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Ashwagandha Benefits for Men

  • 4 min read

Ashwagandha is an herb with medicinal properties that can help relieve stress, boost your testosterone, fertility, mood, and even reduce anxiety. We can’t promise that Ashwagandha will make you the next Sean Connery or a Hemsworth brother, but it can help you in a lot of other ways! If you’re wondering, “Ashwag-what?” keep reading. 

Ashwagandha: All You Need to Know

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If you’re an Ashwagandha amateur, we’ll tell you everything you need to know about this extraordinary herb. (Since we know you’re wondering, it’s pronounced “aash-wuh-gaan-duh.” As in, it’s so good for you!) 

What is Ashwagandha?

Ashwagandha is an annual evergreen shrub that grows in India, the Middle East, and parts of Africa. While “evergreen shrub” doesn’t sound very exciting, you won’t believe how many benefits come from this little green herb. 

Ashwagandha has been used as a treatment in Ayurvedic medicine for thousands of years to boost energy, relieve stress, and improve concentration. Ayurvedic medicine, by the way, is a healthy-lifestyle system that focuses on good health and prevention and treatment of illness through herbal medicine and lifestyle practices. The leaves, seeds, fruit, and root of Ashwagandha are all used for different purposes. 

How is the Ashwagandha Root Used? 

Extracts or powder from the Ashwagandha plant’s root or leaves are used to treat a myriad of conditions for men and women. However, Ashwagandha is commonly known for its many perks for men in particular. Ashwagandha is used to treat: 

  • Anxiety 
  • Stress
  • Fatigue 
  • Pain 
  • Skin conditions
  • Diabetes 
  • Epilepsy 
  • Arthritis
  • Fertility issues 
  • And more! 

What Does Ashwagandha Mean? 

In Sanskrit, “Ashwagandha” means “smell of the horse,” which is a reference to two things: the herb’s scent and its ability to improve strength. Its botanical name is “Withania somnifera,” and it is also sometimes referred to as “winter cherry” and “Indian ginseng.” (Yes, this will be on a quiz at the end so take notes.)

Ashwagandha Benefits for Men

So what are these awesome Ashwagandha benefits and how can they benefit our male readers? 

Reduces Stress and Anxiety 

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If you have heard of Ashwagandha before, it was probably regarding its ability to fight stress. Ashwagandha is a powerful adaptogen, which means it enhances our bodies’ resilience against stressors. It seems that Ashwagandha helps control mediators of stress in our body. It also reduces the activity of thehypothalamic–pituitary–adrenal (HPA) axis, which is the system in our bodies that regulates our stress response. 

Boosts Athletic Performance 

Okay, so it might not make you the next LeBron James, but Ashwagandha has been shown to have physical perks for athletes. In one study, men and women who took Ashwagandha each day showed enhanced physical performance, including strength and oxygen use during workouts, compared to those who did not take Ashwagandha each day. Ashwagandha significantly enhances maximum oxygen consumption in healthy adults. Your maximum oxygen consumption is the amount of oxygen you can use during intense activity (like that Peloton class you both love and hate.) 

Lowers Symptoms of Certain Mental Health Conditions 

A 2012 study found that stressed adults (wait, are there not-stressed adults?) who took 600 mg of Ashwagandha extract every day for 60 days reported a 77% reduction in depression symptoms. And who among us hasn’t had a non-stress day during the last few years?! 

Boosts Testosterone and Fertility

Sorry to bury the lede, gentlemen, but yes, all the rumors are true: Ashwagandha supplements have been shown in some studies to boost male fertility and testosterone levels. Ashwagandha will help you be a regular Priapus (the Greek god of fertility), basically Jason Momoa. A review of four studies found that Ashwagandha treatment significantly increased sperm concentration, sperm motility, and sperm volume in men with low sperm count. 

Lowers Blood Sugar Levels

There is some evidence that Ashwagandha might have some benefits for people with diabetes or high blood sugar. A review of 24 studies found that Ashwagandha treatment significantly reduced blood sugar due to certain compounds inside the herb that help to stimulate your cells to take sugar (glucose) out of your bloodstream. (By the way: psyllium husk, another ingredient in Bonny, also helps regulate blood sugar.) 

Get Better ZZZs


Lots of people take Ashwagandha to get better sleep, and there is some evidence that it does help with some sleep problems. Toss that ‘quil full of sugar and other artificial ingredients in the trash and opt for a natural sleep enhancer instead! Your friend fiber can also help you get a more restful night’s sleep

Improves Brain Function and Memory 

There is evidence that Ashwagandha improves cognitive function, particularly in people with schizophrenia and older adults with mild cognitive impairment. A study of 50 adults showed that taking Ashwagandha every day for eight weeks led to significant improvement in memory, attention, and information-processing speed. 

Might Reduce Inflammation

Ashwagandha contains compounds that might help reduce inflammation in the body. Inflammation is our body’s reaction to encountering a virus, bacteria, or toxic chemical. Withaferin A (WA), a compound found in Ashwagandha, targets inflammatory pathways in the body and reduces levels of inflammatory proteins.

Perfectly Safe for Use 

Here’s the best benefit of Ashwagandha: it is a safe supplement and is not associated with any adverse effects, although pregnant and breast-feeding women may need to avoid Ashwagandha as there is conflicting evidence. (As always, call your doctor if you have any questions or concerns before adding a supplement to your routine!) 

Okay, I’m Sold. Where Can I Find Ashwagandha? 

Ashwagandha root comes in a few different forms, including Ashwagandha capsules, Ashwagandha powders, and Ashwagandha liquid extract. You can also find ashwagandha in Bonny, your favorite all-natural, plant-based fiber supplement!

Ashwagandha Root in Bonny

We added ashwagandha to Bonny because of all of its fabulous benefits for men (and women, too) but namely to help with stress levels. We only included the best ingredients in Bonny, so you can be sure that ashwagandha root is in there.

Bonny is the Best Fiber + Ashwagandha Supplement

Bonny is the best natural powder fiber supplement in the game. It’s like the Roger Federer of fiber supplements: high-performance, classy and a winner.

Bonny is an all-natural, plant-powered fiber powder with adaptogens to help combat the stressors in your life naturally. We also made fiber taste amazing because frankly fiber shouldn't taste like sh*t, Bonny comes in four delicious flavors that you will crave daily: Amplified Apple Pie, Berry Beauty, Strawberry Serenity and Matcha Magic.

As always, we wish you pleasant poops.