What Does Ashwagandha Do for Men? Stress, Strength and Testosterone, by the Research

In trials with men, ashwagandha has been linked with three things: lower everyday stress, bigger strength and muscle gains alongside weight training, and a modest rise in testosterone. It isn't a steroid or a stimulant. The results were measured after about eight weeks of daily use, and in one trial energy and vigor didn't improve more than on a placebo.

There's a lot of hype around ashwagandha for men, most of it on supplement ads. So here is what the actual studies did, what they found, and what they didn't find.

1. Lower stress and cortisol

This is ashwagandha's best-studied effect, in men and women alike. In a 60-day placebo-controlled trial in adults under chronic stress, ashwagandha lowered stress scores and blood levels of cortisol, the body's main stress hormone. A 2022 review of 12 randomized trials reached the same conclusion across about 1,000 people.

For a lot of men, this is the benefit they actually notice: a hard week that lands a little softer, and better sleep on top of it. The flip side is that a few men find ashwagandha makes them sleepy, and taking it with dinner usually sorts that out.

2. More strength and muscle, alongside training

In an eight-week trial in the Journal of the International Society of Sports Nutrition, 57 men aged 18 to 50 started a weight training program and took either ashwagandha root extract or a placebo. Compared with the placebo group, the ashwagandha group:

• Gained more strength on the bench press (46 kg against 26.4 kg) and the leg extension
• Added more muscle size at the arms and chest
• Showed less muscle damage after exercise, measured by a blood marker
• Lost more body fat (3.5 percent against 1.5 percent)

The key word is alongside. Everyone in that study was training. Ashwagandha added to what the training did; it didn't replace it.

3. A modest rise in testosterone

Two trials measured testosterone:

• In the same training study, testosterone rose more in the ashwagandha group than in the placebo group
• In a 16-week crossover trial in the American Journal of Men's Health, overweight men aged 40 to 70 took ashwagandha or a placebo for eight weeks each. Ashwagandha was linked with a 14.7 percent greater increase in testosterone and an 18 percent greater increase in DHEA-S, another hormone, than the placebo

That second trial is worth reading closely, because it also reported what didn't change. Fatigue, vigor and sexual well-being improved over the study, but no more on ashwagandha than on the placebo. So the hormone numbers moved, while how the men felt day to day didn't separate from the placebo group.

The honest summary: ashwagandha may nudge testosterone up within the normal range. It isn't a treatment for low testosterone, which is a medical condition and something to see a doctor about.

What ashwagandha doesn't do for men

• It doesn't work overnight. Every result above came after weeks of daily use
• It isn't a stimulant. It won't give you a pre-workout buzz
• It isn't a sedative either. Most men don't feel drowsy on it
• It doesn't replace training, sleep and food. In the strength trial, it added to a training program. Without the training, there's no reason to expect the muscle results

How men take ashwagandha

1. Once a day, with a meal, at the serving on the label. For ours, that's one gummy. Other brands differ, because how many ashwagandha gummies you take a day depends on the milligrams in each one
2. At the same time every day. Morning works for most men. If it relaxes you, take it with dinner
3. For at least eight weeks before you judge it, since that's how long the trials ran
4. With the basics in place: training, protein and sleep

Who should check with a doctor first

According to the National Center for Complementary and Integrative Health, ashwagandha may raise testosterone, so men with hormone-sensitive prostate cancer should avoid it. Talk to your doctor first if you:

• Take thyroid medication, since ashwagandha may raise thyroid hormone levels
• Take sedatives, sleep medication, or medication for blood pressure, blood sugar, seizures or the immune system
• Have a liver, thyroid or autoimmune condition, or surgery coming up

Rare cases of liver injury have been reported with ashwagandha supplements. Stop and see a doctor if you notice yellowing skin or eyes, dark urine or unusual tiredness.

Our ashwagandha gummies

Our Ashwagandha Gummies put the full daily serving in one gummy: 225 mg of ashwagandha and 200 mg of L-theanine, plus vitamins B6, D3 and B12 and 30 mg of zinc, with every amount printed on the jar. One a day with a meal. Ten calories, under a gram of sugar, nothing to swallow whole.

The L-theanine is there for the calm-but-alert side of the day, and ashwagandha with L-theanine works well because the two act on different timelines. They're made by hand in small batches in Holmes County, Ohio, and sit in our calm and focus range. For training days, there's also our energy and performance range.

Frequently asked questions

What are the benefits of ashwagandha for men?

In trials with men, it was linked with lower stress and cortisol, bigger strength and muscle gains when combined with weight training, and a modest rise in testosterone. The results came after about eight weeks of daily use.

Does ashwagandha increase testosterone?

Two trials found a modest increase compared with a placebo, including a 14.7 percent greater rise in one study of men aged 40 to 70. It isn't a treatment for low testosterone. If you think your levels are low, see a doctor.

Does ashwagandha help build muscle?

Alongside weight training, yes, in one eight-week trial: men taking it gained more strength and muscle size and lost more body fat than men on a placebo who did the same training.

How long does ashwagandha take to work for men?

The trials measured results after about eight weeks of daily use. Some men notice lower stress within two to four weeks.

Should men take ashwagandha in the morning or at night?

Either works. Morning suits most men. If it makes you feel relaxed or drowsy, take it with dinner. Consistency matters more than the time.

Is it safe for men to take ashwagandha every day?

Daily use is how it was studied, mostly for up to about three months. Men with hormone-sensitive prostate cancer should avoid it. Check with your doctor first if you have a thyroid or liver condition, or take regular medication.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is general information and not medical advice. Talk to your healthcare provider before starting any supplement, particularly if you take prescription medication.