Ashwagandha for men is mostly studied for three things: stress, sleep and testosterone. The best evidence is for stress and sleep, where small, short trials show modest benefits, while the testosterone and strength research comes down to a few small studies. It is not right for everyone, and the TGA has warned about rare cases of liver injury, so read the safety section before you buy.
Ashwagandha for men at a glance
| Goal | What the trials used | What they found | Strength of evidence |
|---|---|---|---|
| Stress | 240 to 600 mg of extract a day for 30 to 90 days | Lower stress and anxiety scores than placebo in most trials | Moderate: seven small trials, 491 adults |
| Sleep | 250 to 600 mg a day for 6 to 12 weeks | A small improvement, larger in people with insomnia | Small: five trials, 400 adults |
| Strength with training | 300 mg KSM-66 twice a day for 8 weeks | Bigger strength and arm and chest size gains than placebo | Weak: one small trial in 50 young men |
| Testosterone | 600 mg KSM-66 a day, or a 21 mg withanolide extract, for 8 weeks | Modestly higher than placebo, with no change in how older men felt | Weak: two small, short trials |
Doses are for ashwagandha extract, not the raw powdered root. Trial details come from the US National Institutes of Health fact sheet and the studies linked below.
Ashwagandha for stress
Stress is where the research is most consistent. A review of seven small trials with 491 adults found ashwagandha lowered stress and anxiety scores compared with placebo. In one of the best-known trials, 64 adults with chronic stress took 300 mg of KSM-66 root extract twice a day for 60 days. Their stress scores and cortisol levels fell more than in the placebo group.
There are caveats. The trials were small, short and all done in India. One later trial of 120 people found no effect on perceived stress, only on fatigue. Results also vary with the extract and dose, and benefits looked bigger at 500 to 600 mg a day than at lower doses.
Ashwagandha is not a substitute for sleep, sensible training loads or proper help, and it is not a medicine for anxiety or depression. If stress, worry or low mood is affecting your daily life, talk to your GP. For crisis support, call Lifeline on 13 11 14, or 000 in an emergency.
Ashwagandha for sleep
A 2021 meta-analysis of five randomised trials with 400 adults found a small but significant improvement in overall sleep. The effect was larger in people diagnosed with insomnia, at doses of 600 mg a day or more, and when it was taken for at least eight weeks. People in the trials also reported feeling more alert on waking. No serious side effects were reported, though the authors noted that safety data are limited.
For other options, such as magnesium, see our sleep supplements guide.
Ashwagandha, testosterone and strength
This is the claim men ask about most, and it has the thinnest evidence.
- Young men who were training: in a 2015 trial, 50 men (average age about 28) with little weight training experience took 300 mg of KSM-66 twice a day for eight weeks while following a training program. They gained more bench press and leg extension strength, and more arm and chest size, than the placebo group, and their testosterone rose more from the start of the study. The authors noted the group was small, young and untrained, and the extract was supplied by its maker.
- Older men: in a 2019 trial, 43 overweight men aged 40 to 70 with mild fatigue took a different extract (21 mg of withanolide glycosides a day) for eight weeks. Testosterone was 14.7 per cent higher than with placebo, but there was no difference in fatigue, vigour or sexual wellbeing.
So the evidence shows a modest change in hormone tests in a couple of small studies, not proof that ashwagandha will change how you look, feel or perform. If you have symptoms of low testosterone, see your GP for a proper check. Our guide do testosterone boosters work? covers the wider category.
Is ashwagandha safe? Liver, thyroid and other cautions
Most people tolerate ashwagandha well for up to about three months. Common side effects are mild: upset stomach, loose stools, nausea and drowsiness. Long-term safety is not known.
- Liver: the TGA has issued safety alerts (in 2024 and again in 2026) about rare cases of liver injury linked to medicines containing Withania somnifera (ashwagandha). Stop taking it and see a doctor if you notice yellow skin or eyes, dark urine, nausea, vomiting, unusual tiredness, stomach pain or loss of appetite. If you have current or past liver problems, avoid it.
- Thyroid: ashwagandha may raise thyroid hormone levels, and there are case reports of an overactive thyroid that settled after people stopped taking it. If you have a thyroid condition or take thyroid medicine, talk to your GP first.
- Prostate: because it may affect testosterone, experts suggest it might not be safe for men with hormone-sensitive prostate cancer.
- Other medicines: it might interact with medicines for diabetes, blood pressure, immune suppression and sedatives.
- Pregnancy: some experts advise against it during pregnancy, so do not share your bottle with a partner who is pregnant.
Talk to your GP before you take ashwagandha if any of these apply to you or if you take regular medication.
Which ashwagandha to choose
Look for a standardised extract (most list 5% withanolides) with a clear dose per serve. Most trials used 300 to 600 mg of extract a day. Cost per serve is worked out from the bottle size and serve size on each label.
- Beast Labs Nutrition Ashwagandha 600mg: 600 mg of extract standardised to 5% withanolides in one capsule, 60 serves, made in Australia from imported ingredients. One of our best sellers in the last six months, at $59.95, or about $1.00 a serve.
- ALLMAX Essentials Ashwagandha KSM-66: 600 mg of KSM-66 root extract per two-capsule serve, the same extract and daily amount used in the stress and strength trials above. $59.95 for 30 serves, about $2.00 a serve.
- Primabolics Ashwagandha: 150 mg of extract (5% withanolides) per capsule, 120 capsules for $39.95. A lower dose than most trials used, so follow the label and do not go over the recommended daily dose.
See every option in our ashwagandha range.
Our verdict
Ashwagandha for men is a reasonable thing to try for stress and sleep, with modest, short-term evidence behind it. It is not a testosterone fix. If you want the product closest to the research, ALLMAX KSM-66 gives the 600 mg a day used in the trials. For value, Beast Labs Ashwagandha 600mg is one of our best sellers. Give it about eight weeks, stop if you get side effects, and talk to your GP first if you have liver or thyroid problems or take regular medication.
Compare more products in our best ashwagandha in Australia guide, or read our ashwagandha benefits guide.
Shop the products in this guide
Beast Labs Ashwagandha 600mg 60 capsules$59.95
ALLMAX Essentials Ashwagandha KSM-66$59.95
Primabolics Ashwagandha 120 capsules$39.95
Browse all ashwagandha supplements.
FAQs
Does ashwagandha raise testosterone in men?
In two small eight-week trials, testosterone was modestly higher with ashwagandha than with placebo, one in young men who were weight training and one in overweight men aged 40 to 70. In the older men, it made no difference to fatigue, vigour or sexual wellbeing. That is not enough to call it a testosterone supplement. If you have symptoms of low testosterone, see your GP for a blood test.
How long does ashwagandha take to work?
Most trials ran for 30 to 90 days, and the sleep benefits were larger in studies lasting eight weeks or more. Give it about eight weeks at the label dose before you judge it. If you notice no difference by then, it may not be worth continuing. Long-term safety beyond a few months is not well studied, so talk to your GP if you plan to take it for longer.
Is ashwagandha safe for your liver?
For most people ashwagandha appears well tolerated for up to about three months, but the TGA has warned about rare cases of liver injury linked to products containing it. Stop taking it and see a doctor if you notice yellow skin or eyes, dark urine, nausea, vomiting, unusual tiredness, stomach pain or loss of appetite. Avoid it if you have current or past liver problems, and talk to your GP first if you take regular medication.
What is KSM-66 ashwagandha?
KSM-66 is a branded ashwagandha root extract standardised to 5% withanolides, the compounds thought to be behind its effects. It is the extract used in several well-known trials, including the stress and strength studies in this guide, usually at 300 mg twice a day. ALLMAX Essentials Ashwagandha KSM-66 gives 600 mg per two-capsule serve. Other extracts may also work, so check the dose and standardisation on the label.
Should I take ashwagandha in the morning or at night?
Trials used both once and twice daily doses, and there is no clear evidence that one time of day works better. Drowsiness is a possible side effect and the sleep research is among the more promising, so an evening dose suits many people. If your product uses a two-capsule serve, you can split it between breakfast and dinner. Follow the directions on your label.
Can I take ashwagandha with thyroid medication?
Talk to your GP first. Ashwagandha may raise thyroid hormone levels, and there are case reports of an overactive thyroid in people taking it that settled once they stopped. That means it could interact with thyroid medicine or upset a thyroid condition. The same caution applies if you take medicines for diabetes, blood pressure, sleep or immune suppression.
Sources: TGA safety alert: herbal preparations containing Withania somnifera (ashwagandha), July 2026; NIH Office of Dietary Supplements: Ashwagandha fact sheet; Chandrasekhar et al. 2012, stress trial, Indian Journal of Psychological Medicine; Cheah et al. 2021, sleep meta-analysis, PLOS ONE; Wankhede et al. 2015, strength trial, JISSN; Lopresti et al. 2019, aging men trial, American Journal of Men's Health; product labels and brand nutrition panels, checked October 2026.
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Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
