5 proven Benefits of Ashwagandha for Men and Risks

Ashwagandha has become a popular supplement in the health and fitness world, especially for men. From increasing testosterone to managing stress levels, it’s often called “Indian ginseng” (1, 2). It has been used in Ayurveda for 3000 years (4).

But what does ashwagandha actually do? Is it safe? How much ashwagandha per day is right? And what are the side effects? This blog is your go-to guide for ashwagandha benefits for men, the science behind it, and what to be careful about.

🌿 What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its adaptogenic properties, meaning it helps the body manage physical and emotional stress.

It is recommended to improve energy, stamina, sleep, hormonal health and reduce stress (3, 4, 5, 6). The ashwagandha root is the most commonly used part for medicinal purposes, though some supplements also use the leaf extract.

Ashwagandha Benefits for Men

Studies show that ashwagandha has antioxidant, anti-inflammatory and anti-cancer properties (7, 8). Let’s explore if ashwagandha helps support men’s health, fitness, and well-being.

1. Boosts Testosterone Levels Naturally

It is claimed that ashwagandha can increase testosterone, especially in men dealing with stress or fertility issues (9, 10, 11, 12). Higher testosterone also supports muscle growth.

Inconclusive Studies: In a clinical trial, men who took ashwagandha for 8 weeks showed 17% higher testosterone levels than the placebo group. However, a systematic review and meta-analysis says that there aren’t enough strong studies yet to say for sure that ashwagandha helps with male infertility, even though early results look promising.

We need more large, high-quality trials to confirm its effects. Future research should also explore how exactly it works and which parts of the plant are most effective (13).

2. Reduces Stress and Cortisol

Ashwagandha is well-known for lowering cortisol, the body’s main stress hormone (14, 15, 16, 17, 18). Chronic stress can harm reproductive health, sleep, and weight control, all of which this herb helps balance.

📘 What does ashwagandha do? It acts on the adrenal system to reduce stress signals, making you feel calmer.

Take a look at the natural ways to support serotonin production.

🏋️‍♂️3. Improves Muscle Strength and Recovery

If you’re into fitness or bodybuilding, ashwagandha may help improve your results by:

• Increasing muscle mass

• Reducing exercise-induced damage

• Speeding up recovery time

  
  

✅ One study showed men who took ashwagandha gained more lean muscle and had better endurance compared to those who didn’t.

Ashwagandha and ginseng were tested in animals to compare their effects on stress and strength. Both herbs helped mice swim longer, showing strong anti-stress benefits. Ashwagandha also led to better weight gain in rats and increased muscle size, performing slightly better than ginseng in some areas.

This suggests Ashwagandha may support both energy and physical strength.

4. Enhances Sleep Quality

You might be wondering: Does ashwagandha make you sleepy? Yes, but in a good way (19, 20, 21, 22, 23). Ashwagandha promotes deeper, more restful sleep by reducing anxiety and calming the nervous system. It won’t knock you out like a sedative, but it helps your body fall asleep naturally.

Some studies showed side effects like allergic dermatitis, acid reflux, headache and liver injury (24, 25, 26).

Therefore, use it cautiously and not for a long time.

5. Supports Male Fertility

According to Ayurveda, ashwagandha helps improve strength, reduce stress, and balance hormones, which can all play a role in reproductive health. Today, modern science is also studying ashwagandha and finding that it might help improve sperm quality and testosterone levels in some men (28, 29, 30, 31).

However, some studies report no change or even side effects after taking ashwagandha (32, 33). While many people find it helpful, others believe more research is needed to be sure how well it works and if it’s safe for everyone.

Ashwagandha might be useful especially useful for men going through fertility treatments or IVF.

How Much Ashwagandha Per Day?

Talk to your doctor to see if it is safe for you. A daily dose of 300–600 mg of standardised ashwagandha root extract or a mix of root and leaf is recommended.

💡 Tip: Start with 300 mg once daily and increase to twice daily if needed. Always take it with meals to avoid stomach discomfort.

Ashwagandha Side Effects You Should Know

Ashwagandha is considered safe for most people. But you might experience side effects, especially at higher doses or with certain health conditions.

Common Side Effects:

• Mild drowsiness

• Upset stomach or diarrhoea

• Lowered blood pressure

• Headache in rare cases

  
  

Who Should Avoid Ashwagandha:

• People with thyroid issues (it may alter hormone levels)

• Those with autoimmune conditions (it may stimulate the immune system)

• Pregnant or breastfeeding women

• People on medications for anxiety, depression, or diabetes

  
  

Higher concentrations of heavy metals like lead and chromium were found in different parts of the Ashwagandha plant (34). Heavy metals can affect the kidneys, brain and nervous system (35, 36, 37). Lead exposure is also linked to certain types of cancer (38, 39, 40). Therefore, always consult a healthcare provider before adding herbal supplements to your routine.

Ashwagandha Root vs Leaf Extract: What’s the Difference?

Many people don’t realize there’s a big difference between ashwagandha root and leaf extract.

Feature	Root Extract	Leaf Extract
Traditional Use	Used in Ayurveda	Less common in classical texts
Research Support	More clinically studied	Limited studies
Potency	Balanced and safer	It may be more stimulating
Best For	Stress, testosterone, sleep	General wellness

✅ Pro tip: Look for trusted, branded forms like KSM-66 (root only) for safety and efficacy.

🔍 Common Questions About Ashwagandha for Men

1. Is ashwagandha safe for long-term use?

Yes, for most men, when taken in moderate doses and under guidance.

2. What does ashwagandha do for men's health?

It supports hormones, reduces stress, improves sleep, and aids fertility.

3. Does ashwagandha make you sleepy or alert?

It relaxes the nervous system, so it may help you sleep better, but it also boosts daytime energy when taken regularly.

📝 Takeaway: Is Ashwagandha Right for You?

The answer varies person to person. If you’re looking to boost energy, improve sleep, support fertility, or just feel more balanced, ashwagandha can be effective. This is especially for men under high stress or going through physical challenges.

✅ Choose root extract over leaf.

✅ Stick to a moderate dose.

✅Always consult your doctor first, especially if you're on medication or have underlying health conditions.

📣 Next Steps

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• 💬 Book a free 15-minute health consultation to discuss your health goals and concerns.

  
  

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Ashwagandha in Hypothyroidism

Hypothyroidism, a condition where the thyroid gland doesn't produce enough thyroid hormones, affects many individuals worldwide. A study published in the Journal of Alternative and Complementary Medicine investigated the effects of ashwagandha on subclinical hypothyroidism.

The results indicated that ashwagandha supplementation led to significant improvements in thyroid function, including increased levels of triiodothyronine (T3) and thyroxine (T4), and decreased levels of thyroid-stimulating hormone (TSH). These findings suggest that ashwagandha may be beneficial for individuals with subclinical hypothyroidism, but further research is needed to confirm its efficacy and safety in this context.

🧠 Ashwagandha in Neurodegenerative Diseases

Parkinson's Disease

Parkinson's disease is a neurodegenerative disorder that affects movement. Preliminary research indicates that ashwagandha may have neuroprotective properties. A review published in Frontiers in Pharmacology highlighted that ashwagandha's active compounds could help reduce oxidative stress and inflammation, which are implicated in the progression of Parkinson's disease.

However, clinical studies are limited, and more research is necessary to establish ashwagandha's role in managing Parkinson's disease.

Alzheimer's Disease

Alzheimer's disease is characterized by cognitive decline and memory loss. Some studies suggest that ashwagandha may support brain health by enhancing antioxidant activity and reducing inflammation. A study in the Journal of Dietary Supplements found that ashwagandha extract improved cognitive function and memory in individuals with mild cognitive impairment.

While these results are promising, larger and more rigorous clinical trials are needed to confirm ashwagandha's effectiveness in Alzheimer's disease.

🧪 Research Status and Safety Considerations

While ashwagandha has been studied for various health benefits, much of the research is in its early stages. Most studies have been small-scale or conducted on animals, and more extensive human clinical trials are necessary to fully understand its efficacy and safety.

The current evidence supports ashwagandha's potential in areas like stress reduction, testosterone enhancement, and fertility support, but its role in conditions like hypothyroidism, Parkinson's disease, and Alzheimer's disease requires further investigation.