Ashwagandha is a traditional herb that has a high amount of adaptogens so it has been used in Ayurveda medicine and other similar alternate medicine for treating many medical conditions. Ashwagandha is popular for its de-stress and nerve comforting properties. But do you know the health benefits of ashwagandha for men? Yes, this ancient versatile herb has been long used to boost energy, endurance, libido, and treat fertility problems in men.
What is Ashwagandha?
Ashwagandha is a shrub native to India and North Africa. So it has another name called Indian ginseng. The botanical name of ashwagandha is derived from a Latin word called Withania somnifera.
There is much research that says ashwagandha benefits sexual health specifically for men. The herb is filled with rejuvenating and adaptogenic properties that help in boosting immunity and energy, regulating hormone levels, relieving stress, and improving focus and concentration.
In Ayurveda, Ashwagandha is classified as Rasayana which means the path of the essence. This term defines the technique to lengthen lifespan by providing positive health and mental functions.
Though all of its parts have medicinal values, the root is the most used part. The root extract and powder have been widely given as medicine to improve fertility, increase testosterone levels, and work as an aphrodisiac in men. People often recommend and take this herb to treat erectile dysfunction which is still under research.
This article will travel through the health benefits of ashwagandha for men considering available study analysis, a guide to use, and the possible side effects.
15 Benefits of Ashwagandha for Men
Ashwagandha is used for full-body rejuvenation. As it has Rasayana potency, it is supposed to provide a young physical and mental state.
Ashwagandha is often called a nerve booster as it is an adaptogen. It is an excellent herbal remedy to prevent and manage stress. Many studies found that ashwagandha supplements can reduce stress-causing hormone levels called cortisol.
Ashwagandha is often compared with Viagra because of its benefits for sexual health. Though both are different, ashwagandha can be a natural booster to improve your sexual life.
Let’s see the health benefits of ashwagandha for men.
1. Boosts Testosterone Levels
Testosterone is a hormone in men that is linked with sexual drive. It also manages the fat in the body, bone and muscle mass, and sperm production in men. The level of this hormone normally reduces with age. But it can also happen due to an unhealthy lifestyle, stress despite age.
The symptoms of low Testosterone levels are fatigue, erectile dysfunction, body fat, muscle and bone mass loss, reduced sex drive, and rapid mood swings.
Ashwagandha has been found to improve these Testosterone levels in men. Therefore it is often included in TRT (Testosterone Replacement Therapy) treatments. It is believed that ashwagandha increases testosterone levels and sperm quantity and quality.
In a double-blind study, ashwagandha extract was given to healthy men for eight weeks and found that it affected Testosterone levels, fatigue, and vitality in a positive way.
In another study, intake of ashwagandha by men who participated in weight lifting competitions had five times higher Testosterone levels than in men who did not take it. It shows the herb can improve strength and muscle mass also.
A recent study tested obese men ages between 40 to 70 with fatigue by giving them ashwagandha for eight weeks and found that the intake increased Testosterone and DHEA (a sex hormone that makes up testosterone) levels in them.
Research suggests that ashwagandha can increase serum levels of Testosterone and LH hormones that are responsible for increasing Testosterone.
2. Gives Sexual Pleasure
Ashwagandha acts as an aphrodisiac in men and women which benefits sexual desire. The stress due to lifestyle or work nature is the main reason for reduced sexual desire and sexual performance. The herb has been mentioned as one of the most beneficial sexual stimulants in the Kama Sutra.
Ashwagandha enhances nitric oxide synthesis and the blood arteries that pass blood to genitals get dilated. This is how traditional medicine declares its application on the sexual drive in men.
Apart from modern medicine, Ayurveda is the most used alternate medicine for sexual problems in men. Ashwagandha is one of the highly used Ayurveda medicines for erectile dysfunction and libido loss.
A review of studies found that ashwagandha provides better stress relief as it has adaptogens that can positively affect sex drive and enhance desire and pleasure in bed.
As seen already, ashwagandha boosts testosterone levels which also help increase sexual pleasure.
3. Increases Fertility
Ashwagandha may increase fertility in men. Many Ayurveda books of medicines mentioned ashwagandha for male infertility. It is an aphrodisiac that aids in increasing testosterone levels and is adaptogenic that prevents stress-caused infertility.
Ashwagandha has powerful antioxidants that prevent free radical damage. So, the sperm cell damage is lowered and sperm count increased
A set of research shows that ashwagandha can increase the quality and quantity of sperm. It also boosts sperm motility in men with infertility.
In a study, men who had taken ashwagandha for 90 days had increased sperm concentration than those who took a placebo.
4. Manages Cortisol Levels
Cortisol is a stress hormone that is increased as a response to stress. Due to prolonged stress, the level of this hormone goes to peak levels.
Both testosterone and cortisol hormones are constructed from the same precursor in the body. So, if the cortisol levels are elevated above normal, it will affect the production of testosterone levels to lower. Thus cortisol is often called a Testosterone stealer.
Now you understand how stress affects sexual health by impacting related aspects including libido, mood, energy, and fatigue, as these are all associated with testosterone hormones. Ashwagandha can effectively manage cortisol levels thus preventing decreased testosterone levels.
A study found that the ashwagandha supplement reduces cortisol levels in adults with chronic stress.
5. Increases Endurance
The research found that a group of participants who took ashwagandha pills had better endurance in bed which is two times higher than their usual endurance in physical activity. The result suggests the anti-stress and anti-inflammatory properties of the plant might be the reasons.
6. Increases Sperm Count
It is confirmed that ashwagandha improved desire and sex drive in men thus it should be true that it eventually increases sperm count.
A study with a group of men who consumed ashwagandha pills for three months showed a peak rise in their sperm count. The herb could also increase the concentration of sperm and the quality of the semen.
7. Increases Sperm Motility
Sperm motility and sperm count are important to have a good sex drive. Sperm motility is the ability of sperm to move freely. A healthy sperm must move at the speed of 25 μm in a second and ashwagandha helps with the speed.
Sperm motility plays a major role in pregnancy. The low motility rate of sperm delays the chances of pregnancy.
In 2018, a study showed that ashwagandha is good for male infertility and improves sperm motility, sperm quality, and sperm count. Therefore consuming ashwagandha increases pregnancy chances.
8. Improves Muscle Mass
Ashwagandha is also suggested to increase muscle and bone mass and strength.
A study found that intake of ashwagandha in young men with experience in resistance training for eight weeks has increased strength and muscle mass. Also, the testosterone levels had increased and fat decreased. The presence of alkaloids in ashwagandha are natural strength boosters that are often used by sportspeople. Researchers suggest it might be the reason why ashwagandha increases muscle mass.
9. Improves Bone Mass
Similar to its strength-giving ability, ashwagandha is also beneficial to increase bone and bone growth.
In men, testosterone levels decrease as they age. The specific amount of testosterone levels is essential for bone growth and muscle mass. So, ashwagandha reduces cortisol levels to increase testosterone levels thus improving bone growth.
10. Benefits Athletes
Based on a review of research, the herb may increase strength and support utilization of oxygen during workouts thus improving physical performance.
A review of five different studies suggests that ashwagandha increased the consumption of oxygen well in athletes.
Ashwagandha helped increase muscle mass and strength in subjects who consumed 600 mg of this herb and did resistance training for eight weeks, based on a study.
11. Reduces Anxiety
Ashwagandha has de-stress properties. It is a powerful adaptogen that deals with stress in the body.
The research found that ashwagandha reduces hypothalamic-pituitary-adrenal (HPA) axis activity which is responsible for controlling the body’s reaction to stress.
In a study, men who took ashwagandha supplements got a sound sleep. Another research with 60 persons who took 240 mg of ashwagandha in a day for two months experienced the same. Thereby the results suggest ashwagandha as a beneficial remedy for stress and anxiety.
12. Induces Sleep
Withania somnifera, a botanical name of ashwagandha confirms this benefit. The meaning of this name is “Sleep inducing”. Now, I don’t think we have to dig more to find if the herb can do this.
Ashwagandha has been used for ages to provide better sleep which is later confirmed by an evidence-based study.
A review of five science-based studies showed that the plant increased sleep quality and improved mental alertness and managed stress levels who took ashwagandha before sleep.
13. Relieves Pain
Most sources recommend ashwagandha for arthritis, but it is not completely true. Instead, ashwagandha helps to relieve pain in arthritis. Consuming ashwagandha affects the pain signals to the nervous system. The anti-inflammatory properties in the herb also soothe the inflammation in joints and act as a pain reliever.
The anti-inflammatories in ashwagandha soothe skin allergies, treat pigmentation, acne, breakouts, cuts, bruises, and many other skin ailments.
Related: Benefits of Ashwagandha for Skin
In 2015, a study conducted on rheumatoid arthritis treatment found that ashwagandha effectively relieved the pain.
14. Aids Diabetes
Ashwagandha powder helps to regulate blood sugar levels thus it helps diabetes.
According to five clinical studies and a review of several investigations, it is confirmed that treatment with ashwagandha effectively reduced blood sugar, insulin, hemoglobin A1c, blood lipids, and prevented oxidative stress in participants with diabetes.
The anti-inflammatory compounds like withaferin A, in ashwagandha, aid body cells to absorb glucose from the bloodstream.
15. Improves Heart Health
Ashwagandha helps to regulate blood pressure and reduce hypertension. It helps to lower LDL and acts as a pain reliever to chest pain. The herb enhances endurance and immunity though. Thereby it improves heart health by protecting it from possible risks.
Does Ashwagandha treat Erectile Dysfunction?
Erectile dysfunction (ED) becomes the most common problem in nearly 30 million men in the US. Many of them take medications to treat the condition.
Some traditional medicine suggests ashwagandha as good medicine for this, however, its effectiveness is not yet confirmed by brief scientific studies and research.
The available research did not give a positive result for the herb to treat ED directly. But knowing stress and anxiety are the main reasons for erectile dysfunction, consuming ashwagandha can take off stress by regulating the cortisol levels. The lower the stress, the better the libido performance, thereby we can say ashwagandha helps to treat premature ejaculation.
Also, for males, the blood circulation must be done well through the shaft to get an erection. The increased levels of cortisol lead to high blood pressure that can cause erectile dysfunction. As ashwagandha helps with cortisol hormone levels and supports blood arteries for a better blood flow to the genitals, it can be used to treat ED.
How to consume Ashwagandha?
The benefits of ashwagandha for men are confirmed by several kinds of research and studies. But taking it in the right amount is important to get maximum benefits.
Ashwagandha roots and berries can be consumed as supplement capsules, powder forms, tablets, extract, tinctures, and tea.
Ashwagandha tea is the best way to consume the herb that eases the mind and hydrates the body.
Read more: Health Benefits of Ashwagandha Tea
The ashwagandha powder can be used in oats, smoothies, and drinks for added goodness and is easy to add to any dish.
The normal dosage recommended for ashwagandha powder is between 150 mg to 2 g. Ashwagandha is relatively safe but as with herbal supplements, you should consult your healthcare provider to find the right dose for you based on for what purpose you take it.
Though different parts of the plant are used to make supplements, the root is the most commonly used and consumed. The health benefits of ashwagandha are highly dependent on high amounts of withanolides. The root has a high concentration of withanolides.
Ashwagandha powder can be taken with honey, tea, or milk. The root powder is slightly bitter so people often take this as a capsule.
Ashwagandha as Medicine
Ashwagandha plant parts are helpful in various health conditions.
You can use ashwagandha leaves to prepare tea. The leaves may be slightly bitter but they have high amounts of iron that prevent anemia, a condition caused by iron deficiency.
Ashwagandha flowers have diuretic properties and work as aphrodisiacs that enhance sexual energy and desire.
The ashwagandha seeds can kill worms in the body.
Ashwagandha root has all the possible benefits that we discussed above. taking ashwagandha root supplement with meals can reverse hair loss and provide better hair growth.
Related: Benefits of Ashwagandha for Hair
Use Ashwagandha capsules and tonic to treat anxiety, memory loss, and stress in men.
Possible Side effects
Ashwagandha is generally safe to use under recommended dosage. The overdosage of the herb may cause diarrhea, headache, nausea, and drowsiness according to lab studies.
If you have diabetes, thyroid conditions, or autoimmune conditions, avoid using it before you consult your physician about it because ashwagandha affects blood sugar levels, blood pressure levels, and thyroid hormone levels.
Consuming ashwagandha with food during the day prevents its heat effects due to its healing properties.
If you are taking any medications, make sure the intake of ashwagandha won’t interact with them by contacting your healthcare providers.
The bottom line
Ashwagandha manages physical, emotional, and mental stress and improves energy levels. Thereby it can treat most male problems especially related to sexual health. The main benefit of ashwagandha for men is its ability to reduce cortisol levels and improve testosterone production.
The herb also shows its effect in increasing the mobility and quality of sperm. Thus it may help in male infertility.
Ashwagandha worked well in all studies on stress-caused infertility in men ages between 20 and 45. There are records showing the herb helped individuals in conceiving with partners.
As the benefits of ashwagandha for men are proved by many scientific research and studies, it can consider an alternate and herbal remedy for the above discussed male fertility problems.
Always stick to the recommended dosage to avoid possible risks.
Frequently Asked Questions (FAQs)
Does Ashwagandha work like a Viagra?
No, Ashwagandha doesn’t work like viagra. The presence of Ginsenoside in ashwagandha which gives the name Indian ginseng is also the reason for the herb’s effect on the body as viagra.
Also, stress plays a major role in erectile dysfunction, ashwagandha is a stress reliever that treats the causes of ED. The herb has also shown effectiveness in improved erection and endurance.
Is Ashwagandha a Steroid?
No, it is not a steroid. Ashwagandha is a versatile herb that has a wide range of health benefits and high tolerance. The plants from the nightshade family naturally have Withanolides which are steroids responsible for the herb’s adaptogenic properties.
Does Ashwagandha help to last longer in bed?
Yes, Ashwagandha helps to last longer in bed. The herb cures poor libido, increases sex drive and desire, reduces stress, increases testosterone production, and helps with erectile dysfunction. The aphrodisiac and immune-boosting activities in the herb further help with endurance.
Can Ashwagandha cure impotency?
Yes, Ashwagandhs treat causes of impotency. From the time of the Kama Sutra, ashwagandha offers benefits to men’s sexual lives. Not only the old literature but also the modern studies prove the benefits.
The herb helps reduce stress levels thereby preventing high blood pressure. Hypertension results in poor blood flow to arteries that causes impotency. Now it is averted.
Does Ashwagandha increase size?
No, there is no scientific evidence to prove ashwagandha helps penis growth or enlargement. However, the herb offers other penile benefits such as improved sex drive, libido, and erection.
How much time does ashwagandha take to react?
Generally, two weeks combined with a healthy diet and lifestyle. But it may take a few months for you to detect the changes based on your health conditions. You should know when and how to take ashwagandha for a better result. The benefits of ashwagandha for men are effective and safe only when taken in the right dosage.
Should I take ashwagandha in the Morning or Night?
Ashwagandha can be consumed both morning and night. The herb has sleep-inducing and stress-relieving properties so it will be best before bed.
Is Ashwagandha safe to take daily?
Yes, you can consume ashwagandha daily. The best time to take the herb is after food with the advised dosage. It should be taken within the recommended serving and time.