Ashwagandha Benefits for Men & Women
New Insights into the Benefits of Ashwagandha
Ashwagandha (Withania somnifera, also known as Indian Ginseng) is an adaptogenic herb that has been used for centuries in traditional Ayurvedic medicine. An adaptogen helps the body adapt to physical and emotional stress, promoting overall mental and physical well-being.
Although ashwagandha is well-known for its general support in stress management, recent studies suggest it may offer benefits for various specific needs of men and women. The presumed benefits of ashwagandha include hormonal support and sexual health. More on that later.
How does ashwagandha work and what is it good for?
As an adaptogen, ashwagandha's primary role is to support the body's stress response. Research suggests that its bioactive compounds, including withanolides, have a calming effect on the brain and help maintain healthy cortisol levels.
Ashwagandha is therefore often used to support mood and to manage occasional feelings of stress and general restlessness. For some people, it can also lay the foundation for a good night's sleep.*1
A small 2021 study found that people taking ashwagandha saw improvements across a broad spectrum, reporting better memory, less stress, and significantly improved psychological well-being compared to those taking a placebo.*2
Benefits of ashwagandha for women
Does it make sense for women to use ashwagandha?
Yes, ashwagandha has become an increasingly popular supplement for women interested in natural ways to support hormone balance, mood, and reproductive wellness. As a clinically researched herb, ashwagandha offers a range of benefits that are specifically relevant to women.
What does ashwagandha do for women?
Can ashwagandha influence the menstrual cycle? As is well known, hormone fluctuations, such as those that occur during the menstrual cycle or during peri- and post-menopause, can affect mood, energy, and cognitive processing. There is significant interest in research showing that ashwagandha can help the body regulate the endocrine system, which may impact mood and fatigue during these natural hormonal shifts.*3
A growing body of research is also investigating the effects of ashwagandha on female sexual well-being. Ashwagandha's support for the endocrine system promotes resilience and reduces the effects of stress—factors that play a role in women's sexual health. A 2023 study found that ashwagandha may have a positive influence on sexual function and desire in women. This confirms the evidence that ashwagandha can be a useful natural option for those looking to support their libido, arousal, and overall sexual wellness.*4
Benefits of ashwagandha for men
What does ashwagandha do for men?
According to several clinical studies, ashwagandha offers various health benefits for men in the areas of hormones, physical performance, stress management, and reproductive health.
Effects on testosterone production
Research suggests that ashwagandha can help support healthy testosterone production, which is important for muscle development, energy, and reproductive health. One study showed that men using ashwagandha saw a significant rise in testosterone levels after eight weeks and experienced improvements in muscle strength and size.*5
Regarding ashwagandha and libido in men, the herb can promote hormone balance, healthy testosterone production, and the perception of sexual well-being.*6
Benefits of ashwagandha for women and men
In addition to the discussed support for stress, cognitive function, and sleep, ashwagandha offers a range of other benefits applicable to both women and men. Studies suggest it helps support immune system function, promotes a healthy inflammatory response, and contributes to balanced blood sugar levels in conjunction with a healthy diet and lifestyle.*7 Many of ashwagandha's key benefits are independent of gender.
How long does it take for ashwagandha to work?
How long it takes to notice effects from using this popular herb depends on your goals, health status, and consistency of use.
- For stress and mood support, many people notice benefits from ashwagandha within 2–4 weeks of daily use.*8 Clinical studies have reported improvements in perceived stress levels and psychological well-being within 90 days.*2
- Hormonal balance and sleep benefits might also be noticeable within eight weeks, though this may take longer for some individuals.*9 Research suggests that taking ashwagandha before bedtime can be helpful for those seeking improved sleep quality, but it can also be taken in the morning, depending on how your body responds.
- For muscle recovery and physical performance, studies show that consistent use for about eight weeks can support recovery, strength, and endurance, especially when combined with regular exercise.*5
Pros and cons of ashwagandha
Ashwagandha offers a wide range of potential benefits, including support for stress management, sleep, mood, hormone balance, and immune health. However, it is important to weigh the pros and cons of ashwagandha before adding it to your daily routine. Here are a few things to consider:
- Ashwagandha is not recommended during pregnancy, breastfeeding, before surgery, or for individuals with autoimmune diseases or thyroid conditions, as it may interact with various medications.
- As with any supplement, consult your healthcare practitioner before starting, especially if you have underlying health issues or are taking prescription medications.
- For optimal results, combine ashwagandha with a healthy lifestyle, including stress management, good sleep habits, and nutritious meals.
This blog article is a translation and adaptation of a Take 5 Daily article on Thorne.com
Thorne Author: Austin Ruff, MA
NL Editor: Peter Smeets
Published on: October 29, 2025
References
*1 Ashwagandha. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/ashwagandha [Accessed October 3, 2025]
*2 Gopukumar K, Thanawala S, Somepalli V, et al. Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: A randomized, double-blind, placebo-controlled study. Evid Based Complement Alternat Med. 2021;2021:8254344. doi: 10.1155/2021/8254344.
*3 Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186.
*4 Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera) –Current research on the health-promoting activities: A narrative review. Pharmaceutics. 2023;15(4):1057. doi: 10.3390/pharmaceutics15041057.
*5 Wankhede S, Langade D, Joshi K, et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. doi: 10.1186/s12970-015-0104-9.
*6 Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741.
*7 Durg S, Bavage S, Shivaram SB. Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytother Res. 2020;34(5):1041-1059. doi: 10.1002/ptr.6589.
*8 What are the Benefits of Ashwagandha? New York Presbyterian. https://healthmatters.nyp.org/what-is-ashwagandha/ [Accessed October 3, 2025]
*9 Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. doi: 10.4103/0253-7176.106022.