16 Benefits of Ashwagandha for Men & Women

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

16 Benefits of Ashwagandha for Men & Women

November 03, 2023

Ashwagandha, with its interesting name and impressive background, holds a revered spot in the world of wellness. Originally rooted in ancient Ayurvedic traditions, this herb has transcended time, captivating modern health enthusiasts with its wide range of benefits. Often hailed for its adaptogenic properties, ashwagandha serves as a bridge connecting traditional Indian practices with contemporary health perspectives. 

Whether you've stumbled upon its name in wellness journals or are actively seeking natural solutions to everyday health challenges, understanding ashwagandha’s rich history and scientific background can offer an enlightening journey.

What Are the Historical Uses of Ashwagandha?

In the vast landscape of Ayurveda, ashwagandha emerges as a cornerstone herb, affectionately termed the "Winter Cherry" or "Indian Ginseng." Originating in India, this powerful herb has been an integral part of Ayurvedic medicine for over 2,500 years. 

Known for its rejuvenating properties, it was traditionally employed to support vitality and longevity. Its presence in ancient scriptures is a testament to its time-honored role in enhancing well-being and maintaining the body against daily stressors.

Active Components 

Ashwagandha's potency can be attributed to its rich blend of bioactive components. Here are some key players that contribute to its status:

  • Withanolides: These naturally occurring compounds are the prime movers behind ashwagandha's health benefits. Renowned for their role in stress management, they influence cortisol, our primary stress hormone, showcasing the herb's adaptogenic prowess.
  • Alkaloids: Historically recognized in various traditional medicine practices, alkaloids present in ashwagandha are believed to have a range of health-supporting properties.
  • Saponins: These compounds further augment the adaptogenic attributes of ashwagandha, contributing to its ability to maintain balance and resilience in the body.

What Are Some Benefits of Ashwagandha for Both Men and Women?

Ashwagandha boasts a plethora of benefits that cater to both men and women alike. Its holistic nature offers a comprehensive approach to well-being. Below, we delve into the common advantages that this adaptogenic marvel offers to all.

Supports a Healthy Stress Response

One of ashwagandha's most celebrated attributes is its adaptogenic character, which means it can support the body’s ability to adapt to stress. By supporting healthy cortisol levels, the primary stress hormone, ashwagandha can help you maintain a calm mind and a sense of well-being.

Supporting Cognitive Function

There's emerging research that ashwagandha might be a boon for our brains. Whether it's maintaining memory, supporting concentration, or promoting feelings of mental clarity, this Ayurvedic herb has shown promise in fostering cognitive health.

Support for Sleep Quality

As many grapple with restless nights, ashwagandha offers hope. The herb has been traditionally used to encourage restful sleep, and recent studies reinforce its potential to support overall sleep quality, letting you wake up rejuvenated.

Support for Balanced Blood Sugar Levels

Ashwagandha's effects on blood sugar levels are noteworthy. By aiding the body in maintaining stable blood sugar, it plays a supportive role for those aiming for balanced energy levels throughout the day.

Immune System Support

Boosting the immune system is pivotal in today's health-conscious era. Ashwagandha's rich antioxidant content lends itself to maintaining the body's natural defense mechanisms, helping you stay resilient.

Energy and Stamina

Beyond just mental wellness, ashwagandha has its stake in physical health too. Those looking to support their energy levels and physical performance might find a worthy ally in this herb. Its capacity to help support muscle strength and endurance is particularly valuable for athletes and fitness enthusiasts.

Emotional Wellness Support

The link between ashwagandha and mood is intriguing. By supporting the central nervous system in general, it can potentially help support emotional wellness. “In preclinical studies, ashwagandha demonstrated influence on GABAergic and serotonin activity, which can have effects on mood,” highlights Heidi Wright, a Registered Nurse and Certified Herbalist.

Antioxidant Boost

The body is constantly under siege from free radicals, which can lead to premature aging and various health conditions. Ashwagandha, with its potent antioxidant properties, can help support cell health during exposure to free radicals, supporting overall health and vitality.

What Are Some Ashwagandha Benefits Specific to Men?

Ashwagandha's versatility is underscored by the targeted benefits it offers, especially tailored to men's health. Delving into its attributes:

Testosterone Support

Testosterone is a critical hormone for men, influencing everything from muscle mass to libido. Ashwagandha has shown promise in supporting healthy testosterone levels, fostering better overall men’s health.

Male Fertility and Motility

A key concern for many men is fertility. Ashwagandha supplements have been linked to support for a healthy sperm count, motility, and overall male reproductive health.

Muscle Strength and Recovery

Men seeking gains in muscle mass might find ashwagandha particularly beneficial. The herb has been associated with enhanced muscle strength, endurance, and quicker recovery post-workout.

What Are Some Ashwagandha Benefits Specific to Women?

For women, ashwagandha's benefits span from general wellness to addressing specific female health concerns:

Menstrual Regulation

The adaptogenic properties of ashwagandha may help support overall menstrual health, potentially working to maintain regular cycles and soothe related discomforts.

Energy and Mood During Menopause

Navigating menopause is challenging, but ashwagandha can offer support. By supporting balanced stress levels and fostering a calm mind, ashwagandha might help ease some of the discomfort women may experience during this phase.

Libido Support

Women, much like men, can benefit from the aphrodisiac qualities of ashwagandha. By enhancing overall well-being and easing feelings of stress, the herb may indirectly support a healthy sex drive.

Supports Thyroid Health

While thyroid issues can affect both genders, they're more common in women. Ashwagandha has been linked to supporting healthy thyroid function, which plays a pivotal role in metabolism and overall energy levels.

Ashwagandha provides targeted support for both men and women. However, while this herb offers a wealth of benefits, individual responses may vary. If considering its addition to your wellness routine, a consultation with a registered dietitian or healthcare professional ensures a safe and beneficial experience.

What Are Some Precautions and Considerations With Ashwagandha?

While the benefits of ashwagandha are manifold and well-documented, it's paramount to approach its consumption with an informed perspective. Ashwagandha supplements, derived mainly from the root extract of the Withania somnifera plant, can have potent effects on the body. 

Here are some considerations:

Side Effects

Like many herbal supplements, ashwagandha might cause side effects in some individuals. Common ones include drowsiness, upset stomach, and headaches. Observing the recommended dosage, typically mentioned as "mg of ashwagandha," can mitigate these effects.


Ashwagandha might interact with certain medications or health conditions. It's essential to discuss with a healthcare professional before integrating it, especially if you're on medication for thyroid issues, blood pressure, or autoimmune conditions.

Pregnancy and Breastfeeding

The safety of ashwagandha during pregnancy or while breastfeeding isn't well-established. It's advised to avoid its consumption during these periods.

How To Integrate Ashwagandha Into Your Wellness Routine

As we recognize ashwagandha's potential in bolstering health and well-being, the next question is: How can one seamlessly incorporate this potent herb into their daily regimen? 

Here are some curated tips and methods:

Tea Infusions

One of the most enjoyable ways to enjoy ashwagandha is by sipping on a warm cup of tea. Our Functional Teas incorporate healing herbs like ashwagandha and Sencha green tea, offering a delightful blend of taste and therapeutic qualities. This method not only warms the body but also the spirit.

Ashwagandha Supplements

These are widely available in capsule or powder form, and they ensure you get a consistent dose of this adaptogenic herb daily. However, always opt for high-quality supplements, ideally ones that highlight the presence of withanolides, and have been tested by a third party to verify the presence of the herb (and the absence of undesirable ingredients).

Blend in Smoothies

For those who enjoy a refreshing drink, adding a spoonful of ashwagandha root extract to your morning or post-workout smoothie can be an energizing way to kickstart the day. For a touch of sweetness, add a drop of our Organic Stevia Leaf Sweetener

Ayurvedic Herb Mixes

Traditionally, ashwagandha was often mixed with other complementary herbs. You can explore blends that combine ashwagandha with other beneficial Ayurvedic herbs.

Check Dosage Recommendations

While ashwagandha boasts a range of benefits, it's important to adhere to recommended dosages. Typically, 300-500mg of ashwagandha root extract daily is considered standard, but it's best to consult with a healthcare professional or nutritionist.

Monitor Your Body's Response

Everyone's body is unique. As you start integrating ashwagandha, be mindful of how your body responds. Adjust your intake based on your body's signals and potential side effects.

Incorporating ashwagandha is an intersection of ancient practices and modern understanding. It's about making informed choices and refining your routine to support overall well-being. Always approach with an intent to understand and optimize based on real-world experience and expert advice.

The Bottom Line

At Herbaly, we're passionate about bridging the wisdom of ancient practices with contemporary wellness needs. Ashwagandha, with its vast array of benefits for both men and women, embodies this ethos perfectly. Its rich history and proven health advantages serve as a testament to the power of nature in supporting our well-being. 

As you embark on your journey towards a more balanced and healthful life, remember to always prioritize quality and stay open to the diverse ways nature can nurture. After all, in every herb, like ashwagandha, there's a story of health and harmony just waiting to unfold in your life.


Ashwagandha | NCCIH

Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review | PMC

An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda | PMC

An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract | PMC

The Benefits of Ashwagandha for Mental Clarity | Edica Naturals

A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males | PMC

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study | PMC

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