As a male, it's important to prioritize your health no matter your age. If you're looking for an all-natural way to support your well-being from head to toe, consider adding an ashwagandha supplement to your daily routine.
Ashwagandha is a powerful Ayurvedic herb that has been used for centuries due to its powerful medicinal properties. It offers all sorts of benefits for men, greater muscle mass and strength, reduced stress levels, higher energy levels, and even better sleep.
Below you'll learn about the top 22 ashwagandha benefits for men as well as the top 10 supplements available on the market today.
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Best ashwagandha supplements
There are dozens of ashwagandha supplements, but not all of them are made equal. To get the most benefit from the herb, it’s important to choose a product that’s made with quality ashwagandha at the right dose.
Below are the 10 best ashwagandha supplements on the market today.
2. Goli Ashwagandha Gummies
3. Live Conscious ZenWell
4. Gaia Herbs Ashwagandha Root
5. Transparent Labs KSM-66 Ashwagandha
6. YouTheory Ashwagandha
7. Nature's Bounty Anxiety & Stress Relief
8. Physician's Choice KSM-66 Ashwagandha
9. Force Factor Amazing Ashwa
10. Irwin Naturals Ashwagandha Mind & Body
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How ashwagandha benefits men
There’s a reason that ashwagandha has been used for centuries. The herb has tons of medicinal and therapeutic benefits that can transform a man’s health. Below you’ll find a list of the top 22 benefits that ashwagandha offers for guys of all ages.
1. Boosts testosterone levels
Testosterone peaks when a man enters his 30s. A decrease in testosterone can lead to decreased libido, lower energy levels, and even increased weight gain. For men suffering from low T, ashwagandha can help. Studies have found that the herb increases testosterone production by increasing luteinizing hormone.
2. Increases sexual pleasure
Ashwagandha is a known aphrodisiac. This means that it naturally improves sexual pleasure, desire, and performance. It can be quite beneficial for men who struggle with low libido by reducing cortisol levels, which is known to decrease sex drive.
3. Improves energy levels
Because of its adaptogenic properties, ashwagandha helps to support energy metabolism, thyroid health, and testosterone production. These all impact energy levels. The herb also reduces stress and fights fatigue.
4. Improves sperm count and quality
Ashwagandha increases testosterone production and enhances blood circulation throughout the body. These two factors directly impact sperm counts, volume, and motility. One study found that after 90 days, the herb increased sperm count by 167% and semen motility by 57%.
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5. Reduces cortisol levels
There is robust evidence that ashwagandha reduces stress. The herb is a powerful adaptogenic, which means that it counteracts the effects of stress by lowering cortisol levels. Balanced cortisol levels means a happier mood and less inflammation throughout the body.
6. Supports cognitive function and memory
Ashwagandha improves many aspects of cognitive function, including reaction time, memory, and stress response. This is due to the fact that the herb reduces stress and inflammation while also improving blood circulation.
7. Reduces anxiety
Anxiety can be crippling for men. Research has found that ashwagandha helps the mind and body to cope and recover from anxiety caused by stress and other factors.
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8. Reduces cortisol levels
High cortisol levels greatly increase the risk of many health conditions, including hypertension, stroke, and even poor mental health. Ashwagandha has been used for many years due to its ability to regulate cortisol production.
9. Boosts sleep quality
Ashwagandha is a great, all natural sleep aid. Studies have found that it not only helps people to fall asleep faster, it also keeps you asleep for longer. Improved sleep quality means a more balanced mood, more energy, and better overall health.
10. Improves cardiovascular health
Ashwagandha improves cardiovascular health in many ways. It minimizes the effects of stress, which can take a toll on the heart. The herb also supports artery function by reducing wave reflections, aortic stiffness, and by improving circulation.
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11. Supports athletic performance
Ashwagandha has shown to boost sports performance, to include stamina, endurance, and recovery. It benefits both aerobic and anaerobic exercise. The herb also reduces the risk of exercise-related muscle injury.
12. Reduces blood sugar levels
Ashwagandha boosts insulin sensitivity and synthesis, which means that it plays a role in reducing blood sugar spikes. It's especially effective when fasting and after eating. This means ashwagandha may benefit people with diabetes.
13. Improves bone health
When it comes to bone health, ashwagandha is a key herb. It increases the number of cells that produce bone tissue while also supporting healthy bone calcification. It also reduces inflammation, which creates a more ideal environment for bone healing.
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14. Improves muscle mass
Because ashwagandha boosts testosterone levels, it's no surprise that it's been linked to increased muscle mass and strength. Men who lift heavy and take an ashwagandha supplement are sure to notice a difference.
15. Supports heart health
High blood pressure and increased heart rate are often caused by stress. Ashwagandha reduces stress, which means it supports overall heart health. The herb also increases VO2 max levels, which improves cardiorespiratory endurance.
16. Reduces body fat
Ashwagandha is a rich source of antioxidants, which not only protect the body against free radical damage, but also decrease inflammation and speed up the metabolism. This has a direct impact on the body's ability to use stored fat for energy.
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17. Eases pain and joint stiffness
Inflammation is the most common underlying cause of daily aches and pains as well as chronic conditions like osteoarthritis. Research has found that the herb decreases swelling, reduces pain, and even supports mobility.
18. Boosts immunity
While there are many vitamins and minerals that boost immune function, ashwagandha offers immunity benefits as well. The herb is loaded with antioxidants and other compounds that support immune health, including withanolides.
19. Supports gut health
Ashwagandha and gut health go hand-in-hand. The herb not only reduces the amount of acid in the stomach, it also supports healthy digestion by regulating epinephrine, norepinephrine, and cortisol levels.
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20. Supports healthy cholesterol levels
Research has found that ashwagandha may help to reduce total cholesterol as well as bad cholesterol (LDL) levels. It also lowers triglyceride levels, which is known to increase the risk of heart disease and other cardiovascular conditions.
21. Eases depression symptoms
Mental health is important. By blocking nervous system activity associated with depression, generalized anxiety disorder, and other mental health conditions, ashwagandha helps to ease symptoms and improve mood by reducing stress.
22. Detoxifies the body
Food, the environment, topical products, and other factors all introduce toxins into the body. Ashwagandha helps to remove toxins and other harmful compounds by boosting liver function and supporting detoxifying enzymes.
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Top 10 ashwagandha supplements
Support your mind and body with Elm & Rye Ashwagandha. This supplement was formulated by a team of world-class researchers, using only the highest quality ashwagandha root. Elm & Rye Ashwagandha is available in both capsule and gummy forms. Each batch is made with pure ingredients and undergoes rigorous lab testing to ensure safety and potency.
2. Goli Ashwagandha Gummies
Chew your way to stress relief, better sleep, and overall improved health with Goli Ashwagandha Gummies. These mixed berry-flavored gummies are vegan, non-GMO, and gluten-free. They're made with KSM-66 ashwagandha to help you relax, unwind, and to restore your mind and body.
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Each two gummy serving provides 300 mg of ashwagandha and just 25 calories. Goli Ashwagandha Gummies are sweetened with organic cane sugar and colored with organic fruit and vegetable juice.
3. Live Conscious ZenWell
Reduce stress, boost your energy levels, and improve your focus and sleep quality with Live Conscious ZenWell. This supplement is made with full-spectrum ashwagandha extract along with L-theanine to promote mental clarity and to ease everyday stress. Each serving provides 600 mg ashwagandha, 200 mg L-theanine, and 20 mg black pepper fruit extract to improve absorption and bioavailability.
4. Gaia Herbs Ashwagandha Root
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Enjoy daily stress support while also reaping the other benefits that ashwagandha has to offer with Gaia Herbs Ashwagandha Root. These vegan, liquid capsules are formulated with full-spectrum ashwagandha. They help your body to cope and adapt with life challenges while also improving mood and sleep quality.
A single capsule serving provides 350 mg ashwagandha, to include 2.5 mg of withanolides.
5. Transparent Labs KSM-66 Ashwagandha
Boost your mood, ease inflammation, fight against oxidative stress, and get your stress and anxiety under control with Transparent Labs KSM-66 Ashwagandha. This supplement was formulated with organic ashwagandha root, including 5% bioactive withanolides.
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Each serving offers a clinically studied dose of 600 mg.
6. YouTheory Ashwagandha
Minimize mental stress while boosting cognitive function, endurance, and overall wellness with YouTheory Ashwagandha. This supplement is made with full spectrum ashwagandha extract and powder to provide holistic health benefits. Each serving provides a whopping 1000 mg of ashwagandha blend, along with 20 mg ginger root extract.
7. Nature's Bounty Anxiety & Stress Relief
Help your mind and body to respond and adapt to stress with Nature's Bounty Anxiety & Stress Relief. This supplement is made with clinically studied KSM-66 ashwagandha, along with L-theanine to support a balanced, relaxed mood.
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Each two tablet serving provides 600 mg ashwagandha and 200 mg L-theanine.
8. Physician's Choice KSM-66 Ashwagandha
Support your overall wellbeing, mood, endurance, and sleep with Physician's Choice KSM-66 Ashwagandha. This supplement is made with full spectrum KSM-66 ashwagandha, as well as black pepper extract to support absorption. Each two capsule serving contains 1000 mg organic ashwagandha and 15 mg organic black pepper extract.
9. Force Factor Amazing Ashwa
Get a daily clinical dose of ashwagandha with Force Factor Amazing Ashwa. This supplement is made with a mind and body superblend, which includes ginseng, bacopa monnieri, green tea, L-theanine, and other health-boosting compounds. It's also formulated with B vitamins, zinc, selenium, and vitamin D.
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Each dose of Force Factor Amazing Ashwa provides 600 mg ashwagandha. This supplement is available in capsule and powdered form.
10. Irwin Naturals Ashwagandha Mind & Body
Rejuvenate and support your mind and body with Irwin Naturals Ashwagandha Mind & Body. This supplement features KSM-66 ashwagandha, along with ginseng, milk thistle, bacopa monnieri, cordyceps mushrooms, and turmeric for whole body benefits. These compounds boost mental and physical performance while reducing stress.
This extra strength supplement provides 300 mg of ashwagandha.
How much ashwagandha should men take?
As a rule of thumb, men should take anywhere from 250–1,250 mg of ashwagandha a day. This amount can be taken in a single capsule or divided into several doses throughout the day.
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To reduce the risk of digestion issues and to improve absorption, ashwagandha should be taken with food if possible. Taking too much ashwagandha has been linked to digestive upset, including diarrhea, vomiting, and upper gastrointestinal discomfort.
While ashwagandha is generally considered safe for men of all ages, like most herbs, it may interact with certain medications and other supplements. Consult with your doctor first before adding ashwagandha to your daily wellness regimen.
How safe is ashwagandha?
Ashwagandha is generally well tolerated in small to medium doses. Problems typically only arise when a large dose is taken at once. This is why it's important to start with a low dose and slowly increase the amount you take each day.
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Some of the most common side effects that have been linked to ashwagandha include:
- Digestive upset
- Nausea
- Vomiting
- Dry mouth
- Headache
- Drowsiness
While taking an appropriate dose of ashwagandha is important, it’s even more vital to take a high quality supplement. Some products contain low quality ashwagandha and are formulated with fillers and other unnecessary and potentially harmful ingredients.
Always buy from a trusted brand that tests its supplements.
How soon will I feel the effects?
Like most herbal supplements, ashwagandha won't work magic overnight. Instead, expect it to take a few weeks to experience the full benefits of the herb. It takes time for levels to build up in the body to a range that provides the results that you want.
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While you may be eager to speed up the results, don't fall into the trap of taking a higher dose in efforts to reap the benefits sooner.
Who shouldn't take ashwagandha?
As detailed above, ashwagandha is an extremely beneficial herb. However, there are some men who should steer clear of taking ashwagandha. This includes men with:
Autoimmune disease - Ashwagandha bolsters immune response. So for men with autoimmune diseases like lupus, type 1 diabetes, or rheumatoid arthritis, ashwagandha supplements should be avoided.
Thyroid conditions - Ashwagandha may increase thyroid hormones. It is especially dangerous for men who have been diagnosed with hyperthyroidism or anyone who takes thyroid hormone medications.
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Sleep conditions - This specifically applies to men who take sedatives to sleep. Ashwagandha slows breathing and increases sleepiness. Taking it with a sedative can be dangerous.
Conditions that require immunosuppressants - Because ashwagandha increases immune system activity, it may reduce the effects of immunosuppressants.
Final thoughts
No matter if you’re a male in your 20s, 40s, or older, chances are that you can benefit by taking an ashwagandha supplement. The Ayurvedic herb has been linked to all sorts of health benefits, most notably its ability to ease stress. When your cortisol levels are in check, you directly improve your heart, brain, and mental health.
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Here’s to feeling your best, all thanks to the power of one herb!
The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.
