Ashwagandha is becoming more and more popular in the US because of its health benefits. This non-toxic herb plays an important role in Ayurveda, an alternative medicine based on Indian natural principles.
The remarkable health benefits of this herbal supplement have led it to become one of the most popular herbal supplements around the globe today. It is mainly known as a health benefit for women, but it has many benefits for men as well.
Ashwagandha has rejuvenating and adaptogenic properties. It regulates hormones and the immune system, relieves stress, increases energy levels, and improves concentration [1].
There are lots of benefits of Ashwagandha for men. This article will discuss what is Ashwagandha, Ashwagandha benefits, Ashwagandha gummies and more. Please read on!
What is Ashwagandha?
"Ashwagandha" means "horse's smell," describing its scent and potential strength-boosting properties [2].
Ashwagandha is indigenous to Southeast Asia. Its botanical name is Withania somnifera. It is also called "winter cherry."
This small shrub has yellow flowers. For thousands of years, extracts or powders from the roots or leaves of the plant have been used to treat anxiety and infertility problems [3].
Ashwagandha benefits
Globally, scientists are studying its efficacy against different diseases.
There are several scientifically proven Ashwagandha benefits, including an improvement in blood sugar, inflammation, mood, memory, stress, and anxiety. Some of them are the following:
- Reduces stress and anxiety
Stress-relieving properties are perhaps the best-known characteristic of Ashwagandha.
According to several studies, Ashwagandha has the ability to reduce participants' stress and anxiety levels significantly [4, 5].
Researchers confirmed that participants slept better with doses of Ashwagandha compared to placebo doses of the herb in one study [6].
- Reduces blood sugar and fat levels
In studies, Ashwagandha has been shown to lower glucose levels and triglycerides (a type of fat found in the blood) [7].
Studies have linked Ashwagandha's blood sugar-lowering properties to those of diabetes medications [8].
- Improves memory and focus
Ashwagandha can improve cognitive abilities, memory capabilities, and motor skills. Studies have shown that Ashwagandha improves reaction times significantly when compared to placebos during cognitive and psychomotor tests [9].
According to one study, participants with Ashwagandha showed significant improvements in both immediate and general memory [10].
- Promotes heart health
According to several studies, ashwagandha supplementation increases VO2max levels, which measure how much oxygen you take during exercise [11, 12]. During physical activity, these levels measure cardiorespiratory endurance, i.e., how well the heart and lungs supply oxygen to muscles.
After knowing some general ashwagandha benefits, let us discuss the benefits of Ashwagandha for men.
Benefits of Ashwagandha for men
There are several benefits of Aswagandha for men, including enhancing sexual desire, increasing testosterone, and increasing sperm count.
There are several major benefits associated with Ashwagandha for men:
- Increase testosterone levels
Males produce testosterone as their primary sex hormone. Specifically, it stimulates the production of secondary male sexual characteristics. Typically, testosterone levels decline with age but can also be influenced by life circumstances, such as chronic stress.
As a well-known testosterone booster, Ashwagandha is commonly added to Testosterone Replacement Therapy (TRT) treatment plans for optimal results.
Studies have shown that ashwagandha supplementation significantly increases testosterone levels, improves sperm quality, and increases antioxidant levels in men [13].
In a recent study, mild fatigued, overweight men aged 40-70 who took an ashwagandha supplement experienced significant increases in testosterone and DHEA levels.
- Lowers cortisol (a testosterone-stealing hormone)
As a result of stress, cortisol is released into the body. The problem arises when chronic stress elevates cortisol levels.
Due to the fact that cortisol and testosterone are both synthesized in the body from the same precursor when cortisol levels are high, testosterone production is negatively impacted.
Since optimal testosterone levels contribute to a healthy libido, energy, weight gain, and mood, this explains how stress can affect these health benefits.
Fortunately, Ashwagandha is also known to be able to reduce cortisol levels. According to a study, supplementing with the herb reduced cortisol levels significantly in chronically stressed adults compared with those who stayed on a control diet [14, 15].
- Enhances the strength and mass of muscles
The benefits of Ashwagandha supplementation also include a significant increase in the strength and mass of the muscles.
A clinical study was conducted with young men from low-intensity resistance training to determine Ashwagandha's effect on muscle strength and mass [16].
As a result of the study, researchers found that taking Ashwagandha daily for eight weeks, along with resistance training, was associated with a significant increase in muscle mass and strength when compared to the control group.
In addition, the participants experienced less exercise-induced muscle damage, a greater decrease in body fat, and a higher testosterone level.
What is the best way to take Ashwagandha?
Ashwagandha roots contain a high concentration of withanolides, which are responsible for its health benefits. There is usually a standardization of extracts based on the amount of withanolides in them.
Powdered or liquid extracts of Ashwagandha are available. You can use the powder to prepare a delicious ashwagandha latte with cinnamon and almond milk.
Ashwagandha gummies or capsules of standardized root extract are the best options for a therapeutic dose.
Ashwagandha gummies and capsules
The best way to learn about the benefits of Ayurvedic medicine than by trying Ashwagandha gummies. You should take one gummy every day with food or as directed by your health care provider.
Ashwagandha capsules are also a good option for gaining ashwagandha benefits. You should take two (2) capsules once a day as a dietary supplement. It's best to take it 20-30 minutes before a meal, with 8 ounces of water according to your doctor's instructions.
Conclusion
Ashwagandha is the best herb for reducing stress, and cortisol levels and increasing testosterone levels, immunity, mental abilities and more.
There are many different forms of ashwagandha extract available on the market. So you can take Ashwagandha in a variety of forms, including liquids, powders, gummies, and capsules.
Generally, Ashwagandha is a safe and effective supplement, although you should consult your doctor to make sure that it fits your individual health needs.
References
- Tandon, N., & Yadav, S. S. (2020). Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. Journal of ethnopharmacology, 255, 112768.
- Sriperumbuduri, S., Umar, M. S., Lajoie-Starkell, G., Fairhead, T. R., & Hiremath, S. (2020). Ashwagandha and Kidney Transplant Rejection. Kidney International Reports, 5(12), 2375.
- Inagaki K, Mori N, Honda Y, Takaki S, Tsuji K, Chayama K. A case of drug-induced liver injury with prolonged severe intrahepatic cholestasis induced by Ashwagandha. Kanzo 2017; 58: 448-54
- Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908.
- Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186.
- Salve J, Pate S, Debnath K, et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12): e6466.
- Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients of schizophrenia: a randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013;45(4):417-418.
- Andallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian J Exp Biol. 2000;38(6):607-609.
- Pingali U, Pilli R, Fatima N. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Res. 2014;6(1):12-18.
- Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017;14(6):599-612.
- Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015;36(1):63-68.
- Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144-149.
- Ahmad, M. K. et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil. Steril. (2010). doi:10.1016/j.fertnstert.2009.04.046
- Auddy, B., Hazra, J., Mitra, A., Abedon, B. & Ghosal, S. A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. J. Am. Nutraceutical Assoc. (2008).
- Chandrasekhar, K., Kapoor, J. & Anishetty, S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J. Psychol. Med. (2012). doi:10.4103/0253-7176.106022
- Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114.
