Ashwagandha has been used for centuries as a natural remedy for stress and fatigue. But beyond general wellness, it’s gaining attention for its impact on men’s health — especially hormones, fertility, sleep, and recovery. Here’s what’s worth knowing if you’re considering it.
Cortisol and Chronic Stress
Ashwagandha is known as an adaptogen — a plant that helps the body deal with stress. The key mechanism here is cortisol regulation. Cortisol is a hormone released by the adrenal glands during stress. When stress becomes chronic, the body may lose sensitivity to cortisol, leading to dysfunction. Ashwagandha appears to help bring cortisol levels back into balance, whether they’re too high or too low.
In a randomized controlled trial, participants who took 300 mg of ashwagandha extract twice daily for 60 days saw a significant drop in cortisol and perceived stress levels (Chandrasekhar et al., 2012). Another study showed similar effects even at a lower dose of 60 mg per day (Shoden extract, 2023).
By helping regulate cortisol, ashwagandha may also improve sleep, reduce anxiety, and support emotional balance — especially useful for those dealing with long-term mental or physical fatigue.
Testosterone, Libido, and Fertility
Ashwagandha’s role in hormone health goes beyond cortisol. Several studies suggest it may support testosterone production and sperm quality. In one trial, men who took ashwagandha for 8 weeks saw testosterone levels rise by an average of 15%, along with increases in DHEA‑S (Wankhede et al., 2015).
Another study followed men with low sperm count for 90 days. After taking ashwagandha daily, their sperm concentration increased by 167%, motility improved, and testosterone and luteinizing hormone levels went up (Mahdi et al., 2013).
This makes ashwagandha a potential option for men looking to support reproductive health, especially when stress is a contributing factor.
Endurance and Recovery
Ashwagandha may also support physical performance. It’s been shown to improve VO₂ max (a marker of aerobic fitness) and reduce muscle fatigue. This can be especially helpful for men who train regularly but feel run-down or slow to recover.
A systematic review published in Nutrition & Metabolism concluded that ashwagandha improves endurance, strength, and perceived recovery in physically active adults.
How to Take It — and When to Avoid It
Most sources recommend 600 mg of extract per day, split into two doses. It’s best taken with food, especially a meal containing fat, since some of its active compounds are fat-soluble. If you’re new to it, start small and work up gradually.
One common recommendation is to cycle the herb — take it for 6 weeks, then take 2 weeks off.
However, ashwagandha isn’t for everyone. You should avoid it if you have:
- hyperthyroidism (it may stimulate the thyroid);
- low blood pressure;
- low cortisol levels;
- iron overload disorders;
- sensitivity to nightshades;
- are pregnant or breastfeeding.
Taking high doses for long periods may also dull emotional response in some people. If you feel emotionally flat or numb, consider lowering the dose or taking a break.
Final Thoughts
Ashwagandha isn’t a stimulant, and it doesn’t offer instant results. But over time, it may help the body recover from chronic stress by supporting hormonal balance, improving sleep, and aiding physical recovery.
For men dealing with high stress, low energy, or fertility issues, it could be a useful tool — especially when combined with healthy sleep, training, and nutrition habits. As always, it’s best to approach any supplement with realistic expectations and a clear understanding of your own health needs.