Men have their own unique needs for health and well-being, and increasingly, men are turning to testosterone supplements and other dietary supplements to help them achieve their healthy living goals. Many experts recommend ashwagandha for men who are wondering how to increase testosterone naturally and those striving to build muscle mass. Read on to learn more about potential ashwagandha benefits.
What Is Ashwagandha Root?
Ashwagandha root is a medicinal herb that has been used in the natural healing practice of Ayurveda for thousands of years to treat various conditions and diseases. An ashwagandha supplement is a dietary supplement that contains a concentrated extract of ashwagandha root.
Potential Ashwagandha Benefits for Men
Scientific studies are only now beginning to assess potential ashwagandha health benefits, but early research has shown promising results in several areas.
Possible Testosterone Booster
Studies into the connection of ashwagandha and testosterone have revealed that the herb may have the potential to increase the key male sex hormone levels. As a result, men with low testosterone levels due to age, stress, and health conditions may benefit from taking a supplement. Some symptoms of low testosterone include:
- Erectile dysfunction
- Lack of libido
- Increase in body fat
- Mood swings
Men hoping to address these symptoms may benefit from the potential ashwagandha testosterone-boosting benefits. Some men rely on supplements on their own, while others choose to use them in conjunction with testosterone replacement therapy prescribed by their doctors.
Potential for Stress Relief
A clinical survey conducted by the American Psychological Association revealed that 45% of men report becoming angry and irritable due to stress. More than a third of men reported experiencing fatigue, anxiety, and lack of motivation due to stress. If you're under persistent pressure due to work or relationships, you may be familiar with these symptoms. Stress can also negatively affect your sleep and has been shown to impair the immune system and negatively impact the heart.
Due to the adverse effects of prolonged stress, stress relief is essential to men's health, and there is evidence to suggest that ashwagandha may have a role to play in diminishing stress. Studies have revealed that ashwagandha may act as an adaptogen, a substance that helps defend the body from the physical effects of stress. Specifically, ashwagandha may lower levels of the stress hormone cortisol. It has also been shown to alleviate anxiety and depression, which can be worsened by stress.
Possible Fertility Boost
In Ayurveda, ashwagandha is a common remedy for male infertility. Some early studies provide evidence that the herb may be beneficial for men struggling to get their partners pregnant. One study showed that men who took ashwagandha had increased sperm and greater sperm motility than those who didn't. Another that followed men taking ashwagandha for stress for three months found that 14% of participants' partners got pregnant.
May Help with Muscle Growth
Ashwagandha muscle growth benefits have been widely reported. Those who believe in a connection between ashwagandha and muscle gain hold that the herb's potential testosterone-boosting benefits could help men see better results from their workout efforts. Several studies have indicated that ashwagandha helps to enhance body composition. One found that men who took 750 to 1250 milligrams of the supplement daily were stronger after 30 days.
May Support Cardiovascular Health
Heart disease is the leading cause of death among men in the United States, making cardiovascular health essential to men's health. Early studies suggest that ashwagandha may help lower cholesterol and triglyceride levels to promote cardiovascular health. In addition, ashwagandha's potential stress-fighting benefits may further help the heart. In addition, those who see more significant gains from the gym due to possible ashwagandha muscle recovery benefits may feel more motivated to keep up with their heart-healthy exercise routines.
May Improve On-the-Job Performance
Men focused on success in their careers may also benefit from taking an ashwagandha supplement. Clinical studies suggest that the herb may act as an antioxidant that helps protect brain cells from damage due to environmental free radicals. In addition, there is some evidence to suggest that taking ashwagandha may improve memory function and enhance concentration to boost mental performance.
How and When to Take Ashwagandha
Before taking an ashwagandha supplement, consult your medical provider to determine if it is safe for you to take the herb. When to take the supplement depends mainly on your personal preferences. If you're using it for workout support, you may wish to take it earlier in the day. If stress relief is your primary goal, it may make more sense to take it at night. Follow the ashwagandha dosage recommended by the supplement manufacturer unless your medical provider gives you other instructions.