Increases Testosterone Levels Naturally

One of the most common causes of low testosterone levels in men is stress, and Ashwagandha is a stress-busting machine!

A 2009 study looked at men with stress-related fertility problems and found that regular consumption of Ashwagandha led to improvements in testosterone (between 10 and 22% increase), reduced cortisol, and improved sperm quality over the course of three months [1].

The difference in testosterone levels is most noticeable in men with fertility issues, but all men can see improvements in their natural testosterone levels when they reduce stress via Ashwagandha supplementation.

Improving your testosterone levels naturally has huge benefits for men. Increased muscle mass, better recovery from exercise, improved libido, mood enhancement, and reduced body fat percentages are all associated with higher testosterone levels.

Increases Power

One of the most interesting benefits of Ashwagandha is its ability to increase power output. This has been found in men who are new to training, but also in men who have trained regularly for a long period of time.

If you want to sprint faster, lift heavier weights, or be more explosive in your chosen sport, then taking Ashwagandha can give you that advantage.

In one study [4], a group of untrained men performed a 1 rep max bench press over the course of eight weeks. One group was given Ashwagandha while the other was given a placebo.

The Ashwagandha group saw significantly greater gains than the placebo group, increasing their 1 rep max by 20kg.

Raises Mood

One of the most interesting benefits of Ashwagandha supplementation is the effect that it has on mood. It is highly effective at reducing the effects of depression and anxiety, this has been known for a while. A study in 2000 found that Ashwagandha supplementation was able to significantly improve depression and anxiety symptoms over a six-week period [9].

Studies have also shown that Ashwagandha can improve quality of life, both in healthy and unhealthy adults [10]. Quality of life is a measure of both physical and mental health, and your mood is a huge part of that.

Lowers the Perception of Pain

There is evidence that Ashwagandha can reduce the perception of pain associated with chemotherapy and osteoarthritis [11]. The study on chemotherapy also found that Ashwagandha was able to reduce chemo-induced fatigue [12].

It will be interesting to see whether other conditions that cause pain can be addressed via Ashwagandha supplementation, but so far there haven’t been too many studies on this subject.

However, in Ayurvedic medicine, Ashwagandha has long been used specifically for its ability to alleviate pain. Possibly due to its effect on inflammation.

Improves Aerobic Performance

If you are looking to improve your cardio, then you may be interested to know that Ashwagandha has been shown to improve long-distance cardio performance in both elite athletes [5] and regular people [6].

Boosts Male Fertility

When it comes to male fertility, you are unlikely to find many herbal medicines that can hold a candle to Ashwagandha. Not only can it boost testosterone, but it can also improve sperm count, motility, and quality. Increasing the chances of conception, particularly in infertile men [3].

Boosts Cognitive Function

Whilst most people understandably focus on the physical benefits of Ashwagandha, the cognitive benefits may be even more impressive. A study in 2014 found that healthy men and women who took Ashwagandha significantly improved their reaction times, alertness, and processing speed [7]. Another study in 2017 saw improvements in spatial processing and working memory [8].

Ashwagandha is particularly effective at improving memory and attention, helping you to focus better and to react to new situations faster. This can be helpful whether you are studying for a test, driving your car, learning a new skill, or reminiscing with friends and family.

Enhances Libido

Many men’s libidos are affected by stress and busy lifestyles, if you’re worrying about your latest project at work, then it is harder to get in the mood when you need to. Chronic stress can lead to a complete loss of libido for men.

Studies on Ashwagandha [2] have found that it can help to work as an aphrodisiac for males who are highly stressed, helping men feel more confident and enthusiastic in the bedroom.

Lowers Inflammation

While Ashwagandha has many benefits, its ability to reduce inflammation has been particularly prized in traditional Indian medicine. Western medicine has been slow to react to this, but recently a number of studies on osteoarthritis and rheumatism have found that Ashwagandha is in fact an effective supplement for the lowering of inflammation [13].