Ashwagandha Benefits For Men | Science, Dosage & More

Manage Stress and Anxiety with Ashwagandha

One of the primary benefits of Ashwagandha for men is stress-reduction. When stress builds, it can cause a myriad of health issues. There are different types of stressors that can negatively affect your health. Whether it’s physical stress from weight training, mental stress while studying for an exam, or emotional stress as a response to problems.

One study looked at 64 individuals with a history of chronic stress. Each of them were assigned randomly to one of two groups: placebo or Ashwagandha root extract. Researchers measured different markers of stress for each individual before, during, and after the 60 day study. ¹

The subjects who took Ashwagandha reported significantly lower scores on both the Depression Anxiety Stress Scale (DASS) and Perceived Stress Scale (PSS) questionnaires. Also, the experimental group showed significant reductions in cortisol compared to the placebo group.

Researchers concluded that Ashwagandha may reduce cortisol by affecting the hypothalamic-pituitary-adrenal (HPA) axis, the part of the brain that regulates and responds to stress. The plant contains active compounds that, when ingested, can stabilize your mind and body during stressful situations.

In a fast-paced world that’s constantly changing, managing stress effectively leads to better health and quality of life. When life gets crazy, Ashwagandha can help you stay calm and perform at your best. Men often find that there are not enough hours in the day to do everything they need to do.

Trying to balance fitness, work, school, family, social life and leisure can lead to burnout and poor health. This makes stress reduction one of the primary Ashwagandha benefits for men. 

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Cognitive Benefits of Ashwagandha

If you’re looking to improve your quality of life, it’s imperative that your mind stays sharp and functions at the highest level. For men on self improvement, our mind is the most powerful tool we have. That’s why improved brain function is a crucial benefit for men taking Ashwagandha.

In the following study from 2022, researchers looked at the short term cognitive benefits from taking Ashwagandha extract. They randomly assigned 13 volunteers to one of two groups: supplement or placebo. For several days leading up to the study, each volunteer tracked his food and caffeine intake so as to not affect the results. ²

On the day of the study, each subject took either 400mg of root and leaf extract, or a starch placebo. They went through a handful of tests that measured “cognitive and executive function, including reaction time, short-term working memory, reasoning, impulsiveness, and attention.” (Xing, 2022)

After a four day ‘washout period’, the participants came back for round two. Only this time, they switched up the groups. Those who took a placebo on the first day switched to Ashwagandha, while those who took Ashwagandha on the first day switched to a placebo.

The reason they did this was to measure acute responses to the supplement. In other words, they wanted to measure immediate effects from a single dose, as opposed to long term effects that can take weeks or months. They repeated the same series of tests every hour for a total of six hours.

Researchers concluded that taking just 400mg of root and leaf extract “improved measures of executive function, helped sustain attention, and helped increase short term memory in healthy young adults.” (Xing, 2022)

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Sexual Health Benefits Of Ashwagandha

One of the most well documented Ashwagandha benefits for men is increased vitality and sexual performance. Ayurveda is the traditional form of holistic medicine that has been practiced in India for thousands of years. In Ayurveda, the word rasayana means ‘rejuvenator’. In other words, it’s a tonic that restores youthful energy and vigor.

Ashwagandha is the most widely used rasayana in Ayurvedic medicine because of its ability to increase vitality. Men have always used this herb as an aphrodisiac to treat erectile dysfunction and low libido. But is there any evidence to support these claims? Let’s take a look.

Increased Libido For Men Using Ashwagandha

Consider this eight week study from 2022 looking at 50 healthy males between the ages of 21-45, all of whom reported a desire to increase their sex drive. ³

Researchers randomly assigned the men to one of two groups, experimental or placebo. The main outcome of the study was a questionnaire known as the DISF-M. This questionnaire evaluates different aspects of sexual desire and performance. Researchers gave the questionnaire to each of the subjects and also measured serum testosterone and prolactin.

Here is a chart showing baseline, week four, and week eight measurements:

Based on their responses to the DISF-M, the experimental group showed significant improvements in sexual desire and performance compared to the placebo group.

In addition, serum testosterone increased by approximately 17% relative to baseline, significantly higher than the 2% increase relative to baseline among the placebo group. There were no significant changes in prolactin levels of either group. [​​Chauhan, 2022]

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Ashwagandha Benefits For Men With Erectile Dysfunction

Even though evidence suggests that Ashwagandha may increase libido, there is little to no evidence that Ashwagandha effectively treats erectile dysfunction. One study from 2011 looked at 86 healthy men between the ages of 18-60. ⁴

The objective was to determine if Ashwagandha helps treat Psychogenic Erectile Dysfunction, which is ED resulting from the mind rather than the body. Like all of the studies, there were two groups: experimental and placebo.

What they found was that both groups showed similar improvements in erectile function, meaning there was no difference between those who took the supplement versus those who took the placebo. Therefore, we don’t really know if Ashwagandha is effective for treating ED because research is limited.

Ashwagandha for Male Infertility

One meta-analysis from 2018 looked at the effects of Withania somnifera on male infertility. Meta-analysis means they combined a handful of similar studies to review and compare the results together. In subjects who took Ashwagandha, they found a significant increase from baseline measurements in:

• • • • • • • • sperm concentration
              • semen volume, and
              • sperm motility, or the ability to ‘swim’ ⁵

In addition, they saw a 14% pregnancy outcome success rate among the men who had normal sperm counts. I don’t know how they came up with that number, or whether it’s considered high or low. Just thought I’d mention it.

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Physical Benefits Of Ashwagandha

Along with the cognitive improvements and stress-reducing benefits, there is evidence that Ashwagandha can also improve your physical fitness and performance. Let’s explore the science behind the physical benefits of Ashwagandha for men, including its ability to:

• • • • • • • • Build muscle and strength
              • Boost testosterone
              • Reduce cortisol
              • Improve sleep quality
              • Increase endurance

Ashwagandha For Bodybuilding

One study from 2015 examined the effects of Ashwagandha on muscle strength, size, recovery, body composition, and testosterone levels in healthy men between the ages of 18-50. ⁶

They randomly assigned the 57 subjects into two groups: experimental and placebo. Each of the men performed a one-rep max on the bench press and leg extension exercises. Researchers also measured their arms and chest, along with creatine kinase and serum testosterone levels. Creatine kinase is a marker for how damaged your muscles are from training.

At the end of the eight week study, subjects who took 600mg/day of ashwagandha root extract experienced significantly greater increases in:

• • • • • • • • One-rep max of bench press and leg extension
              • Muscle size in arms and chest
              • Testosterone levels

Additionally, the experimental group had significantly greater reductions in:

• • • • • • • • Body fat percentage
              • Creatine kinase, indicating a lesser degree of muscle damage

This confirms that Ashwagandha may promote muscle size and strength. Furthermore, it can also optimize body composition and limit muscle damage, making it an ideal bodybuilding supplement.

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Boost Testosterone

Testosterone levels are at their lowest point in history. One of the hallmark Ashwagandha benefits for men is the potential to boost testosterone levels. Healthy testosterone contributes to fitness, longevity, and overall feelings of well-being. Increasing testosterone naturally without hormone replacement or anabolic steroids is a key reason why men should consider adding this to their regimen.

How Ashwagandha Benefits Male Hormones

Ashwagandha is particularly useful for men looking to improve their physical fitness, energy, and masculine essence. Consider one study from 2019 that examined the hormonal effects of Withania somnifera in overweight males between the ages of 40-70. The total length of the study was 16 weeks. They randomly assigned the men to one of two groups.

During the first half of the study (weeks 1-8), each of them took a placebo or Ashwagandha extract. For the second half (weeks 9-16), they switched the groups to see what would happen if they stopped, or started taking the supplement. ⁷

The blue graph shows an 11% decrease in testosterone among the group who started with Ashwagandha in weeks 1-8 then switched over to the placebo in weeks 9-16. It shows nearly a 17% increase among the group who started with the placebo in weeks 1-8 then switched over to Ashwagandha in weeks 9-16.

The red graph shows a 17% decrease in DHEA-S among the group who started with Ashwagandha in weeks 1-8 then switched over to the placebo in weeks 9-16. It shows nearly a 15% increase among the group who started with the placebo in weeks 1-8 then switched over to Ashwagandha in weeks 9-16.

This demonstrates that the supplement was a direct cause of the increase/decrease in both testosterone and DHEA-S. Also, the evidence shows that stopping Ashwagandha results in testosterone and DHEA-S falling back to normal levels. (Lopresti, 2019)

Even though Ashwagandha can boost testosterone, it’s not a magic pill.

Many different factors are involved in hormone optimization. Things such as: a healthy diet, consistent exercise, good sleep quality, and effective stress management. All of these play a big role. It comes down to your lifestyle and habits. Therefore, one should only consider using a supplement like Ashwagandha to enhance a healthy lifestyle, rather than try to fill in the void caused by bad habits.

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Reduce Cortisol

Perhaps the biggest benefit of Ashwagandha is how it can reduce stress. You’ve probably heard of cortisol as being the main stress hormone. During stressful situations, your adrenal glands release cortisol. Elevated cortisol levels can cause various health problems, including muscle loss, high blood pressure, anxiety and depression.

It’s no coincidence that cortisol and sleep quality are closely related. The following study from 2019 looks at how Ashwagandha affects cortisol and quality of sleep. 60 subjects participated in the study, all of whom reported high levels of stress. Researchers randomly assigned them to one of three groups:

• • • • • • • • 250mg/day Ashwagandha
              • 600mg/day Ashwagandha
              • Placebo

They measured the perceived stress scale (PSS), serum cortisol, and sleep quality of each participant. ⁸

What they found was a significant reduction in PSS and serum cortisol among those who took the supplement compared to those in the placebo group. Subjects who took the supplement also experienced greater improvements in their sleep quality.

What’s also interesting is that the 600mg group always got better results than the 250mg group, and subjects in the 250mg group always got better results than the placebo group. This means the improvements were not random, but rather dose-dependent. The more they took, the better the results.

Prior to this, most clinical trials only looked at one experimental dosage. This is one of the first studies that had two dosage groups, proving that 600mg per day is more effective than 250mg per day.

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Improve Sleep Quality

There’s a strong correlation between stress and sleep quality. Better sleep leads to lower cortisol and stress. Likewise, when you’re constantly stressed and have high levels of cortisol, your sleep quality is affected. This creates a vicious cycle of more stress and poor sleep quality.

One study from 2015 examined the effects of Ashwagandha on various sleep metrics. 60 volunteers, all of whom suffered from insomnia, participated in the trial. Each of them took either a placebo, or 600mg of root extract every day for 10 weeks. Researchers measured the following: ⁹

• • • • • • • • Sleep onset latency (SOL) which is the time it takes to fall asleep
              • Total sleep time (TST)
              • Wake after sleep onset (WASO) which is the total time spent being awake after waking up in the middle of the night
              • Sleep efficiency = total time asleep divided by total time in bed

At the end of 10 weeks, the experimental group saw significant reductions in SOL and WASO relative to baseline, which means those who took the supplement had an easier time falling and staying asleep compared to those in the placebo group.

Likewise, those who took the root extract saw significant increases in TST and sleep efficiency relative to baseline. The placebo group also experienced increases in these measurements, but the subjects who took Ashwagandha saw a greater degree of change over the 10 week period. (Langade, 2019)

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Increase Endurance

All this talk about improving testosterone and making gains will have you thinking that Ashwagandha is only good for building muscle and strength. This is not the case. It turns out that it may also increase endurance.

In this 2015 study they looked at 50 healthy adults to see what effect it would have on their cardio performance. Researchers randomly assigned them to one of two groups: placebo or supplement.

The primary measurement was VO2 Max, which is the maximum amount of oxygen your body can process during aerobic exercise. The participants who took 600mg of root extract per day showed significant improvements in VO2 Max compared to the placebo group. In addition, those who took the supplement saw a greater increase relative to baseline than those who took the placebo. ¹⁰

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Ashwagandha Dosage For Men

Proper dosages may vary depending on your goals, body weight, and personal tolerance. According to numerous studies, a daily dose of 120mg to 1250mg is safe and effective. ¹¹

For men who want to supplement rigorous training or improve their sleep, 600mg to 1000mg per day seems to be an effective dose. For those who are not physically active and simply want to improve stress levels, 300mg per day or less may be sufficient (Bonilla, 2021).

In addition to proper dosage, you should also consider that not all Ashwagandha supplements are created equal. Learn about the difference between a high quality version of Ashwagandha like KSM66 versus lower quality brands. Always make sure to get your supplements from a reputable source with strict quality control measures in place.

As a disclaimer, this is not a prescription of how much to take. You should always consult with your doctor before starting any herbal supplement. Ashwagandha is not FDA approved. The evidence suggests that it’s generally safe to take in these amounts, however each individual should consider his own tolerance and previous health conditions before using Ashwagandha.

Ashwagandha Bodybuilding Dosage

Some websites say that you can take up to 5000mg per day as part of a bodybuilding supplement stack. That seems a bit outrageous. I have not seen any evidence suggesting that 5 grams a day is safe. Due to the law of diminishing returns, taking more of it after a certain point may actually cause more harm than good.

As mentioned in the previous section, 600mg to 1000mg per day is ideal for building muscle and strength, while improving body composition, sleep quality, and stress. More importantly, research shows that the vast majority of people can tolerate this amount without any issues.

Therefore you should probably stick to 1000mg/day or less until there’s evidence showing that it’s safe to take more. For what it’s worth, I’ve been taking 1000mg daily with no negative side effects. Not saying that you should take this much, just wanted to mention what I do.

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When is the Best Time to Take Ashwagandha?

The Xing study on the acute cognitive benefits shows that a single dose can improve your brain function for the next six hours. ² Therefore it may be ideal to take it in the morning to prepare for a full day of work or school.

Some studies looked at one daily dose, while others looked at two equal doses. One in the morning and one in the evening. In most of the studies, they ingested two equal doses throughout the day. Common sense tells me it’s better to split up the daily amount to maximize absorption. But as far as I could tell, there was no added benefit of taking each dose at a certain time.

Personally, I take at least half of my daily dose in the morning so it becomes active as I start my day. When in doubt, follow the instructions on the bottle. The most important thing is to take it with food and a full glass of water.

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Potential Side Effects of Ashwagandha Pills for Men

Since Ashwagandha is an herbal supplement, you may think that it’s safe to consume at any amount. But just because it’s a plant does not mean it’s safe for everyone. You should be fine as long as you don’t exceed the recommended dose. However there have been some (rare) cases of people who have experienced negative side effects while using it. Generally it’s a good idea to consult with your doctor before starting any new supplement.

Can Ashwagandha Interact with Other Medications or Supplements?

Before starting Ashwagandha, talk with your doctor if you have any of these pre-existing conditions:

• • • • • • • • Diabetes
              • Stomach ulcers
              • Autoimmune disease
              • Liver disease
              • Thyroid condition

You should also speak to a doctor before using Ashwagandha if you’re on any medication that:

• • • • • • • • Lowers your blood sugar
              • Lowers your blood pressure
              • Suppresses your immune system

How to Minimize the Risk of Side Effects on Ashwagandha

The best way to minimize the risk of side effects when taking Ashwagandha is by always sticking to the recommended dose. Taking large amounts can cause an upset stomach, diarrhea, and vomiting. In rare cases, people have experienced liver problems. If you experience any of these side effects, discontinue or moderate your use.

Another way to minimize the risk of side effects is by cycling off every 90 days. Most of the evidence we have available is on short term usage of 90 days or less. Therefore we know that most people can tolerate Ashwagandha for this length of time. Currently there’s not much evidence on long term effects, or whether it’s safe to take indefinitely.

Pay close attention to how you are feeling day to day. If you’re considering this supplement, chances are you also practice other self improvement habits like meditation or journaling. Take note of any benefits or symptoms that you notice and write them down. By doing so, you train your mind and body to become more self aware. That way if any negative symptoms do arise, you’ll be able to notice them right away and make the necessary changes.

Conclusion

If you’re a man looking to improve your health, performance, and quality of life, Ashwagandha might just be the natural supplement you need. Ashwagandha has a comprehensive list of benefits for men including better stress management, cognitive function, sexual wellness, and physical performance. With all the scientific evidence that’s available, along with the personal experiences of men across the globe, it’s definitely worth a try.

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References

[1] Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

[2] Xing D, Yoo C, Gonzalez D, Jenkins V, Nottingham K, Dickerson B, Leonard M, Ko J, Faries M, Kephart W, Purpura M, Jäger R, Sowinski R, Rasmussen CJ, Kreider RB. Effects of Acute Ashwagandha Ingestion on Cognitive Function. Int J Environ Res Public Health. 2022 Sep 20;19(19):11852. doi: 10.3390/ijerph191911852. PMID: 36231152; PMCID: PMC9565281.

[3] Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741. PMID: 35873404; PMCID: PMC9297375.

[4] Mamidi P, Thakar AB. Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction. Ayu. 2011 Jul;32(3):322-8. doi: 10.4103/0974-8520.93907. PMID: 22529644; PMCID: PMC3326875.

[5] Durg S, Shivaram SB, Bavage S. Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine. 2018 Nov 15;50:247-256. doi: 10.1016/j.phymed.2017.11.011. Epub 2017 Nov 29. PMID: 30466985.

[6] Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.

[7] Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985. PMID: 30854916; PMCID: PMC6438434.

[8] Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

[9] Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019 Sep 28;11(9):e5797. doi: 10.7759/cureus.5797. PMID: 31728244; PMCID: PMC6827862.

[10] Tiwari S, Gupta SK, Pathak AK. A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. J Ethnopharmacol. 2021 May 23;272:113929. doi: 10.1016/j.jep.2021.113929. Epub 2021 Feb 15. PMID: 33600918.

[11] Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.