Ashwagandha and Sexual Health: What the Science Actually Shows (and What It Doesn't)

If you've scrolled through wellness websites lately, you've probably seen ashwagandha touted as a cure-all for low libido, weak erections, and fertility struggles. But as someone who treats sexual health issues daily, I get asked constantly: does this ancient herb actually work, or is it just another supplement trend? Let's dig into what the science really says.

How Ashwagandha Works (In Theory)

Ashwagandha (Withania somnifera) has been used in Ayurvedic medicine for centuries, and there are some legitimate biological reasons why it might help with sexual function. The herb acts as an "adaptogen," meaning it helps your body manage stress by lowering cortisol—your primary stress hormone. Since high cortisol is linked to low testosterone and diminished libido in both men and women, reducing stress could theoretically improve your sex life. Beyond stress relief, ashwagandha also has antioxidant properties that combat inflammation and oxidative stress, both known contributors to sexual dysfunction and infertility. It may also influence serotonin pathways in your brain, which affect mood and motivation.

The Evidence for Women's Sexual Function

Here's where ashwagandha shows its strongest promise. A 2015 clinical study randomized 50 women to take either ashwagandha (300 mg twice daily) or a placebo for 8 weeks. The results were encouraging: women taking ashwagandha reported significant improvements in arousal, lubrication, orgasm, and overall satisfaction, plus a reduction in sexual distress and more successful sexual encounters compared to the placebo group. That said, the study was small, and while it's an encouraging step for women's wellness, managing stress and improving connection with your partner still matter most.

What About Male Fertility and Testosterone?

Two small studies looked at infertile men taking 5 grams of ashwagandha root powder daily for 90 days. The results were striking on paper: a 167% increase in sperm count, higher semen volume, improved motility, and testosterone levels that rose by about 17%. However—and this is important—improvements in sperm parameters don't guarantee successful pregnancies. Sperm counts naturally vary between days and can be affected by illness or other factors. For testosterone specifically, research is mixed. Some trials show a 10-17% bump, especially among stressed men or those starting a heavy workout routine, but some of those gains might come from reduced cortisol or exercise itself, not the supplement.

The Disappointing News on Erections and Libido

If you're hoping ashwagandha will fix erectile dysfunction, there's limited evidence. Only one human study focused on psychogenic erectile dysfunction (where the root cause is psychological rather than physical), and men taking 2 grams of root extract for 60 days saw no significant improvement. As for libido specifically, there are no direct human studies. Animal studies show mixed results: moderate doses reduce stress and may increase sexual activity, but very high doses could have a sedative effect that actually lowers libido. The bottom line? Any libido boost you experience might simply come from the general stress relief ashwagandha provides.

Side Effects and Who Should Avoid It

Before you rush to buy a bottle, know that ashwagandha isn't risk-free. Common side effects include dizziness, sleepiness, headaches, nausea, and GI upset. Rare but serious side effects include liver injury and emotional blunting—a reduction in pleasure due to its effects on serotonin pathways. You should avoid ashwagandha if you're pregnant, trying to conceive, breastfeeding, have Type 1 diabetes or thyroid disease, take blood thinners or benzodiazepines, or are allergic to nightshade plants like tomatoes and peppers. Also, most supplement brands are lightly regulated, so what's on the label may not actually be in the bottle—third-party testing matters.

Should You Try It?

Ashwagandha might be worth considering if you have no medical contraindications, you're experiencing increased stress, and you're seeking science-backed (but not guaranteed) support for sexual function or male fertility. If you do try it, take it in the afternoon or evening to avoid blunting your morning cortisol response, stick to the standard dose of 300 mg of high-quality extract, limit use to 8-12 weeks during high-stress periods, and choose brands with third-party testing. Most importantly, always consult your doctor before starting any supplement.

The reality? Ashwagandha may support stress reduction and, by extension, sexual function—especially for women and men facing mild infertility. But it's not a magic bullet, and stronger, longer-term studies are needed. If you're dealing with low libido, erectile dysfunction, or infertility, talk to a sexual health expert. Proven, evidence-based treatments are available, and your well-being is worth prioritizing.