Ashwagandha for men
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Ashwagandha for Men: Benefits and Effects
Introduction to Ashwagandha
Ashwagandha (Withania somnifera) is a prominent herb in Ayurvedic medicine, known for its potential to enhance vitality, muscle strength, and overall health. This article synthesizes recent research on the effects of ashwagandha specifically for men, focusing on hormonal balance, muscle strength, fertility, and sexual health.
Hormonal Balance and Vitality
Increased Testosterone and DHEA-S Levels
Several studies have shown that ashwagandha supplementation can positively impact hormone levels in men. A 16-week randomized, double-blind, placebo-controlled study found that ashwagandha intake was associated with an 18% greater increase in DHEA-S and a 14.7% greater increase in testosterone compared to the placebo group1. Another study reported a significant increase in free testosterone and luteinizing hormone levels in men taking ashwagandha4.
Stress and Fatigue Reduction
Ashwagandha has also been shown to reduce stress and fatigue. In a study involving overweight and mildly obese men and women, ashwagandha supplementation significantly reduced fatigue symptoms and increased heart rate variability, indicating improved autonomic nervous system function4.
Muscle Strength and Recovery
Enhanced Muscle Mass and Strength
Ashwagandha supplementation has been linked to significant improvements in muscle strength and size. In an 8-week randomized controlled trial, young men engaged in resistance training who took ashwagandha experienced greater increases in muscle strength on the bench press and leg extension exercises, as well as greater muscle size increases in the arms and chest compared to the placebo group2. Another study confirmed these findings, showing that ashwagandha improved muscle strength, growth, and endurance in both male and female participants10.
Improved Muscle Recovery
Ashwagandha also aids in muscle recovery. The same study on resistance training found that participants taking ashwagandha had a significantly greater reduction in exercise-induced muscle damage, as indicated by stabilized serum creatine kinase levels2.
Fertility and Sexual Health
Improved Sperm Quality and Motility
Ashwagandha has been shown to improve semen quality and sperm motility, which are critical factors in male fertility. A pilot study on oligospermic males reported a 167% increase in sperm count, a 53% increase in semen volume, and a 57% increase in sperm motility after 90 days of ashwagandha supplementation9. Another study found that ashwagandha increased semen performance scores and sperm motility in men with semen disorders6.
Erectile Dysfunction and Libido
Ashwagandha may also help manage erectile dysfunction (ED) and enhance libido. Although one study found no significant difference between ashwagandha and placebo in treating psychogenic ED8, other research suggests that ashwagandha's antioxidant properties and its ability to mitigate oxidative stress can improve overall sexual health and libido7.
Conclusion
Ashwagandha appears to offer several benefits for men, including improved hormonal balance, enhanced muscle strength and recovery, better semen quality, and potential improvements in sexual health. While the current findings are promising, further research with larger sample sizes is needed to substantiate these effects fully. Ashwagandha could be a valuable supplement for men looking to enhance their overall health and well-being.
Sources and full results
Most relevant research papers on this topic
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
Ashwagandha intake for 8 weeks increased levels of DHEA-S and testosterone in overweight men, but did not significantly affect cortisol, estradiol, fatigue, vigor, or sexual well-being.
RCT
Rigorous JournalExamining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Ashwagandha root extract supplementation significantly increases muscle strength and recovery in young men engaged in resistance training, while also reducing exercise-induced muscle damage and increasing testosterone levels.
RCT
Very Rigorous Journal
Highly CitedRole of Withania somnifera (Ashwagandha) in the management of male infertility.
Ashwagandha root supplementation may improve male fertility by reducing oxidative stress and regulating hormonal balance through endocrine glands.
Literature ReviewHighly CitedExploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial
Ashwagandha may have anti-fatigue effects in overweight middle-to-older adults experiencing high stress and fatigue, but its impact on perceived stress levels was not significantly different from a placebo.
RCTEffect of standardized root extract of ashwagandha (Withania somnifera) on well‐being and sexual performance in adult males: A randomized controlled trial
Ashwagandha root extract improves sexual health and well-being in adult males, as demonstrated in a randomized controlled trial.
RCTDetermining the Effect of Ashwagandha Plant Powder on Men with Semen Disorders
Ashwagandha powder can enhance male fertility and can be used as a supplement or substitute for chemical drugs.
RCTIron chelation and antioxidant properties of Withania somnifera (Ashwagandha) restore fertility in men and women
Ashwagandha restores fertility in men and women by improving testicular and ovarian functions, making it a safer and more cost-effective alternative to synthetic drugs.
Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction
Ashwagandha root powder and placebo provided no significant relief for psychogenic erectile dysfunction, with both providing no improvement compared to placebo.
RCTClinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study
Ashwagandha root extract significantly improves sperm count, semen volume, and motility in males with oligospermia, potentially reducing infertility.
RCTRigorous JournalHighly CitedEffects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study
Ashwagandha root extract supplementation for eight weeks effectively improves muscle strength, growth, endurance, and recovery in both male and female participants.
RCT