The 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.

Benefits of Ashwagandha for Men’s Health

Boosting Testosterone Levels

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.

Improving 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.

Promoting Muscle Growth, Strength, and Physical 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 recovery after a workout.

Reducing 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?

Supporting Brain and Mental Health

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.

Improving Heart Health

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.

Ashwagandha: Safety and Side Effects

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.

How to Take Ashwagandha

ashwagandha dosage for men

The best way to take ashwagandha is in the form of a natural supplement, and there are multiple options on the market in the form of capsules, powder, and gummies. Follow the instructions as to timing and dosage, and take the product with food to avoid potential side effects like stomach upset.

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.