Naturopathic herbalist Vera Martins, Ph.D., explains that ashwagandha falls under the adaptogenic category of herbs that boost resilience and help us bounce back from stress.* “Additionally, it’s supportive for thyroid health, the immune system, fertility, and much more—from muscle tone to cardiorespiratory endurance to mental health and beyond,”* adds herbalist Rachelle Robinett, R.H. Sixty adults were asked to take either 240 milligrams of Shoden® ashwagandha root and leaf extract or a placebo once a day for 60 days, then have their stress, mood, and hormone levels measured. Those who took the ashwagandha supplement had significantly lower stress levels by the end of the trial, as shown by stress tests and levels of the hormone cortisol.* Ashwagandha seems to interact with the brain’s hypothalamic-pituitary-adrenal, or HPA, axis, which helps regulate our stress response: “Ashwagandha helps to regulate various brain pathways to decrease cortisol levels overall so that we can stay calm and relaxed,”* integrative physician Cindy Tsai, M.D., previously told mbg. “It sort of takes the edge off stressful events, helping us to cope better and giving the body resilience to respond to stress in a balanced and healthy way,”* adds Martins. While not a benefit specifically for men, this is no doubt something we could all use more of these days. Another 2019 study3 in men found that the ashwagandha botanical was associated with an 18% greater increase in testosterone compared to a placebo.* “Finding natural ways to maintain testosterone concentrations in men as they age may be important because higher testosterone concentrations in older males are associated with better overall health,” Lopresti notes, making this a valuable finding. Beyond affecting sex drive and libido, the hormone also plays a role in fat distribution, bone strength, and muscle mass. In an eight-week, randomized, double-blind, placebo-controlled clinical study4, 57 young men who were new to resistance workouts consumed 300 milligrams of ashwagandha root extract or a placebo twice daily and set out on a new strength-training regimen. By the end of the two months, those who supplemented with the ashwagandha showed increased muscle size and serum testosterone levels and less of a negative exercise-induced impact on their muscles.* “This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program,”* the study’s authors conclude. One 2018 triple-blind, randomized trial found that the herb increased sperm count and improved motility (speed) and morphology (shape) of sperm; another found that 90 days of supplementing with the adaptogen increased the sperm count of men with low sperm counts by 167%.* Ashwagandha seems to improve sperm quality in part because of the way it reduces oxidative stress in the body.* “Positive findings on fertility have also been found, but many of the studies conducted in this area are not high-quality, so more research is required to support its fertility claims,” says Lopresti. However, Martins and Robinett both agree that ashwagandha works gradually. “Know that it’s a long-term herb, and plan to commit to it daily for at least multiple months,” Robinett suggests to anyone interested in taking it. Those who have nightshade sensitivities a specific type of elevated iron levels (i.e., caused by hemochromatosis) should not take the adaptogen, Robinett cautions. Martins adds that there are some studies showing that ashwagandha may increase thyroid function, so those with an overactive thyroid will want to proceed with caution. Due to the lack of research in key life stages, pregnant women should also avoid the herb, according to Robinett.. “It is always recommended talking to a qualified health practitioner before starting ashwagandha, for safety reasons but also to make sure you are able to experience its optimal health benefits,” Martins notes. “Every person is different, so depending on your constitution, a health practitioner can guide you on the right dosage and regimen.” Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
