Ashwagandha is best known as a stress and sleep herb, but it has a long Ayurvedic reputation as an aphrodisiac and male tonic, and the modern research is finally catching up to that claim. A newly published randomized controlled trial put ashwagandha root extract to the test specifically for men's sexual health, measuring desire, erectile function, and semen quality, and the results were strong enough to make headlines. They are also easy to oversell. This article walks through exactly what the new trial found, sets it honestly against the wider body of evidence, explains why ashwagandha might work at all, and separates what the studies support from what the marketing implies.
The short answer
In a new 8-week randomized, placebo-controlled trial of 76 healthy men, ashwagandha root extract significantly improved sexual desire, the number of satisfying sexual events, and erectile-function scores, and it reportedly increased ejaculate volume, sperm count, and sperm motility. That is genuinely encouraging, but it is one small study in healthy men, and the broader evidence, including two meta-analyses, points to real but modest effects: a small testosterone bump that appears to fade after stopping, and semen improvements that are clearest in stressed or subfertile men. The likely reason it helps is partly that ashwagandha lowers stress and improves sleep, which lifts libido indirectly. Treat it as support for healthy testosterone within the normal range, sexual well-being, and healthy semen parameters, not as a cure for erectile dysfunction, infertility, or low testosterone.
The new trial, in plain terms
The study, published in 2026 in Frontiers in Reproductive Health, was a prospective, randomized, double-blind, placebo-controlled trial, which is the design that gives supplement research real weight. Researchers enrolled 76 healthy men aged 30 to 50 and randomly assigned them to take either 300 mg of a standardized ashwagandha root extract twice a day, about 600 mg daily, or a matching placebo, for 8 weeks. Neither the men nor the researchers knew who got which until the end. Sexual function was measured with validated questionnaires, including the Sexual Desire Inventory and the International Index of Erectile Function, and semen was analyzed using standard World Health Organization procedures.
Across the board, the ashwagandha group improved more than placebo. Here is what the trial reported.
| What was measured | What it captures | Result versus placebo |
|---|---|---|
| Sexual desire (SDI-2) | Self-reported desire and interest | Significantly higher (p at or below 0.001) |
| Satisfying sexual events | Count of satisfying encounters | Significantly more (p at or below 0.001) |
| Erectile function (IIEF) | Validated erectile-function score | Significantly improved (p at or below 0.001) |
| Ejaculate volume | Semen volume | Reported 36 percent increase |
| Total sperm count | Number of sperm | Reported 38 percent increase |
| Total sperm motility | Share of moving sperm | Reported 87 percent increase |
Importantly, no adverse events or safety concerns were reported over the 8 weeks, and the authors noted the semen changes carried moderate to large effect sizes. On its face, this is one of the more complete positive results for ashwagandha in men, touching desire, performance, and fertility markers at once.
Reading the result honestly
Now the part the excited write-ups skip. A strong result from a single trial is a promising lead, not a settled fact, and there are specific reasons to keep expectations grounded here.
What to keep in mind about this study
It is one small, short trial. Seventy-six men over 8 weeks at a single site is a modest study. Findings this clean deserve independent replication by other research groups before anyone calls them proven.
It was in healthy men. These were healthy adults, not men diagnosed with erectile dysfunction or infertility, so the results do not automatically transfer to those conditions. A big percentage jump in a number that started in the normal range is different from fixing a medical problem.
Semen numbers are not the same as babies. Higher sperm count and motility on a lab report are encouraging, but the trial did not measure pregnancies or live births, which are what actually matter for fertility. Better parameters make conception more likely on average; they do not guarantee it.
The category has quality caveats. Much of the ashwagandha men's-health literature comes from small, short, single-country studies, and independent reviewers have flagged data-quality concerns in some ashwagandha trials generally. That is not a claim about this specific study, but it is a reason to weight the whole field cautiously and lean on replication.
The bigger evidence picture
The good news is that this trial does not stand alone, and the wider evidence points in the same direction while being more measured about the size of the effect. Zooming out is the honest way to judge it.
What the wider research shows
Across the literature, ashwagandha's men's-health effects are real but generally modest. On hormones, a 2026 systematic review and meta-analysis of randomized trials concluded ashwagandha is associated with modest increases in testosterone, a nudge within the normal range rather than a drug-sized change, and other trials in aging or overweight men found similar small rises in testosterone and DHEA. On fertility, a 2018 systematic review and meta-analysis in male infertility found ashwagandha improved semen parameters and reproductive hormones, with the clearest benefits in men who were subfertile, oligospermic, or under stress. Earlier controlled studies in oligospermic and stressed infertile men reported improved sperm count, motility, and volume, partly by lowering oxidative stress. So the new trial fits a consistent pattern; it just sits at the optimistic end of it.
Fornalik M et al., Planta Med 2026;92(8):790-805 (PMID 41740946); Durg S et al., Phytomedicine 2018;50:247-256 (PMID 30466985); Ambiye VR et al., Evid Based Complement Alternat Med 2013:571420 (PMID 24371462). See Sources.
| Domain | What the wider research suggests | The honest caveat |
|---|---|---|
| Testosterone | Modest increases in several trials and a 2026 meta-analysis | Small, within the normal range, and appears to fade after stopping |
| Desire and sexual function | Improvements in a few randomized trials, including this new one | Mostly small, short studies; partly downstream of reduced stress |
| Semen parameters | Better count, motility, and volume, especially in subfertile or stressed men | Improved lab numbers are not proven pregnancies or live births |
Why ashwagandha might help
The most interesting question is why an herb best known for calming stress would touch sexual function and sperm, and the likely answer reframes the whole topic. Ashwagandha is an adaptogen, and its most reliable, best-documented effect is lowering the stress hormone cortisol and improving sleep and anxiety. That matters here because stress and poor sleep are among the most common suppressors of libido, erectile function, and testosterone. Chronically high cortisol tends to push testosterone down and dampen desire, so a supplement that calms the stress system can lift sexual well-being somewhat indirectly, by removing a brake rather than pressing an accelerator.
There is a second, more direct thread for fertility: ashwagandha appears to reduce oxidative stress, and oxidative damage to sperm is a recognized contributor to poor semen quality. Reducing it may help explain the improvements in sperm count and motility, particularly in men whose sperm were under oxidative or psychological stress to begin with. Both mechanisms are plausible and supported by the pattern in the data, and both point to the same honest conclusion: ashwagandha most likely helps by supporting the body's own systems, especially in men who are stressed or run down, rather than acting like a hormone.
Who is most likely to benefit
Put the pieces together and a clear picture emerges of who has the best odds of noticing something. The men most likely to benefit are those who are stressed, sleeping poorly, older, or dealing with subfertility or low-normal testosterone, because that is exactly where ashwagandha's stress-lowering and antioxidant effects have the most room to work. A calm, well-rested man with already-robust libido and normal semen parameters may notice little, which is not a failure of the herb so much as a sign there was less to fix.
It also helps to be clear about what ashwagandha is not for. If you have persistent erectile dysfunction, a diagnosed infertility problem, or clinically low testosterone, those are medical situations that deserve a proper workup, because they can signal underlying cardiovascular, hormonal, or other issues that a supplement will not address. Ashwagandha can be a reasonable, low-risk thing to try for general sexual well-being and vitality, and it pairs naturally with the basics that matter most: sleep, exercise, weight management, and stress control. For other options, see our guides to supplements for libido and supplements for fertility, and our honest look at whether testosterone boosters work.
Dose, form, and timeline
The research is fairly consistent on how to take it. The new trial used 300 mg of a standardized root extract twice daily, about 600 mg a day, and most positive men's studies cluster around 300 to 600 mg a day of a standardized root extract. The form matters: the sexual and testosterone research has mostly used root extracts, with KSM-66 the most-studied for these outcomes, so a KSM-66 root extract at around 600 mg a day is the closest match to the trials. Take it consistently, with or without food.
On timeline, think in weeks, not days. The trials generally ran 8 to 12 weeks of daily use before measuring results, so give it at least a couple of months of consistent use before judging it. And because the benefits, including the testosterone bump, appear to fade after you stop, ashwagandha works as an ongoing daily supplement rather than a quick fix. One popular claim worth deflating: there is little direct evidence that ashwagandha helps men last longer in bed, so treat that particular promise with skepticism.
Safety and cautions
Ashwagandha is generally well tolerated, and the men's trials reported few side effects, most commonly mild drowsiness or digestive upset. But this is a genuine botanical with real cautions, not an inert vitamin.
What to know before starting
Thyroid. Ashwagandha can raise thyroid hormone levels, which is a problem for people with thyroid conditions or on thyroid medication. Check with your doctor if that is you.
Liver. Rare cases of ashwagandha-associated liver injury have been reported. Stop and see a doctor if you develop unusual fatigue, dark urine, or yellowing of the skin or eyes.
Medications and conditions. It can add to sedatives and may interact with thyroid, diabetes, blood-pressure, and immunosuppressant drugs, and it is generally avoided in autoimmune conditions and in pregnancy. Anyone on medication should clear it with a doctor or pharmacist first.
Quality. Choose a standardized, third-party-tested product, since botanical supplements vary and contamination has been reported in low-quality products.
Choosing an ashwagandha
Because the men's research used standardized root extracts at around 600 mg a day, the picks below lead with that, and note where a product is a different, more concentrated form. Each links to a real, currently sold product; keep the frame from this article in mind, that these support healthy testosterone within the normal range, sexual well-being, and healthy semen parameters, not treatment of any condition.
For a fuller comparison, see our best ashwagandha supplements guide and our explainer on ashwagandha for sleep, and if you are weighing herbs for men's vitality, our deep dive on tongkat ali.
Frequently asked questions
Does ashwagandha increase testosterone in men?
Modestly, based on the current evidence. Several randomized trials and a 2026 meta-analysis found ashwagandha was associated with small increases in testosterone in men compared with placebo. The key word is small: this is a gentle nudge within the normal range, not the large change hormone therapy produces, and the effect appears to fade after you stop taking it. The clearest hormonal responses tend to show up in men who are stressed, older, or have lower baseline levels, rather than in men whose testosterone is already healthy. So ashwagandha may support healthy testosterone within the normal range, but it is not a testosterone drug and not a substitute for medical treatment of clinically low testosterone.
Does ashwagandha help sex drive and erectile function?
A new randomized, placebo-controlled trial in 76 healthy men found that ashwagandha root extract significantly improved self-reported sexual desire, the number of satisfying sexual events, and scores on the International Index of Erectile Function over 8 weeks. That is encouraging, but it is a single small study in healthy men, not men diagnosed with erectile dysfunction, so it should be read as promising rather than proven. Part of the benefit may be indirect: ashwagandha is an adaptogen that lowers stress and can improve sleep, and stress and poor sleep are common dampeners of libido and performance. As a supplement it may support sexual well-being and vitality; it is not a treatment for erectile dysfunction, and persistent ED deserves a medical evaluation.
Does ashwagandha increase sperm count and improve fertility?
Ashwagandha has some of its most consistent evidence here, but with an important limit. The new trial reported increases in ejaculate volume, total sperm count, and sperm motility in healthy men, and older studies and a meta-analysis found improvements in semen parameters and reproductive hormones, with the strongest effects in men who were subfertile, oligospermic (low sperm count), or under stress. The likely mechanism includes reducing oxidative stress on sperm. The catch is that better numbers on a semen analysis are not the same as a proven increase in pregnancies or live births, which the trials generally did not measure. So ashwagandha may support healthy semen parameters, but anyone dealing with infertility should work with a fertility specialist rather than rely on a supplement.
How much ashwagandha should men take, and how long until it works?
The new men's sexual-health trial used 300 mg of a standardized ashwagandha root extract twice daily, or about 600 mg a day, and most positive men's studies cluster in the range of roughly 300 to 600 mg a day of a standardized root extract such as KSM-66. Benefits build gradually rather than overnight: the trials generally ran 8 to 12 weeks of continuous daily use before measuring results, so give it at least a couple of months. Take it consistently, with or without food. Because effects appear to fade after stopping, it works as an ongoing daily supplement rather than a one-time fix, and the claim that it makes men last longer in bed has little direct support.
Which ashwagandha is best: KSM-66, Sensoril, or Shoden?
They are different standardized extracts, and the men's sexual and testosterone research has mostly used root extracts, with KSM-66 the most studied for these outcomes and a good match to the roughly 600 mg a day root-extract dose in the trials. Sensoril and Shoden are more concentrated extracts standardized to higher withanolide percentages (about 10 percent and 35 percent), and they are made from root and leaf rather than root alone, so while they are legitimate and well studied for stress, they are a different form and dose than the men's-health trials used. If your goal is to mirror the sexual-health research, a KSM-66 root extract at around 600 mg a day is the closest match; if your main goal is stress and calm, the more concentrated extracts are reasonable too.
Are there side effects, and who should be cautious?
Ashwagandha is generally well tolerated, and the men's trials reported few side effects, with the most common being mild drowsiness or digestive upset. There are real cautions, though. Ashwagandha can affect thyroid hormone levels, so people with thyroid conditions should be careful and check with their doctor. Rare cases of liver injury have been reported, so stop and see a doctor if you notice unusual fatigue, dark urine, or yellowing skin. It can add to sedatives and may interact with thyroid, diabetes, blood-pressure, and immunosuppressant medications, and it is generally avoided in people with autoimmune conditions and during pregnancy. If you take medication or have a health condition, talk to a doctor or pharmacist before starting.
The bottom line
The new trial is a real addition to the case for ashwagandha in men, and an unusually complete one: in healthy men, a standardized root extract improved desire, erectile-function scores, and semen parameters at once, with no safety signals over 8 weeks. Read against the wider evidence, though, the honest verdict is measured optimism rather than a breakthrough. It is a single small study sitting at the hopeful end of a body of research that, taken together, shows real but modest effects: a small testosterone bump that appears to fade when you stop, and fertility-marker improvements that are strongest in stressed or subfertile men and that have not been shown to translate into more actual pregnancies. The most likely reason it works is the least glamorous one, that it lowers stress and improves sleep and oxidative balance, which is exactly why the men with the most to gain are those who are stressed, run down, or subfertile rather than already thriving. Used that way, as a low-risk daily supplement to support healthy testosterone within the normal range, sexual well-being, and semen quality, at a KSM-66 root dose of around 600 mg a day, alongside good sleep and exercise, ashwagandha is a reasonable and evidence-supported thing to try. Sold as a testosterone drug or a cure for erectile dysfunction or infertility, it is neither, and the persistent version of those problems belongs with a doctor.