Does Ashwagandha Have Any Benefits For Men? 4 Promising Findings

Ashwagandha is said to have been named for its potent smell and powerful properties. The Sanskrit word translates to1 "the smell of a horse" because it was thought to give those who consume it the strength of a horse, and, well, it smells and tastes a bit like a barn.

Naturopathic herbalist Vera Martins, Ph.D., explains that ashwagandha falls under the adaptogenic category of herbs that boost resilience and help us bounce back from stress.*

"Ashwagandha has a long history of traditional use as a natural aid to improve mood, energy, and general well-being,"* clinical researcher Adrian L. Lopresti, Ph.D., tells mbg. Lopresti was curious if its age-old benefits would hold up in a rigorous research trial, so he conducted a randomized, double-blind, placebo-controlled study2 on the herb in 2019.

Sixty adults were asked to take either 240 milligrams of Shoden® ashwagandha root and leaf extract or a placebo once a day for 60 days, then have their stress, mood, and hormone levels measured. Those who took the ashwagandha supplement had significantly lower stress levels by the end of the trial, as shown by stress tests and levels of the hormone cortisol.*

Ashwagandha seems to interact with the brain's hypothalamic-pituitary-adrenal, or HPA, axis, which helps regulate our stress response: "Ashwagandha helps to regulate various brain pathways to decrease cortisol levels overall so that we can stay calm and relaxed,"* integrative physician Cindy Tsai, M.D., previously told mbg.

Beyond supporting healthy cortisol levels in the face of a stressor, ashwagandha also seems to affect another important hormone: testosterone. In Lopresti's research, the adaptogen was associated with slightly increased testosterone levels in male participants (but not females).*

Another 2019 study3 in men found that the ashwagandha botanical was associated with an 18% greater increase in testosterone compared to a placebo.*

Speaking of, another potential benefit of the herb that men might be interested in lies in its impact on muscle mass, Martins explains.

In an eight-week, randomized, double-blind, placebo-controlled clinical study4, 57 young men who were new to resistance workouts consumed 300 milligrams of ashwagandha root extract or a placebo twice daily and set out on a new strength-training regimen. By the end of the two months, those who supplemented with the ashwagandha showed increased muscle size and serum testosterone levels and less of a negative exercise-induced impact on their muscles.*

Finally, Robinett notes there is some evidence to show that ashwagandha stimulates male sexual function and fertility by improving sperm health.*

One 2018 triple-blind, randomized trial found that the herb increased sperm count and improved motility (speed) and morphology (shape) of sperm; another found that 90 days of supplementing with the adaptogen increased the sperm count of men with low sperm counts by 167%.* Ashwagandha seems to improve sperm quality in part because of the way it reduces oxidative stress in the body.*

The research on ashwagandha—particularly on its stress-relieving effects—is strong: "There are several clinical trials showing its health benefits," notes Martins, who recommends the herb to many of her clients for easing stress and promoting resilience during the menopause transition in particular.*

However, Martins and Robinett both agree that ashwagandha works gradually. "Know that it's a long-term herb, and plan to commit to it daily for at least multiple months," Robinett suggests to anyone interested in taking it.

Those who have nightshade sensitivities a specific type of elevated iron levels (i.e., caused by hemochromatosis) should not take the adaptogen, Robinett cautions. Martins adds that there are some studies showing that ashwagandha may increase thyroid function, so those with an overactive thyroid will want to proceed with caution. Due to the lack of research in key life stages, pregnant women should also avoid the herb, according to Robinett..