Ashwagandha for Men: Testosterone, Strength and Fertility
The short answer
For men, small studies suggest ashwagandha may raise testosterone a little, help strength gains alongside training, and improve sperm quality in men with low counts, on top of its better-studied effects on stress and sleep. The studies are short, small and often funded by the extract makers. It is not a replacement for testosterone treatment, and men with hormone-sensitive prostate cancer should avoid it.
"What does ashwagandha do for men?" is searched thousands of times a month, and the answers online range from sensible to wildly exaggerated. Here is what the research on men actually found, how strong it is, and the safety points men should know.
Testosterone
This is the claim most marketing leans on. In a 2019 study, 43 overweight men aged 40 to 70 with mild fatigue took ashwagandha extract or a placebo for 8 weeks. Testosterone rose 14.7% more with ashwagandha than with placebo, and DHEA-S, another hormone, rose 18% more. Interestingly, the men's tiredness and energy improved over the study, but no more than on placebo (American Journal of Men's Health).
The US National Center for Complementary and Integrative Health sums it up as limited evidence that 2 to 4 months of use may raise testosterone (NCCIH). A rise of this size is modest and stays within the normal range. It is not comparable to prescribed testosterone treatment.
Strength and training
In a 2015 study, 57 young men new to weight training followed an 8-week programme while taking 600 mg of ashwagandha root extract a day or a placebo. The ashwagandha group gained more strength on bench press and leg extension, more arm and chest size, and lost more body fat (study summary).
That is a promising result, but it is essentially one study in young, untrained men over two months. The researchers themselves called for longer studies in more varied groups. Overall, US health agencies say there isn't yet enough evidence to say ashwagandha improves athletic performance (NCCIH).
Sperm quality and fertility
In a 2013 placebo-controlled pilot study, 46 men aged 22 to 40 with low sperm counts took 225 mg of root extract three times a day, or a placebo, for 12 weeks. Sperm concentration rose by 167%, semen volume by 53%, sperm movement by 57% and testosterone by 17% (study review).
The big caveat is that the study did not measure the result couples actually care about: pregnancies. It was also small and short. If you and your partner are trying for a baby, ashwagandha is not a substitute for seeing a fertility specialist.
Stress, sleep and cortisol
These are ashwagandha's best-studied areas, and they apply to men as much as women. Reviews of several small trials found lower stress, anxiety and cortisol, the main stress hormone, and a small improvement in sleep over 6 to 12 weeks (NIH ODS). For many men, this is the most realistic reason to try it. Read more in What Is Ashwagandha?
What it does not do
There is no good evidence that ashwagandha treats erectile problems, builds muscle without training, or works like a steroid. And because many of the trials above were funded by the companies whose extract was tested, independent studies would make the picture clearer.
Safety for men
Because it may raise testosterone, men with hormone-sensitive prostate cancer should avoid ashwagandha, and men on testosterone treatment should speak to their doctor first. It is also not suitable for people with thyroid or autoimmune conditions, and it may interact with blood pressure, diabetes and sleeping tablets. Rare liver injury cases have been reported. See Is Ashwagandha Safe? for the full list, and how much ashwagandha per day for the amounts used in studies.
Ashwagandha or Shilajit for men?
Men looking at ashwagandha often weigh it against Shilajit, the mineral-rich Himalayan resin that is also a traditional Ayurvedic daily tonic. Both have small studies in men: ashwagandha's centre on stress, sleep and training, while Shilajit's include testosterone in men aged 45 to 55, holding muscle strength during tiring exercise, and sperm count. They are different substances and one is not a replacement for the other. We set out Shilajit's men's research honestly in What Does Shilajit Do for Men? and compare the two in Shilajit vs Ashwagandha. No study has tested them together, so check with your doctor before combining them if you take regular prescriptions.
Try Minerals Pitch Himalayan Shilajit
Our Shilajit is collected by hand in the mountains of Gilgit-Baltistan, purified with water and sunlight, and packed with nothing added. Every batch is tested by an independent lab for heavy metals, aflatoxins, microbes and fulvic acid content, and every report is published on our lab reports page. It is made under ISO 22000, GMP, HACCP and Halal certified production.
Shilajit Resin 30g: the traditional form. A pea-sized amount in warm water, milk or tea, once a day. One jar lasts about two to three months.
Shilajit Drops 30ml: the easy option. 5 to 10 drops in any drink, no spoon or melting. About 60 servings per bottle.
Not sure which to choose? Read resin vs drops vs gummies. Every order comes with a 30-day return window if it isn't right for you.
Frequently asked questions
What does ashwagandha do for men?
Small studies suggest it may modestly raise testosterone, support strength gains with training, improve sperm quality in men with low counts, and lower stress and improve sleep. The studies are short and small.
Does ashwagandha increase testosterone?
In one 8-week study of men aged 40 to 70, testosterone rose 14.7% more than with placebo. The rise was modest, and the overall evidence is described as limited.
How long does ashwagandha take to work for men?
The studies in men ran for 8 to 12 weeks, so give it at least two months of daily use before judging.
Is ashwagandha safe for men?
For most healthy men it appears safe for up to about three months. Avoid it if you have hormone-sensitive prostate cancer or a thyroid or autoimmune condition, and speak to your doctor if you take testosterone or other regular prescriptions.
This article is for general information only and is not a substitute for advice from your doctor. Statements about ashwagandha and Shilajit have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure or prevent any disease.
Related reading
Ready to try it? See our 30g Himalayan Shilajit resin or Shilajit drops, both lab tested batch by batch.