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10 Research-Backed Ashwagandha Benefits For Men
Aug 29, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

10 Research-Backed Ashwagandha Benefits For Men

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 20 min read
10 Research-Backed Ashwagandha Benefits For Men

Hey there, fellas! Let's talk about a game-changer in the world of men's health: Ashwagandha. This ancient Ayurvedic herb has been making waves, and for good reason. 

First things first, let's talk about what every man wantsa boost in the bedroom. Ashwagandha is known for its ability to boost testosterone levels and enhance fertility.

That's right, this herb can help you feel like a superhero between the sheets, reigniting your passion and performance.

But wait, there's more! For all you gym-goers out there, Ashwagandha is your new best friend. It's a powerhouse for muscle strength and recovery, helping you build those gains and bounce back faster after intense workouts.

Say goodbye to sore muscles and hello to a sculpted physique.

Now, let's talk about stress. We all know how it can take a toll on our mental and physical well-being. Well, guess what? Ashwagandha is a potent stress reliever!

It works its magic by regulating cortisol levels, leaving you feeling calm, focused, and ready to tackle whatever life throws your way.

But the benefits don't stop there. Ashwagandha is also a brain-boosting wonder, supporting cognitive function and enhancing memory and focus.

Whether you're crushing it at work or just want to stay sharp, this herb has got your back.

And let's not forget about the silent heroesanti-inflammatory and antioxidant properties.

Ashwagandha is like a shield, protecting your body from the damaging effects of inflammation and oxidative stress. It's like having a tiny army working tirelessly to keep you in tip-top shape.

So, are you ready to unleash the full potential of Ashwagandha? Join us on this journey as we explore how incorporating this incredible herb into your daily routine can be a game-changer.

10 Ways Ashwagandha Improves Men's Health

1. Boosts Testosterone and Sexual Health

Did you know that Ashwagandha can be a game-changer for testosterone and sexual health?

That's right, this ancient herb is not just a wellness trend; it's a powerhouse for boosting those crucial testosterone levels, enhancing your vitality and sexual performance.

  • Natural Testosterone Booster: Ashwagandha naturally stimulates testosterone production (1). This is excellent news for your libido and overall energy levels. Think of it as a natural tune-up for your hormonal health.
  • Enhances Sexual Performance: Not only does it give your testosterone a nudge, but it also plays a role in improving your sexual performance (2). It's like having a secret weapon in your wellness toolkit, especially if you're dealing with issues like low libido or male infertility.

And guess what? The benefits of Ashwagandha go beyond just the bedroom.

It contributes to muscle strength and mood regulation and increases your energy levels. It's about feeling good in all aspects of your life.

2. Improves Erectile Function

Improves Erectile Function

Ever heard of Ashwagandha being called Indian Ginseng? Well, there's a good reason for it! 

This powerful herb, especially in the form of Ashwagandha root extract or Ashwagandha supplements, is making waves for its ability to tackle a sensitive issue many men face: erectile dysfunction.

  • Erectile Dysfunction? Ashwagandha to the Rescue: By enhancing blood flow and reducing performance anxiety, Ashwagandha supports better sexual function (3). It's like a natural booster for your confidence and performance in intimate moments.
  • Beyond Just Testosterone: Sure, boosting testosterone levels is a big deal, but Ashwagandha doesn't stop there. It also positively affects other reproductive hormone levels, contributing to male fertility.

Taking Ashwagandha regularly can lead to significant vitality effects. It's not just about one aspect of sexual health; it's about supporting your entire reproductive system. 

Plus, the general health benefits of Ashwagandha, such as stress reduction and mood enhancement, indirectly contribute to better sexual wellness.

3. Enhances Fertility

Ashwagandha, also known as Withania somnifera, isn't just another supplement on the shelf; it's a fertility enhancer for men.

If you've been grappling with fertility issues, this herb might just be what you need.

  • Boosting Sperm Quality: Research suggests that Ashwagandha can significantly improve sperm quality (4). This includes increased sperm count and motility—critical factors in male fertility. It's about giving your swimmers the boost they need!
  • Targeting Hormonal Balance: But there's moreAshwagandha isn't just about improving sperm parameters. It also works deeper, dealing with hormonal and vitality effects (5). This means for overweight males or those dealing with sexual anxiety, it can be a real game-changer, helping balance things out internally.

Taking an Ashwagandha supplement isn't just a temporary fix; it's about nurturing your reproductive health over time. This herb supports your body in creating a healthier, more fertile environment.

4. Boosts Muscle Strength and Mass

Boosts Muscle Strength and Mass

Regarding building muscle and strength, Ashwagandha isn't just a supplement; it's a secret weapon for anyone into resistance training or bodybuilding.

This ancient herb, particularly in the form of Ashwagandha root or extract, is becoming a staple for fitness enthusiasts, and here's why.

  • Proven Muscle GrowthIn a double-blind placebo-controlled study—the gold standard of research—Ashwagandha supplements have shown impressive results. Participants experienced increased muscle mass and strength (6), making it an ideal addition for healthy adults looking to amp up their fitness game.
  • More Than Just Muscle: What's great about Ashwagandha is that it doesn't just focus on your muscles. It also helps tackle mild fatigue, allowing for better recovery and enhanced physical and mental health during training. It's about holistic fitness, where your mind and body are both in top form.

So, whether lifting weights at the gym or pushing your limits at home, consider adding Ashwagandha to your morning routine for energy

It's not just about getting bigger muscles; it's about a stronger, more resilient you, ready to tackle both the physical and mental challenges of a strenuous workout. 

5. Reduces Stress and Anxiety

Ashwagandha isn't just another stress-relief supplement; it's a potent adaptogen that's been a game-changer for many, especially those chronically stressed. 

Whether it's work pressure, life's daily demands, or just the weight of the world, Ashwagandha offers a natural way to reduce stress and anxiety.

  • Tackling the Stress Hormone: This herb is particularly adept at lowering cortisol levels, the notorious stress hormone (7). By keeping cortisol in check, Ashwagandha helps reduce stress momentarily and sustainably. It's like having a natural stress shield with you at all times.
  • Impact on Physical and Mental Health: The benefits of managing stress with Ashwagandha extend far beyond feeling relaxed. Chronic stress can take a toll on both your physical and mental health. By effectively reducing perceived stress, Ashwagandha improves your mental well-being and indirectly supports your overall health, including sexual wellness.

So, if you're feeling like stress and anxiety have been constant companions lately, consider adding Ashwagandha to your morning routine for anxiety.

It's a holistic approach to managing stress, offering relief to chronically stressed adults and anyone looking to navigate life's pressures with a bit more ease and resilience. 

6. Improves Cognitive Function

Improves Cognitive Function

Ashwagandha isn't just about physical health; it's also a powerhouse for your brain!

This wonder herb, mainly known for its extract and supplementation forms, is making waves in cognitive enhancement.

  • Boosting Brain Power: The effects of Ashwagandha on cognitive functions (8) are impressive. We're talking about sharper memory, improved task performance, and heightened mental alertness. It's like giving your brain a natural, gentle boost.
  • Evidence-Based Benefits: According to an evidence-based systematic review and various placebo-controlled clinical studies (9), Ashwagandha supplementation can positively impact the central nervous system. This means a chance to enjoy better focus, quicker thinking, and an overall more agile mind.

So, if you've been feeling a bit foggy upstairs or just want to keep your mental edge sharp, Ashwagandha might be worth a shot.

It's not just about staying sharp today; it's about nurturing your brain's health for the years to come with this top-rated supplement for brain fog.

7. Increases Energy and Stamina

Looking for a natural source of morning energy and stamina? Ashwagandha, a respected Ayurvedic drug, might be the answer.

Whether in extract or powder, this herb is gaining popularity among healthy adults for its ability to revitalize and energize.

  • Scientific Evidence on Physical Performance: Findings suggest that Ashwagandha isn't just folklore; solid scientific evidence (10) supports its effectiveness. It's known to improve physical performance (11), not just in high-intensity activities but also in your day-to-day tasks. Think of it as your daily energy amplifier.
  • Beyond Just Energy: Ashwagandha's benefits don't stop merely boosting your energy levels. It also regulates blood sugar, which is crucial for maintaining consistent energy throughout the day. No more unexpected energy crashes!

So, if you're feeling a bit low on energy or want to up your game in physical activities, give Ashwagandha a try.

It's like tapping into an ancient, natural source of vitality, helping you stay active and energized. 

8. Anti-Inflammatory and Antioxidant Properties

Ashwagandha isn't just a one-trick pony; it's a powerhouse for fighting inflammation and oxidative stress.

Known for its potent anti-inflammatory and antioxidant properties, Ashwagandha extract promotes long-term health and prevents chronic diseases.

  • Combating Inflammation: Inflammation can be a major culprit behind various health issues, from joint pain to heart disease. Ashwagandha steps in as a natural anti-inflammatory agent, helping to soothe and reduce inflammation (12) in the body. It's like having a natural guard against the silent threats of chronic inflammation.
  • Oxidative Stress? No More: Oxidative stress can accelerate aging and contribute to many chronic diseases. The antioxidant effects (13) of Ashwagandha work like a shield, protecting your cells from free radical damage. This not only helps in preventing age-related issues but also boosts overall cell health.

Incorporating Ashwagandha extract into your morning routine for success could be wise for anyone looking to support their body's natural defenses against chronic conditions.

It's not just about addressing immediate health concerns; it's about investing in your long-term wellness. 

9. Improves Sleep Quality

Improves Sleep Quality

Struggling with sleep disturbances? Ashwagandha might just be the natural sleep aid you've been searching for.

This ancient herb is gaining recognition for its ability to significantly improve sleep quality, a cornerstone of overall health and well-being.

  • A Natural Sleep Enhancer: Ashwagandha offers a gentle yet effective solution for those tossing and turning at night. It relaxes the mind and body, paving the way for a more restful and rejuvenating sleep (14). It's like a natural lullaby for your overactive thoughts.
  • Why Sleep Quality Matters: Good sleep does more than make you feel rested; it's crucial for physical recovery, mental clarity, and emotional balance. By enhancing sleep quality, Ashwagandha helps you wake up refreshed and ready to tackle the day with renewed energy and focus.

So, if you've been counting sheep more often than not, consider Ashwagandha your go-to sleep enhancer.

It's not about knocking you out; it's about nurturing a healthy sleep pattern that refreshes you every morning and allows you to wake up with energy.

10. Enhances Immune Function

Have you considered Ashwagandha as a natural ally for your immune system? This age-old herb is not just about stress relief or boosting energy; it's a potent immune enhancer. 

Strengthening the immune system, Ashwagandha helps the body combat infections and diseases more effectively.

  • A Natural Immune Booster: In a world where staying healthy is more important than ever, Ashwagandha is a natural way to boost immunity (15). It stimulates the body's defense mechanisms, making you more resilient against common ailments and infections.
  • Supports Overall Well-being: A strong immune system is the foundation of good health. By enhancing immune function, Ashwagandha protects you from illnesses and contributes to your overall well-being. It's like having a natural guard on duty, keeping your health in check.

So, if you want to boost your immune system, consider incorporating Ashwagandha into your daily routine.

It's about more than just preventing sickness; it's about empowering your body to be at its healthiest, ready to tackle whatever comes its way. 

How to Use Ashwagandha Effectively

How to Use Ashwagandha Effectively

Alright, gents, let's talk about how you can harness the power of Ashwagandha and make it work wonders for your health. It's easier than you might think!

First up, let's discuss dosage. The typical recommended dose is between 300 to 500 mg per day.

You can find Ashwagandha supplements in various forms, such as capsules, powders, or even liquid extracts. It's all about finding what works best for you and your lifestyle.

Now, here's a pro tip: for optimal results, consider taking Ashwagandha with meals, especially at breakfast. This helps your body absorb all the goodness and ensures you're reaping the full benefits throughout the day.

But hey, we get it. Popping pills isn't everyone's cup of tea. If you're looking for a more natural approach, why not try incorporating Ashwagandha into your diet?

You can whip up a mean Ashwagandha latte by mixing the powder with your favorite milk and a touch of honey. It's like a warm hug in a mug, with the added bonus of supercharging your health.

For you fitness buffs out there, timing is key. So, when should you take Ashwagandha if you like to work out?

Here is the scoop: Take Ashwagandha about an hour before your workout to give yourself an extra boost of energy and focus. It's like having a secret weapon in your gym bag, helping you crush your goals and recover like a champ.

And let's not forget the importance of consistency. Like any good habit, the key to unlocking Ashwagandha's full potential is to make it a regular part of your routine.

Whether you choose to supplement or sip on a tasty beverage, aim to incorporate Ashwagandha daily for the best results.

FAQs About Ashwagandha Benefits For Men

Are There Any Precautions Or Potential Side Effects Men Should Be Aware Of When Using Ashwagandha?

While Ashwagandha is generally safe, men should be aware of possible side effects like digestive upset and interactions with thyroid hormones, which could be a concern for those with thyroid disorders. 

It can also affect immune function, blood sugar, and blood pressure levels, necessitating caution in individuals with autoimmune diseases, diabetes, or blood pressure issues. Additionally, Ashwagandha may interact with sedatives and other medications. 

How Long Does It Take Ashwagandha To Work?

The time it takes for Ashwagandha to show its effects can vary based on the individual and the specific health goal. Generally, some people may start noticing benefits like reduced stress and improved energy within a few days to a couple of weeks. 

However, for more significant outcomes, such as increased muscle strength, enhanced sexual function, or improved cognitive abilities, it might take several weeks to a few months of consistent use. 

Can Ashwagandha Build Muscle?

Yes, Ashwagandha can aid in muscle building. Studies have shown that consistent supplementation with Ashwagandha can increase muscle mass and strength, particularly when combined with resistance training. 

This is attributed to its ability to enhance testosterone levels and reduce stress-induced muscle damage, contributing to better muscle recovery and growth. However, it's most effective as part of a balanced fitness regimen that includes proper nutrition and regular exercise.

Key Takeaways

As we've explored, Ashwagandha is more than just an herb; it's a versatile ally in your journey towards better health and well-being. From boosting testosterone levels and enhancing sexual health to improving muscle strength, reducing stress, and bolstering cognitive function, Ashwagandha offers many benefits, especially for men. 

Whether you're looking to enhance physical performance, manage daily stress, or support overall vitality, this ancient herb could be the natural solution you've been seeking.

Remember, while Ashwagandha has proven benefits, it's essential to consider it as part of a holistic approach to health. Regular exercise, a balanced diet, mindful lifestyle choices, and Ashwagandha supplementation can lead to the best results. As always, consult a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking other medications.

Now, we'd love to hear from you! Have you tried Ashwagandha before, or are you considering it after learning its benefits? What are your thoughts or experiences with this powerful herb? Drop a comment below and join the conversation. Sharing your story could inspire others on their path to wellness!🌿✨

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  1. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial, (1),
  2. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males, (2),
  3. Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction, (3),
  4. Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence, (4),
  5. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males, (5),
  6. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial, (6),
  7. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study, (7),
  8. Effects of Acute Ashwagandha Ingestion on Cognitive Function, (8),
  9. Withania somnifera (Ashwagandha) in neurobehavioural disorders induced by brain oxidative stress in rodents: a systematic review and meta-analysis, (9),
  10. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis, (10),
  11. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists, (11),
  12. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review, (12),
  13. Methanolic extracts of Withania somnifera leaves, fruits and roots possess antioxidant properties and antibacterial activities, (13),
  14. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study, (14),
  15. Immunomodulatory Effect of Withania somnifera (Ashwagandha) Extract—A Randomized, Double-Blind, Placebo Controlled Trial with an Open Label Extension on Healthy Participants, (15),

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