Quick Facts — Male-Specific Outcomes
- Testosterone~14–17% increase (aging/infertile men)
- DHEA-S+18% (aging overweight males)
- Sperm Concentration+167% (infertile men)
- Sperm Motility+57% (infertile men)
- Exercise PerformanceImproved strength, VO2max, recovery
- CortisolUp to -67% (Shoden extract)
Testosterone & Male Hormones
Hormonal modulation by ashwagandha
The most comprehensive hormonal meta-analysis to date. Confirmed ashwagandha increases testosterone specifically in males with no effect on female testosterone. Also found cortisol reduced (SMD = -1.18) and T4 modestly increased (MD = 0.61 mcg/dL). Dose-response relationships were significant for both linear (p=0.031) and non-linear (p=0.005) models.[1]
Hormones in aging overweight males (Shoden extract)
Aging overweight males receiving ashwagandha (Shoden extract, 21 mg withanolide glycosides/day) for 8 weeks showed testosterone increased by 14.7% (p=0.010) and DHEA-S by 18% (p=0.005). This study is notable for using the lowest effective dose of any ashwagandha trial, thanks to the high-concentration Shoden extract.[2]
Male Fertility
Ashwagandha and male fertility
In infertile men, ashwagandha supplementation over 90 days increased serum testosterone by ~17%, sperm concentration by 167%, semen volume by 53%, and sperm motility by 57%. These are striking numbers, though the total evidence base is just 4 trials. More high-quality RCTs are needed to confirm these findings.[3]
It's important to note that these fertility improvements were observed in infertile men specifically. Whether ashwagandha meaningfully improves semen parameters in already-fertile males is unknown — the studies have not been conducted in that population.
Exercise Performance
Ashwagandha and exercise performance
Found ashwagandha supplementation was more efficacious than placebo for improving strength/power, cardiorespiratory fitness (VO2 max), and fatigue/recovery markers. The Bayesian approach adds statistical robustness beyond a standard meta-analysis. Low-to-moderate risk of bias across studies. Effects were more consistent with resistance training.[4]
Stress & Cortisol
While not male-specific, cortisol reduction is particularly relevant for men because chronically elevated cortisol suppresses testosterone production and impairs muscle recovery. The Fornalik et al. meta-analysis found a cortisol SMD of -1.18 across 23 RCTs, and a low-dose Shoden study achieved a remarkable 67% cortisol reduction at just 120 mg/day.[1][5]
This cortisol-testosterone interplay may explain why ashwagandha's testosterone effects are most pronounced in stressed, overweight, or aging men — populations where cortisol is more likely to be chronically elevated.
Dosage for Male-Specific Outcomes
| Goal | Extract | Dosage | Duration |
|---|---|---|---|
| Testosterone | Shoden or KSM-66 | 120–600 mg/day | 8+ weeks |
| Fertility | KSM-66 (root) | 600 mg/day | 90 days |
| Exercise performance | KSM-66 or Sensoril | 300–600 mg/day | 8–12 weeks |
| Cortisol reduction | Shoden | 120 mg/day | 6–8 weeks |
Safety for Men
- Generally well-tolerated. No significant safety differences from placebo across meta-analyses. Mild GI discomfort and drowsiness are the most common side effects.
- Thyroid: Ashwagandha increases T4. Men on thyroid medication should monitor levels.
- Liver: Rare cases of liver injury reported. Monitor if using long-term.
- Drug interactions: May potentiate sedatives and blood sugar medications.
- Not for long-term cortisol suppression: No studies beyond ~4 months. Theoretical risk of adrenal suppression with very long-term use.
The Bottom Line
Ashwagandha has moderate evidence for male-specific outcomes including testosterone (+14–17%), fertility parameters (+57–167% in infertile men), and exercise performance. The 2026 hormonal meta-analysis confirmed these effects are male-specific — no testosterone increase was observed in females.
The strongest case is for men who are stressed, aging, overweight, or dealing with fertility concerns — populations where cortisol suppression of testosterone is most likely. Young, healthy, lean men with normal hormone levels may see less dramatic effects, as the baseline for improvement is lower.
References
- Fornalik et al. "Hormonal modulation meta-analysis." Planta Med. 2026. 23 RCTs. PubMed
- Lopresti et al. "Hormones in aging overweight males." Am J Mens Health. 2019. PubMed
- Durg et al. "Ashwagandha and male fertility: meta-analysis." Phytomedicine. 2018. 4 clinical trials. PubMed
- Bonilla et al. "Exercise performance Bayesian meta-analysis." J Funct Morphol Kinesiol. 2021. 12 studies. PubMed
- Mishra & Kumar. "Shoden extract for stress/anxiety." Heliyon. 2024. PubMed