Although ashwagandha is difficult to pronounce, this tiny, evergreen plant has become the health influencer's go-to supplement. Ashwagandha dubbed the "ultimate remedy for 21st-century living," is classified as an "adaptogen." In other words, it's a naturally occurring substance that aids the body's adaptation to stress.
Regardless of your age, it's critical to prioritize your health as a man. Consider adding an ashwagandha supplement to your daily routine if you want an all-natural way to enhance your overall well-being.
So, what does ashwagandha do for men? It has numerous advantages for males, including increased muscle growth and strength, decreased stress, vitality, and improved sleep.
Could ashwagandha, which has its roots in traditional medicine, be the performance booster you've been looking for? Below, we explore the ashwagandha benefits for men.
While new to the Western world, ashwagandha is a potent herb used in Ayurvedic medicine, one of the world's oldest medicinal systems, with a history of use dating back to AD 6000. Herbalists believe that the plant's bioactive chemicals include anti-inflammatory, antioxidant, and immunomodulatory properties, which can help reduce stress and anxiety, enhance testosterone levels, and potentially treat the symptoms of certain disorders.
Ashwagandha is a shrub native to India, the Middle East, and Africa. It contains several bioactive chemicals, including a class of molecules called withanolides. These withanolides have been linked to ashwagandha's anti-inflammatory and antioxidant properties.
Ashwagandha supplements are marketed for stress and anxiety relief, male infertility, sleep, and athletic performance. Ashwagandha leaf, root, or combined extracts are commonly seen in these supplements. Ashwagandha has also been recommended for COVID-19, although additional research is needed.
We get a lot of questions, can men take ashwagandha? Or is ashwagandha good for men?
Ashwagandha has been utilized for ages for a reason. The herb has numerous pharmacological and therapeutic advantages that can significantly improve a man's health. The following is a list of the top ashwagandha advantages for men of all ages.
Benefits Of Ashwagandha For Men
Ashwagandha is thought to provide numerous health benefits, including aiding in sleep and stress management. According to research, ashwagandha intake lowers cortisol levels, a stress hormone.
Here's a look at what research says about ashwagandha's benefits for males.
Stress Reduction And Mental Well-Being
A natural stress-relieving approach appeals to a society saturated with constant calendar notifications. For many people, the modern world is stressful and lengthy work hours. Ashwagandha is likely to appeal to people looking for natural stress relief, enhanced energy levels, and improved mental clarity.
For men, anxiety may be crippling. According to studies, ashwagandha helps the mind and body cope with and recover from anxiety induced by stress and other conditions.
Ashwagandha may also aid with depression symptoms in patients, including those with schizophrenia, according to researchers(1).
Based on some research, ashwagandha supplements(2) or combination supplements containing more than one herb can help reduce anxiety and enhance sleep in people with insomnia.
High cortisol levels increase the risk of various health problems, including hypertension, stroke, and poor mental health. Because of its capacity to modulate cortisol production, ashwagandha has been utilized for many years.
Improved mental well-being and stress reduction are not just the male benefits of ashwagandha; females can benefit from it too.
Testosterone And Hormonal Balance
One of the most important ashwagandha male benefits is the ability to balance the hormone testosterone. This hormone is linked to sexual desire. It also impacts how males store body fat, bone mass, muscular mass, and sperm production.
Ashwagandha has been known to increase testosterone levels. In one study(3), healthy males who took ashwagandha extract for eight weeks experienced changes in testosterone levels, increased liveliness, and decreased weariness. According to another study(4), males who took ashwagandha while on a weight-lifting regimen had five times greater testosterone levels than guys who did not take the supplement, and it increased both their muscle mass and strength.
Physical Performance And Muscle Strength
It's no wonder that ashwagandha has been linked with improved muscular mass and strength because it increases testosterone levels. Men who lift heavy weights and take an ashwagandha pill will notice a change.
According to some studies(5), ingesting ashwagandha may aid in increasing athletic performance. It may also aid in muscle rehabilitation following exercise.
The herb may also boost your workouts because it has been known to reduce body fat, improve muscle mass, and increase strength in males. In a study of 57 males(6), consuming ashwagandha increased strength and muscle mass and more than quadrupled their body fat percentage decreases compared to a placebo group.
Another study of the effects of ashwagandha on males(7) found that healthy men who took one gram of ashwagandha daily experienced muscle strength gains after 30 days. This property of ashwagandha also makes it beneficial for regaining strength during any post-illness convalescence period.
Cognitive Function And Focus
In Ayurveda, ashwagandha has traditionally been used to increase memory, which is confirmed by studies demonstrating that it promotes antioxidant activity that protects nerve cells from damaging free radicals. Studies also indicate that it can potentially improve other areas of brain ability. In one study, adults taking 300 mg of ashwagandha root extract(8) twice daily enhanced their general memory, task performance, and attention. The supplement resulted in "significant improvements" in response time and task performance in research on healthy men(9).
Immune System Support
Another vital ashwagandha men benefit is immune system strengthening. The herb is high in antioxidants, which protect cells from free radical damage, but that's not all. According to a study done at the National College of Natural Medicine(10) in Portland, taking just 12 ml of ashwagandha root daily raises the number of infection-fighting immune cells, and several animal studies have demonstrated that ashwagandha helps to lower inflammation.
Sexual Health And Libido
What do we know about ashwagandha for male libido? Below we delve into the research behind this ashwagandha effect on men.
Ashwagandha has traditionally been used to boost men's and women's sexual performance and libido. Several human research has confirmed the herb's fertility-boosting benefits.
A study of 75 infertile males(11) found that taking five grams of ashwagandha daily enhanced sperm count and motility and significantly increased T levels. How? By lowering cortisol levels, ashwagandha encourages the production of anabolic hormones such as testosterone and DHEA.
Ashwagandha is claimed to have aphrodisiac properties, which implies it may increase sexual desire. A common reason for decreased sex drive and poor sexual performance is chronic stress.
According to research(12), ashwagandha can help with stress alleviation, which can impair sex drive and the capacity to relax sufficiently to feel pleasure and desire.
Additionally, the effect of ashwagandha on testosterone levels(13) may assist in boosting sexual desire and drive in men. Ashwagandha may be beneficial to male fertility. Ashwagandha has been found to increase sperm count(14) and enhance sperm motility in infertile men. According to another study(15), ashwagandha can considerably boost sperm count and motility.
Dosage And Consumption
Now that we know ashwagandha uses for males let’s talk about recommended dosage and consumption.
Traditional preparations of ashwagandha include a fine powder combined with honey or milk. The herb is often available in the Western world in powdered or liquid extract form. Because of the herb's bitter and astringent flavor, most ashwagandha products are available in capsule form, which may not taste as pleasant when combined into a smoothie.
If you take ashwagandha capsules, the recommended dosage usually ranges between 450 milligrams and 2 grams. Taking ashwagandha with food is preferable, either as a single dose or spread out over two meals. As with most herbal medicines, it's best to start with a low dose and stick to it.
How to take ashwagandha?
Ashwagandha is safe to take with or without food. Some individuals enjoy it on an empty stomach, while others prefer it with a meal. Your personal needs and preferences determine the ideal time to consume ashwagandha.
If you're taking ashwagandha to help you sleep, it's best to take it in the evening before bed. This is due to ashwagandha's relaxing impact, which can aid relaxation and sleep.
Ashwagandha can be taken at any time of day to help you relieve stress. Some individuals believe that taking it in the morning helps them start their day with a peaceful and clear mind, while others believe that taking it in the evening helps them relax before bed.
FAQs About Ashwagandha Benefits For Men
Are There Any Precautions Or Potential Side Effects Men Should Be Aware Of When Using Ashwagandha?
Although ashwagandha appears harmless in the short term, the long-term consequences are unknown due to a lack of rigorous scientific investigations. While little dosages of the supplement are unlikely to cause unpleasant side effects, higher doses can induce an upset stomach, vomiting, and diarrhea - so don't go overboard.
How Long Does It Take Ashwagandha To Work?
The herb's benefits will be felt after levels build up in the body, which studies show can take a few months following daily intake - so be patient. Results are usually visible within 4 to 12 weeks.
Can Ashwagandha Build Muscle?
Much research has been undertaken to demonstrate ashwagandha's muscular and strength-building benefits. This validates hundreds of years of traditional usage for increasing muscle mass.
Ashwagandha has long been utilized to address male issues. Ashwagandha benefits for men include its capacity to regulate and boost testosterone production in the body. Furthermore, ashwagandha has been demonstrated to increase and sustain healthy male fertility levels in males with low sperm count and mobility.
- Effects of a standardized extract of Withania somnifera (Ashwagandha) on depression and anxiety symptoms in persons with schizophrenia participating in a randomized, placebo-controlled clinical trial, (1)https://pubmed.ncbi.nlm.nih.gov/31046033/
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308
- A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males, (3)https://pubmed.ncbi.nlm.nih.gov/30854916/
- Examining the effect ofWithania somnifera supplementation on muscle strength and recovery: a randomized controlled trial, (4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis, (5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
- Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial, (6)https://pubmed.ncbi.nlm.nih.gov/26609282/
- Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers, (7)https://pubmed.ncbi.nlm.nih.gov/23125505/
- Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions, (8)https://pubmed.ncbi.nlm.nih.gov/28471731/
- Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants, (9)https://pubmed.ncbi.nlm.nih.gov/24497737/
- In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes, (10)https://pubmed.ncbi.nlm.nih.gov/19388865/
- Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males, (11)https://pubmed.ncbi.nlm.nih.gov/19501822/
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extractm, (12)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
- Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial, (13)https://pubmed.ncbi.nlm.nih.gov/35873404/
- Role of Withania somnifera (Ashwagandha) in the management of male infertility, (14)https://pubmed.ncbi.nlm.nih.gov/29277366/
- Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study, (15)https://pubmed.ncbi.nlm.nih.gov/24371462/