Ashwagandha is an adaptogenic herb that is used to produce certain natural medicines.
The main medicinal properties associated with Ashwagandha root extract are since the herb acts as an adaptogen in the human body, meaning it helps your body handle stress and anxiety.
One study tested its benefits on sperm quality in infertile men, who received 5 grams per day over a three-month period. The men in this study had a 10-22% increase in testosterone levels.
While there are many hormones in the male body, the most well-known of them all would certainly be testosterone.
The production of testosterone starts to increase significantly when a boy reaches puberty. After 30 years of age, testosterone production gradually starts to decrease.
For some men, this decrease may be subtle and will not cause any serious side-effects. In other cases, a man may find that the decline in testosterone is more rapid – this can cause several adverse events to occur.
Testosterone is responsible for the reproductive system, bone health, cognitive function, and even muscle strength1.
Many herbal remedies have been suggested as therapeutic agents to help boost testosterone and improve sexual performance.
We take a closer look at Ashwagandha benefits and how this herb might help men increase testosterone hormones.
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What is Ashwagandha?
Also known as Ashwagandha Withania somnifera, this plant is not only considered a powerful natural herb due to its ability to act as an adaptogen.
Adaptogen is a term used to refer to specific plants that can change the way that the body reacts to stress. The use of a plant that is classified as an adaptogen can produce several advantages in both men and women.
Ashwagandha withania is also filled with several plant-based chemicals that produce additional benefits when consumed.
Thus, when considering the potential benefits of Ashwagandha, it is important to look further than just the fact that the herb is an adaptogen.
Low Testosterone in Men
Ashwagandha for men has become an exceptionally popular herbal supplement. Several claims have been made regarding the potential of Ashwagandha to increase testosterone.
Many studies have looked at how the effects of Ashwagandha could potentially act as a therapeutic agent for men who have testosterone levels that is lower than what it should be.
Symptoms of low testosterone include
- Irritability/ mood swings
- Fatigue
- Increased body fat
- Decreased bone mass
- Low semen count /sperm production
- Poor memory or focus
- Low blood count (amenia)
- Sleep apnea
How Does Ashwagandha Work?
While there are several benefits associated with the use of Ashwagandha, men need to understand how exactly the herb will work in their bodies.
First of all, it should be noted that only two parts of the Ashwagandha plant are used in the production of supplements that contain this ingredient. The specific parts that are used include the berry that grows at the top of the plan, as well as the root.
The plant contains a range of chemicals that are responsible for the specific health benefits that have been associated with its use. The majority of these chemicals are classified under the category of withanolides.
These chemicals may interact with the brain and produce a calming effect. They may also have an interaction with inflammatory triggers and responses in the human body, which could provide a reduction in inflammation that has developed.
Furthermore, the withanolides found in Ashwagandha may interact with blood pressure. This may lead to a reduction in blood pressure levels. There may also be an alteration in immune function when the body is exposed to these chemicals.
Is It A Proven Testosterone Booster?
Ashwagandha is primarily used as an adaptogen, meaning it helps your body handle stress and anxiety.
One study tested its benefits on sperm quality in infertile men, who received 5 grams per day over a three-month period. The men in this study had a 10-22% increase in testosterone levels
Ashwagandha helps increase testosterone levels and significantly boosts sperm quality and fertility in men
To provide a better overview of whether or not the herb is effective, we should turn our focus to a few studies that have looked at this particular subject.
Study 1)
Researchers at the Chhatrapati Shahuji Maharaj Medical University in India looked at how the use of Ashwagandha affected reproductive health in a male population.
The study did not only test the effects the plant had on the reproductive system but also did additional tests. One of these was to assess the testosterone levels in men treated with Ashwagandha. (1)
A total of 150 men were included in the study. Among the participants, 50% of the men were considered healthy, with no existing fertility issues. The other 50% of the participants were undergoing screening for infertility issues at the time of the study.
Men were treated with a daily supplement that contained Ashwagandha root. Following the study, researchers discovered that the use of Ashwagandha root extract produced an improvement in both the motility and count of sperm among men who had previously experienced male infertility.
Apart from these, there was a significant increase in testosterone levels among the men who were treated with the herbal extract. There was also an increase in other hormones, including the Luteinizing Hormone.
Other than these findings, the researchers also noted an increase in vitamin C, E, and A, in the bodies of the male participants who were treated with the Ashwagandha extract. There was an elevation of specific enzymes that are known to produce antioxidant activities in the human body, as well.
Study 2)
In another study (2), researchers focused on examining the impact that the Ashwagandha root extract has on muscle strength, as well as on the recovery of muscle tissue following a workout session.
These are two critical factors that correlate with the level of testosterone that is present in the male body. Men with low testosterone will often find that muscle size and strength becomes reduced – and this may also lead to lengthier recovery time.
The study was conducted over a period of eight weeks. A total of 57 men were enrolled in the study. All participants had minimal experience with any resistance training. The participants were divided into two groups, which included a treatment and placebo group.
The treatment group that was part of the study were provided with a 300mg Ashwagandha root extract supplement that was taken two times each day during the eight weeks. The other group was offered a placebo supplement.
Male participants experienced a significant improvement in their muscle strength. Improvements were observed in bench-press and leg-extension exercises. In addition to increasing muscle strength, recovery time was shorter among those men who were treated with Ashwagandha root extract.
Study 3)
Another noteworthy finding of the study was a significant improvement in the testosterone levels among the treated men. This yielded more evidence that Ashwagandha does seem to be a potentially beneficial herbal remedy for men who experience a decline in their testosterone levels.
This increase in testosterone can yield several benefits for a man – it may even act as a way to improve their erections. This is primarily due to the fact that testosterone plays a role in regulating sex drive. This would also, of course, help to produce a lower risk of erectile dysfunction.
Other supplements to boost testosterone levels include:
- Tribulus terrestris
- Dehydroepiandrosterone (DHEA)
- Vitamin D
- Horny goat weed
- D-Aspartic Acid
- Fenugreek
- Ginger
- Zinc
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Other Benefits of Ashwagandha
Let’s consider a couple of additional benefits that Ashwagandha root brings to the body:
It’s an ancient medicinal herb
Ashwagandha is a potent adaptogenic herb that provides stress-relieving properties.
Ashwagandha can boost testosterone and increase fertility in men
In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, Ashwagandha treatment led to a significant increase in testosterone levels. In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels
May increase muscle mass and strength
A 2015 study (3) found that ashwagandha supplementation is associated with significant increases in muscle mass and strength. This, therefore, suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.
May lower cholesterol and triglycerides
Ashwagandha may help improve heart health by reducing cholesterol and triglyceride levels. Animal studies have found that it significantly decreases levels of these blood fats.
May reduce inflammation
The withanolides found in the plant are regarded as a potent anti-inflammatory agent.4.
May improve brain function, including memory
At the National Brain Research Center (NBRC), scientists tested the herb on mice with Alzheimer’s. After 20 days of treatment cognitive performance of the mice improved significantly.
Might have anticancer properties
The compounds are known as withanolides found in this Ayurvedic herb also seem to possess anti-tumor properties. This means the herb could be helpful for the prevention of cancer and may even hold potential for men who have already developed cancer.
Can reduce blood sugar levels
In one study4, researchers found that the use of withanolides from the Ashwagandha plant also produces a hypoglycemic activity in the body. This essentially means that the root extract might be able to improve insulin secretion and reduce blood sugar levels in patients with diabetes and those who are considered to be insulin resistant. This makes the use of these supplements an excellent option for people looking for ways to control their blood sugar.
Can reduce cortisol levels
Studies have also provided evidence that the Ashwagandha plant can cause a decrease in cortisol levels in the body5. While short bursts of cortisol (stress hormone) can be beneficial, chronically experiencing an elevated level of cortisol can be very harmful to the body.
May help reduce stress and anxiety
Those with high levels of stress and anxiety may also benefit from using a supplement that contains Ashwagandha6.
May reduce symptoms of depression
Research has suggested that Ashwagandha may hold promise in the treatment of depression and anxiety symptoms in schizophrenia.
Is safe for most people and widely available
Ashwagandha is considered generally safe and without major adverse effects.
Side Effects
While Ashwagandha has been deemed an effective way for men to boost their testosterone levels and even to assist in reducing stress, it is important to take note of the potential side-effects that the herb may cause before using it.
The good news is that an otherwise healthy man would be unlikely to experience any serious adverse events. At the same time, it should be noted that no studies have provided data on the long-term safety associated with the use of these supplements.
In cases where side-effects do develop, these adverse events will mostly be mild. Side-effects may include:
- Vomiting
- Diarrhea
- An upset stomach
Even though mostly considered safe and well-tolerated, there are certain conditions that the active chemicals in Ashwagandha may interact with. These conditions and the specific precautions that have been identified include:
- People with diabetes may find that the herb interacts with drugs they are using the regulate the disease. This could lead to dangerously low blood glucose levels – when blood sugar levels decline too much; it is possible for a person to become unconscious.
- There may be an interaction with medication used to treat high blood pressure. Since Ashwagandha can cause blood pressure levels to decline, combining the use of this herb with medicine that is used to treat hypertension can cause a significant decline in blood pressure. This can be dangerous in some cases.
- Men with existing problems related to low blood pressure may find that the use of these supplements causes a further decline in their blood pressure levels. Again, this can lead to harmful side-effects.
- The use of Ashwagandha root supplements may irritate the gastrointestinal tract. Men with an ulcer in their stomach may find that using these supplements leas to an increase in the severity of symptoms.
How To Use Ashwagandha
Even though several studies have been made related to the potential benefits of Ashwagandha for the male body, there are no specific dosage instructions available to help men understand how they should use the product.
When turning to this herb as a way to increase testosterone levels, studies do seem to rely on a 600mg daily dose of the extract. This dose would be divided into two separate servings of 300mg each on a daily basis.
Men should start with this basic dose and then adjust the dosage they take on a daily basis according to their needs.
If serious side-effects develop, for example, adjusting the dose to a lower amount of the extract per serving may be a helpful way to reduce these adverse events, while still being able to benefit from the plant extract.
When no side-effects are experienced, the dose could be increased if the benefits are not at the level that the user expects it to be.
Conclusion
Testosterone is a critical hormone in the male body. The hormone plays a role in several important functions for men’s health.
Overall, the treatment of low testosterone with Ashwagandha could be a potentially effective option for men who do not wish to utilize testosterone replacement therapy.
