Introduction
Ashwagandha, commonly known as Withania somnifera, is a herb used in Ayurvedic medicine for ages to enhance general health and well-being. Its roots and berries offer therapeutic characteristics that may help decrease stress, increase testosterone levels, and enhance cognitive function, among other things.
In recent years, scientific research has started to back up the traditional usage of ashwagandha, with studies demonstrating that it may provide several health advantages for males. This blog article will cover 17 of the essential ashwagandha benefits for men, such as how it may aid with stress reduction, testosterone boosts, cognitive performance, and more.
Here Is the list of 17 Ashwagandha Benefits for Men
1. Stress reduction
One of the most well-known benefits of ashwagandha is its potential to assist men in relieving stress and anxiety. That is because withanolides have been proven to affect the action of stress-related hormones in the body. Men who took Ashwagandha pills for 60 days reported a substantial decrease in stress and anxiety compared to those who received a placebo in one research.
Another research discovered that ashwagandha was as effective as an anti-anxiety drug in lowering stress and anxiety symptoms. As a result, ashwagandha is an excellent natural option for men seeking to decrease stress and enhance their general well-being.
2. Increased Testosterone
Ashwagandha Benefits for Men is also thought to increase testosterone levels in males, which may result in increased libido and muscular growth. Testosterone is a male sex hormone that controls sexual and reproductive function, muscular development, and strength. In a study of infertile males, those who took Ashwagandha pills had significantly higher testosterone levels and sperm quality than those who took a placebo.
Another research with resistance-trained healthy males discovered that taking Ashwagandha supplements for 8 weeks boosted muscle mass and strength much more than the placebo group. It shows that ashwagandha might help men enhance their sexual performance, muscular mass, and general fitness.
3. Cognitive ability
Another benefit of ashwagandha for men is that it improves cognitive functions, such as memory and attention. That is accomplished by enhancing the activity of neurotransmitters in the brain, such as acetylcholine, which is involved in memory and learning. In one research, older persons who took Ashwagandha supplements for 12 weeks outperformed those who took a placebo on memory and attention activities.
In another research, Ashwagandha supplements increased working memory and response speed in healthy individuals. These results imply that ashwagandha may benefit men who wish to increase cognitive performance and preserve brain health as they age.
4. Cardiovascular fitness
Ashwagandha Benefits for Men in cardiovascular health by lowering blood pressure and cholesterol levels. High blood pressure and high cholesterol are significant risk factors for heart disease and stroke. According to one research, males who took Ashwagandha supplements for eight weeks had significantly lower blood pressure than those who received a placebo.
Another research discovered that Ashwagandha pills lowered LDL cholesterol while increasing HDL cholesterol levels, considered “good cholesterol.” It implies that ashwagandha might be a beneficial supplement for men looking to enhance their heart health and lower their risk of cardiovascular disease.
5. Reduction of inflammation
Ashwagandha is also well-known for its anti-inflammatory characteristics, which may aid in the reduction of inflammation and the prevention of chronic illnesses. The body’s natural reaction to injury or illness is inflammation. Nonetheless, persistent inflammation has been related to various health issues, including cancer, heart disease, and diabetes.
According to one research, Ashwagandha supplements lowered inflammatory indicators in adults with rheumatoid arthritis. Another research discovered that ashwagandha decreased inflammation in type 2 diabetics. Ashwagandha may be a beneficial supplement for men seeking to decrease inflammation and avoid chronic illnesses.
6. Increased fertility
Ashwagandha may also help men become more fertile by improving sperm quality and count. Male infertility is a widespread issue, and one of the significant reasons is low sperm quality. According to one research, males who took Ashwagandha pills for 90 days had a substantial increase in sperm count and motility (the ability of sperm to migrate toward an egg).
In another research, Ashwagandha supplements were reported to improve sperm quality and fertility in males with low sperm counts. As a result, ashwagandha may be a valuable supplement for men looking to boost their fertility and raise their chances of fathering a child.
7. Anti-aging benefits
Ashwagandha is also thought to contain anti-aging effects, which may aid in protecting cells and preventing indications of aging. That is because it includes antioxidants, which protect cells from free radical damage. Free radicals are unstable chemicals that may harm cells and accelerate aging. According to one research, Ashwagandha supplements lowered oxidative stress and DNA damage indicators, which are hallmarks of aging.
Another research discovered that Ashwagandha supplementation extended the lifetime of cultured cells. It implies that ashwagandha may be a beneficial supplement for men who wish to halt aging and preserve their health as they age.
8. Increased energy
Ashwagandha may also help men raise their energy levels and stamina. That is because it helps alleviate stress and worry, which may deplete energy. Research indicated that males who took Ashwagandha pills for eight weeks had significantly higher energy levels and endurance than those who took a placebo.
Another research discovered that Ashwagandha supplements helped persons with chronic fatigue syndrome’s quality of life. It implies that ashwagandha might be a beneficial supplement for men looking to boost their energy levels and general well-being.
9. Sleeping pills
It also aids in the improvement of men’s sleep quality. That is because it helps lower tension and worry, which may interfere with sleep. Research indicated that males who took Ashwagandha pills for six weeks had much better sleep quality than those who took a placebo. Another research discovered that Ashwagandha pills helped persons with chronic stress sleep better. Men who desire to obtain a better night’s sleep and enhance their sleep quality
10. Muscle and power
Ashwagandha has long been used to increase muscle growth and strength. Although most research has been done on males, some studies have revealed that supplementing with ashwagandha may improve muscular build and strength in both men and women.
Taking ashwagandha for 8 weeks increased muscular strength and mass in males more than the placebo group, according to the Journal of the International Society of Sports Nutrition. Another research found that ingesting ashwagandha for 90 days boosted muscle growth and strength while reducing body fat percentage.
11. Depression and mood disorders
Ashwagandha has also been historically used to increase mood and alleviate depressive symptoms. According to some research, taking ashwagandha supplements may help with anxiety and depression symptoms. Ashwagandha significantly reduced anxiety and depression symptoms, according to a study published in the Journal of Ayurveda and Integrative Medicine.
Another research published in the Journal of Alternative and Complementary Medicine discovered that taking ashwagandha for 6 weeks reduced stress, anxiety, and depression symptoms much more than a placebo group.
12. Diabetes Management
Ashwagandha has also historically been used to aid in the management of diabetes. According to some research, taking ashwagandha supplements may help reduce blood sugar levels and increase insulin sensitivity. Research published in the Journal of Ethnopharmacology indicated that taking ashwagandha for 30 days lowered fasting blood sugar levels and enhanced insulin sensitivity compared to a placebo group.
Another research published in the Journal of Ayurveda and Integrative Medicine discovered that taking ashwagandha for 8 weeks reduced HbA1c levels, a marker of long-term blood sugar management.
13. Increased metabolism
Ayurvedic medicine has used ashwagandha for centuries. It provides several possible health advantages, including increased metabolism. Ashwagandha may help you gain muscle mass, lose fat, and enhance your endurance. It is also considered to promote thyroid function, which may aid metabolic regulation. More study is required, however, to validate these benefits and find the best dose for boosting metabolism.
14. Skin Care
Ashwagandha is also thought to provide potential skin health advantages. According to an early study, it may effectively decrease inflammation, a prevalent cause of skin issues such as acne, eczema, and psoriasis. Ashwagandha may also boost the synthesis of collagen and melanin, which are necessary for skin elasticity and pigmentation. Furthermore, some research suggests that ashwagandha might help minimize the effects of sun damage on the skin.
15. Digestive Wellness
Ashwagandha may be beneficial to digestive health as well. It has long been used to treat digestive problems such as constipation, diarrhea, and stomach ulcers. According to some studies, ashwagandha may help decrease inflammation in the stomach, which might enhance the digestive system’s general health.
It may also assist in alleviating the symptoms of irritable bowel syndrome (IBS) and preserve the stomach lining. Ashwagandha may also aid in the prevention of constipation by increasing intestinal motility.
16. Immune system booster
Ashwagandha may also be beneficial for increasing the immune system. According to research, it may aid in forming white blood cells, which are necessary for battling infections and disorders. Furthermore, ashwagandha may help decrease inflammation, which plays a significant role in many chronic conditions.
According to some studies, ashwagandha may also help decrease stress and enhance general physical and mental well-being, which may positively influence the immune system. More study is required, however, to validate these benefits and find the ideal dose for immune system strengthening.
17. Cancer-fighting capabilities
Ayurvedic medicine has long employed ashwagandha to treat various health issues, including cancer. According to early research, ashwagandha may have anti-cancer qualities and help limit the development of particular cancer cells. Ashwagandha seems to trigger cell death in cancer cells and block the creation of new blood vessels in tumors, slowing tumor growth.
While there is some promising research on ashwagandha and its possible anti-cancer qualities, additional study is required to validate these benefits and find the appropriate dose and administration. Ashwagandha should not be used as a stand-alone cancer therapy and should only be administered under the guidance of a competent healthcare expert.
Dosage and Usage Recommendations
The recommended ashwagandha dose varies based on the supplement and intended application. Before using ashwagandha supplements, always read the product label’s directions and speak with a healthcare expert.
The recommended daily dose of ashwagandha for general health and well-being is 300 to 500 milligrams (mg). For stress reduction, a regular dose is between 250 and 500 mg daily. A regular dose for anxiety is between 300 and 600 mg per day.
It’s also worth noting that ashwagandha supplements come in various forms, including capsules, powder, and liquid extract, and the dose varies based on the form.
It is best to take ashwagandha with food since it might induce stomach distress if taken on an empty stomach.
As a dietary supplement, ashwagandha should not be taken instead of a balanced diet and lifestyle. Taking ashwagandha for an extended time is also not suggested since it might have adverse side effects. Before using ashwagandha or any other dietary supplement, always see your healthcare professional to discuss potential dangers and decide the appropriate dose for you.
Precautions For Men Should Take Before Using Ashwagandha Supplements.
When used as indicated, ashwagandha is usually regarded as safe, but there are several considerations that men should be aware of when using ashwagandha supplements.
- Men with hormone-sensitive illnesses: such as prostate cancer, should take ashwagandha with care since it may influence hormones in the body.
- Drugs: Certain medications, including sedatives, thyroid hormones, and blood pressure medications, may interact with ashwagandha. Before using ashwagandha supplements, men on drugs should consult with their doctor.
- Pregnancy and breastfeeding: Ashwagandha should not be used by pregnant or nursing women.
- Autoimmune illnesses: Because ashwagandha might activate the immune system, we should take it with caution in males with autoimmune diseases.
- Allergic reactions: Ashwagandha may cause allergic responses in certain persons. If you have any adverse reactions to ashwagandha supplements, discontinue use and seek medical treatment.
- Long-term use: Ashwagandha should only be taken for a short time since it might have adverse side effects.
Conclusion
Finally, ashwagandha has been utilized in Ayurvedic therapy for millennia. It provides various possible health advantages, including increased metabolism, improved skin health, immune system boost, and anti-cancer characteristics. More study is required, however, to validate these effects and find the ideal dose. While ashwagandha is usually considered safe when advised, men should be informed of the warnings and potential drug interactions before using ashwagandha supplements. Before using ashwagandha supplements, always follow the directions on the product label and speak with a healthcare practitioner.
