Due to low testosterone levels, it’s common for men to have a decreased sexual drive. Some seek solutions through natural supplements, as these provide a safer and more holistic approach to improving sexual function and their general well-being.
Ashwagandha is an excellent natural remedy known for its positive effects on hormone balance. It is a wonderful remedy for men's sexual lives as it changes the regulation of testosterone production in the body, promoting overall well-being in the process.
Read the rest to learn about the scientific evidence on Ashwagandha's benefits for men's testosterone, dosage recommendations and the best ways to use this herb.
What is ashwagandha?
Ashwagandha is a nontoxic herb grown in the Middle East, Africa and India. It is scientifically known as Withania Somnifera.
Ashwagandha has gained popularity as Indian ginseng and Indian winter cherry and has been used in Ayurvedic medications for centuries. People mainly use it to reduce stress. It contains specific chemicals that calms the brain and promotes genuine mental peace.
It also offers many other health benefits, such as balancing hormones, reducing swelling, boosting energy, improving focus and supporting the immune system.
What is the impact of low testosterone in men?
Low testosterone in men is a serious health condition. When you have this condition, your testicles stop producing enough testosterone. It affects men in various ways, including physically, sexually, and even emotionally. Common low testosterone symptoms include:
- Decreased muscle mass and strength
- Frequent mood changes
- Weakness in bones
- Loss of body and facial hair
- Fatigue
- Sleeping problems
- Hot flushes
- Depression
- Low libido and sex drive.
Does Ashwagandha benefit men's sex hormones?
Several studies have confirmed that Ashwagandha has a high impact on men's testosterone levels. It also increases luteinizing hormone (LH) production and lowers follicle-stimulating hormone (FSH) levels.
According to a journal, men who took Ashwagandha while lifting weights can have up to five times higher testosterone levels than those who didn't.
They felt stronger and built more muscle than men who didn't. Another study in 2019 shows how Ashwagandha affects hormones in overweight men.
Men who took this supplement saw a 14.7% increase in these hormones compared to those who took a placebo instead.
What does Ashwagandha do for men's testosterone?
Ashwagandha is an adaptogen, which helps control stress levels in the body.
Ongoing stress negatively impacts sex desires which in turn lowers your sex interest. Research has shown that Ashwagandha helps relieve stress and boost testosterone levels. Thus, it does improve your sexual drive.
Ashwagandha's effects on testosterone are not limited to just reducing stress. Here are a few more ways it can increase this hormone in the human body:
- Protects testicles: Ashwagandha has strong antioxidant properties that helps protect the testicles from oxidative stress. Since the testicles are the core of producing testosterone, reducing this stress allows them to produce testosterone more effectively.
- Boosts luteinizing hormones: Ashwagandha increases the production of luteinizing hormones in the human body. The luteinizing hormone stimulates your testicles to produce testosterone. So, higher LH means more testosterone.
- Boosts DHEA-S levels: It supports increasing the DHEA-S levels and it is a precursor to testosterone, so higher levels boost testosterone production and support men's lower libido.
What is the best way to take Ashwagandha for men's health benefits?
Ashwagandha is found in supplements that you will see in different forms. Think of capsules, powders, extracts, and liquids. Also, they are available in gummy, tincture, or tea form.
However, what is the best form to take Ashwagandha to boost your testosterone hormone? Well, it depends on which form you are comfortable with.
For instance, you can start with the capsule or tablet form that is easy to take and comes in a pre-measured dose.
You can also take powdered Ashwagandha in smoothies, water, or other drinks. Most people prefer Ashwagandha tea as it is soothing, and some take it as a part of their daily routine.
For better advice, talk to your healthcare provider to find the right dosage for you.
What is the recommended Ashwagandha dosage to boost testosterone levels?
According to the Mayo Clinic, a maximum of 1,000 mg of Ashwagandha consumption is considerably safe as a daily dosage. Yet, this is not the official dosage recommendation.
Various studies suggest different dosages, with no standard amount recommended.
Here are a few related researches you can look at:
i) In a study, the men who took Ashwagandha supplements for up to eight weeks experienced a notable increase in their testosterone levels. Also, it improved their stamina and lowered their fatigue.
ii) The next study shows some men with infertility issues took 5 grams of Ashwagandha daily. They continued it for up to 3 months.
After that duration, amazingly, they found their testosterone levels increased. It also boosts the production of key hormones, such as LH, follicle-stimulating hormones and prolactin.
iii) In a 2015 study, researchers tested Ashwagandha on 57 men with only a bit of weight training experience. They divided the men into two groups.
One group took 300 mg of Ashwagandha twice a day, while the other group received a placebo.
After about an 8-week session, men who took 300 mg of Ashwagandha experienced an increased testosterone level rise of 96.2 ng/dL. Surprisingly, the group of men who tooo the placebo only saw an 18.0 ng/dL increase of testosterone.
iv) In a 2009 study, up to 60 infertile men took part in a training session. Among them, 20 were stressed, 20 were smokers and 20 had unexplained infertility.
Each of the group took 5 g of Ashwagandha daily. After 3 months, all the men, especially the stressed ones, had found higher testosterone levels in their bodies with better sperm quality.
Can men take Ashwagandha for long periods?
While Ashwagandha is usually safe for your health needs, there are limits on how long you should use it. According to the National Institute of Health Recommendations, it is best to take Ashwagandha for no more than 3 months.
Still, you can consult a professional to determine the most appropriate duration and dosage based on your health needs.
Also, Ashwagandha is safe to take at any period. However, there are some conditions that you may need to consider:
i) Surgery: Ashwagandha generally slows down the central nervous system. It is best to stop taking the herb at least 2 weeks before a scheduled surgery.
ii) High or low blood pressure: Ashwagandha often decreases blood pressure. So, if you have low blood pressure or take medication for high blood pressure, it is best to take Ashwagandha cautiously in these situations.
iii) Diabetes: As with blood pressure, Ashwagandha impacts sugar levels in the human body. It can lower blood sugar levels or interfere with medications that you are taking for diabetes. If you have diabetes, monitor your sugar levels and take Ashwagandha according to that.
iv) Sedatives: Sedative medications typically interact with Ashwagandha and might cause sleepiness and slowed breathing. If you are on such medication, check with your healthcare provider before using Ashwagandha.
All by all
Now you have all the facts and tips on Ashwagandha, it’s effects, how to use it and its impact on testosterone levels. If you want to manage stress, improve your overall health or boost your testosterone level, Ashwagandha covers it all for you. All you need to do is ensure you’re taking the right amount of dosage to get the most benefits. You can talk to your healthcare provider to discuss the optimal dosage for your specific needs.
Frequently Asked Questions
Does Ashwagandha increase the sperm count?
As a powerful sexual stimulator for men, Ashwagandha helps in increasing the sperm count as well. On average, the men who took Ashwagandha experienced a 12.5% increase in their sperm count.
Does Ashwagandha help with erectile dysfunction?
Ashwagandha is often said to be effective in treating erectile dysfunction. It lowers cortisol levels and reduces stress and anxiety, which are the primary causes of ED.
Does Ashwagandha increase muscle strength in men?
Research shows that Ashwagandha raises testosterone levels, which aids in muscle strength.
Some research even indicates that taking Ashwagandha can lead to notable gains in both muscle mass and strength, especially when your intake is paired with a training routine.
