You might have noticed social media's tribe of fitness trainers raving about Ashwagandha. This stress-busting adaptogen is blowing up social media, including TikTok. So, what is this new health trend?
This ancient medicinal herb, also known by its botanical name “withania somnifera” - has become a “must have” with mainly men, who are seeing major benefits not only in the gym, but also the bedroom.
While it may be relatively new to us Brits, Ashwagandha is a powerful herb that is prominent in Ayurvedic medicine, and its history of use as a medicine dates back to AD 6000. It can relieve stress and anxiety, improve athletic performance plus boost testosterone and supercharge sperm in men.
But you don't need to go hunting far for the health benefits of this evergreen shrub – HIMMENSE supplements contain Ashwagandha.
Get the inside scoop here on how Ashwagandha can help fuel your health:
SUPERCHARGES YOUR RESULTS IN THE GYM
Supplements that contain ashwagandha are increasingly being used to build muscle mass and strength in weightlifting circles.
So, can Ashwagandha have beneficial effects on athletic performance and muscle mass?
A systematic review and meta-analysis of 12 controlled studies says yes. It found direct evidence suggesting that taking Ashwagandha supplements has a positive effect on physical performance (strength/power, cardiorespiratory fitness and fatigue/recovery).
Furthermore:
+ A systematic systematic review that looked at four controlled studies involving 161 adults, found that those taking ashwagandha supplements (varying from 300mg-1000mg per day) significantly enhanced maximum oxygen consumption (VO2max).
+ A placebo-controlled trial involving 50 healthy athletic adults aged 20–45 years, found KSM-66® (a patented, full-spectrum Ashwagandha root extract) improved VO₂ max by +11.8% at 8 weeks and +13.6% at 12 weeks vs +3.4% and +4.5% in the placebo group.
VO2 max measures how much oxygen you breathe in while exercising as hard as you can. The more oxygen you inhale, the more energy your body can use. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with better endurance and overall fitness, and a lower risk of heart disease.
Additionally, ashwagandha may help increase muscle mass and strength. For example:
+ A double-blind, placebo-controlled clinical study of young male subjects (18-50 years old) with little experience in resistance training, showed those who took KSM-66® Ashwagandha had significantly greater gains in muscle strength (bench press and leg extension), larger increases in muscle size (arm, chest, and thigh circumference), and more than double the reduction in body fat percentage compared with placebo.
+ A study of healthy men who took 750–1,250 mg of ashwagandha root per day gained muscle strength after 30 days.
A TONIC FOR MODERN STRESS
From pandemics to the rising cost of living and unattainable male beauty standards, Millennials have had a wild ride - and are often labelled the 'most stressed generation'. In fact, one study found that 80% of millennials experience stress several times per week - with 40% saying they feel stressed every single day.
Touted as the ultimate remedy to 21st century living, ashwagandha is what’s known as an ‘adaptogen’. In other words, it’s a natural substance that helps the body to adapt to stress. And when it comes to men, 1 in 8 has a common mental health problem such as anxiety. So, if men need anything in today’s world, it's a supplement that helps you handle stress!
When you’re feeling stressed the hormone cortisol is released. Many studies have proven that Ashwagandha can help decrease cortisol levels, including two human trials that found that ashwagandha root taken daily for two months resulted in an almost 25% reduction in the stress hormone cortisol. For example:
+ A 2021 systematic review analysed seven clinical trials involving 491 adults with stress or anxiety. Participants were given ashwagandha or a placebo for 6–8 weeks. Overall, ashwagandha significantly reduced perceived stress and anxiety levels, improved sleep quality, reduced fatigue, and lowered serum cortisol (the primary stress hormone) compared to placebo.
+ A 60-day placebo-controlled study of 64 people with chronic stress, found KSM-66® Ashwagandha supplementation was associated with a 27.9% reduction in serum cortisol levels compared with a 7.9% reduction in the placebo group. The Ashwagandha group also showed markedly greater improvements across stress and anxiety measures, including a 44% reduction in Perceived Stress Scale scores and substantial reductions in depression, anxiety, and somatic symptoms compared with minimal changes in the placebo group.
+ A controlled study of 60 participants found those that took ashwagandha root extract daily experienced a statistically significant reduction in stress and anxiety and statistically significant improvement in sleep quality.
+ A placebo-controlled study showed chronically stressed adults lowered cortisol levels by up to 30% after digesting supplements containing ashwagandha.
Furthermore, a 2021 review concluded that ashwagandha may also help depression and other mental health-related issues.
GIVES YOU A BOOST IN THE BEDROOM
Ashwagandha increases testosterone and supercharges sperm, and is traditionally used to improve sexual performance, fertility and libido.
Modern life can leave us exhausted, mentally and physically - and when we are stressed, tired and don't feel in the best shape, our libido can be dramatically lowered.
Ashwagandha has been recognised for its testosterone and fertility-boosting properties across multiple studies. For example:
+ In 57 men (aged 18-50 years), a placebo-controlled study found that KSM-66®Ashwagandha for 8 weeks was associated with a 15.3% increase in testosterone concentrations compared with a 2.7% increase in the placebo group.
+ In 50 men (average age ~35 years), a placebo-controlled 8-week study found that KSM-66®Ashwagandha supplementation was associated with a 17% increase in serum testosterone compared with a 2% increase in the placebo group. The Ashwagandha group also showed significantly greater improvements in overall sexual function and well-being scores across all domains (cognition/fantasy, arousal, behaviour, orgasm, and desire).
+ A placebo-controlled study of overweight men aged 40-70, found that 8-weeks of Ashwagandha was associated with an 15% increase in testosterone production compared to placebo.
+ A 90-day placebo-controlled study on 46 infertile men (aged 22–40) found that supplementation with KSM-66® Ashwagandha (675 mg/day) was associated with a 17% increase in serum testosterone (compared to only a 3.8% increase in the placebo group). It also led to a 167% increase in sperm count, 53% increase in semen volume, and 57% increase in sperm motility.
+ A 2018 systematic review of 4 clinical trials (173 men) found that 90 days of Ashwagandha supplementation significantly improved sperm parameters and testosterone levels in infertile men. It increased sperm concentration by +167%, semen volume by +59%, sperm motility by +57%, and serum testosterone by +17%.
+ A controlled study involving 150 men (75 fertile controls and 75 infertile men) found that the 75 infertile men treated with Ashwagandha root extract for 3 months showed significant improvements in multiple sperm parameters: sperm count increased by +16.2%, sperm motility by +47.3%, sperm viability by +40.7%, and ejaculate volume by +36.1%. It also significantly increased serum testosterone, FSH, and LH levels while reducing oxidative stress markers.
+ A study of 60 men, who received ashwagandha root for male infertility experienced better sperm quality, a decrease in stress and higher antioxidant levels. And the treatment resulted in pregnancy in the partners of 14% of the patients.
HELPS YOU SLEEP EASIER
And after all that action, you’ll need to catch up on your zzz’s to help you stay energized. Fortunately, research also shows that Ashwagandha can promote a better night's sleep.
For example, a 2021 systematic review of five randomized trials involving 400 adults found that ashwagandha exhibited a significant beneficial effect on overall sleep, and participants also felt more alert when they woke up.
Another study of 50 adults, taking 600mg of Ashwagandha daily over a 12-week period found that there sleep quality and mental alertness significantly improved. This has been linked to its effect on the GABA receptors, the neurons which are thought to be a key component of the sleep circuit.
IMPROVES BRAIN FUNCTION & MEMORY
Across five separate clinical studies, evidence was found that taking a daily dose of Ashwagandha can improve brain power, specifically cognitive function, especially in older adults.
In one study, adults who took 600mg of ashwagandha root extract every day for 8 weeks “significantly improved” general memory, task performance, and attention.
In a separate study of healthy men, the supplement brought about “significant improvements” in reaction time and task performance.
Brain fog and alertness is inextricably linked to the quality of the sleep we are getting, so it's no wonder the herb has also been linked to better brain function and concentration.
PLUS MORE
Clinical studies show that Ashwagandha may also:
+ reduce blood-sugar levels
+ help lower cholesterol
+ reduce inflammation
+ have anti-cancer properties
+ promote the recovery from long COVID
Learn more about the science here.
So, if you’re looking for a natural testosterone booster, that can also help relieve stress and improve your athletic performance, it couldn't be easier to get your daily dose of Ashwagandha with HIMMENSE supplements.
It’s worth noting that the benefits of Ashwagandha will be felt after levels build up in the body, which according to studies, can take a few months after daily supplementation – so be patient.
Warning: Ashwagandha is generally well-tolerated and considered safe for most healthy adults at doses of 300–600 mg/day. Mild side effects can include stomach upset, drowsiness, or loose stools. Avoid or consult a doctor before taking if you are: pregnant, breastfeeding, have an autoimmune condition (such as rheumatoid arthritis, lupus, or Hashimoto’s), thyroid disorders, or are taking medication for thyroid, diabetes, sedatives, or immunosuppressants.
READY TO EXPERIENCE THE BENEFITS?
All HIMMENSE supplements contain a clinically studied dose of Ashwagandha Root extract (KSM-66® in BOOST). Whether you want better stress resilience, testosterone support, energy, sleep, or recovery — we’ve got you covered.
Advice is for information only and should not replace medical care. Consult a doctor or healthcare professional if you have any questions or are taking any other medications before you try any remedies.
Read more Men's Health & Lifestyle blogs from HIMMENSE here.
