Ashwagandha & Libido: What's the Link?
|
|
Leesduur: 6 min
Ashwagandha is an herb that has been used for centuries in the Ayurvedic tradition.
It is known for its adaptogenic properties, meaning it can help the body better cope with stress.
And because stress can have a major impact on libido, it makes sense to investigate whether ashwagandha plays a role in this.
But what exactly is the relationship between ashwagandha and libido? Does this herb really affect your sexual health? I investigated.
Adaptogen ashwagandha reduces stress and cortisol, increases relaxation and thus indirectly improves libido.
Supports healthy testosterone and hormone balance, which boosts sexual energy and desire in both men and women.
Improves mood and sleep quality; more rest and a better mood promote an active, healthy sex life.
Table of contents
What is Ashwagandha? Active Ingredients in Ashwagandha Benefits of Ashwagandha on Your Libido 1. Supports Healthy Cortisol Levels* 2. Benefits Testosterone Levels* 3. Supports Mood* 4. Benefits Sleep* Ashwagandha and Cortisol in a Nutshell: What Does the Research Say? When to Take Ashwagandha? Is Ashwagandha Safe?
What is Ashwagandha?
Ashwagandha ( Withania somnifera ) is an herb that comes from Ayurvedic medicine, the traditional healing method from India.
It is a small shrub that grows in dry areas of India, the Middle East, and North Africa. The root of the plant, in particular, is often used for various health benefits.
Active ingredients in Ashwagandha
The main substances in ashwagandha are:
- Withanolides - Steroid-like compounds found in abundance in the roots of the plant
- Withaferin A - A specific withanolide found primarily in the leaves
- Alkaloids - Such as somniferine and anaferine
- Saponins - Compounds found in many plants
- Flavonoids - Antioxidants also found in other fruits and vegetables
Although substances such as withanolides are often mentioned, the work of Ashwagandha is mainly effective through the collaboration of all of these active ingredients .
Benefits of ashwagandha on your libido
In Ayurveda, Ashwagandha is praised for its many benefits, one of which is its potential influence on your libido.
I went on a quest and delved into the scientific studies to understand how this special herb could affect our libido.
1. Supports healthy cortisol levels*
Stress increases your cortisol, a hormone that puts your body in "fight or flight" mode. In a stressful situation, like a tiger on the hunt, the focus is on survival, not on sexual desire.
Scientific studies confirm that Ashwagandha helps regulate cortisol, the stress hormone. Results showed that participants who received Ashwagandha experienced significantly less stress compared to the placebo group. (1)
And that's interesting, because when you're relaxed, your parasympathetic nervous system becomes active, which in turn contributes to the production of hormones that influence your sexual health.
2. Good for testosterone levels*
Testosterone is another important hormone that plays a role in libido in both men and women. It influences your sexual desire and energy.
So, when testosterone levels are balanced, it can support your overall well-being and sexual health.
Scientific studies show that Ashwagandha can help regulate stress hormones, which may indirectly help promote a healthier hormonal balance. (2)
3. Supports mood*
Not only stress, but also feelings like anxiety and depression can affect your libido. Fortunately, there are several ways to support your mood and find more relaxation.
Relaxation plays an important role in your overall well-being and can help you get into the right mood more easily.
How does this compare to ashwagandha? Scientific studies have examined how people felt after using ashwagandha compared to a control group.
The results showed that participants often felt more relaxed and experienced less tension. (3) Another interesting link.
4. Good for a good night's sleep*
A good night's sleep is not only important for your energy and health, but can also contribute to a healthier libido.
A meta-analysis of five studies with a total of 400 participants examined the effect of ashwagandha extract on sleep. The researchers examined the amount and quality of sleep in participants taking ashwagandha.
The results showed that Ashwagandha can contribute to your sleep quality and sleep rhythm. (4) So there also seems to be an indirect relationship here.
Ashwagandha and Cortisol
While searching the scientific literature, I came across an interesting and recent (2024) meta-analysis of nine studies, with a total of 558 participants. This study examined the effects of ashwagandha on stress, anxiety, and cortisol levels.
What particularly fascinated me was that the researchers found that Ashwagandha had a significant effect on maintaining healthy cortisol (the stress hormone) levels.(5)
This is important because if your cortisol is elevated for a long period of time, it can have adverse effects on your energy, sleep, and mood – factors that can play a role in your sexual desire.
In summary: What does the research say?
Research suggests that Ashwagandha may help support healthy hormone balance, mood, and sleep quality during times of stress.
These factors can indirectly influence various aspects of your well-being, including sexual health. More research is needed to better understand the exact effects.
But one thing is certain: Ashwagandha is receiving increasing attention in scientific research, so I expect to be able to tell you more about this in the near future.
When to take ashwagandha?
Are you curious about what Ashwagandha can do for you and do you want to take full advantage of the benefits of Ashwagandha?
Then it is good to know when it is best to take these supplements:
- Option 1 - End of the day (on an empty stomach) - It's best to take ashwagandha at the end of the day, on an empty stomach. For example, just before dinner. This gives the herb time to take effect before you go to sleep.
- Option 2 - Before bed (on an empty stomach) - Some people also choose to take Ashwagandha just before bed (also on an empty stomach) to help with sleep quality.
- Option 3 - Before breakfast (on an empty stomach) - If you prefer to experience the benefits during the day, you can also take ashwagandha before breakfast on an empty stomach. This can help you start your day feeling calm.
- Option 4 - Divided over two times a day (on an empty stomach) - Finally, you can choose to divide the dosage over two times a day. 600 mg per day, divided over two doses, is a common and safe dose according to many studies. This could mean, for example, taking 300 mg in the morning and 300 mg in the evening.
Good to know : The time you choose depends on your personal preference and how your body reacts, but always make sure you take it on an empty stomach.
Is Ashwagandha safe?
Yes, Ashwagandha is generally considered safe when used correctly (scroll up if you haven't read the previous chapter).
Most people experience only mild side effects such as stomach upset or headache (at high doses).
Are you pregnant , breastfeeding , or taking medication for things like blood pressure or thyroid problems? Consult your doctor first.
And finally, as with all supplements: Always buy a reputable product and follow the recommended dosage.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab‐bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials. Phytotherapy Research, 36(11), 4115–4124. https://doi.org/10.1002/ptr.7598
- Afonso, A.G., Fernandez-Lazaro, D., Adams, D.P., Monserdà-Vilaró, A., & Fernandez-Lazaro, C.I. (2023). Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review. Current Nutrition Reports, 12(3), 465–477. https://doi.org/10.1007/s13668-023-00481-0
- Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera). The Journal Of Alternative And Complementary Medicine, 20(12), 901–908. https://doi.org/10.1089/acm.2014.0177
- Cheah, K. L., Norhayati, M. N., Yaacob, L. H., & Rahman, R. A. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843
- Arumugam, V., Vijayakumar, V., Balakrishnan, A., Bhandari, R.B., Boopalan, D., Ponnurangam, R., Thirupathy, V.S., & Kuppusamy, M. (2024). Effects of Ashwagandha (Withania Somnifera) on Stress and Anxiety: A Systematic Review and Meta-analysis. EXPLORE, 20(6), 103062. https://doi.org/10.1016/j.explore.2024.103062
Gerelateerd product
Ashwagandha KSM-66
€19,95
€24,95
