What Does Ashwagandha Do for Men? A Deep Dive Into Benefits, Strength & Hormones

Here at Osh Wellness, we talk a lot about the health benefits of Ashwagandha. We have discussed its many uses during conception, pregnancy, and motherhood. However, many of these topics apply to women.

But Ashwagandha can have many benefits for men as well. It’s a powerful addition to the male diet that may help reduce stress, boost testosterone, and even increase muscle mass. Here’s why this ancient herb is a modern powerhouse for men.

Ashwagandha is a herb that has been used for centuries in practices like Ayurveda. 

For thousands of years, it has been prescribed to treat pain, inflammation, insomnia, and more. As an adaptogen, it is very efficient at helping your body manage stress. The name Ashwagandha translates to “the smell and strength of a horse”. This is about its libido and strength-boosting properties. 

Commonly, the root is dried and ground. Ashwagandha powder can be added to beverages or tonics. 

Here are seven tried and tested ways that ashwagandha can be used by men.

Ashwagandha is typically sought after for its calming and grounding properties. Classified as an adaptogen, it can help your body combat the negative effects of stress. 

In studies, researchers noted that Ashwagandha was able to block the brain’s stress pathways and help to regulate the nervous system's chemical messages. This may lead to lower anxiety, reduced insomnia, and general feelings of calm.

When your body is stressed, your cortisol levels become elevated. After all, cortisol is known as the stress hormone.

Ashwagandha is believed to reduce cortisol levels. For those who have chronically high cortisol, taking Ashwagandha may also help with lowering high blood sugar levels and improving weight management.

Insomnia is generally a side effect of stress and high cortisol. Ashwagandha can be very helpful in relieving insomnia thanks to its stress-fighting properties. 

It helps to improve sleep quality by lowering cortisol levels, allowing your body to prepare for rest and the restorative process. Ashwagandha is such an excellent sleep tonic that it is recommended as a pre-slumber drink, known as “moon milk”.

Ashwagandha’s literal translation, “strength of a horse” alludes to its vitality and strength boosting qualities. In a study of men who supplemented with the herb, it was found to increase their muscle mass and ultimately their strength. 

These muscle gains are not only great for men who want to improve their gym workouts, but also those who are recovering from any type of injury or illness. Ashwagandha may also improve body composition by lowering your body fat percentage.

As a time-tested fertility method, ashwagandha is recommended for both men and women who are trying to conceive. This is because when it lowers cortisol, the body can then focus on producing and regulating anabolic hormones, including testosterone.

The production of testosterone greatly improves fertility. One study has shown that men taking Ashwagandha had better sperm health and motility, and a higher sperm count. It is also effective in increasing libido.

Ashwagandha is also known for its antioxidant properties. This quality is thought to help protect nerve cells from free radicals and oxidative stress, both of which can be harmful to memory and brain function. 

In Ayurveda, ashwagandha has long been used to treat memory problems and strengthen cognitive abilities. A study has found this practice to be beneficial. Participants taking the herb reported improved memory, reaction time, focus, and task performance.

The antioxidant qualities of Ashwagandha can help decrease inflammation, boost immunity, and possibly even lower your risk of cancer. 

Research  has shown that a compound in Ashwagandha, called withaferin, disrupted the formation of new cancer cells and worked to treat existing cancer cells. In addition, it is thought to lower inflammation, raise the body’s levels of infection-fighting cells associated with immunity, and protect cells against free-radical damage.

Ashwagandha is rising in popularity, but it has been a prominent Ayurvedic herb for centuries. Scientific studies are beginning to prove its benefits related to stress reduction, improvements in fertility, and overall promotion of physical and mental health.  

Taking ashwagandha is a natural way to help rebalance your body and improve your health.

Ashwagandha is commonly taken in powder form after the root has been dried and ground. Ashwagandha powder is very versatile. It can be added to tonics, warm beverages, smoothies, or even yogurt. 

One teaspoon of powder per day is typically enough to receive its many benefits. Always talk to your health professional before taking any supplements.

Ashwagandha does not cause any adverse side effects for most individuals. 

However, if you take more than the recommended dose the following side effects are possible:  upset stomach, nausea, loose stool, drowsiness, and headaches