The health benefits of ashwagandha for men

When summer arrives in the mountains and the Pacific Northwest, more of us are out running, cycling and hiking. Longer days mean more activity, and we need more energy to match. In many traditions, ashwagandha (Withania somnifera, a member of the nightshade family) is the herb for the 21st-century man who wants more energy, stamina and vitality, for exercise and for his sex life.

Ashwagandha has also traditionally been used for men worn down by fatigue, low libido, infertility, poor memory, insomnia and the exhaustion that comes from work and lifestyle. To understand it, it helps to understand where it comes from.

Ashwagandha in Ayurvedic medicine

Ayurveda is a traditional system of medicine from India that dates back thousands of years. It aims to bring each person into balance with their own constitution, using herbs, nutrition, massage, movement and other practices. In Ayurveda, constitution is described through three doshas: kapha (water and earth), vata (air and space) and pitta (fire).

In Sanskrit, ashwagandha means “the smell of a horse,” a nod to the strength and sexual vigor it was said to give. Its root, sometimes called Indian ginseng or winter cherry, is considered Ayurveda’s main tonic for men: a rasayana, or rejuvenating herb. It was traditionally used as an aphrodisiac, a nerve tonic and a calming herb, for men with exhaustion, weight loss from illness, poor memory, sexual weakness, infertility or insomnia, much the way ginseng is used in Chinese medicine.

What the research shows

Ashwagandha has been studied far more since I first wrote about it. Here’s what larger reviews of human trials have found:

• Stress and anxiety: a review of 12 randomized trials with 1,002 people found lower stress and anxiety scores with ashwagandha than with placebo, though the authors rated the certainty of the evidence as low.¹
• Sleep: a review of 5 randomized trials with 400 adults found a small but real improvement in sleep, especially in people with insomnia, at doses of 600 mg a day or more, taken for 8 weeks or longer.²
• Hormones: a 2026 review of 23 randomized trials with 1,706 people found lower cortisol (a stress hormone) and higher testosterone in men, by about 57 ng/dL on average.³
• Strength and memory: another 2026 review of 20 trials with 1,249 adults found modest gains in muscle strength in physically active people, and in memory and attention. It found no effect on body weight or body fat.⁴
• Endurance: a smaller review of 5 trials with 162 athletes and healthy adults found improved VO2max, a measure of aerobic fitness, but the studies were few and varied.⁵

The NIH’s National Center for Complementary and Integrative Health sums it up this way: some ashwagandha preparations may help with stress and insomnia, and there’s limited evidence that taking it for 2 to 4 months may raise testosterone and improve sperm quality.⁶ Most studies are short and many use one brand’s extract, so results may not apply to every product.

Safety: what’s changed

When I first wrote about ashwagandha, it was considered to have no true contraindications. We know more now. According to the NIH:⁶

• It can cause drowsiness, stomach upset, diarrhea and vomiting in some people.
• Rare cases of liver injury have been linked to ashwagandha supplements.
• It isn’t recommended for people with autoimmune or thyroid disorders, and it may interact with thyroid hormone medication.
• Because it may raise testosterone, men with hormone-sensitive prostate cancer should avoid it.
• It should be avoided during pregnancy and breastfeeding.
• It may interact with medications for diabetes, high blood pressure, seizures and sleep, and with immunosuppressants.

People who are allergic to nightshade plants (such as tomatoes, peppers and potatoes) may also react to it.

Ashwagandha for today’s man

Ashwagandha root has a long history as a tonic for energy, stamina, sexual vitality and a calmer nervous system, the kind of support the overworked business owner or busy father is often looking for. Research now backs some of that tradition, especially for stress and sleep. It isn’t right for everyone, and quality varies between products. Talk with a licensed naturopathic physician or your own doctor before taking ashwagandha or any other botanical medicine.

Want to hear more? Listen to our podcast episode on berberine, ashwagandha and herbal medicine.

This article is general education, not medical advice, and does not create a doctor–patient relationship. Talk with your own doctor before changing your diet, supplements or medications.

Sources

1. Akhgarjand et al. (Phytotherapy Research, 2022): Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis (12 randomized trials, 1,002 participants)
2. Cheah et al. (PLoS One, 2021): Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis (5 randomized trials, 400 participants)
3. Fornalik et al. (Planta Medica, 2026): Hormonal modulation with Withania somnifera: systematic review and meta-analysis of randomized controlled trials (23 trials, 1,706 participants)
4. Zhu et al. (Frontiers in Pharmacology, 2026): Effects of ashwagandha on cognitive and physical function in adults: a systematic review and meta-analysis (20 randomized trials, 1,249 participants)
5. Pérez-Gómez et al. (Nutrients, 2020): Effects of ashwagandha on VO2max: a systematic review and meta-analysis (5 randomized trials, 162 participants)
6. NIH National Center for Complementary and Integrative Health: Ashwagandha

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