Ashwagandha benefits for men

Ashwagandha, also known as Indian Ginseng and Indian Winter Cherry, is an ancient herb known in traditional Ayurvedic medicine for its numerous potential health benefits. This powerful herb, scientifically known as Withania somnifera, grows in India and parts of Africa and has several traditional uses. It’s commonly used as an adaptogen to help the body manage chronic stress, relieve pain and inflammation, and support brain health.

In addition to various traditional uses, preliminary research suggests that ashwagandha supplements may also have beneficial effects on men’s health and wellness. For instance, some scientific evidence suggests that it may have positive effects on testosterone levels, sperm motility, and overall reproductive health. However, because much of the research is still limited, it’s always recommended to consult a healthcare provider before starting any supplements. 

Read on to learn more about ashwagandha and its potential benefits for men.

Health benefits of ashwagandha for men

Ashwagandha is an adaptogenic herb believed to help the body manage stress. However, it may have specific health benefits for men.  

May boost testosterone levels

Men may find that ashwagandha supplements can potentially boost testosterone levels. According to a double-blind study of overweight males ages 40–70, a standardized ashwagandha extract taken for eight weeks led to an 18% greater increase in DHEA-S, a precursor to sex hormones, and a 14.7% greater increase in testosterone than placebo. Although more research is needed, males who consume ashwagandha may experience a significant increase in levels of testosterone than those who do not.

Supports muscle mass and strength

Research indicates that ashwagandha may be useful for improving muscle mass and strength. This effect may be particularly beneficial for those who often work out or stay active with resistance training and contact sports. One double-blind, placebo-controlled study found that men taking ashwagandha root extract during an eight-week resistance training program experienced significantly greater improvements in muscle strength, with increases of up to around 100 pounds (46 kg) in bench press strength than those taking a placebo.

May improve erectile dysfunction

Some studies suggest ashwagandha may offer benefits for men experiencing erectile dysfunction (ED), potentially due to its effects on testosterone levels and overall stress. In a recent study, ashwagandha root extract increased the chance of improving male sexual health function by 88.5% and was significantly more effective than a placebo in improving sexual performance and sexual desire in men. However, a study on the efficiency of ashwagandha published in 2011 found ashwagandha was not significantly more effective than a placebo in treating ED with an underlying mental or emotional cause. 

Supports sperm quality

Ashwagandha may help support male reproductive health and decrease infertility due to its effects on sperm count and motility. A pilot study published in 2013 found that ashwagandha root extract significantly improved sperm count by 167%, semen volume by 53%, and sperm motility by 57% in men with low sperm count, while those on placebo saw minimal changes. Although the exact way in which ashwagandha may help improve sperm quality is not clear, the study suggests it may be due to higher testosterone levels. 

Could reduce stress and cortisol levels

Ashwagandha is known for its alleviating effects on stress levels. Taking ashwagandha may help reduce cortisol, often referred to as the stress hormone, which may help promote a more relaxed state. A recent study found that men taking ashwagandha experienced a significant 22% reduction in cortisol levels over time, compared to a nonsignificant 1% increase in the placebo group.

Could improve sleep quality

Ashwagandha might improve sleep quality. Its stress-reducing properties can help calm the mind, making it easier to fall and stay asleep. A study published in 2021 found that ashwagandha root extract significantly improved sleep quality in both healthy individuals and those living with insomnia, with a more pronounced effect in the latter group. It was well-tolerated by all participants, which means it may be a safe alternative to other treatments for managing insomnia.

May improve cognitive function

Ashwagandha is also being explored for its potential to improve cognitive function, especially in regard to reaction time and information processing. The adaptogenic herb is thought to support brain health by reducing oxidative stress and improving memory and concentration. In a recent on the effect of ashwagandha on cognitive function, participants taking ashwagandha improved their memory, making fewer mistakes when recalling patterns and remembering better on the first try, compared with those who took a placebo.

In addition to these effects, some research and anecdotal evidence suggest that ashwagandha may have other beneficial effects for men and women. Some of these effects may include lower blood pressure, improved blood sugar levels, and lower cholesterol levels. More research is needed, however.

RELATED: Pros and cons of ashwagandha

Myths and misconceptions about ashwagandha for men

While ashwagandha is known for its health benefits for men, it may be helpful to separate fact from fiction.  

Misconception: Ashwagandha is a cure-all

A common misunderstanding is that ashwagandha is a cure-all for men’s health issues. Although various studies have looked into the benefits of ashwagandha, it’s not a guaranteed solution to all problems. In addition, ashwagandha may not be a replacement for conventional medicine, especially for serious health conditions.

Misconception: There are instant results from ashwagandha

Another myth is that benefits such as improved athletic performance or enhanced sexual health occur immediately after taking ashwagandha. However, remember that any potential effects from ashwagandha may take time.

Myth: More ashwagandha means more benefits

Taking higher doses of ashwagandha does not necessarily lead to greater benefits and may increase the risk of side effects. In fact, taking too much may cause problems like stomach upset or excessive drowsiness. Stick to the amount recommended and talk to a doctor if you’re thinking about adding it to your daily routine. Taking higher doses of ashwagandha doesn’t necessarily lead to greater benefits and may increase the risk of side effects. People’s bodies react differently to herbal supplements, so the benefits may vary from person to person.

Myth: Ashwagandha is only for men

While ashwagandha is often promoted for its benefits for men, it’s not exclusive to any gender and can also benefit women. Ashwagandha may be a beneficial supplement for anyone as long as it’s used properly and in recommended amounts. Although ashwagandha may not specifically target male-related problems in women, it may offer significant benefits for women, such as hormonal balance and stress reduction.

By debunking these myths and misconceptions, men can have a more realistic understanding of what to expect from taking ashwagandha. It’s advisable to look at the current research and consult a healthcare provider before starting a new supplement.

How to take ashwagandha

The dosage of ashwagandha generally depends on what it’s being used for. The dietary supplement can also come in different dosage forms, although it’s most commonly taken as a capsule or powder. While capsules provide a convenient way to take a premeasured dose of ashwagandha, powders allow for flexible dosing and can be mixed into beverages like smoothies or milk. 

Dosages may vary based on clinical studies. Some examples of ashwagandha dosages include the following:

• Muscle strength and recovery: 300 mg twice daily
• Sexual functioning: 300 mg twice daily
• Fertility: 225 mg three times daily
• Stress relief: 240 mg once daily
• Cognitive function: 300 mg daily

It’s recommended to start with a lower dose and gradually increase it based on whether you experience side effects. If you experience gastrointestinal side effects, such as an upset stomach, nausea, or diarrhea, the best time to take ashwagandha is often with meals. In any case, you should stay consistent with ashwagandha treatment by taking it around the same times every day to improve the chances of maximum benefits. 

Consult a healthcare provider for the most appropriate dosage for your condition. You may need to adjust dosages based on underlying health conditions and other medications you may be taking. In some cases, combining ashwagandha plant extracts with certain medications or conditions may lead to interactions. 

Ashwagandha side effects

Ashwagandha is generally considered safe to take. However, although ashwagandha may have several potential benefits, adverse effects are possible. Consuming too much ashwagandha may lead to various side effects, which are usually mild but can be severe in some cases.

Common side effects of ashwagandha include:

• Stomach upset
• Diarrhea
• Nausea
• Vomiting

Other potential side effects may include drowsiness, dizziness, and changes in blood pressure or blood sugar levels. 

There may be a risk of toxicity with ashwagandha, especially with improper dosages. Though ashwagandha toxicity is rare, it may lead to liver damage, which has been reported in some cases. However, liver toxicity may be associated with other substances or ingredients found in ashwagandha supplements. Therefore, it’s important to choose high-quality products with few added ingredients. 

Ashwagandha interactions

In some cases, ashwagandha can interact with other supplements or medications, potentially increasing the risk of side effects. For instance:

• Ashwagandha may increase the sedative effects of certain medications, particularly those used to induce sleep or reduce anxiety. These drugs include benzodiazepines, such as Valium (diazepam) and Xanax (alprazolam), and sedative-hypnotics, such as Ambien (zolpidem) and Lunesta (eszopiclone). Combining ashwagandha with these medications could lead to excessive drowsiness, slowed breathing, and other related side effects.
• Ashwagandha may increase the production of thyroid hormones in the body. Combining ashwagandha with thyroid hormone replacement therapy may lead to high thyroid hormone levels, which may cause increased side effects of thyroid medications.
• Ashwagandha has the potential to stimulate the immune system. People who take immunosuppressive drugs, such as Sandimmune (cyclosporine) and Imuran (azathioprine), particularly after organ transplantation or for autoimmune conditions, may experience reduced effectiveness of the immunosuppressant while taking ashwagandha.
• Since ashwagandha might lower blood pressure, combining it with blood pressure medications could result in blood pressure dropping too low. Close monitoring may be needed in individuals with controlled or low blood pressure.
• Similar to its effect on blood pressure, ashwagandha may lower blood sugar levels. When taken alongside antidiabetic medications, taking ashwagandha may lead to low blood sugar levels (hypoglycemia). Regular monitoring of blood sugar levels may be recommended for those using ashwagandha with diabetes medications.

Who should not take ashwagandha?

Ashwagandha may not be right for everyone. Certain groups of men might experience negative effects, and healthcare providers may advise these individuals to avoid ashwagandha supplementation. Those with the following conditions may need to avoid ashwagandha:

• Autoimmune diseases: Ashwagandha might activate the immune system, leading to potential complications for those with autoimmune conditions like rheumatoid arthritis, lupus, or multiple sclerosis.
• Thyroid disorders: Since ashwagandha can affect hormonal levels, particularly thyroid hormones, men with thyroid disorders may need to be cautious. The herb could worsen the condition and affect overall health.
• Diabetes: Although some clinical studies show that ashwagandha can lower blood sugar, men with diabetes should consult their healthcare providers as it may interfere with their current treatment regimen.

In addition, men who are undergoing surgery may need to stop taking ashwagandha at least one to two weeks before the surgery. That’s because ashwagandha may slow the central nervous system and interact with anesthesia, potentially increasing sedation. 

This information is not exhaustive, and starting or stopping any supplement should be discussed with a healthcare provider so they can assess different factors like age, overall physical health, and other medical conditions before recommending ashwagandha. 

Bottom line

Ashwagandha is a traditional herb used in Ayurvedic medicine that may offer several health benefits for men. It has been studied for its potential to increase testosterone levels and improve various aspects of sexual health, such as erectile function and libido. In addition, some research suggests it could boost sperm count and motility. Men might also experience reduced stress and anxiety with the use of ashwagandha, as well as improved energy levels and overall mental health. 

While the herb shows promise in several areas, it is not a cure-all. Many of these health benefits are backed by limited evidence, and more research is needed to confirm the potential benefits of the herb. For men who decide to supplement their lifestyle with ashwagandha, it’s recommended to consult a healthcare professional before doing so, especially if the individual has preexisting health conditions or is taking other medications.