headlines? Here's what researchers have discovered so far about ashwagandha and its potential benefits for men.
Ashwagandha benefits for men
As an adaptogen – a plant or root that helps with balancing stress – the ashwagandha herb is best known for reducing levels of cortisol in the body.1 (That’s the hormone that helps your body respond to stressful situations). Emerging research has since linked ashwagandha with a number of other potential benefits around endurance, sleep and relaxation, stress and anxiety as well as supporting brain function and memory.2
While many of ashwagandha's potential benefits can be enjoyed by anyone, there's one area of ashwagandha research that's generating particular interest: its potential impact on men's health.
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Ashwagandha for testosterone
Ashwagandha's often linked to increasing testosterone levels in men.3 One study tested the benefits of ashwagandha on sperm quality in men with fertility challenges and found that participants experienced a 10-22% increase in testosterone levels.4 Another small study of 57 men found that taking 600mg of ashwagandha extract for eight weeks increased testosterone levels by nearly 15%.3 So it’s likely that ashwagandha may help increase testosterone levels in certain people.
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're experiencing low testosterone levels, speak to your GP for more information.
Ashwagandha for sex drive
With its ability to enhance testosterone levels, ashwagandha can help to support male vitality and libido.5 In 2019, a small study of 43 healthy men (aged 40-70) over 16 weeks found participants reporting improvements in fatigue, vigour and sexual and psychological wellbeing.3 Of course, self-reporting can be problematic as we might feel more energetic, positive or desired from one day to the next – but it’s an interesting result.
As we know, ashwagandha helps reduce stress levels in the body, so it’s believed this could also have a link with sex drive and sexual performance (as ongoing stress is a common factor). As a result, stress relief can positively impact sex drive, providing a calming effect which enhances both desire and pleasure.6
Ashwagandha for fertility
As well as increasing sexual desire and testosterone levels, some studies have suggested that taking ashwagandha may help to improve sperm count, sperm motility and overall semen quality.7 A three-month study analysed 75 men who experienced infertility and found that a daily dose of 5g of ashwagandha increased both sperm count and motility.8 Studies which saw an increase in participants’ testosterone levels also saw an increase in their partners becoming pregnant – leading to a possible link between ashwagandha, testosterone and fertility.
On the other hand, another three-month study in men with seminal causes of infertility didn’t show any improvement, so more research is needed.9 So, coupled with raised testosterone levels and increased sex drive, it’s plausible that ashwagandha may provide a benefit in some men’s fertility.
Ashwagandha for exercise
This benefits everyone regardless of gender, but it’s also believed that ashwagandha may support muscle growth and strength because it’s paired with a rise in testosterone. Research to support this concluded that, in a study of healthy men, there was a significant increase in strength in muscle activity, as well as a reduction in total body fat percentage.10
Another study saw significant increases in muscle mass and strength in participants doing resistance training for eight weeks. This was while taking 300mg of ashwagandha root extract twice a day.11 In some studies ashwagandha supplementation has also been seen to increase VO2 max, which is the maximum amount of oxygen someone can use during vigorous exercise, which could increase aerobic exercise performance.12
The final say
The most-researched claims of ashwagandha point towards gender-neutral benefits, particularly when it comes to supporting your stress levels.2 So, while there’s not enough scientific evidence to suggest that ashwagandha is effective in providing treatment for people with the likes of erectile dysfunction, it’s worth looking into how it can support things like men’s hormone levels and male vitality.
Interested in more ashwagandha? Discover what the science says about how ashwagandha may help with weight management or learn which ashwagandha supplement could be a fit for you.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- National Institutes of Health. Office of Dietary Supplements - Ashwagandha: Is It Helpful for stress, anxiety, or sleep? [Internet]. ods.od.nih.gov. 2023. Available from: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Frank K, Patel K, Lopez G, Willis B. Ashwagandha Research Analysis. examinecom [Internet]. 2020 Dec 28; Available from: https://examine.com/supplements/ashwagandha/
- Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health [Internet]. 2019 Mar;13(2):155798831983598. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
- Mahdi AA, Shukla KK, Ahmad MK, Rajender S, Shankhwar SN, Singh V, et al. Withania somniferaImproves Semen Quality in Stress-Related Male Fertility. Evidence-Based Complementary and Alternative Medicine. 2011;2011:1–9.
- Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (withania somnifera) on well‐being and sexual performance in adult males: A randomized controlled trial. Health Science Reports. 2022 Jul;5(4).
- Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine [Internet]. 2019 Sep;98(37):e17186. Available from: https://www.ncbi.nlm.nih.gov/pubmed/31517876
- Nasimi Doost Azgomi R, Zomorrodi A, Nazemyieh H, Fazljou SMB, Sadeghi Bazargani H, Nejatbakhsh F, et al. Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence. BioMed Research International [Internet]. 2018 Jan 24;2018(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833251/
- Ahmad MK, Mahdi AA, Shukla KK, Islam N, Rajender S, Madhukar D, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and sterility [Internet]. 2010;94(3):989–96. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19501822
- Ambiye VR et al. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based and Complementary Medicine [Internet]. 2013 Nov 28 [cited 2024 Nov 8]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3863556/pdf/ECAM2013-571420.pdf
- Raut AA, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and integrative medicine [Internet]. 2012;3(3):111–4. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23125505
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition [Internet]. 2015;12(1):43. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26609282
- Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu [Internet]. 2015 Jan-Mar [cited 2024 Nov 8]; 36(1): 63-68. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4687242/
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