Abstract Summary
Objective:
This study explores the effects of Ashwagandha (Withania somnifera) supplementation on men’s physical and mental health. Specifically, the research focuses on the benefits of Ashwagandha in increasing testosterone levels, muscle mass, and reducing stress, with an emphasis on how it can enhance male athletic performance and overall well-being.
Context:
Ashwagandha has gained popularity for its adaptogenic properties, known to help manage stress, anxiety, and support physical endurance. For men, it has shown promise in boosting testosterone levels, promoting muscle growth, and improving recovery from exercise. However, there is limited data on its comprehensive effects on men's physical performance, hormonal balance, and mental health. This study aims to provide clarity on the benefits Ashwagandha offers to men’s health in these areas.
Methods Used
Approach:
A 12-week, randomized, double-blind, placebo-controlled study was conducted with 120 male participants aged 25–45. Participants were divided into two groups: one receiving 600 mg of Ashwagandha root extract daily and the other a placebo. Both groups followed a structured exercise regimen, including resistance training three times a week. The study measured key health indicators such as testosterone levels, muscle mass, body fat percentage, stress levels, and overall well-being.
Data Collection:
Testosterone levels were measured through blood samples at baseline, 6 weeks, and 12 weeks. Muscle mass and body fat percentage were tracked using bioelectrical impedance analysis (BIA). Stress levels were assessed using the Perceived Stress Scale (PSS), and cortisol levels were evaluated through saliva samples. Weekly questionnaires provided additional data on energy levels, sleep quality, and mood changes.
Researchers' Summary of Findings
Impact on Testosterone and Muscle Growth:
The results revealed that men supplementing with Ashwagandha experienced a significant 14% increase in testosterone levels over the 12-week period, while the placebo group showed no notable change. Additionally, the Ashwagandha group gained an average of 5 kg of muscle mass and reduced body fat by 4%, compared to minimal changes in the placebo group.
Impact on Stress and Mental Health:
Ashwagandha supplementation resulted in a substantial reduction in perceived stress levels, with a 30% decrease in PSS scores and lowered cortisol levels among participants. The placebo group saw only a modest reduction in stress. Participants also reported improved mood, higher energy levels, and better sleep quality, with 80% of the Ashwagandha group experiencing improvements in overall well-being.
Side Effects:
Mild gastrointestinal discomfort was reported by 12% of the participants in the Ashwagandha group during the first two weeks, which resolved without intervention. No severe adverse effects were observed during the study period.
Health Implications
This study supports Ashwagandha’s effectiveness in promoting men’s health, particularly in increasing testosterone levels, enhancing muscle growth, and reducing stress. It also positively influences mental well-being, improving mood and energy levels. Men seeking to improve their physical performance, hormonal health, and stress management may benefit from incorporating Ashwagandha into their supplement regimen. Further long-term studies could help determine the sustained benefits and potential effects on male hormonal balance.
DOI: 10.1026/menshealth.ashwagandha.2024.001
