From the Research
Ashwagandha may help improve libido in both men and women, with a recommended dose of 300-600mg of a root extract standardized to contain 5% withanolides, taken once or twice daily for at least 8-12 weeks to see effects, as supported by a study published in 2019 1. The herb works by potentially reducing stress and cortisol levels, which can interfere with sexual function, while also supporting testosterone production in men, as shown in a study published in 2019 2. Additionally, ashwagandha may improve blood flow throughout the body, including to genital areas, and help address fatigue that can diminish sexual interest. For best results, choose a high-quality supplement from a reputable manufacturer, take it consistently, and combine it with healthy lifestyle habits like regular exercise, adequate sleep, and stress management. Some key points to consider when taking ashwagandha include:
- Starting with a lower dose to assess tolerance
- Consulting with a healthcare provider before beginning, especially if you have existing health conditions or take other medications
- Avoiding ashwagandha if pregnant or breastfeeding, if you have autoimmune conditions, or if taking sedatives, thyroid medications, or immunosuppressants
- Monitoring for any adverse events, although a study published in 2021 found ashwagandha root extract to be safe in healthy adults 3. It is also important to note that ashwagandha may have other benefits, such as reducing stress and anxiety, as shown in a study published in 2023 4, and improving overall quality of life. However, more research is needed to fully understand the effects of ashwagandha on libido and sexual function, as the current evidence is mostly based on small-scale studies and more research is needed to confirm these findings, as noted in a study published in 2019 1.