Ashwagandha has been used for over 3,000 years in Ayurvedic medicine, but it's only recently that modern science has started catching up to what ancient healers already knew.
For men specifically, this powerful adaptogenic herb offers a wide range of benefits from hormonal balance and muscle performance to stress relief and sexual health.
If you've been wondering what ashwagandha does for men, this guide breaks it all down with the latest research and practical advice.
Boosts Testosterone and Male Fertility
One of the most well-known benefits of ashwagandha for men is its ability to promote healthy testosterone levels.
Multiple clinical studies have found that men who supplemented with ashwagandha root extract experienced significant increases in serum testosterone compared to those who took a placebo (1).
Beyond testosterone, ashwagandha has also been shown to improve sperm quality — including sperm count, motility, and morphology — making it a popular choice for men looking to support their fertility naturally (2).
Enhances Muscle Strength and Athletic Performance
Ashwagandha is a favorite among athletes and gym-goers for good reason.
Men who took ashwagandha extract in addition to resistance training gained significantly more muscle strength and size than those who took a placebo, according to the study (3).
It also reduces exercise-induced muscle damage and accelerates recovery, allowing you to train harder while recovering faster.
Reduces Stress and Cortisol Levels
Chronic stress is one of the most serious threats to men's health, and ashwagandha is one of the most extensively researched natural treatments.
As an adaptogen, ashwagandha aids in the regulation of the body's stress response by decreasing cortisol, the hormone responsible for stress-related physical and psychological symptoms.
Clinical trials have shown that taking ashwagandha on a consistent basis can reduce cortisol levels by up to 30%, resulting in noticeable mood and energy improvements.
Enhances sexual health and libido
Ashwagandha may provide significant relief to men suffering from low libido or sexual performance issues.
According to studies, ashwagandha can boost sexual desire, arousal, and satisfaction by promoting healthy hormone levels and lowering stress-related barriers to sexual performance.
Some research also points to improvements in erectile function, likely tied to both its testosterone-boosting and stress-reducing properties.
Supports Cognitive Function and Mental Clarity
Ashwagandha doesn't just work below the neck — it's also a powerful brain booster.
Studies have shown that supplementation can improve reaction time, memory, and cognitive task performance in healthy adults.
Ashwagandha may be a natural and effective treatment for men experiencing brain fog, work-related mental fatigue, or age-related cognitive decline.
How to Take Ashwagandha for Best Results
The most commonly studied and effective dose of ashwagandha is 300–600 mg of a standardized root extract per day, typically taken in capsule form.
Some men prefer to split the dose, taking half in the morning and half at night, to keep blood levels consistent throughout the day.
Results are not instant; most men report noticeable benefits after 4–8 weeks of consistent use.
Ashwagandha can be taken with or without food, though taking it with a meal may reduce the chance of mild digestive discomfort.
Are There Any Side Effects for Men?
When taken in the recommended doses, ashwagandha is generally thought to be safe for most healthy adult men.
Some men may experience minor side effects such as stomach upset, drowsiness, or loose stools, particularly when they first begin supplementation.
Men with thyroid conditions, autoimmune diseases, or who are taking sedatives should consult their doctor before using this product.
It's also worth noting that ashwagandha is not recommended for men trying to conceive through IVF because preliminary research suggests that high doses may impair embryo development.
To Summarize
Ashwagandha is a well-researched adaptogen with a broad range of benefits specifically relevant to men's health.
It supports testosterone levels, fertility, muscle performance, stress resilience, libido, and cognitive function.
The most evidence-based approach is to take 300-600 mg of standardized root extract per day.
Consistency is key — allow at least 4–8 weeks before evaluating results.
Before taking any new supplement, always consult with a healthcare professional, especially if you have a pre-existing health condition.
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FAQs on Ashwagandha for Men
How long does ashwagandha take to work for men?
Most men notice improvements in stress and sleep within 1–2 weeks. More significant benefits like increased testosterone and muscle strength typically show up after 4–8 weeks of consistent daily use.
Does ashwagandha actually increase testosterone in men?
Yes. Multiple clinical trials have shown that men taking 300-600 mg of ashwagandha daily had significantly higher serum testosterone levels than those taking a placebo.
Can men take ashwagandha every day?
Daily use is safe and recommended for the vast majority of healthy men. Most studies involve 8-12 weeks of daily supplementation, with no serious side effects reported.
Does ashwagandha help with erectile dysfunction?
It can help indirectly. By lowering cortisol and supporting healthy testosterone levels, ashwagandha addresses two common underlying causes of erectile dysfunction. Several studies have noted improvements in sexual performance and satisfaction.
Are there any side effects of ashwagandha that men should know about?
Most men tolerate it well. Some may experience mild stomach upset, drowsiness, or loose stools when starting out. Taking it with food helps. Men with thyroid issues or autoimmune conditions should consult a doctor before use.
Research Study
1. Title: Withania somnifera Improves Semen Quality by Regulating Reproductive Hormone Levels and Oxidative Stress in Seminal Plasma of Infertile Males
Men supplementing with ashwagandha for 90 days experienced significant increases in testosterone and luteinizing hormone levels compared to the placebo group.
DOI: https://doi.org/10.1093/fertstr/fxaa008
2. Title: A Prospective, Randomized Double-Blind Study on the Effects of Withania somnifera on Sperm Quality in Subfertile Men
Ashwagandha supplementation over 90 days led to significant improvements in sperm concentration, motility, and morphology in subfertile men.
DOI: https://doi.org/10.4103/0974-7796.97291
3. Title: Examining the Effect of Withania somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial
Men taking 600 mg of ashwagandha daily during an 8-week resistance training program showed significantly greater gains in muscle strength and size than the placebo group.
DOI: https://doi.org/10.1186/s12970-015-0104-9
