For the bigger picture, read our guide to men's daily energy, stress and strength.
Ashwagandha (Withania somnifera) is one of the most marketed herbs for men in India, usually with big promises attached. Here's what three human trials actually tested, in plain numbers, including the part that doesn't flatter our own product.
What does ashwagandha do for stress?
In one placebo-controlled trial, 64 adults with a history of chronic stress took either a placebo or 300 mg of ashwagandha root extract twice a day for 60 days. The ashwagandha group reported less stress than the placebo group [1]. It's a single, fairly small trial using one specific extract, so treat it as encouraging, not proven.
Does ashwagandha help men build strength?
In one 8-week trial, it did. 57 young men new to resistance training took 300 mg of root extract twice a day or a placebo while following the same programme [2].
| Exercise (increase in 1-rep max) | Placebo | Ashwagandha |
|---|---|---|
| Bench press | 26.4 kg | 46.0 kg |
| Leg extension | 9.8 kg | 14.5 kg |
Both groups got stronger, because both were training. Ashwagandha added to the training and didn't replace it.
Does ashwagandha raise testosterone?
Some trials have measured a rise, but that's not the same as you feeling different. A crossover trial in aging, overweight men found greater rises in DHEA-S and testosterone than with placebo, yet no significant difference in fatigue, vigour or sexual well-being [3]. We don't make a testosterone claim for our products.
How much ashwagandha did these studies use?
The stress and strength trials used 600 mg of root extract a day, split into two doses [1][2]. The third measured its dose differently, as 21 mg of withanolide glycosides a day [3]. Extracts vary, so you can't compare these amounts directly with every label.
How much ashwagandha is in Strong 9?
Strong 9 uses ashwagandha root at 100 mg per tablet, so 200 mg a day at the recommended 2 tablets, alongside 8 other botanicals. That is lower than the 600 mg a day used in the stress and strength trials, and none of these trials tested Strong 9, so you shouldn't expect the same results from it. If ashwagandha is your main reason for buying, compare doses first. Unsure whether you need it at all? Read Shilajit vs Ashwagandha.
Frequently asked questions
Is ashwagandha good for men?
Small trials suggest possible benefits for stress and, alongside training, for strength. Results depend on the extract and dose, and it doesn't replace sleep, training or medical care.
How long does ashwagandha take to work?
The trials above ran for 8 weeks to 60 days, so they don't tell us much about shorter use. Results vary from person to person.
Can I take ashwagandha with shilajit?
They are commonly combined, and Strong 9 contains both. If you take regular medicines, check with your doctor first.
Sources
- Chandrasekhar K et al. (2012). 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. PubMed
- Wankhede S et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. PubMed
- Lopresti AL et al. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha in aging, overweight males. Am J Mens Health. PubMed
