With so many supplements out there, it can be confusing to know which are actually worth adding to your routine. As a personal trainer and nutritionist, I constantly get questions about what should be prioritized, and I have tried a variety myself.
So, what about ashwagandha? This natural supplement has been gaining popularity as many people are realizing the numerous ashwagandha benefits for men. Keep reading to learn more about ashwagandha and see if it would be a fit for you!
5 ashwagandha benefits for men
Reduces stress and lowers cortisol
Ashwagandha is well-known for its adaptogenic properties, helping the body manage stress more effectively. Several randomized controlled trials (RCTs) have demonstrated that men taking ashwagandha supplements experience significant reductions in perceived stress levels and cortisol, the body’s primary stress hormone.
For example, an NIH article shared that “In an 8-week, randomized, double-blind, placebo-controlled study ashwagandha was associated with greater reductions in anxiety, morning cortisol, c-reactive protein, pulse rate, and blood pressure in chronically stressed adults.” Lower cortisol can improve mood, reduce anxiety, and support overall mental well-being, especially in men dealing with chronic stress.
Increases muscle strength and improves body composition
Research involving resistance-trained men has shown that ashwagandha supplementation supports increased muscle mass and strength gains. In one 8-week double-blind study, men supplementing with ashwagandha experienced significantly greater improvements in bench press and leg extension strength, alongside increased lean muscle mass, compared to those on a placebo. This suggests ashwagandha may boost exercise performance and recovery, making it a popular supplement for men seeking better workout results.
May raise testosterone and support hormonal balance
Clinical studies have indicated that ashwagandha can help increase testosterone levels in men, which plays a critical role in muscle building, libido, and energy. In a 12-week trial, men supplementing with ashwagandha showed a notable rise of 14.7% in testosterone compared to the placebo. This difference may be meaningful for men with low or declining testosterone, supporting hormonal balance and vitality.
Can improve sperm parameters and fertility markers
Ashwagandha has been studied for its potential to improve male fertility and has revealed promising results. One study that worked with 46 men over 90 days resulted in “a 167% increase in sperm count, 53% increase in semen volume, and 57% increase in sperm motility on day 90 from baseline.”
Improves sleep quality
Poor sleep is a common issue among men, especially with stress or aging. Research has found that taking standardized ashwagandha extract leads to better sleep quality and reduced insomnia symptoms. Participants experienced quicker sleep onset, longer sleep duration, and more restful sleep, likely due to ashwagandha’s calming effects on the nervous system and its ability to lower cortisol.
How does ashwagandha work in the body?
Ashwagandha works by interacting with the body’s stress response system, primarily the hypothalamic-pituitary-adrenal (HPA) axis. It helps regulate the release of stress hormones like cortisol, promoting a balanced response to physical and mental stress.
Additionally, ashwagandha contains active compounds called withanolides, which have anti-inflammatory and antioxidant properties. These help protect cells from damage and support overall health.
The herb also influences neurotransmitters such as GABA, promoting relaxation and improved mood. Together, these effects contribute to ashwagandha’s ability to enhance energy, reduce anxiety, and support hormonal balance in men.
What is the best way to take ashwagandha?
The best way for men to take ashwagandha is usually in a standardized extract form, ensuring consistent levels of active compounds like withanolides. Capsules or powders are popular options, with typical doses ranging from 300 to 600 mg daily, often split into two doses for better absorption.
Taking ashwagandha with meals can reduce any potential stomach upset and improve absorption. For men focused on fitness or stress relief, consistent daily use for at least six to 12 weeks is recommended to see benefits. Always choose high-quality supplements and consult a healthcare provider before starting if you have any concerns.
Potential side effects and safety tips
Ashwagandha is generally safe for most men when taken at recommended doses, but some may experience mild side effects like stomach upset, diarrhea, or headaches. Rarely, allergic reactions can occur.
Men who have autoimmune diseases should avoid ashwagandha unless advised by a doctor. It may interact with medications such as sedatives, thyroid supplements, or blood pressure drugs, so consulting a healthcare provider before use is important.
To minimize risks, start with a lower dose and monitor how your body responds. Choosing reputable brands ensures product quality and safety for long-term use.
Frequently asked questions
Should men take ashwagandha every day?
Men can take ashwagandha daily if it’s within the recommended dosage and approved by a healthcare provider. Daily use may help maintain consistent levels in the body, supporting benefits like stress reduction, strength, and stamina. However, monitoring for side effects and adjusting as needed is important for safety.
How quickly does ashwagandha work?
Ashwagandha’s effects can appear within a few days for reduced stress or improved sleep, but physical performance and testosterone benefits often take six to 12 weeks of consistent use. Individual results vary based on dosage, health status, and lifestyle factors, so patience and regular supplementation are key for optimal results.
How does ashwagandha make you feel?
Ashwagandha may help you feel calmer, more focused, and less fatigued by reducing stress hormones and supporting energy levels. Some men also notice improved mood, better sleep quality, and enhanced workout performance. Effects vary, so responses can range from subtle to more noticeable depending on consistency, dosage, and individual needs.
