Life can be stressful, and many men are looking for natural ways to manage it. Ashwagandha has become one of the most popular options, and it's also studied for strength, testosterone and fertility. Here's what the research actually shows.
What is ashwagandha?
Ashwagandha (Withania somnifera), also called winter cherry or Indian ginseng, is a small shrub common in India and other parts of Asia and Africa. Its root has been used for centuries in Ayurvedic practice, and it's classed as an adaptogen: a plant studied for helping the body cope with stress and return to balance (Panossian and Wikman, 2010).
Does ashwagandha reduce stress and anxiety?
Chronic stress takes a toll on the immune system, memory and digestion (Yaribeygi et al., 2017). In a randomized trial of 64 chronically stressed adults, 300 mg of ashwagandha root extract twice daily for 60 days lowered scores on every stress scale measured and reduced cortisol, a stress hormone, compared with placebo.
A 2022 meta-analysis of 12 trials found ashwagandha reduced stress and anxiety scores compared with placebo, with stress benefits at 300 to 600 mg a day. The authors rated the evidence low certainty, so it's promising rather than proven.
Can ashwagandha help you sleep?
Stress and sleep are closely linked. A meta-analysis of five randomized trials found a small but significant improvement in overall sleep with ashwagandha extract, with bigger effects in people with insomnia, at 600 mg a day or more, and over eight weeks or longer.
Does ashwagandha improve strength and endurance?
Two trials stand out:
- Strength and muscle size. In an eight-week trial of 57 young men new to resistance training, those taking 300 mg of ashwagandha root extract twice daily gained significantly more bench-press and leg-extension strength and more arm and chest muscle size than the placebo group, and had less exercise-induced muscle damage.
- Endurance. In 40 elite cyclists, 500 mg twice daily for eight weeks improved VO2 max and time to exhaustion on a treadmill compared with placebo.
These are small studies, but they suggest ashwagandha can support training results alongside a good program.
Does ashwagandha raise testosterone?
Some evidence says yes, modestly. In a crossover trial in aging, overweight men, eight weeks of ashwagandha extract led to a 14.7% greater increase in testosterone and an 18% greater increase in DHEA-S than placebo. There were no significant differences in fatigue, vigor or sexual well-being, though, so higher lab numbers didn't translate into feeling different in that study.
Can ashwagandha support male fertility?
Stress is linked with poorer semen quality, and two studies have looked at ashwagandha:
- In a placebo-controlled pilot study of 46 men with low sperm counts, 675 mg a day of root extract for 90 days led to a 167% increase in sperm count, along with better semen volume and sperm motility.
- In a study of men with unexplained or stress-related infertility, 5 g a day of ashwagandha root powder for three months improved semen quality and lowered stress markers, and the partners of 14% of the men became pregnant. That study had no placebo group.
The results are encouraging but early. If you and your partner are having trouble conceiving, see a doctor to find the cause, and mention any supplements you take.
Is ashwagandha safe for men?
Most trials report only mild side effects, such as stomach upset or drowsiness. Talk to your doctor first if you have a thyroid condition (ashwagandha raised thyroid hormone levels in one trial), liver disease, an autoimmune condition, or take sedatives, thyroid, diabetes or blood pressure medication (NIH Office of Dietary Supplements). Rare cases of liver injury have been reported, so stop and see a doctor if you notice jaundice, dark urine or itching.
Where to find ashwagandha
You can buy ashwagandha root powder to add to smoothies, or take it as a capsule for a consistent dose. Our Stress Release capsules use Sensoril ashwagandha with saffron for stress and mood support. You'll also find organic ashwagandha, with rhodiola, panax ginseng and maca, in Renewable Energy, our organic pre-workout, and in Easy Being Green, our organic greens. Women may want to read the top ashwagandha benefits for women.
