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Top 7 Ashwagandha Benefits for Men According To Science

a man lifting dumbbells, ashwagandha benefits for men

Key Takeaways

  • Ashwagandha's adaptogenic properties help in reducing stress and anxiety, improving sleep quality.
  • Ashwagandha benefits for men include increasing testosterone levels and improving male fertility and sexual performance.
  • Ashwagandha supports muscle mass growth, strength, and faster recovery, beneficial for fitness enthusiasts.
  • This herb enhances stamina and endurance, making it valuable for athletes.
  • Consuming ashwagandha can improve cognitive functions like memory, attention, and reaction time.
  • It helps in combating cell damage, inflammation, and chronic diseases.
  • Some evidence suggests ashwagandha's potential in normalizing blood sugar levels.
  • While generally well-tolerated, consultation with a healthcare provider is advised to avoid potential side effects or interactions.

Ashwagandha is one of the most popular herbs around and with good reason. For thousands of years, the Indian system of medicine called Ayurveda has used it as a "rasayana" or elixir for youth, vitality, and longevity.

The good news is that both men and women can use ashwagandha, and it offers some unique benefits for each. In this article, we explore the science-backed ways in which ashwagandha can benefit males. If you are a woman, don't worry, we have you covered too!

For an in-depth look at how ashwagandha can benefit females, refer to our detailed article here.

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Top 7 Ashwagandha Benefits for Men

With that said, let's look at the top 7 benefits of this prized herb for men:

1.Reduces Stress and Anxiety and Improves Sleep

People consider ashwagandha an adaptogenic herb, meaning it's a natural substance that helps the body manage and adapt better to stress.

Adaptogens work to either increase or decrease certain chemical reactions in the body with the intent of bringing it back to balance. So, if you have high levels of the stress hormone cortisol, an adaptogen will work to lower the levels of cortisol to a more optimal state.

One study found that an eight-week supplementation of ashwagandha root extract (dosage 250/600mg) led to "a significant reduction of stress levels in individuals and improved the overall quality of life."

Early research indicates that ashwagandha produces a similar effect on sexual anxiety. Although researchers need to conduct more studies to confirm this.

Because of its balancing effect on the body's hormones, it also shows benefits in improving sleep (i.e. helping you get to sleep and improving the quality of your sleep).

One study found that participants who consumed ashwagandha extract experienced improvements in sleep. For this experiment, scientists used the KSM-66 and Shoden variants at a dosage of ≥600 mg/day for a period of 8 weeks.

2. Increases Testosterone Levels and Improves Male Fertility

There is some research to suggest that one of the specific ashwagandha benefits for men is its ability to help with low testosterone levels in men and address concerns with infertility and even sexual performance.

In one study, participants consumed ashwagandha extract over a period of eight weeks. The researchers concluded that ashwaDelayed onset muscle soreness (DOMS) can develop around 24 to 48 hours after exercise. making it challenging to exercise properly the second time around.testosterone). However, they saw no corresponding benefit in alleviating fatigue, increasing vigor, or enhancing sexual vitality..

In four other clinical trials, ashwagandha has been shown to improve semen parameters such as sperm concentration (167% increase), semen volume (59% increase), and sperm motility (57%) in oligospermic males (i.e., men with low sperm count), after 90 days of ashwagandha administration.

3. Increases Muscle Mass and Strength and Boosts Muscle Recovery

Ashwagandha's potential to enhance muscle strength and aid muscle recovery has been the subject of interest in various studies, particularly for men involved in resistance training or bodybuilding.

One study showed that ashwagandha supplementation might lead to "significant increases in muscle mass and strength," and it suggests that using ashwagandha supplementation in conjunction with a resistance training program may be beneficial.

The same study showed that ashwagandha also promoted faster muscle recovery as a result of various effects on physiology. Delayed onset muscle soreness (DOMS) can develop around 24 to 48 hours after exercise. This makes it challenging to exercise properly the second time around. Ashwagandha benefits here as well by reducing the level of muscle injury.

This makes ashwagandha a valuable natural supplement for men looking to optimize their training results. Its ability to support muscle growth and recovery can be a game-changer in achieving fitness goals.

4. Boosts Stamina and Endurance

a man tying his shoe lace before a run, a man lifting dumbbells, ashwagandha benefits for men

Ashwagandha's benefits for men extend to enhancing stamina and endurance as well.

One specific study showed that ashwagandha helped increase cardiorespiratory endurance and improve the QOL, or quality of life, in athletic males and females. Cardiorespiratory endurance is simply how well your heart, lungs, and muscles perform together during moderate or high-intensity exercises. As your cardiorespiratory endurance increases, you can sustain exercising or other physical activities for longer.

This again suggests that ashwagandha could be a valuable supplement for men involved in strenuous physical activities This is especially helpful for men who are professional athletes.

5. Improves Cognition (Brain Function)

Did you know that ashwagandha benefits for men include supporting brain health? There is evidence to suggest that consuming ashwagandha over a period of eight weeks helps significantly improve important cognitive functions. This may include improvement in memory (immediate and general), attention, and reaction time in people with mild cognitive impairment.

In general, when taken as a holistic supplement, a 300 mg sustained-release capsule of ashwagandha root extract over a period of 90 days has been observed to improve memory and focus, psychological well-being, and sleep quality, and to reduce stress levels in healthy and cognitively sound adults.

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6. Fights Cell Damage, Inflammation, and Disease

Oxidative stress, caused by an imbalance between free radicals and antioxidants in the body, can lead to cellular damage and contribute to various health issues, including chronic inflammation and disease.

Ashwagandha increases the activity of our body's natural killer cells and helps it fight infection more effectively. It helps decrease inflammation markers which in turn helps your body fight against chronic illnesses like heart disease.

7. Helps Manage DM (Diabetes Mellitus)

There is some evidence to suggest that ashwagandha can benefit in normalizing blood sugar levels. This indicates a potential to help treat and manage diabetes. The study specifically found that ashwagandha benefitted in the reduction of blood glucose, glycosylated haemoglobin (HbA1c), insulin, lipid profile, serum, and oxidative stress markers with "no safety concerns."

But, since this is early research, researchers need to carry out more studies before we can conclusively confirm these results.

Side Effects of Ashwagandha Supplementation for Men

While people generally consider ashwagandha safe, they have reported some potential side effects. These may include gastrointestinal upset, nausea, diarrhoea, and vomiting. Additionally, ashwagandha may interact with certain medications, such as sedatives, thyroid hormone replacement therapy, and immunosuppressants. Therefore, it is essential to consult with a healthcare provider before taking ashwagandha, especially if you have a medical condition or are taking medication.

How Long Does it Take for Ashwagandha to Work?

The timeline for experiencing the benefits of ashwagandha may vary widely, and it depends on individual needs, age, severity of symptoms, and the specific health conditions a person is targeting.

Generally, ashwagandha does not begin working immediately, and most studies indicate that results typically appear within 4-12 weeks.

Some users have reported feeling a more balanced mood after just one week, while others have noticed an increase in energy and vitality after two weeks.

After 30 days, ashwagandha may help reduce fatigue and insomnia, and act as an anti-inflammatory agent.

For cognitive improvements, such as increased recollection, focus, and mental clarity, taking ashwagandha daily for 8 weeks or even six months may be required.

In cases of stress reduction, ashwagandha might start working within 48 to 72 hours.

You must recognize that ashwagandha is generally well-tolerated, but factors like dosage and the form in which it's consumed can influence the effects.

best ashwagandha for sleep

Final Thoughts

Ashwagandha is an all-in-one herb that has the potential to provide multiple holistic benefits to men ranging from stress reduction and hormonal balance to improved testosterone levels, muscle strength, and sexual function.

Its adaptogenic nature contributes to enhanced cognitive function, cardiovascular health, and energy levels.

Make sure to consume the recommended doses, and consult a medical practitioner if you have existing medical conditions, as the herb might counteract with your current medication.

FAQs About Ashwagandha Supplements

Q1. Is ashwagandha a steroid?

Doctors use steroids, which are anti-inflammatory medications, to treat a variety of different medical conditions. Ashwagandha is a natural herb (not a drug) that people popularly use in natural systems of medicine like Ayurveda for a range of different benefits (scroll up to learn more!). Pharmaceutical drugs can cause adverse side effects. On the other hand, people generally see ashwagandha as well-tolerated as a form of plant medicine.

Q2. Does ashwagandha increase size?

Ashwagandha can help increase muscle mass, strength and speed up muscle recovery times. It has various other health benefits too. Scroll up to learn more about its benefits for men. There is no evidence to suggest that ashwagandha has any benefits in increasing the size of sexual organs at this time. Though, it's worth noting that ashwagandha's benefits are not limited to physical appearance; it also helps in improving sex drive, sperm count, and motility, and reducing stress.

Q3. How to use ashwagandha for testosterone?

Research suggests that ashwagandha can be beneficial in increasing levels of testosterone. One study showed that healthy men who took ashwagandha delivering 21g of withanolide glycosides, per day, over a period of eight weeks had a notable increase in testosterone levels by as much as 14.7%. Ashwagandha can be consumed in the form of tablets or capsules. If you'd like some solid recommendations, here are our top five.

Q4. Do I have to be really active to take ashwagandha?

No, you don't have to be highly active to take ashwagandha. The benefits of ashwagandha extend beyond enhancing muscle mass and strength in active or overweight males. Ashwagandha has traditionally been used to reduce stress, improve mental health conditions, and support overall well-being.

Darcy Ogdon-Nolan

Holding a Bachelor Of Science (Hons.) combined with close to a decade now in the health food and wellness industry, I believe I'm uniquely positioned to provide a depth of knowledge and first-hand experience on emerging health products, trends and ideas! From greens powders and medicinal mushrooms through to protein powders and workout nutrition - I'm particularly interested in what modern science can uncover about what human cultures have been using to treat ailments for millennia!

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