Search “ashwagandha for men” and you’ll find big promises about testosterone and gains. The trials behind those claims are real, but they are small. Here is what they found, in plain numbers.
Written by Vita Globe Editorial Team | Reviewed against randomized controlled trials, a systematic review and NIH guidance
What does ashwagandha do for men?
In small trials, ashwagandha was linked to modest increases in testosterone, better sperm quality in men with low sperm counts, and larger strength gains during resistance training[1][2][3]. NCCIH describes the testosterone and sperm evidence as limited[4].
Caveat: These trials enrolled roughly 40–60 men each, lasted roughly 8–13 weeks and used 240–675 mg a day of concentrated extracts.
Sources: Lopresti 2019 (men) · Ambiye 2013 · Wankhede 2015 · NCCIH · Verified 2026-09-27
In this article
Does ashwagandha raise testosterone?
Possibly, by a modest amount. In a crossover trial of overweight men aged 40–70, 8 weeks of an ashwagandha extract produced a 14.7% greater rise in testosterone than placebo, plus a greater rise in DHEA-S, another hormone[1]. That trial enrolled 57 men and 43 completed both phases.
What didn’t change is just as telling: there were no significant differences between ashwagandha and placebo in fatigue, vitality or sexual wellbeing scores[1]. A lab number moved; how the men felt didn’t clearly follow.
Can ashwagandha help male fertility?
One pilot trial studied 46 men with low sperm counts. After 90 days of 675 mg a day of root extract, sperm count was 167% higher than at the start, and the ashwagandha group showed greater improvements than placebo in sperm motility and hormone levels[2].
That sounds dramatic, but it is one small study in men who already had low counts. NCCIH sums it up as “limited evidence” that 2–4 months of ashwagandha may increase testosterone levels and sperm quality[4]. If you and a partner are trying to conceive, fertility care from a clinician should come first.
Does ashwagandha help with strength and muscle?
The most-cited trial followed 57 young men new to lifting. Over 8 weeks of resistance training, those taking 300 mg of root extract twice daily gained more bench press strength (46.0 kg vs. 26.4 kg), more leg extension strength, and more muscle size in the arms and chest than the placebo group. Their testosterone rose more too, and body fat fell slightly more[3].
A 2021 systematic review of performance trials found ashwagandha was associated with better strength, power and cardiorespiratory fitness than placebo in healthy men and women[5]. The authors still called for more research, since trials were small and varied.
Our take: a possible edge for beginners who are also training hard, not a replacement for training, protein and sleep.
What should men know before taking it?
- Prostate cancer. Because ashwagandha might raise testosterone, the NIH advises men with hormone-sensitive prostate cancer not to use it[6].
- Thyroid and liver. Rare liver injury and thyroid hormone changes have been reported[6]. See Is Ashwagandha Safe?.
- Medications. It may interact with diabetes, blood pressure, immune-suppressing and sedative medications[6].
- Dose. Trial doses were 240–675 mg a day of concentrated extracts. See our dosage guide.
A note on reading headlines. Percent changes like “167% more sperm” or “15% more testosterone” sound big, but they come from small groups, often starting from low baselines, over a few months. None of these trials followed men long enough to know whether the changes last, or whether they translate into outcomes men care about, such as pregnancy rates or long-term strength. That’s not a reason to dismiss the research; it’s a reason to hold it loosely and talk to your doctor if hormones or fertility are a real concern.
The honest summary
- Testosterone: modest increases in small trials; how men felt didn’t clearly change.
- Fertility: one small, promising pilot in men with low sperm counts.
- Strength: better gains in beginners in one well-known trial, supported by a review.
- All of it is early evidence from trials of roughly 40–60 men.
Our option
Vita Globe Ashwagandha Gummies
One tart-cherry gummy a day with 25 mg of a 30:1 ashwagandha root extract, plus vitamin D (100 mcg) and zinc (2 mg). Pectin-based, gluten-free and non-GMO, with no artificial flavors or colors, and tested by an independent third-party lab. We make no testosterone, fertility or muscle claims for it: its 25 mg of 30:1 extract is far below the doses studied above. It’s a simple daily option for men who want ashwagandha for occasional everyday stress.*
Frequently asked questions
How much does ashwagandha increase testosterone?
In one trial of overweight men aged 40–70, testosterone rose 14.7% more than with placebo over 8 weeks[1]. Results in other small trials vary.
Does ashwagandha make you bigger?
In one 8-week trial of beginners, muscle size increased more with ashwagandha than placebo when paired with resistance training[3]. Training and nutrition still do the heavy lifting.
Is ashwagandha good for men over 40?
The testosterone trial above was in men aged 40–70[1]. Men in this age range should check with their doctor first, especially about prostate health and medications[6].
Does ashwagandha help erectile dysfunction?
There isn’t good evidence for this. In the trial of older men, sexual wellbeing scores did not differ significantly from placebo[1].
Sources
- Lopresti AL, Drummond PD, Smith SJ. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. Am J Mens Health. 2019;13(2):1557988319835985. doi:10.1177/1557988319835985
- Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical evaluation of the spermatogenic activity of the root extract of ashwagandha (Withania somnifera) in oligospermic males: a pilot study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. doi:10.1186/s12970-015-0104-9
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. Updated March 2023. https://www.nccih.nih.gov/health/ashwagandha
- Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of ashwagandha (Withania somnifera) on physical performance: systematic review and Bayesian meta-analysis. J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020
- Office of Dietary Supplements, National Institutes of Health. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Health Professional Fact Sheet. Updated May 2, 2025. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
