Ashwagandha Benefits – Depression And Erections

Why Ashwagandha is currently one of the most popular supplements on the market? In this article, we are going to take a deep look at the Ashwagandha studies and benefits for humans.

Does it really increase muscle mass and improve sports performance? Why people notice massive increases in sex drive and erection strength after taking ashwagandha? Does it reduce stress and make you less anxious?

To answer all of these questions at the same time, here we have combined everything you need to know about ashwagandha, its benefits, and the research behind it.

We also look at the safety of ashwagandha, who should not use it, how to choose the right supplement and use it effectively.

But first, let’s take a look at what is this herb and what kind of research motivated people to use it.

Overview – What is Ashwagandha

Ashwagandha is a plant that belongs to the nightshade family originally coming from India.

Withania Somnifera (L.) Dunal is the binomial name of Ashwagandha. Other names include but are not limited to INDIAN GINSENG, WINTER CHERRY, POISON GOOSEBERRY.

Withania Somnifera has been possibly used for hundreds if not thousands of years in traditional Ayurvedic, Siddha, Yunani and Tibetan medicines.

How they used ashwagandha?
Traditional medicines used ashwagandha in the prevention and treatment of diseases like mental issues, stress, anxiety, insomnia.

In India, they created different mixtures from Ashwagandha. For example, they applied a paste made from leaves skin and muscle aches. Herbal massage oils were also made from leaves.

For fertility and libido, they also created mixtures and gels that included Royal Jelly, honey, sugar, and ghee butter along with other herbs. These mixtures were used as an aphrodisiac, to increase semen volume and sperm count, to relieve erection problems, low libido, and premature ejaculation.

Reported use cases for medical issues included impotence, skin problems, diabetes, neurodegenerative and cardiovascular diseases. Ashwagandha is also used to improve learning, increase energy, and sport-endurance, muscle strength.

What does the adaptogen word mean?
You’ve probably already heard that Ashwagandha is considered to be an adaptogenic herb, like Maca Root, Rhodiola Rosea, Ginseng and Holy Basil aka Tulsi.

Adaptogens are the biologically active substances that appear to provoke an increase of resistance of the organism. Adaptogen balances your body, hormones, and health by promoting homeostasis.

When you are taking adaptogen it means that you are basically poisoning your body by a small amount. When this happens your body starts to defend against that threat by improving the immune system and balancing things out.

Marketing tales or facts?
Ashwagandha has many touted health benefits that include: relieve symptoms of stress, reducing inflammation, reduced anxiety, lowering LDL cholesterol and control blood sugar levels. It’s also said to boost the immune system, increase testosterone, fertility, muscle mass, improve learning, brain power, and relieve insomnia.

Where all these health benefits come and how it works?
Ashwagandha contains interesting compounds like naturally occurring steroid lactones described as withanolides.

For example, Withaferin A is the first withanolide extracted from Ashwagandha. Withaferin A has really jumped to the eyes of researchers as it is found to have exceptional properties.

According to Wikipedia:
“This natural product has wide range of pharmacological activities including cardioprotective, anti-inflammatory, immuno-modulatory, anti-angiogenesis, anti-metastasis and anti-carcinogenic properties.”

Currently, scientists have been trying to examine these claims from traditional medicines and have found that ashwagandha indeed provides some benefits for humans.

Next, we are going to look at these recent human studies made in the 2000s and learn what kinda benefits using ashwagandha could give.

First, we are going to look at the studies which examined ashwagandha benefits for fertility and sex-drive.

Ashwagandha sex-drive and fertility

If you read about ashwagandha benefits you will certainly see things like how it causes steel rod erections and lifts your testosterone levels sky high. Accompanying with how traditional medicines used it for restoring impotence and to enhance fertility in men and women.

Most of the questions about the benefits of ashwagandha are usually somehow related to sex drive, testosterone, and erection.

Could ashwagandha give benefits like increased testosterone levels and improved sex-drive. How about the praised benefits for fertility and sperm-quality?

Can these claims hold when they are tested by science? Let’s take a look to peer-reviewed studies that have examined ashwagandha and its benefits for erection problems, fertility, and testosterone levels.

Ashwagandha improved testosterone and sperm quality in infertile men

In this Indian prospective study, 75 infertile men were assigned to take 5 grams of ashwagandha root powder with milk every day for 3 months.¹Fertil Steril. 2010 Aug;94(3):989-96. doi: 10.1016/j.fertnstert.2009.04.046. Epub 2009 Jun 6.
Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males.
Ahmad MK1, Mahdi AA, Shukla KK, Islam N, Rajender S, Madhukar D, Shankhwar SN, Ahmad S. (Pubmed)

Serum testosterone, luteinizing hormone, follicle stimulating hormone, and prolactin samples were collected along with sperm and plasma samples. There was also a control group which consists of 75 fertile men.

After that result was analyzed in different groups: control, normozoospermic, oligozoospermic, and asthenozoospermic.

The results after 3 months?
Sperm concentrations, volume, and motility were increased in all three groups that took ashwagandha. Ejaculation sperm count also improved in those who took it.

After taking ashwagandha for 3 months, testosterone levels were noticeably raised in all three groups, even though the starting levels were really low compared to the control group.

Prolactin and follicle stimulating hormone levels dropped while luteinizing hormone levels rise in all three groups.

Scientists concluded that ashwagandha effectively improved hormone levels and sperm quality in infertile subjects. 3-month Withania Somnifera treatment significantly increased serum testosterone levels and LH while reducing levels of FSH and prolactin.

Another ashwagandha study with 180 infertile men shows good results

Another Indian study put ashwagandha infertility claims to the test. In this study 180 infertile men took 5 grams of Withania Somnifera root powder daily for 3 months.²J Ethnopharmacol. 2013 Aug 26;149(1):208-14. doi: 10.1016/j.jep.2013.06.024. Epub 2013 Jun 21.
Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHz.
Gupta A1, Mahdi AA, Shukla KK, Ahmad MK, Bansal N, Sankhwar P, Sankhwar SN.

Scientists measured multiple amino acids that are linked to male infertility along with sperm concentration, motility, and hormones.

After three months ashwagandha had improved men sperm quality, motility and even increased hormone levels including testosterone.

The scientist concluded that ashwagandha stimulates reproductive hormones and seminal plasma metabolites in infertile men. Which is why Withania Somnifera might be useful in the empirical treatment of infertility.

KSM-66 ashwagandha extract more than doubled sperm concentration

This small 2013 pilot study examined ashwagandha supplement in men that had reduced sperm concentration.³ Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A.
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study.
Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420

In this small study, 46 men were given 675 mg of KSM-66 ashwagandha extract (21) or placebo (25) for 90 days.

After 90 days results were really impressive
In ashwagandha group sperm concentration increases was more than double compared to day 0 (percentage increase of 167%). Semen ejaculation volume increased 53% and semen motility 57% in men who took the KSM-66 supplement. Also, hormones improved serum testosterone by 17% along with luteinizing hormone by 34%.

The scientist concluded that this study adds more evidence of ashwagandha benefits for infertility men. Withania Somnifera might be an effective herbal remedy for stress and infertility. It enhances sperm quality naturally and helps in improving the overall health and wellbeing of a person.

14% of infertile men got partner pregnant with help of ashwagandha

An Indian study published in Evidence-Based Complementary and Alternative Medicine examined ashwagandha for stress and treating male infertility.⁴Mahdi AA, Shukla KK, Ahmad MK, et al. Withania Somnifera Improves Semen Quality in Stress-Related Male Fertility.
Evid Based Complement Alternat Med. 2011;2011:576962. doi:10.1093/ecam/nep138

In this particular study, normozoospermic (infertile with normal sperm) men took 5 grams of ashwagandha root powder with a cup of skimmed milk daily for 3 months.

Participants categorized in 3 different groups: men who are heavy smokers, men who are under stress, and men whose infertility cause is unclear.

Semen and blood samples were collected before and after 3 months of ashwagandha treatment.

Results after 3 months?
Ashwagandha significantly improved semen parameters. Sperm concentration increased 36% in those men who were under stress. While smoking men experienced a 20% rise and 17% with men that infertility cause was unclear. Men under stress also noticed a 13% increase in sperm motility while the other groups noted only 9-10% increase.

When it comes to testosterone levels, 22% rise was seen in the stress group. Smokers experienced a 10% rise in testosterone level while the last “unclear cause” group of men noted a 13% improvement.

Prolactin levels decreased more in smokers and unclear group than in the stress group where the decrease was barely seen.

After the study was finished 15% of stress group and men whose infertility clause was unclear managed to get their partner pregnant. However, in smokers, the pregnancy success rate was only 10%.

If you combine these results, the overall success rate for turning infertile men to fertile with ashwagandha was 14% which is not a bad result for a natural supplement.

Scientists concluded that ashwagandha decreased stress, improved semen quality and anti-oxidants levels, balances hormone levels and might improve detoxification processes in the body. Treatment resulted in a pregnancy of 14% of patients partners.

KSM-66 study: more satisfying sex for women

2015 pilot study published in the BioMed Research International examined KSM-66 ashwagandha extract and how it affects sex-drive, libido, and sexual functions in healthy women.⁵Dongre S, Langade D, Bhattacharyya S.
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study.
Biomed Res Int. 2015;2015:284154. doi:10.1155/2015/284154(PMC)

In this study, 50 healthy women received either two 300mg KSM-66 capsules (25) or the same amount of placebo starch capsules (25) every day for 2 months.

Healthy women participants were aged between 21–50, in a stable heterosexual relationship, and not used any sex-drive supplements or herbs in the past year.

Researchers examined women’s sex drive, libido, and sexual functions by using FSFI and FSDS questionnaires along with how many times women had “satisfying sex”.

The study continued for 8 weeks. Did KSM-66 improve women’s sex drive?

Female Sexual Function Index: women in the KSM-66 group experienced more arousal, orgasms, and satisfaction and their vagina got more wet compared to the placebo group. All of this led to more satisfying sexual encounters.

Sexual Activity Record: Mean number of total sexual encounters in the KSM-66 group increased more than in placebo groups, yet, it did not reach a statistically significant number. However, the number of successful sexual encounters almost doubled after 4 weeks and after 8 weeks it was increased by around 120%. While the increase in the placebo group hovered around 60%.

Female Sexual Distress Scale: FSDS is a questionnaire which measures sex-related discomfort in women. In this study, FSDS scores in KSM-66 group were significantly lower than in the placebo group at 4 and 8 weeks.

The scientist concluded: this study illustrated that KSM-66 ashwagandha extract might be useful and effective in improving sex-drive and sexual function even in healthy women.

Ashwagandha systematic review 2018

2018 study reviewed ashwagandha’s therapeutic effects on the human reproductive system.⁶ Nasimi Doost Azgomi R, Zomorrodi A, Nazemyieh H, et al.
Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence.
Biomed Res Int. 2018;2018:4076430. Published 2018 Jan 24. doi:10.1155/2018/4076430

Data about ashwagandha studies were gathered using Internet science databases with fertility related keywords along with “ashwagandha” and “Withania Somnifera”.

After careful evaluation of all the studies, they concluded that ashwagandha (Withania Somnifera) improve spermatogenesis and sperm-related ratios in male and reproductive behaviors and function in a female. However, some animal studies have also found negative effects on fertility.

Results from the study:
“WS was found to improve reproductive system function by many ways. WS extract decreased infertility among male subjects, due to the enhancement in semen quality which is proposed due to the enhanced enzymatic activity in seminal plasma and decreasing oxidative stress. Also, WS extract improved luteinizing hormone and follicular stimulating hormone balance leading to folliculogenesis and increased gonadal weight, although some animal studies had concluded that WS had reversible spermicidal and infertilizing effects in male subjects.” – Study

How much Ashwagandha increases testosterone levels?

According to multiple scientifical studies taking ashwagandha indeed increases testosterone levels in men.

Many people have asked how big this increase really is? 1%? 5% or even 15%?

Let’s take look at the actual studies and examine how much you can increase your testosterone levels by taking ashwagandha supplements.

Here is every scientifical study that has measured ashwagandha and its impacts on testosterone levels.

Small sample study 15% testosterone increase
In this double-blind, placebo-controlled 2015 study, 57 healthy men (18–50 years old) were assigned to take 300mg KSM-66 ashwagandha or placebo daily for 8 weeks.⁷ Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. Published 2015 Nov 25. doi:10.1186/s12970-015-0104-9

Serum testosterone levels were measured at the start of the study and two days after the study has finished.

In the placebo group, testosterone levels rise only 2%. In the Ashwagandha group, testosterone levels rise around 15%. This study was made with healthy men, so it seems that everyone can benefit from KSM-66. However, this study also suffers from a small sample size as only 50 people completed the study.

Indian infertility study noted 10-22% testosterone increase
In above mentioned Indian study⁸Mahdi AA, Shukla KK, Ahmad MK, et al. Withania somnifera Improves Semen Quality in Stress-Related Male Fertility [published online ahead of print, 2011 Jun 18]. Evid Based Complement Alternat Med. 2011;2011:576962. doi:10.1093/ecam/nep138 where infertile men (smokers, non-smokers, stressed men) with normal sperm enjoyed daily ashwagandha milk for 3 months noted 10-22% increases.

After three months of ashwagandha milk experiment: smokers testosterone levels rise 10%. In the non-smoking group, testosterone increased by 13%. The highest increase in testosterone levels 22% was seen in men who experienced stress.

17% testosterone rise with KSM-66 supplement
In this placebo controller small sample size study, 46 oligospermic men took ashwagandha KSM-66 or placebo for 90 days. ⁹ Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420

Men testosterone levels were measured on the first day and after 90 days. Serum testosterone rise 17% compared to the baseline (Day 0) was seen in men who took KSM-66 ashwagandha extract. Men in the placebo group experienced only a 3% rise in testosterone levels.

2019 study showed 14,7% increase in testosterone
This brand new 2019 study published in the American Journal of Men’s Health tested ashwagandha and its effect on steroid hormones, fatigue, and vigor.¹⁰ Lopresti AL, Drummond PD, Smith SJ.
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males.
Am J Mens Health. 2019;13(2):1557988319835985. doi:10.1177/1557988319835985

57 overweight men suffering from fatigue aged between 40–70 years were given ashwagandha extract or placebo for 8 weeks.

After the first 8-week period, the study continued with a crossover design. Those who got placebo were switched to ashwagandha and another way around.

Salivary levels of DHEA-S, testosterone, cortisol, and estradiol samples collected after 8 weeks (50 men completed) and again after crossover at week 16 (43 completed).

Ashwagandha increased 14,7% testosterone compared to the placebo. DHEA-S increased by 18% compared to placebo. However, ashwagandha did not cause a significant difference to cortisol and estradiol levels.

We must note that this study had shortcomings like small sample size, using fasting salivary measurement instead of serum and funding from ashwagandha manufacturer.

Overall great results from studies, but its also good to remember that ashwagandha does not for everyone as the next study shows.

No benefits for psychogenic erectile dysfunction

This study published in AYU tested ashwagandha for psychogenic erectile dysfunction.¹¹Mamidi P, Thakar AB. Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction. Ayu. 2011;32(3):322–328. doi:10.4103/0974-8520.93907

I this study 95 man was given either ashwagandha root powder or placebo wheat powder 6 grams daily for 60 days. After two months results were analyzed using the International Index of Erectile Function Scale.

What were the results?
Both of the groups noted no benefit from ashwagandha or placebo supplements. In IIEF scale benefits were less than 25% on both groups.

8 man from placebo and only 6 men from the Ashwagandha group noted mild improvements for erection. According to this study, Withania Somnifera does not seem to work if your erection problem has psychogenic/mental causes (Psychogenic impotence).

Researchers concluded ashwagandha is not effective in the management of psychogenic erectile dysfunction.

Ashwagandha sex-drive conclusion

Multiple small and middle size studies have shown that ancient stories about ashwagandha benefits for fertility and sex-drive might indeed be true.

We have seen multiple studies that shown sperm quality increases from ashwagandha supplementation. Also, there are multiple studies showing an increase in testosterone levels after taking Ashwagandha.

Although most studies have been done infertile males, there are also studies in which healthy men have benefited from Ashwagandha. However, it’s good to remember that it won’t work for everything as we saw in the study which tested it for psychogenic erection dysfunction.

Its good to remember that you should stop using ashwagandha if you become pregnant as it might cause miscarriage.

Ashwagandha sex-drive recap:

• No benefits for psychogenic erection dysfunction (1 study)
• Increased sperm quality (4 studies)
• Increased sperm concentration (4 studies)
• 10-15% increase in testosterone levels (4 studies)
• Improved fertility (4 studies)

Ashwagandha well-being and stress

In Ayurvedic classical texts, ashwagandha is best known for its anti-anxiety properties, actually, it might be used for hundreds of years to reduce symptoms of stress and anxiety.

Ashwagandha is commonly known as an “adaptogen” which means a substance that helps your body to adapt to different kinda stresses.

Does ashwagandha herb contain some kinda compounds that slash of stress and cortisol making you more relaxed?

Let’s take look at the studies that have examined ashwagandha for stress, anxiety, cortisol levels, and fatigue.

Study: Ashwagandha vs standardized psychotherapy

2009 Canadian study published on PLOS One compared ashwagandha to standardized psychotherapy intervention in treating anxiety.¹² Cooley K, Szczurko O, Perri D, et al.
Naturopathic care for anxiety: a randomized controlled trial
ISRCTN78958974. PLoS One. 2009;4(8):e6628. Published 2009 Aug 31. doi:10.1371/journal.pone.0006628

81 employees with moderate to severe anxiety were split into two groups. The first group received nutrition advice, relaxation techniques, multivitamin, and ashwagandha extract 300mg a day. The second group received standard psychotherapy and the same relaxation techniques, but ashwagandha was replaced with a placebo drug.

Anxiety levels of participants were measured using questionnaires Beck Anxiety Inventory (BAI) and Fatigue Symptom Inventory (FSI). The study continued for 8 weeks.

Did ashwagandha work?
After 8weeks, significant improvements were seen in both groups, but ashwagandha decreased anxiety much more effectively than psychotherapy.

The Ashwagandha group’s BAI score (Beck’s anxiety questionnaire) fell by 56.5%, while the score in the psychotherapy group dropped only by 30.5%.

Participants in the Ashwagandha group experienced greater clinical benefits in mental health, concentration, fatigue, social functioning, vitality, and overall quality of life compared to the standardized psychotherapy intervention group.

The scientist concluded that ashwagandha (Withania somnifera) with a multivitamin, dietary counseling and cognitive-behavioral therapy appears to be a safe and even more effective than standardized psychotherapy in the treatment of mild to severe generalized anxiety.

5 grams of ashwagandha daily decreased cortisol levels

Indian study that examined ashwagandha for stress and treating male infertility noted also an interesting benefit for cortisol levels.¹³Mahdi AA, Shukla KK, Ahmad MK, et al. Withania somnifera Improves Semen Quality in Stress-Related Male Fertility
Evid Based Complement Alternat Med. 2011;2011:576962. doi:10.1093/ecam/nep138

In this study, infertile men with normal sperm were selected to take 5 grams of ashwagandha root powder with a cup of skimmed milk daily for 3 months.

What happened to men cortisol levels after 3 months?
After treatment with ashwagandha cortisol levels of infertile men with normal sperm dropped by 11%. Those men who smoke cigarettes slashed their cortisol by 28%. Men who suffered stress cut their cortisol levels by a remarkable 32%.

The scientist concluded ashwagandha demonstrated a reduction of stress and serum cortisol levels along with improvements in sperm count and motility.

Ashwagandha for generalized anxiety disorder (failed small trial)

A small and older study from 2000 published The Indian Journal of Psychiatry evaluated the efficiency of ashwagandha ethanolic extract with patients suffering from generalized anxiety disorder (ICD-10).¹⁴ Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R.
A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.
Indian J Psychiatry. 2000;42(3):295–301.

This small study included only 39 subjects (20 men and 19 women. Mean age 41.3 years). 20 patients received ashwagandha and rest of 19 received placebo drug. The result was analyzed using the Hamilton Anxiety Rating Scale (HAM-A) and Global Rating scale. The study continued for 6 weeks and follow-up was done in week 2 and 6.

The result of this study was quite a disappointment. 6 people dropped out in the first 2 weeks and 13 more dropped out after 6 weeks. Also, this study was funded by ashwagandha manufacturer which formula was used in this study.

However, the scientist still noted notable improvements in depression and anxiety symptoms and praised that ashwagandha was superior over placebo in this study.

KSM-66 study: safe and effective for lowering stress symptoms and cortisol

2012 study published in the Indian Journal of Psychological Medicine examined ashwagandha in people that suffered from chronic stress.¹⁵ 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 (Pubmed)

64 subjects were given either high-concentration full-spectrum extract Ashwagandha KSM-66 extract 300mg 2 times day or the same amount of placebo drug.

On the first-day, serum cortisol levels were measured and the subjects were also submitted three questionnaires, Perceived Stress Scale (PSS), Depression Anxiety Stress Scale (DASS) and the 28-item version of the General Health Questionnaire. The study continued for 60 days and the tests were re-performed.

What were the results?
Ashwagandha root group displayed a significant reduction in scores on all the stress-assessment scales on Day 60 when compared to the placebo group.

GHQ-28 questionnaire: ashwagandha reduced social dysfunction by 68.1% while diminishing anxiety and insomnia subset by 69.7%, along with with decreased depression related things by 79.2%. In the placebo group, the reductions were much smaller and some result turned out slightly worse than the start of the study.

DASS survey: in the Ashwagandha group anxiety decreased by 75.6%. depression was slashed by 77%, and stress diminished by 64.2%. In the placebo group, depression and stress slightly improved while anxiety actually increased.

PSS stress test: in the Ashwagandha group, the result of the decreased by 44%, whereas the placebo group’s result decreased by only 5.5%.

Serum cortisol: in the Ashwagandha group, serum cortisol levels had dropped by 27.9% from baseline. Those who got placebo-treated cortisol had only decreased by 7.9%.

The scientist concluded that high-concentration full-spectrum Ashwagandha root KSM-66 extract safely and effectively improves an individual’s resistance towards stress. Ashwagandha might be an effective supplement for reducing stress-related symptoms and lower cortisol levels.

Ashwagandha lowered cortisol levels (sponsored study)

This 2008 sponsored study investigated Sensoril ashwagandha extracts in chronically stressed individuals.¹⁶Auddy, Biswajit & Hazra, Jayram & Mitra, Achintya & Abedon, Bruce & Ghosal, Shibnath. (2008).
A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study.
Journal of American Nutraceutical Association. 11. 50-56.

In total 130 men and women mean age 39.8 years were randomly assigned to receive different doses of ashwagandha extracts or placebo daily.

Dosages were 125mg, 250mg, and 500mg daily. Stress and anxiety were measured the first day and at the end of the study using the Hamilton Anxiety Rating Scale (HAM-A) questionnaire along with serum cortisol levels.

The study continued for 60 days
98 completed the whole study and after 60 days all of the ashwagandha groups experienced improvements in well-being.

In the 125mg group, serum cortisol dropped 14.5%, in the 250mg group, serum cortisol slashed by 24.2%. 500mg group: serum cortisol decreased by 30.5% while the placebo group experienced a 4.4% rise in cortisol levels.

HAM-A scores decreased by 62.2% compared to placebo in the 125mg group and even further on other groups.

The scientist concluded that findings in this study support the traditional claims of ashwagandha’s antistress and adaptogenic effects. Ashwagandha reduced feelings of stress and serum cortisol levels without reported adverse effects.

Even though the study was well executed there was major shortcomings. Firstly the study had a big drop out rate of 25%. Also, the is a conflict of interest as this study was funded by ashwagandha manufacturer Natreon and Nutragenesis.

KMS-66 ashwagandha slashed off cortisol and stress

2017 study published in the Journal of Evidence-Based Integrative Medicine evaluated the safety and efficacy of ashwagandha KSM-66 extract on people suffering from chronic stress.¹⁷ Choudhary D, Bhattacharyya S, Joshi K.
Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial.
J Evid Based Complementary Altern Med. 2016;22(1):96–106. doi:10.1177/2156587216641830

A total of 52 subjects received either KSM-66 ashwagandha (300 mg) or placebo twice daily for 8-week.

The researchers measured serum cortisol levels, body weight, and body mass index. Stress results were analyzed using the Perceived Stress Scale (PSS-test) and Food Cravings Questionnaire along with the Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire.

Serum cortisol: In the start of the study both groups had similar serum cortisol levels. After 4 weeks cortisol levels dropped by 16.05% in the KSM-66 group compared to the placebo group. After 8 weeks in the KSM-66 group, cortisol levels had slashed off even more (22.2%). This change was statistically significant.

PSS scores: Both groups showed decreases in PSS scores at the end of week 4 and 8. However, the ashwagandha KSM-66 group experienced a significantly greater decrease than the placebo group. After 4-weeks KSM-66 had decreased PSS score by 22.1% and 8-weeks by 32.7%.

FCQ scores: After 8-weeks FCQ planning score was lower in the KSM-66 group than the placebo group. Ashwagandha group also experienced a greater drop in the mean FCQ positive reinforcement scores.

Ashwagandha showed bigger reduction compared to the placebo group also in the following categories: lack of control, emotion, and environment. However, food, physiological, and guilt categories did not show any benefits over the placebo group.

OHQ scores: After 8-weeks OHQ scores improved in both the placebo and KSM-66 groups. However, ashwagandha KSM-66 defeats the placebo group by 19.18%.

Body-weight and body mass index: After 8-weeks both groups showed reduced body weight. After 4-weeks there was no statistically significant difference between the groups.

However, after 8 weeks participants body-weight was cut by 3.03% in the KSM66 ashwagandha group, while the placebo group experienced only 1.46% drop in weight. After 8-week, mean body mass index dropped by 2.93% in the Ashwagandha group and 1.4% in the placebo group.

The scientist concluded that KSM-66 ashwagandha extract could be useful for body-weight management with patients experiencing chronic stress.

In this study, ashwagandha reduced serum cortisol levels, body weight, and body mass index by statistically significant amounts. KSM-66 also decreased psychological and physiological markers of stress and improved mental well-being and eating behaviors.

Ashwagandha benefits for well-being and stress conclusion

Traditional classical texts about ashwagandha might hold some truth in them. Studies have noted clear decreasing direction anxiety and stress when taking Withania Somnifera supplements.

Multiple new peer-reviewed studies have found that ashwagandha supplementation reduces serum cortisol levels, anxiety, and stress. In one study ashwagandha worked even better than traditional standardized psychotherapy for lowering anxiety.

Multiple studies show that taking ashwagandha supplements also lowers stress hormone cortisol levels by 10% – 30% in just 6-8 weeks. Ashwagandha also reduced stress and anxiety estimation types in multiple questionnaires like the Hamilton Anxiety Rating Scale, Beck Anxiety Inventory and PSS stress tests.

If you are a man suffering from stress or anxiety ashwagandha might good supplement to try. However, we still need more studies about the subject, as some of these studies have problems like a conflict of interest and a high drop out rate.

Ashwagandha well-being studies recap:

• Lowered serum cortisol levels (4 studies)
• Decreased anxiety and stress according to stress and anxiety questionnaires (4 studies)

Ashwagandha athletic performance, strength and muscle gains?

Improved sports performance is one of the most touted benefits of ashwagandha.

Many men believe and swear that Withania Somnifera is a beneficial supplement for increasing muscle mass and improve their training.

Do these claims hold any truth? Is there actual scientifical evidence that shown ashwagandha improving a sports performance?

Next, we will take a look published peer-reviewed evidence about ashwagandha benefits for sports performance.

Ashwagandha improves speed and lower limb muscle strength

This small sample size study published in the International Journal of Ayurveda Research tested ashwagandha and Terminalia arjuna in young healthy adults.¹⁸ Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144–149. doi:10.4103/0974-7788.72485

Study consists of 40 normal healthy participants with mean age 20.6 years. 10 of them received only standardized root extracts of ashwagandha, 10 received standardized bark extract of Terminalia arjuna, 10 people received both extracts and the last 10 received placebo (capsules filled with flour).

Dosages were 500mg daily for 8 weeks. Maximum velocity, absolute power, VO2 max and blood pressure variables were assessed before and after drug administration.

The study continued for 8 weeks.
After which it was discovered that Ashwagandha improved VO2 max 6.8%, power output 10.1%, and velocity 2.9%.

Ashwagandha + Terminalia arjuna group increased, maximum velocity 1.8%, average absolute power 11.3%, VO2 max 6.8%, and lowered resting systolic blood pressure.

The scientist concluded: Ashwagandha improves speed and lower limb muscle strength. Therefore, Withania Somnifera might be useful for generalized weakness and improving muscular coordination.

KSM-66 increased strength and muscle mass

8-week double-blind and a placebo-controlled study published in the Journal of the International Society of Sports Nutrition recorded exceptional benefits from Ashwagandha supplementation.¹⁹ Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. Published 2015 Nov 25. doi:10.1186/s12970-015-0104-9 (Pubmed)

In this study, 57 young male participants took 300mg KSM-66 ashwagandha root extract twice daily for 8 weeks.

After 8 weeks results were quite stunning.
Participants in the Ashwagandha group experienced a significant strength increase in bench-press and leg-extension exercises over the placebo group.

In Ashwagandha group serum testosterone levels raised about 15% and muscle recovery (according to creatine kinase results) was also improved. However, the best part was that guys in the KMS-66 group also experienced larger muscle grow in chest and arms versus the placebo group.

The scientist concluded that KMS-66 ashwagandha is associated with increases in strength muscle mass. Taking an KMS-66 supplement could be useful when combined with strength training.

Small ashwagandha trial demonstrated muscle strengthening

In this small exploratory study, 18 healthy volunteers were given Ashwagandha extract for 30 days.²⁰ Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111–114. doi:10.4103/0975-9476.100168

Dosage started at 750 mg daily which was raised 250mg every 10 days. Again just taking Ashwagandha supplement caused a significant increase in muscle strength and reduction in total body fat percentage without exercise.

Scientist concluded: Ashwagandha demonstrated muscle strengthening and is well tolerated even with escalating dosage.

Ashwagandha improved aerobic performance in elite cyclist

8-week placebo-controlled study tested Ashwagandha supplements in 40 elite Indian cyclists.²¹ Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med. 2012;3(4):209–214. doi:10.4103/0975-9476.104444

Athletes were divided into ashwagandha group (500mg water extract 2x day) and placebo group (starch capsules 2x day). Cyclists performed a treadmill test before and after supplementation.

After eight weeks of supplementation, test results were collected. The placebo group did not show any change from baseline results. The Ashwagandha group experienced significant improvement in VO2 max and time for exhaustion on a treadmill.

Scientist conclusion: Ashwagandha seems to give significant improvements in aerobic performance also for elite athletes.

Ashwagandha Sensoril® study noted strength training benefits

Randomized, double-blind, placebo-controlled study published in 2018 examined Ashwagandha Sensoril® extract for strength training benefits.²²Ziegenfuss, T.N.; Kedia, A.W.; Sandrock, J.E.; Raub, B.J.; Kerksick, C.M.; Lopez, H.L. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients 2018, 10, 1807.

Participants were assigned to take either a placebo or a 500mg of Sensoril® Ashwagandha extract capsules (1x daily).

Blood test, DEXA scan, strength and 7.5 km cycling time trial, were measured at the start and after 12 weeks of supplementation. Subjects were also required to follow a specific, progressive overload resistance-training program.

After 12 weeks tests were made again and the results were a little surprise: only the Ashwagandha group showed statistically significant improvements squat, bench press and 7.5 km time trial performance. Also, there was a small positive lean body mass difference in the Sensoril® group, but nothing statistically significant.

The scientist concluded that Ashwagandha is well tolerated and improves upper and lower-body strength and supports building lean body mass with a 12-week resistance training program. Please note that the study was funded by the company that produces Sensoril®.

Ashwagandha sport performance conclusion

In studies orally taken ashwagandha has a tendency consistently improved strength, muscle, and other sport performance markers. However, its good to keep in mind that there are some concerns and shortcomings. Most of these studies were done with a small sample size and one even had a conflict of interest.

Sport performance studies recap – Ashwagandha has improved:

• VO2 max (2 studies)
• Muscle strength (4 studies)
• Marginally muscle mass (3 studies)
• Endurance (2 studies)

Other Ashwagandha benefits from studies

Have studies noted other benefits with ashwagandha? Here is some benefits that have been found out in lone studies, pilot trials and exploratory studies.

KMS-66 Ashwagandha might improve memory

This 2017 study published in the Journal of Dietary Supplements decided to examine ashwagandha for improving cognitive functioning in adults suffering MCI (mild cognitive impairment).²³Choudhary D, Bhattacharyya S, Bose S.
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions.
J Diet Suppl. 2017 Nov 2;14(6):599-612. doi: 10.1080/19390211.2017.1284970. Epub 2017 Feb 21.

Participants of this study consist of 50 Indian subjects aged over 35 years. All of them had to have memory impairments like an earlier diagnosis of dementia, searched for treatment for MCI, and memory symptoms.

Participants were given either KSM-66 ashwagandha extract (2x 300mg daily) or placebo. The result was analyzed using the Wechsler Memory, Eriksen Flanker, Wisconsin Card Sort, Trail-Making, and Mackworth Clock tests. These tests include recall of words, faces, and different geometric shapes and texts. The study lasted for 8 weeks.

What were the results after 8 weeks?
The KSM-66 group noted significant improvements in Wechsler Memory test in logical memory, verbal paired and family pictures scores. KSM-66 group also saw a greater improvement in scores of executive function, sustained attention, and information-processing speed according to Eriksen Flanker, Wisconsin Card Sort, Trail-Making, and the Mackworth Clock examinations.

Researchers concluded that ashwagandha KSM-66 might be effective in improving immediate and general memory in patients suffering mild cognitive impairment. KSM-66 also improved attention and information processing speed.

However, again we have to note that this study had shortages like a small 50 people sample size.

Ashwagandha benefits for cardiovascular health?

Could ashwagandha also provide benefits to heart health? Let’s take a look at some studies about the subject…

In this study patients with schizophrenia were given 400 mg ashwagandha extract 3x daily for a month. After 1-month they noted a reduction in serum triglycerides and fasting blood glucose without adverse effects.²⁴ Agnihotri A, Sontakke S, Thawani V, Saoji A, Goswami V. Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013;45(4):417-418. (PMC)

This exploratory study tested ashwagandha with progressive doses from 750 to 1250mg/day with healthy persons. After 30 days it was discovered that ashwagandha caused a significant reduction in total cholesterol and a decreasing trend in triglycerides. The study also noted improved sleep and muscle strengthening in some subjects.²⁵ Raut A, Rege N, Tadvi F, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114. (PMC)

This small study from India showed a significant decrease in serum cholesterol, triglycerides, LDL and VLDL with no adverse effects.²⁶ Andallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian J Exp Biol. 2000;38(6):607-609. (PubMed)

Above mentioned study also noted improvements in lipids and blood pressure, but like I said it had a conflict of interest.²⁷Auddy, Biswajit & Hazra, Jayram & Mitra, Achintya & Abedon, Bruce & Ghosal, Shibnath. (2008).A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study.Journal of American Nutraceutical Association. 11. 50-56.

Ashwagandha cardiovascular health conclusion
There is some evidence that ashwagandha could reduce cholesterol, triglycerides, and LDL, but we need better quality studies before we can make any conclusion.

Ashwagandha Side Effect Studies

Ashwagandha supplements are usually well-tolerated in standard dosages. However, some studies have reported mild to moderate side effects.

Ashwagandha reported side-effects:

• Headache
• Sleepiness
• Stomach upset and abdominal pain
• Diarrhea
• Vomiting
• Rapid heartbeat

Who should not take ashwagandha:

• Pregnant or breastfeeding women.
• People with autoimmune disorders.
• If you are suffering from stomach ulcers.
• People with hyperthyroidism.
• If you are going to surgery within months.

Ashwagandha might affect certain medications:

• Thyroid medications
• Blood sugar medications
• Blood pressure medications

If you are taking medications you should consult your doctor if you can also take ashwagandha with it.

Safe ashwagandha dosages according to studies

Powder: In human studies, the daily dose of Ashwagandha has been as high as 6000mg (6 grams) without serious reported side effects.

KSM-66: Multiple studies report usage up to 600mg daily safe dose without side effects.

Sensoril extracts: Studies report usage up to 500 mg day without serious side effects.

Alcohol or water extracts: Studies report usage up to 300-600mg per day without serious side effects.

Animal toxicity studies: in Wistar rats 2000mg / kg body weight per day did not observe adverse effects.²⁸Phytother Res. 2013 Aug;27(8):1169-78. doi: 10.1002/ptr.4854. Epub 2012 Sep 21.
Acute and sub-acute oral toxicity assessment of the hydroalcoholic extract of Withania somnifera roots in Wistar rats.
Prabu PC1, Panchapakesan S, Raj CD.

Acute and sub-acute oral toxicity assessment of the hydroalcoholic extract of Withania somnifera roots in Wistar rats.
“No treatment related gross/histopathological lesions were observed. The present investigation demonstrated that the no observed adverse effect level was 2000 mg/kg body weight per day of hydroalcoholic extract of W. somnifera in rats and hence may be considered as non-toxic.” – Source

Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review.
“Preliminary studies have found various constituents of ashwagandha exhibit a variety of therapeutic effects with little or no associated toxicity.” – Source

Should you keep breaks from using ashwagandha?

Keeping breaks with ashwagandha supplements is not a problem, in fact, it’s a good idea to sometimes stop using it for a moment, like a week or two weeks. That is because adaptogens usually work better if you keep breaks.

But, you’ll most likely see some results diminishing like reduced energy levels, muscles might flat out a bit, not that high sex drive, not that deep sleep, not so peaceful and calm, etc.

Ashwagandha can make you experience these benefits strongly, so when you stop using it you’ll most likely notice a lack in these abilities.

How to choose optimal ashwagandha?

When choosing optimal ashwagandha for your purposes you must first consider what you want to improve.

Do you want to improve your sleep? Do you want to raise your sports performance or testosterone levels? Do you want lower anxiety?

For relaxing purposes:
If you want to improve sleep then Sensoril® extract might be the best choice. Sensoril® is purposefully made calming instead of stimulating making it great for nighttime winding out and having it before sleep. For that reason, Sensoril® is a good choice also for lowering anxiety. However regular root extracts seem to work for anxiety also that according to studies.

For active purposes:
For improving testosterone and sports performance the best choices might be the regular ashwagandha extract and the KSM-66 root extract as they have the most robust evidence and studies behind them.

For everything else:
Root powder and its basic extract was the most common traditional way to use of ashwagandha. Most of the studies have been made with plain root powder and extracts from it. For example, basic root powder is a good choice for improving fertility. Multiple studies that examined ashwagandha for improving fertility used just plain root powder.

What form of Ashwagandha to Use and How?

I personally have around 7 years of experience using different ashwagandha supplements, extracts, and formulas. First I tried different powders, and alcohol extract and even made them myself. Then as the new science started to appear from modern extracts like Sensoril and KSM-66 I started to run experiments with them.

In my opinion, the best ashwagandha is one that is easy to use for you and makes sure that you actually get ashwagandha in. Which means capsules for most people, as most people are just too busy to play around with powders that taste bad.

Next, we’ll examine ashwagandha products that are currently popular among users.

Ashwagandha Sensoril

This Sensoril® ashwagandha extract is standardized to 10% withanolides, which makes it the most potent extract on the market if you look withanolides content.

I personally use this for relaxation, improving sleep, and reducing stress. Many biohackers recommend this ashwagandha extract also for smart drug uses.

That’s mainly because, it might improve cognitive and psychomotor performance, according to one single study made with Sensoril® extract.

In this particular study, healthy men took 250mg 2 times daily and after 14 days they noted improved cognitive and psychomotor performance in ashwagandha extract (Sensoril®) group.²⁹Pingali U, Pilli R, Fatima N. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Res. 2014;6(1):12-18. [PMC]

Improved working memory performance was also seen in another Sensoril® study, however, this study was made with bipolar patients.³⁰ Chengappa K, Bowie C, Schlicht P, Fleet D, Brar J, Jindal R. Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorder. J Clin Psychiatry. 2013;74(11):1076-1083. [PubMed]

How to use Sensoril?
I recommend following dosages instructed in the supplement you are using. In the studies, they have used 2 x 250mg daily with good results and without side-effects.

You can also take Sensoril extract before sleeping as it’s not stimulating like KSM-66.

Where to find Sensoril Extract?
Currently, there are multiple companies that are selling Sensoril ashwagandha extracts. There are especially two brands that I trust a lot when it comes to Sensoril products: Doctor’s Best and Life Extensions. I’ve continued to use these for years.

If you have found this article helpful, consider using my affiliate links to the Amazon.com which results that I get a small commission (no extra cost to you). Here is links to Amazon: Doctor’s Best Sensoril and Life Extensions Sensoril.

For customers outside of the US: you can find these also on iHerb.com which offers cheap worldwide shipping pretty much every region of the world.

Here is links to iHerb: Doctor’s Best / Life Extension (both are currently on the shipping saver discount, so you basically get free shipping).

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Everyone else gets 5% off. You get the discount code automatically from my links and while you’ll benefit from this, I also benefit by getting “iHerb credits” that I can use towards my next orders. Thank you for this!

Ashwagandha KSM-66

KSM-66 is the result of fourteen years of ashwagandha research and development. KSM-66 is made by a company called Ixoreal. The KSM-66 is made in accordance with the traditions using only roots of ashwagandha.

Yes, this is the extract that cut cortisol levels, reduced DASS scores for depression, anxiety, and stress. KSM-66 is also noted to raise testosterone levels and strength even in healthy male subjects in the above-mentioned studies.

KSM-66 is also effective in increasing women’s sex drive, as we also saw in the above-mentioned study where sexual desire, arousal, lubrication, satisfaction, and orgasm scores improved in ashwagandha group compared to the placebo group.

KSM-66 extract definitely my most recommended ashwagandha extract for improving bedroom activities (best evidence for healthy people men and women).

How to use KSM-66?
I take 2 capsules daily. In the morning and afternoon with usually with coffee. I don’t recommend taking it before sleeping as it might be little stimulating and thus affect your sleeping.

Where you can order KSM-66?
KSM-66 can also be found from multiple supplements. I am personally using Jarrow Formulas (Amazon link) which contains only the KSM-66 without additional herbal mixtures and fillers.

This is also available from iHerb

Ashwagandha conclusion

Ashwagandha has been clinically proven to increase testosterone, sex-drive, sports performance, reduce anxiety. However, multiple studies had some shortcomings like small sample size and even funding conflict of interest. You should not blindly trust all the claimed benefits of ashwagandha that you read from the Internet.

However, from my personal ashwagandha experiences, I can say that it continues to be one of the only supplements I consistently use and see a lot of benefits from.

I see no reasons not to try ashwagandha as it’s a safe and literally non-toxic supplement.

There are definitely some benefits in ashwagandha, and the new studies in the future will be explaining more about the Withania Somnifera herb and its interesting benefits.

I’ll continue to update this article when the new studies come out or when I find working products. Be sure to tune back in and try ashwagandha for yourself.