Ashwagandha for men, testosterone, muscle, sex drive and sperm
What the men's trials found on testosterone, strength, sex drive and sperm, the amounts they used and who should check before taking it.
- Written by
- Amy D.
- Last updated
- Reading time
- 7 min read
Overview
Trials in men have found ashwagandha raised testosterone modestly, added to strength gains alongside training and lifted sex drive scores, mostly after about 8 weeks. One trial found better sperm count and movement. Most trials were small. Avoid it with hormone-sensitive prostate cancer and check first if you have a thyroid condition or take regular medicines.
Key points
- Two 2026 reviews found ashwagandha raised testosterone modestly, and one found the rise in men but not in women.
- Exercise trials found gains alongside training, most consistently for endurance.
- A few small trials found higher sex drive scores than on a placebo.
- One 8-week trial in men aged 30 to 50 found higher sperm count, movement and semen volume.
- Avoid it with hormone-sensitive prostate cancer, and check first if you have a thyroid condition or take regular medicines.
What does ashwagandha do for men?
Leg day, a big week at work, a mate who swears by his new supplement. No wonder ashwagandha for men is such a popular search. Here's what the trials in men have measured.
For stress and sleep, trials have mostly included men and women together. The research that's specific to men looks at four things, testosterone, strength, sex drive and sperm. Our page of ashwagandha studies lists every trial in people, with its dose and length.
| Area | What the research found | Evidence |
|---|---|---|
| Testosterone | A modest rise, pooled across trials [1][2] | Moderate |
| Strength and fitness | Gains alongside exercise, clearest for endurance [1][3] | Moderate |
| Sex drive | Higher desire scores than placebo in a few small trials [4][5] | Early |
| Sperm | Higher sperm count and movement in one 8-week trial [5] | Early |
Does ashwagandha increase testosterone?
Modestly, yes. A 2026 review pooled 7 trials with 488 people and found testosterone rose more on ashwagandha than on a placebo, and its authors said the results should be read with caution [1]. A second 2026 review of hormone trials found the rise in men but not in women [2].
In one trial, 57 young men new to weight training took 300 mg of root extract twice a day for 8 weeks. Their testosterone rose by 96 ng/dL, against 18 ng/dL on the placebo [6]. In another, overweight men aged 40 to 70 saw testosterone in their saliva rise by 14.7% more than on a placebo [7].
Not every trial found a difference. In an 8-week trial of 76 men with mild sexual difficulties, testosterone didn't change more than on the placebo, even though other measures improved [5]. And in the men aged 40 to 70, a higher reading didn't come with less tiredness or more vigour [7]. So a rise in the blood test doesn't always mean you'll feel different.
Does ashwagandha help build muscle?
It may add to your training. In the 8-week trial of young men, both groups lifted weights. Bench press strength rose by 46 kg on ashwagandha and by 26 kg on the placebo, and arm and chest size grew more too [6].
A 2026 review of 4 trials found ashwagandha improved muscle strength overall, with the clearest gains in people who were already active [1]. Another 2026 review of 13 trials found better exercise performance on average, most consistently for aerobic endurance. Results for strength alone were positive but less certain [3].
Think of it as a training partner rather than a shortcut. Even on the placebo, the men in that trial added 26 kg to their bench press, so the training did a lot of the work [6].
Does ashwagandha help sex drive in men?
A few small trials suggest it may. In an 8-week trial of 50 men with low sexual desire, scores for sexual function rose more on 300 mg of root extract twice a day than on a placebo [4]. In a trial of 76 men aged 30 to 50 with mild sexual difficulties, desire scores also rose more than on the placebo [5].
An older trial in men with erectile dysfunction that had a psychological cause found ashwagandha root powder worked no better than a placebo [8]. That trial used a plain powder, not an extract.
Does ashwagandha affect sperm and fertility?
In that trial of 76 men, sperm count, sperm movement and semen volume rose more on ashwagandha than on a placebo [5]. The US National Institutes of Health says there's some limited evidence that 2 to 4 months of ashwagandha may raise testosterone and improve sperm quality [9].
The trial measured sperm, not pregnancies. If you're trying for a baby and have concerns, your GP is the place to start.
Ashwagandha side effects for men
Side effects in trials of root extract in healthy adults were mild and uncommon [10]. The US National Institutes of Health lists drowsiness, stomach upset, diarrhoea and vomiting in some people. It says ashwagandha may be safe for up to 3 months, with less known about longer use [9].
Our guide to ashwagandha side effects has the full list.
Where Nooroots fits
Nooroots Ashwagandha + Lion's Mane pairs KSM-66 ashwagandha root extract with lion's mane fruiting body extract, in two caffeine-free capsules a day. It's made for calm focus and calm resilience on demanding days. Our guide to ashwagandha covers its wider research.
Frequently asked questions
Is ashwagandha good for men?
Trials in men have found modest rises in testosterone, more strength alongside training and higher sex drive scores. Most trials were small and ran for about 8 weeks [1][2][4].
How much ashwagandha did the testosterone trials use?
Daily amounts in the 2026 testosterone review ran from 240 to 675 mg of extract, often 300 mg twice a day. One trial used a concentrated extract called Shoden, giving 21 mg of withanolide glycosides a day [1][7].
How long does ashwagandha take to work for men?
Most men's trials measured results after 8 weeks of daily use. The US National Institutes of Health describes the testosterone and sperm findings after 2 to 4 months [6][9].
Should men take ashwagandha before or after the gym?
The strength trial gave 300 mg twice a day, every day, rather than timing it around workouts. We found no trial that compared taking it before or after training [6].
Does ashwagandha raise testosterone in women too?
A 2026 review of hormone trials found a rise in testosterone in men but not in women [2].
Read more in our guide to ashwagandha for women.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.
- Zhu X et al. (2026). Effects of Withania somnifera (ashwagandha) on cognitive and physical function in adults: a systematic review and meta-analysis. Frontiers in Pharmacology 17: 1799467. PMID 42199854
- Fornalik M, Malkiewicz A, Adamczak D, et al. (2026). Hormonal modulation with Withania somnifera: systematic review and meta-analysis of randomized-controlled trials. Planta Medica 92(8): 790–805. PMID 41740946
- Li X, Li H, Yao S, Hou Y, Chi A (2026). Effects of Withania somnifera (ashwagandha) supplementation on exercise performance: a systematic review and three-level meta-analysis. Nutrients 18(12): 1915. PMID 42356302
- Chauhan S, Srivastava MK, Pathak AK (2022). Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: a randomized controlled trial. Health Science Reports 5(4): e741. PMID 35873404
- Khanna A, Khanna M, Panchal P (2026). Efficacy and safety of ashwagandha root extract on sexual health in healthy men: a prospective, randomized, double-blind, placebo-controlled study. Frontiers in Reproductive Health 8: 1774098. PMID 41766918
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition 12: 43. PMID 26609282
- Lopresti AL, Drummond PD, Smith SJ (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): 1557988319835985. PMID 30854916
- Mamidi P, Thakar AB (2011). Efficacy of ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction. Ayu 32(3): 322–328. PMID 22529644
- National Center for Complementary and Integrative Health (updated March 2023). Ashwagandha: usefulness and safety. US National Institutes of Health. Accessed 26 October 2026. nccih.nih.gov
- Coope OC, Willems MET, Levington A, et al. (2026). Back to the roots: safety and tolerability of standardised ashwagandha (Withania somnifera) root extract in healthy adults. A systematic review of biomarkers and adverse events. Pharmaceuticals 19(5): 725. PMID 42198398
- McIntyre D, Nguyen P, Kim Y, et al. (2026). Ashwagandha (Withania somnifera)-Associated Liver Injury: A Scoping Review of Clinical Characteristics and Safety Considerations. Cureus 18(5): e109764. PMID 42367407
