Best ashwagandha for men (testosterone, libido, men's health, more)

As far back as a few thousand years ago, Ayurvedic medical practitioners argued that the use of ashwagandha adds strength worthy of a workhorse, improves sex drive and reduces stress.

We looked at what the latest scientific research suggests about the effects of ashwagandha on men's health. Find out if it's a natural booster of the father-in-law that will make you lift more at the gym or have a great night's sleep... because you're finally sleeping well. 

See also:

• Ashwagandha
• Ashwagandha - contraindications
• Ashwagandha - side effects
• Ashwagandha - what not to combine with?
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• Ashwagandha KSM-66 - what is it?
• Ashwagandha - morning or night?
• Ashwagandha - when does it start working?
• Ashwagandha for sleep, sex, stress - dosage

Ashwagandha - what is this plant?

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Ashwagandha, also known as Indian ginseng or vashwagandha is a plant popular in Ayurvedic medicine, used to, among other things, increase vitality, reduce stress, improve memory and concentration and support sleep qualityand.

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It belongs to the group adaptogens, i.e. plants that induce physiological, morphological or biochemical changes in the human body through bioactive constituents such as alkaloids, vitanolides, sterols and lactones .

These compounds have been shown in scientific studies to exhibit antioxidant, antimicrobial, anti-inflammatory, anticancer and analgesic activities, among others. They affect stress regulation and improve cognitive functionand.

The balance of bioactive compounds contained in ashwaganda is important, as different components can act synergistically or complementarily, allowing the plant to exhibit a broad spectrum of biological actions.

How does ashwagandha help men?

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For thousands of years, Ayurvedic medicine has recommended ashwagandha to men to improve vitality, libido, fitness and health. The plant is said in Eastern medicine to give strength and vitality to a horseand. And what do modern researchers suggest?"

Scientific research suggests that ashwagandha:

Improves testosterone

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Ashwagandha may be a natural testosterone booster -so suggests several scientific studiesand.

Adequate levels of this testosterone in men affectand:

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• sexual health,
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• sperm production,
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• building muscle mass,
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• proper bone density,
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• stress and well-being,
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A 2022 study on a group of 50 men found that the use of 600 mg of ashwagandha extract daily for 8 weeks raised testosterone levels by 17% and contributed to improved subjective satisfaction with sexual healthand.

The placebo group reported a 1.45% increase in testosterone and slightly lower satisfaction with sexual function .

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A study involving 43 obese men aged 40-70 years was conducted in 2019. They were divided into two groups that took:

• 600 mg ashwagandha (including 21 mg vitanolides), 
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• placebo;
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After 16 weeks, the group taking ashwagandha extract had an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production, and a 14.7% greater increase in testosterone than those taking placeboand.

In a 2013 study, 12-week supplementation with 675 mg of ashwagandha extract raised testosterone levels by 17% in a group of infertile men with suboptimal testosterone levels prior to therapyand.

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Improves semen quality

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Semen quality consists of several parametersand:

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• volume,
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• pH,
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• sperm count,
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• sperm motility,
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• sperm morphology,
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• sperm viability,
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• presence of leukocytes,
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According to some scientific studies, regular use of ashwagandha can improve semen quality, which is indicative of a man's good health and ability to conceive.

In 2009, an interesting study was conducted involving 60 infertile men with normozospermia. This condition means that they are unable to impregnate a woman despite normal sperm concentration. It is a reversible process, unlike infertility.

In this group, 20 of them were under severe psychological stress, 20 were smokers and 20 experienced infertility of unknown cause.

The men, aged 25-38 years, were measured on various biochemical (including semen quality, hormones) and psychological (mood, life satisfaction) parameters. They then took 5 g of ashwagandha powder as a drink with milk for three months.

All groups - especially the highly stressed men's group - reported:

• increased testosterone levels,
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• reduction of cortisol (the so-called stress hormone)
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• improving semen quality,
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• increasing sperm count and motility,
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Interestingly, eight partners of the men studied became pregnant before the end of the 3-month studyand.

Another study with found that using 675 mg of ashwagandha extract for 3 months increased sperm count by 167%, semen volume by 53% and sperm motility by 57% .

A review of eight studies published in 2018 concludes that regular use of ashwagandha extract improves reproductive system function by reducing infertility among men, improving semen quality and reducing oxidative stressand.

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Benefits for sexual health

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The 2022 study involved 50 men with reduced sex drive. They were divided into groups in which they took either a placebo or 600 mg of ashwagandha extract daily for 8 weeks.

The results of this study are as follows.

The results of this study showed that the ashwagandha-taking group had increased testosterone levels and improved sexual function such as feeling arousal, drive or orgasmand. 

Ashwagandha reduces stress levels, anxiety and improves quality of sleep -all of which benefit sexual health. When you're relaxed and able to cope with tension more easily, plus you're rested - you're more likely to feel like having sex.

Promotes post-workout recovery

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During training, your body exploits, among other things, the musculoskeletal system and the central nervous system. The body is working at high speed and this is a stress factor for it - even despite the release of endorphins during exerciseand.

This is why recovery is so important, so that the body can literally soothe itself and be ready for the next workout. Regular use of ashwagandha can help you do just that.

A 2021 analysis involving 12 scientific studies with a total of 615 participants found that ashwagandha use had a positive effect on various performance-related variables compared to a placebo or control groupand.

Ashwagandha may improve:

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• muscle strength,
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• muscle growth,
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• regeneration of the body,
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• oxygen threshold,
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• stamina,
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Good recovery is not just about subjective sensations such as soreness or fatigue - it is also about a range of effects that can be seen on the glass. Researchers can observe, for example, the concentration of certain proteins after a workout and assess recovery capacity.

A 2018 study involved men who did strength training for eight weeks and used 600 mg of ashwagandha extract. The results suggest that this plant supports muscle mass recovery, and this was observed in the increase in serum creatine kinase (24 to 48 hours) after the end of training. A smaller increase of this muscle protein in the bloodstream corresponds to faster repair of muscle tissue and therefore better recoveryand.

Increases muscle strength

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A 2018 study suggests that use of 500 mg of ashwagandha extract for 12 weeks improves upper and lower body strength and promotes favourable weight distribution (muscle to fat ratio) .

In another 2015 study involving 50 men aged 18-50 years, use of 600 mg of ashwagandha for 8 weeks increased muscle mass and strength . The subjects trained 3 times a week and performed FBW ( Full Body Workout -whole body training).

At the end of the study, they were able to lift more (including 46 kg more in the chest press), and muscle mass increased (including a 3.37 cm increase in chest circumference). The results were better than in the group taking placebo.

Improves performance and endurance

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It's a cool feeling when the first impressions after a 'breathless' workout pass and we feel that, over time, we can train for longer and our lungs are already 'trained'. VO2 max, or oxygen ceiling, is an indicator of physical performance. It determines the maximum amount of oxygen the body is able to take in during an intense workoutand.

Eight-week supplementation with 500 mg of ashwagandha root extract improved VO2 max in the treadmill test (by 12.5%) and time to feeling exhausted (7.2%). The subjects were elite cyclistsand.

Another study involved - in contrast - young men with sedentary lifestyles. Forty subjects between the ages of 10 and 25 were split into groups and took:

for 8 weeks.

• 500 mg ashwagandha extract,
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• 500 mg of arjuna almond extract,
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• 500 mg ashwagandha extract + 500 mg arjuna almond extract,
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• placebo.

The study showed that ashwagandha increased speed, power and VO2 max in participants, while arjuna almond increased VO2 max and lowered resting systolic blood pressure. When given in combination, improvements were seen in all parameters except balance and diastolic blood pressure.

Ashwagandha may be useful for general weakness, improving lower limb muscle speed and strength, and neuromuscular coordination.

Optimal VO2 max is not only important for athletes, but for everyone. A low VO2 max is associated with an increased risk of mortality, while a higher VO2 max is associated with a lower risk of heart diseaseand.

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Other benefits of ashwagandha

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What areas of health are affected withania somnifera?

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• Mind fitness. Regular supplementation can improve memory and focus, benefiting mind function.
• Stress, anxiety and mental tension. Ashwa is known for its anti-anxiety effects, and stress relief. It lowers cortisol and supports mental health.
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• Sleep disorders. Systematic intake of this plant can improve the quality of sleep, by making it easier to fall asleep, calmer and extending nighttime rest time.
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• Self-esteem. By reducing stress and improving quality of sleep it positively affects mood and motivation.
• Fatigue. Vitania sluggard may reduce feelings of fatigue and add energy. This can be linked to improved sleep quality - when you are sleepy, you have more desire to perform.
• Resilience;  Supports immune system function.
• Antioxidation of the body. Eliminates harmful free radicals, reduces oxidative stress and reduces the negative consequences of their action.
• Lipid management. Ashwagandha reduces 'bad' LDL cholesterol.
• Pain relief. Reduces pain sensation during chemotherapy and in osteoarthritis.

Ashwagandha - how to use it to make it work?

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Scientific studies testing the potential of ashwagandha have mostly used high-quality standardised extracts of the root (e.g. KSM-66). Using the right extracts and daily dosage can have beneficial health effects, so choose your formula carefully.

What to look out for?

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• Form. Standardised ashwagandha root extract (e.g. KSM-66) is the best quality form of this plant, with a high content of bioactive compounds. Avoid powdered leaves or root, they are of poorer quality.
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• Daily allowance. Scientific research suggests that taking 600-1000 mg of ashwagandha extract daily may benefit health and wellbeing.
• Time of use. Scientific research suggests that ashwagandha can be safely used for 8-12 weeks, and then it is worth taking a one-month break. Such a period of taking this plant should produce noticeable effects.
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• When to take? The time of day does not matter, as ashwagandha does not have an immediate effect. It is best taken with a meal high in healthy fats, for better absorption.
• Product. Choose a standardised root extract given the percentage of bioactive compounds. You know what you are taking and in what quantity, and you are assured of the quality of the raw material.

See also:

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• Ashwagandha - when does it start working?
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• Ashwagandha in the morning or at night?
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Who needs ashwagandha?

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Ashwagandha can naturally support your health, wellbeing and fitness. Consider treatment if:

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• you are overtired,
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• you have moderate sleep problems,
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• you experience stress, anxiety and mental tension,
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• you want to improve sports performance,
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• you are looking for natural libido support,
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• you want to improve your mood,
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• you are trying to have a baby,
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Contraindications to use

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Ashwagandha should not be usedand:

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• pregnant and breastfeeding women,
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• persons under 18 years of age,
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• patients with autoimmune diseases, bleeding disorders, gastric ulcers,
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• patients taking certain groups of medications,
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• patients planning surgery,
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Learn more:

• Ashwagandha contraindications to use
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• Ashwagandha - what not to combine with? Interactions

Side effects

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The use of ashwagandha may causeand:

• abdominal pain,
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• vomiting,
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• nausea,
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• diarrhoea,
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• headache,
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• rash,
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• bad mood,
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• insomnia, drowsiness, nightmares,
• insomnia, drowsiness, nightmares,
• insomnia.
• thyroid dysfunction,
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To avoid side effects, check for contraindications to use and for interactions between your medicines and other dietary supplements you are taking. If in doubt, advise your doctor or pharmacist.

See also:

• Protein supplement
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• Creatine
• Arginine
• Citrulline
• Caffeine
• Cordyceps
• Maccharide
• Maca
• Collagen for athletes

Summary

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