Ashwagandha Benefits for Men: What It Does for Stress, Sleep and Testosterone

Short answer: In human trials, ashwagandha’s most consistent benefits for men are lower perceived stress, lower cortisol in stressed adults and modestly better sleep, especially in people with insomnia. Smaller studies also report gains in strength with resistance training, a modest rise in testosterone in overweight men aged 40 to 70, and better semen measures in men with low sperm counts. It appears safe for most adults for up to about 3 months, but rare liver injury and thyroid effects have been reported, and men with hormone-sensitive prostate cancer should avoid it.

Key Takeaways

• Stress is the best supported benefit. A 2021 systematic review of 7 studies (491 adults) found less stress, anxiety, fatigue and serum cortisol than placebo over 6 to 8 weeks.^[1]
• Sleep improves most in people with insomnia. A meta-analysis of 5 studies found a small but significant effect, larger at 600 mg/day for at least 8 weeks.^[1]
• Male hormone and fertility data are early. Testosterone rose 14.7% more than placebo in one crossover trial in aging, overweight men; a 46-man pilot in men with low sperm counts reported higher sperm concentration and motility.^[3][5]
• Training results look promising but small. In 50 young men starting a lifting program, 600 mg/day of root extract was linked to larger gains in bench press and leg extension strength.^[4]
• Safety has limits. Short term use (up to about 3 months) looks well tolerated; long term safety is unknown, and liver and thyroid problems have been reported in case reports.^[1][2]

What Ashwagandha Is (and Why Men Take It)

Ashwagandha (Withania somnifera), also called Indian ginseng, is an evergreen shrub used in Ayurvedic and Unani medicine. It is classed as an adaptogen, a plant traditionally used to help the body cope with stress. Most supplements are made from the root, sometimes combined with leaf, and the compounds most often measured are called withanolides.^[1][2]

Men usually take it for stress, sleep, gym performance, or testosterone and fertility. The evidence differs a lot across those goals.

Products are not interchangeable: trials used specific branded extracts (such as KSM-66 and Shoden) with different withanolide contents and doses, so a result from one extract does not automatically apply to another product.^[1]

What Does Ashwagandha Do for Men? The Evidence by Goal

The table summarizes the strongest human evidence for each goal.^[1][3][4][5] Most trials are small, short and used a single branded extract.

Stress, cortisol and energy

This is where ashwagandha has the most data. The NIH Office of Dietary Supplements summarizes a 2021 systematic review of 7 studies with 491 adults (all in India) who had high stress, anxiety or a diagnosed anxiety disorder. Compared with placebo, ashwagandha for 6 to 8 weeks reduced stress and anxiety, sleeplessness, fatigue and serum cortisol, with larger benefits at 500 to 600 mg per day.^[1] The National Center for Complementary and Integrative Health (NCCIH) reaches a similar conclusion: some ashwagandha preparations may be effective for stress and insomnia, while evidence on anxiety is less clear.^[2]

Newer trials mostly point the same way. In 130 adults aged 20 to 55 with self-reported stress, a sustained-release extract at 300 mg/day for 90 days improved stress scores, sleep quality and focus and lowered serum cortisol.^[1] Not every trial was positive: in 120 overweight adults with low energy, 200 mg twice daily for 12 weeks did not reduce perceived stress more than placebo, although fatigue improved.^[1]

The realistic benefit is a calmer baseline and less fatigue over several weeks, not an immediate jolt.

Sleep

Sleep is closely tied to stress, and the data reflect that. In one trial of 150 adults with sleep problems, sleep quality improved by 72% with ashwagandha versus 29% with placebo after 6 weeks, and wrist sensors showed better sleep efficiency and total sleep time. A meta-analysis of 5 studies (372 adults) found a small but significant effect overall, larger at 600 mg/day, with at least 8 weeks of use, and in people with insomnia.^[1] Good habits still matter more; see our guide to sleep routines for men.

Strength and muscle recovery

The best known training study randomized 57 men aged 18 to 50 with little lifting experience to 300 mg of KSM-66 root extract twice daily or placebo, alongside the same supervised program three days a week. Among the 50 men who finished 8 weeks, the ashwagandha group gained more on the bench press (about 46 kg vs. 26 kg) and leg extension (about 14.5 kg vs. 9.8 kg), added more arm and chest size, and lost more body fat (3.5% vs. 1.5%). Thigh size did not differ significantly.^[4] The authors noted the small sample and short duration. NCCIH still rates the evidence for athletic performance as insufficient.^[2]

Testosterone and DHEA

In a 16 week randomized, double-blind, crossover trial, 57 overweight men aged 40 to 70 with mild fatigue took an ashwagandha extract (21 mg of withanolide glycosides per day) or placebo for 8 weeks each. Ashwagandha produced a 14.7% greater increase in testosterone and an 18% greater increase in DHEA-S than placebo. However, fatigue, vitality, sexual well-being and psychological well-being improved in both phases with no meaningful difference between ashwagandha and placebo, and cortisol did not differ between groups either.^[3] In the strength trial above, testosterone rose more in the ashwagandha group, but final levels were not significantly different between groups.^[4]

The fair reading: ashwagandha may nudge testosterone modestly in some men, but the studies are small and the rise did not translate into men feeling clearly more energetic than with placebo. If you suspect low testosterone, a blood test and a doctor’s visit come first; our page on signs of low testosterone explains what to look for.

Sperm quality and fertility

NCCIH notes limited evidence that taking ashwagandha for 2 to 4 months may raise testosterone and improve sperm quality.^[2] The most cited trial is a 2013 pilot study of 46 men with low sperm counts who took 675 mg/day of KSM-66 root extract or placebo for 12 weeks. In the ashwagandha group, sperm concentration rose from about 9.6 to 25.6 million/mL, semen volume rose 53% and motility rose 57%, with no reported side effects.^[5] It was small and did not track pregnancy rates, so couples trying to conceive should work with a fertility specialist.

How Ashwagandha Is Thought to Work

The mechanisms are not fully settled. Withanolides are linked to anti-inflammatory and antioxidant effects in lab research,^[2] and preclinical work suggests other, non-withanolide compounds in the plant may also play a role.^[1] In people, the most consistent measurable change is lower cortisol in stressed adults,^[1] which fits its traditional use as an adaptogen. Why some male trials saw hormone changes is not yet known.^[3][5]

How Much Ashwagandha Do Men Take?

There is no official recommended dose. The NIH fact sheet reports only the doses used in trials and notes that the variety of preparations makes specific recommendations difficult.^[1] In practice:

• Stress and anxiety studies: mostly 240 to 1,250 mg/day of extract, with benefits appearing larger at 500 to 600 mg/day; a 2022 psychiatry taskforce provisionally suggested 300 to 600 mg/day of root extract standardized to 5% withanolides for generalized anxiety.^[1]
• Sleep studies: 250 to 600 mg/day of KSM-66 or 120 mg/day of Shoden for 6 to 12 weeks.^[1]
• Male training and fertility studies: 600 to 675 mg/day of KSM-66 for 8 to 12 weeks.^[4][5]

Most trials ran 6 to 8 weeks or longer. Choose a product that names its extract and withanolide content, and look for independent testing; our guide to third-party tested supplements explains what a seal actually checks.

Side Effects and Safety

Ashwagandha appears well tolerated for up to about 3 months; safety beyond that is unknown.^[1][2] The most common side effects are mild: stomach upset, loose stools, nausea and drowsiness.^[1] The rarer risks deserve real attention:

• Liver injury. NCCIH describes it as rare, but a number of cases have linked ashwagandha supplements to liver injury.^[2] The NIH fact sheet describes five cases (three men, two women, aged 21 to 62) taking 450 to 1,350 mg/day for 1 week to 4 months who developed jaundice, itching and high bilirubin; most improved after stopping.^[1] Stop and see a doctor if you notice yellow skin or eyes, dark urine or persistent itching.
• Thyroid. Ashwagandha has raised thyroid hormone levels in small studies, and case reports describe thyrotoxicosis.^[1] People with thyroid disorders or on thyroid medication should ask their doctor first.^[2]
• Prostate cancer. Because it may raise testosterone, people with hormone-sensitive prostate cancer should avoid it.^[1][2]
• Regulators. Denmark banned ashwagandha in 2023 after a risk assessment raised concerns about effects on thyroid and sex hormones, and France’s food safety agency (ANSES) advised against use in certain groups in 2024.^[1]

Who should avoid it or talk to a doctor first

• Anyone taking diabetes or blood pressure medicines, immunosuppressants, sedatives, anticonvulsants or thyroid hormone, because of possible interactions.^[2]
• People with autoimmune or thyroid conditions, liver disease, or an upcoming surgery.^[1][2]
• Men with hormone-sensitive prostate cancer.^[2]
• Partners who are pregnant or breastfeeding should not take it themselves.^[2]

Where Ultra Bann Fits

To be transparent, this herb is not one of our ingredients. Ultra Bann is a natural male vitality supplement by DL Bioproducts built on seven different botanicals, with every amount printed on the label and no proprietary blend: Thai Butea superba 345 mg, Panax ginseng 110 mg, Cynomorium songaricum 85 mg, black ginger (Kaempferia parviflora) 85 mg, tongkat ali 85 mg, epimedium (horny goat weed) 45 mg and reishi 45 mg, for 800 mg per serving. You take one capsule every 2 days.

If you are comparing adaptogen style herbs, our articles on Panax ginseng for men and black ginger review their research in the same evidence-first way, and the full label is on the ingredients page. First orders ship free in the US and come with a 60-day money-back guarantee. You can see the product in our shop.

Frequently Asked Questions

How long does ashwagandha take to work for men?

Most trials measured results after 6 to 8 weeks of daily use, and the sleep meta-analysis found larger benefits with at least 8 weeks.^[1] The male hormone and fertility studies ran 8 to 12 weeks.^[3][5] Expect gradual change, not an overnight effect.

Does ashwagandha increase testosterone?

It may, modestly. One crossover trial in overweight men aged 40 to 70 found a 14.7% greater rise than placebo, but fatigue and vitality scores were not different from placebo.^[3] NCCIH calls the evidence limited.^[2] A man with symptoms of low testosterone should get tested rather than self-treat.

Can ashwagandha damage the liver?

It is rare, but yes. NIH and NCCIH both describe reported cases of liver injury, usually improving after the supplement was stopped.^[1][2] Avoid it if you have liver disease, and stop immediately if you develop jaundice or dark urine.

Is it safe to take ashwagandha every day long term?

Daily use for up to about 3 months appears well tolerated in studies, but long term safety has not been established.^[1][2] For longer use, talk to your doctor.

References

1. NIH Office of Dietary Supplements. Ashwagandha: Fact Sheet for Health Professionals. ods.od.nih.gov
2. National Center for Complementary and Integrative Health (NCCIH). Ashwagandha: Usefulness and Safety. nccih.nih.gov
3. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males. American Journal of Men’s Health. 2019;13. doaj.org
4. 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. Journal of the International Society of Sports Nutrition. 2015;12:43. jissn.biomedcentral.com
5. 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. Evidence-Based Complementary and Alternative Medicine. 2013;2013:571420. Summary via Natural Medicine Journal

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 information only and is not medical advice.