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Benefits of Ashwagandha: Smiling man with his arms crossed

11 Benefits of Ashwagandha for Men

Exploring the benefits of ashwagandha reveals how it can boost stress resilience, sharpen cognitive function, and revitalize your energy, providing a natural path to peak performance in all areas of life.

Ashwagandha isn’t voodoo, but it is magical. It can develop your masculine energy and allow you to do great things in life, making you not only successful but also attractive in the eyes of ladies!

Think of taking ashwagandha like being a character in a video game that drinks a potion to power up. It has many benefits that’ll make your mental and physical health appreciate you for taking this powerful herb.

But before we explain its benefits in-depth, first..

What Is Ashwagandha?

“Sometimes when you're in a dark place you think you've been buried, but you've actually been planted.”
— Christine Caine

The evergreen plant ashwagandha grows natively in India. It has a long history of usage in India’s traditional medicine Ayurveda, with its roots and orange-red fruits used medicinally for centuries. 

This herb is also known as winter cherry and Indian ginseng. And the word "ashwagandha," which translates to "horse odor," relates to the root's aroma.

Ashwagandha is classified as an adaptogen, a natural substance that helps your body adapt to stress. And according to a study in Cureus, this herb really does reduce stress and anxiety. [1] 

But besides treating stress and anxiety, this herb also alleviates insomnia, aging, and even depression.

Benefits of Ashwagandha: Man celebrating

What Are the Benefits of Ashwagandha for Men? 

"I have no special talents. I am only passionately curious." 
— Albert Einstein

Men benefit from ashwagandha since it improves their mental and physical performance, from reducing stress and anxiety to improving athletic performance. 

But don’t get me wrong, though. It's not enough just to know Ashwagandha's benefits. 

You have to know how this ancient medicinal herb is able to work wonders, too. So, here are the 11 science-backed benefits of ashwagandha:

1. Reduces Stress and Anxiety

As mentioned a while ago, ashwagandha is most widely recognized for relieving stress and easing anxiety. And as we all know, most, if not all, adults experience stress and anxiety from time to time. So, it just makes sense why people, especially in the US, were enticed to buy and take this super herb.

Ashwagandha lessens stress and anxiety by reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for your body's stress response. 

In Cureus studies, those who took ashwagandha pills slept significantly better. [1]

Another study in Medicine by Lippincott Williams & Wilkins involving 60 individuals indicated that those who took 240mg of ashwagandha extract daily for 60 days experienced the most benefits. Researchers of this study also found that those who took ashwagandha supplements had a significant reduction in the Hamilton Anxiety Rating Scale (HAM-A) and the Depression, Anxiety, and Stress Scale -21 (DASS-21) when compared to the placebo group. [2] 

2. Reduces Cortisol

Cortisol is a stress hormone that’s physically secreted in response to stress. And when your stress prolongs, expect your cortisol levels to increase. 

This high cortisol then decreases testosterone levels, which explains stress's negative effects on sexual drive, energy, weight, growth, and mood.

A study in Cureus also mentioned that serum cortisol levels were reduced after taking ashwagandha capsules. [1]

3. Increases Sexual Pleasure

Ashwagandha has been used as an aphrodisiac or to stimulate sexual desires for centuries. This herb is also mentioned as one of the most effective sexual stimulants in the ancient Kama Sutra. 

It increases nitric oxide production in the male body and widens the blood vessels that supply the genitals, resulting in an increase in sexual desire and satisfaction — as well as an erection.

According to an animal study in Reproductive BioMedicine Online, ashwagandha alleviates tension that modifies sex drive, and relaxes enough to boost desire and pleasure. [3]

A study in Evidence-Based Complementary and Alternative Medicine suggests that ashwagandha capsules also aid men by raising sexual desire and drive by increasing testosterone levels. [4]

4. Enhances Fertility

Ashwagandha has been shown to increase male fertility. Even numerous ayurvedic literature proposes ashwagandha as a therapy for male infertility. 

It’s a potent aphrodisiac that boosts testosterone levels and may assist stress-related male infertility. 

This herb is a powerful antioxidant that aids in the fight against free radicals as well. Thus, sperm cell damage is reduced, resulting in increased sperm quantity and quality.

Recent research in Reproductive BioMedicine Online indicates it can benefit males by increasing sperm count and motility (movement). [3]

According to a separate study in Evidence-Based Complementary and Alternative Medicine, it boosts the number and motility of sperm. [4]

5. Improves Testosterone

Testosterone is a hormone that affects a man's sexual desire. That hormone was then found to enhance male fertility and testosterone levels after taking ashwagandha supplements.

And according to research in the American Journal of Men’s Health, the ashwagandha treatment increased DHEA-S, a sex hormone involved in testosterone production, by 18%. [5]

In addition, individuals who consumed the herb had 14.7% more testosterone than those who consumed the placebo.

5. Increases Sperm Count

Since ashwagandha increases male desire, it makes sense that this herb also increases sperm count.

That’s why a group of males was given ashwagandha pills for 90 days as part of a study. And in this study from the International Journal of Phytotherapy and Phytopharmacology, it was revealed that the sperm count of men who took ashwagandha pills increased by 167%. [6]

So, thanks to ashwagandha, males with low sperm counts can now enhance their sperm count.

6. Increases Sperm Motility

Just like sperm count, improving sperm motility is also crucial. And sustaining it is a prerequisite for a healthy sexual drive. 

Sperm motility describes the sperm's ability to travel freely. Sperm must swim at a speed of 25 micrometers per second to be healthy, and ashwagandha facilitates this.

Reduced motility diminishes the likelihood of conception. Ashwagandha is beneficial for the male reproductive system and can improve sperm motility, sperm count, and semen quality, according to research found in BioMed Research International and conducted in 2018. [7]

Consequently, the likelihood of becoming pregnant increases exponentially. To reach a more accurate conclusion regarding the effect of ashwagandha on sperm motility, however, more research is required.

Benefits of Ashwagandha: Couple celebrating after seeing the results of a pregnancy test

7. Lowers Blood Sugar Levels

For men with diabetes or high blood sugar, you’ll be delighted to hear you’ll benefit from ashwagandha too. 

Because according to a review in Phytotherapy research of 24 trials, including five clinical studies in diabetics, treatment with ashwagandha significantly decreased blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers. [8]

It’s worth noting that ashwagandha contains potent anti-diabetic compounds. An example is withaferin A (WA), which facilitates glucose absorption by cells from the circulation.

Benefits of Ashwagandha: Man sleeping while wearing a pink sleeping mask

8. Improves Sleep

The Latin name for ashwagandha actually provides some information about one of the herb's many benefits. 

This plant's Latin name is Withania somnifera, and the species name somnifera means "sleep-inducing."

Even though ashwagandha has been utilized for millennia to promote healthy sleep, a recent study has scientifically confirmed this benefit. 

A review of five scientific investigations found in PLOS ONE revealed that the herb improved overall sleep quality and helped raise mental acuity and healthy stress levels in the morning. [9]

Benefits of Ashwagandha: Anatomical heart model at the middle with a white background

9. Improves Heart Health

Physical activity has been linked to treating stress. However, ashwagandha can increase a person's cardiopulmonary endurance. 

Simply said, it improves cardiovascular health by lowering blood pressure, cholesterol, and chest discomfort.

10. Relieves Pain for Arthritis

Contrary to widespread belief, ashwagandha isn’t an effective arthritis treatment. Instead, it functions as a painkiller.

The consumption of Ashwagandha inhibits the transmission of pain signals to the central nervous system. Due to its anti-inflammatory qualities, it may also relieve pain.

According to a small study conducted in 2015 by the Indian Journal of Medical Research, ashwagandha treatment reduced the rheumatoid factor or RA factor. [10]

Benefits of Ashwagandha: Muscular man sitting at a bench press

11. Improves Athletic Performance

There’s no doubt that a successful and purpose-driven man invests in his health. Because as the saying goes, “Health is wealth.” And ashwagandha does a good job fulfilling that investment, as the herb improves athletic performance. 

For example, a review of research findings in the Journal of Functional Morphology and Kinesiology found that the plant enhances strength and oxygen utilization during exercise. [11]

And based on a review found in Nutrients of Multidisciplinary Digital Publishing Institute (MDPI), of five types of research, ashwagandha boosted oxygen intake in athletes. [12]

Moreover, ashwagandha may contribute to the development of muscle strength. The muscle strength of male volunteers who took 600mg of ashwagandha daily and performed resistance training for eight weeks increased.

Benefits of Ashwagandha: Ashwagandha roots at the left and a small bowl full of ashwagandha powder at the right

What Is the Ideal Dosage for Ashwagandha?

“Success is nothing more than a few simple disciplines, practiced every day.”
— Jim Rohn

Limits are often seen as a bad thing. But in this case, it isn’t. You must know when and how to take ashwagandha to get the most out of it.

Ashwagandha’s roots and berries can be consumed for therapeutic purposes. It’s available in capsules, tablets, powders, tinctures, and tea supplements. Beginning with ashwagandha tea is the ideal approach to introduce the herb and aid with hydration.

Marco’s Grounds uses 11% withanolides extract in Maximum Mind, meaning you’ll get more than four times the regular concentration for the same amount of extract.

Read more about ashwagandha on Marco’s Grounds Deep Dive or dig deeper into the benefits of ashwagandha.

If you want to be more creative, add raw ashwagandha or ashwagandha powder directly to your cuisine. The powder can include nut butter, granola, smoothies, and overnight oats. The benefits of ashwagandha for men can be obtained from Maximum Mind, which has the right amount.

Benefits of Ashwagandha: Man wearing a sweater having a headache

Although it’s usually regarded as a safe plant, as with any herbal supplement, you should discuss your unique needs with your naturopath or physician. Standard root extract capsules (500–1000 mg daily) are the optimal alternative for therapeutic dosing.

No documented side effects are associated with taking modest to moderate amounts of the herb daily. However, taking more than 2g of ashwagandha per day can cause stomach distress, diarrhea, and vomiting. 

Although the male benefits of Ashwagandha are proven, the inappropriate dosage is the most typical cause of adverse effects.

According to Consumer Lab, the negative effects of ashwagandha for men included headaches, tiredness, and stomach problems. [13]

In addition, they note that ashwagandha may aid in improving blood pressure and blood sugar levels, as well as boost thyroid hormone levels.

Due to its medicinal effects, some may feel warmer after taking it. This can be decreased by taking medication throughout the day, especially with food.

If you have diabetes, a thyroid condition, or an autoimmune disorder such as rheumatoid arthritis, the side effects of Ashwagandha can be exacerbated. In such instances, ashwagandha should be avoided.

Note: there’s an effective dose of organic ashwagandha full-spectrum root extract, standardized at 11% withanolides, and less than 1% withaferin A in each dose of Maximum Mind.

What Types of Men Benefit From Ashwagandha the Most?

“The path to success is to take massive, determined action.”
––Tony Robbins

Generally, men that benefit from ashwagandha the most are those who value high-performance work and their health.

This powerful herb won’t be useful for those who don’t give off masculine energy or aren’t action-oriented. It’s because taking ashwagandha without doing work is like hoping you’ll grow massive muscles by drinking whey protein without exercising.

But going back to the types of men who’ll benefit, the following are some examples of occupations that’ll maximize the advantages of ashwagandha:

  • Entrepreneurs who need a lot of energy throughout the day due to their never-ending tasks. 
  • Students who could use a stress reliever before the exams to remain calm while answering questions. 
  • Athletes who’ll gain from having greater energy naturally without risking a WADA suspension.
  • Writers who have writer’s block that requires relaxing their brain to alleviate stress and generate creativity. 


“Whatever the mind of man can conceive and believe, it can achieve.”
— Napoleon Hill.

Historically, ashwagandha has been utilized to address male issues. One of the ashwagandha benefits for men is its ability to stimulate and regulate testosterone production.

It has been demonstrated that ashwagandha increases and maintains healthy male fertility levels in males with low sperm count and mobility.

Consult your physician before utilizing ashwagandha to enhance fertility. To avoid ashwagandha's adverse effects, adhere to the recommended dosage for males.

Ashwagandha is present in Maximum Mind in its purest and most accessible form, together with 15 other clinically proven components for mental health and performance. Unlike stimulant-based medications, Maximum is manufactured exclusively from natural ingredients and has passed through clinical testing.

Taking Maximum Mind daily may safeguard men’s brains in the short and long term. It’s a productivity enhancer for both men and women that targets their psychological and neurological concerns.

Why not experience the benefits of ashwagandha for men in their purest form, along with other clinically studied compounds for increasing brain performance and health with Maximum Mind?


  1. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. 
  2. Lopresti, A. L., Smith, S. M., Malvi, H., & Kodgule, R. (2019c). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine, 98(37), e17186.
  3. Sengupta, P., Agarwal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018). Role of Withania somnifera (Ashwagandha) in the management of male infertility. Reproductive BioMedicine Online, 36(3), 311–326.
  4. Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in oligospermic males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine, 2013, 1–6. 
  5. Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health, 13(2). 
  6. Durg, S., Shivaram, S. B., & Bavage, S. (2018). Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine: international journal of phytotherapy and phytopharmacology, 50, 247–256. 
  7. Nasimi Doost Azgomi, R., Zomorrodi, A., Nazemyieh, H., Fazljou, S., Sadeghi Bazargani, H., Nejatbakhsh, F., Moini Jazani, A., & Ahmadi AsrBadr, Y. (2018). Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence. BioMed research international, 2018, 4076430. 
  8. Durg, S., Bavage, S., & Shivaram, S. B. (2020). Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytotherapy research: PTR, 34(5), 1041–1059. 
  9. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extracts on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843.
  10. Kumar, G., Srivastava, A., Sharma, S. M., Rao, T. D., & Gupta, Y. K. (2015). Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: a pilot prospective study. Indian Journal of Medical Research, 141(1), 100. 
  11. Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of Functional morphology and kinesiology, 6(1), 20. 
  12. Pérez-Gómez, J., Villafaina, S., Adsuar, J. C., Merellano-Navarro, E., & Collado-Mateo, D. (2020). Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. Nutrients, 12(4), 1119. 
  13. (2021, January 1). What are the side effects of ashwagandha supplements? 


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