Ashwagandha has been used as a traditional herb from India and the Middle. It comes from the roots of Withania somnifera, Indian ginseng, or winter cherry. This herb helps the body cope with various physical, mental, and environmental stressors.
While traditionally utilized by women to assuage reproductive problems, for example, fertility difficulties, men may also reap considerable rewards from consuming Ashwagandha.
Listed below are 7 major advantages of this potent herb for male health:
07 Health Benefits Ashwagandha for Men
Boosts testosterone levels
Ashwagandha, often referred to as a “stress adaptogen,” works its magic by reducing levels of the stress hormone cortisol in your body. When cortisol levels are high, testosterone levels tend to drop. So by reducing cortisol, Ashwagandha indirectly boosts testosterone levels.
When men manage their stress levels effectively, a natural uptick in testosterone often follows. Ashwagandha can be a key player in this process.
But there’s more. Ashwagandha also promotes a healthy balance of other hormones and enhances the functioning of the reproductive system, further contributing to a rise in testosterone levels.
A study published in the Journal of the International Society of Sports Nutrition found that men who took ashwagandha supplements had significantly higher testosterone levels than those who took a placebo.
Enhance Sex Prower
One of the most notable benefits of Ashwagandha for men is its ability to enhance sexual power. This powerful herb, often called the “Indian Ginseng,” has been used for centuries in Ayurvedic medicine to intensify male sexual drive and performance.
Studies have shown that Ashwagandha promotes a healthy libido and supports male sexual health. In a 2013 study published in the “Evidence-Based Complementary and Alternative Medicine” journal, 86 men given Ashwagandha reported increased sperm count, improved sperm motility, and a boost in testosterone levels. This indicates that Ashwagandha can help address common male sexual health issues such as erectile dysfunction and infertility.
But the benefits of Ashwagandha for men’s sexual health extend beyond the physical. The herb is also known to improve mental and emotional well-being, reducing stress and anxiety levels that can often get in the way of sexual performance.
A 2019 study published in the “Journal of Ethnopharmacology” found that men who consumed Ashwagandha regularly experienced a significant decrease in stress and anxiety, leading to improved sexual performance.
Increases Muscle Mass & Strength
Ashwagandha helps us boost our testosterone levels. Testosterone is essential in sustaining muscle mass and bone density and libido vitality, motivation attitude, and moods amongst men.
And If you are using this supplement while you exercise time. You may feel some strength in your muscle.
It also helps you to recover muscle mass after finishing the exercise. Though there, some more research needs to be done on this topic. [1}
Improve Sleep Quality
About enhancing sleep quality for men, Ashwagandha is a superb selection. This herb is renowned for its facility to diminish stress and worry levels within the body, which can benefit slumber.
It has been used in Ayurvedic medicine for centuries as an organic remedy for sleeplessness and other sleeping ailments.
Research has shown that consuming Ashwagandha can help improve general sleep quality, such as decreased awake time at night.
The improved total amount of rest hours. And increased sensations of awareness when active through daytime periods.
Boost Memory & Focus
A study found that administering 500mg of Ashwagandha extract twice daily could augment short-term memory in healthy adults by up to 60%.
Another shows us a rise in focus among children with Attention Deficit Hyperactivity Disorder (ADHD). Subsequently, one minor examination established that when people ingested 300mg of Ashwagandha extract every day for eight consecutive weeks.
There transpired considerable development regarding their general cognitive capabilities and concentration span as opposed to those who did not consume the supplement.
It is believed that these effects are attributable to the adaptogenic properties of Ashwagandha, which denotes its capacity for assisting the body in coping with stress.
Reduces body fat
Ashwagandha is useful in regulating cortisol levels which, if kept elevated for extended periods, can increase fat storage around the abdominal area.
Through its regulation of cortisol levels, one may reduce their overall body fat percentage and boost lean muscle mass instead.
Apart from aiding weight loss, this herb has several other advantages related to men’s health. It offers natural energy without caffeine or stimulants often found in pre-workout supplements and energy drinks.
So, there is no likelihood of feeling jittery or anxious like those products usually cause.
Additionally, libido increases, making physical activities such as exercise or sexual intercourse more animated, while mental clarity makes tasks at work/school easier to focus on throughout the day.
Research has shown that Ashwagandha can prove successful when attempting to reduce signs of apprehension and tension.
A study determined that taking this herb could reduce their nervousness by 56%.
A further study found that those who consumed the herb exhibited a markedly lower cortisol level than those individuals who failed to do so.
This evidence suggests that Ashwagandha can assist in managing stress-related hormones and bettering men’s emotional well-being.
How to Add Ashwagandha to Your Supplement Routine
Integrating Ashwagandha into your daily routine may seem daunting, but it’s relatively straightforward. The herb is commonly available in several forms, including capsules, powders, and tinctures. Here’s how to get started:
Determine the Right Dosage
Before you begin taking Ashwagandha, it’s important to determine the correct dosage. The ideal dosage can vary based on various factors, including age, health status, and what you use it for.
Most studies suggest a dosage of 500 to 1000 mg daily, but it’s always best to consult a healthcare provider to determine what’s right for you.
Choose a Form That Works for You
Once you’ve determined the correct dosage, you must decide on the best form of Ashwagandha. Capsules can be a convenient option for those who prefer a no-fuss approach, while powders offer more flexibility in terms of dosage and can be mixed into drinks or foods. Tinctures, on the other hand, are quickly absorbed and can be taken sublingually for quick results.
Incorporate It Into Your Daily Routine
Finally, it’s all about making Ashwagandha a regular part of your day. Whether you take it in the morning to kickstart your day, in the afternoon to combat midday fatigue, or at night for better sleep, consistency is key.
It might take time for your body to adjust and start seeing the benefits, so don’t be discouraged if you don’t notice immediate results.
Remember, while Ashwagandha has been shown to offer numerous benefits for men, every individual is unique.
What works for one person may not work for another, so listening to your body and adjusting as necessary is important.
And as always, it’s crucial to consult with a healthcare provider before starting any new supplement regimen.
Side Effects of Ashwagandha
While Ashwagandha has myriad benefits, it is not devoid of side effects. This potent herb can have some results if taken inappropriately or without the supervision of a health expert.
However, it’s important to note that these side effects are relatively rare and generally associated with excessive consumption.
Here’s a look at some potential side effects of Ashwagandha:
Stomach Issues: Some individuals may experience stomach problems such as diarrhea, cramps, or nausea when taking Ashwagandha.
Lower Blood Sugar Levels: Ashwagandha may lower blood sugar levels. This is generally beneficial, but it can cause issues for men with diabetes and already taking medications to lower their blood sugar levels.
Allergic Reactions: Though rare, some men may experience allergic reactions to Ashwagandha. Symptoms can include rashes, swelling, trouble breathing, and severe dizziness.
The Final Thoughts
Ashwagandha is an ancient herb that can provide many advantages for men. It minimizes stress and anxiety, balances hormones, augments energy levels, improves cognitive functioning, and lessens inflammation. Additionally, it has been demonstrated to regulate blood sugar readings and promote heart health.
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Award-winning senior health editor, Christopher oversees Health Magazine Lab’s team of journalists. With advanced degrees, 5+ years of experience, and commitment to editorial standards, he’s become an authoritative voice readers trust for scientific accuracy on wellness insights.