Does ashwagandha make you horny

What the published research actually shows about libido and sexual function

There are two reasonable-quality randomised controlled trials in women and several smaller trials in men. The strongest evidence is in women with hypoactive sexual desire disorder. The mechanism appears to be stress reduction (which removes one of the most common psychological barriers to libido) plus small hormonal effects. Here is what the clinical evidence shows.

1. Strongest evidence is in women with low desire

The Dongre 2022 trial (PMC9701317) randomised 80 women aged 18 to 50 with hypoactive sexual desire disorder to 300 mg of ashwagandha root extract twice daily or placebo for 8 weeks. Female Sexual Function Index (FSFI) scores improved from 14.2 at baseline to 22.62 at week 8 with ashwagandha versus 14.17 to 19.25 with placebo (p less than 0.0001). All sub-scales (desire, arousal, lubrication, orgasm, satisfaction and pain) improved significantly. This is the highest quality evidence on ashwagandha and sexual function in either sex.

2. Earlier pilot trial showed similar effects

The 2015 pilot trial in BioMed Research International (PMC4609357) randomised 50 women to the same protocol. FSFI total score improvement was significant (p less than 0.001) as were arousal, lubrication, orgasm and satisfaction sub-scales. Number of satisfying sexual encounters also increased significantly. This was a smaller trial but the effect direction and magnitude matched the larger 2022 study. Two trials with consistent findings is reasonably solid evidence by supplement research standards.

3. Effect in men is smaller and indirect

Men do not have a single high-quality libido trial equivalent to the women's studies. The evidence comes from testosterone trials that also measured sexual function as a secondary outcome. The Ambiye 2013 trial reported modest improvements in seminal parameters and sexual function questionnaires in men with infertility. The effect in healthy men appears to operate through two mechanisms. First, modest testosterone increases of 10 to 22 percent. Second, cortisol reduction. Chronic stress and elevated cortisol suppress libido through psychological and hormonal pathways.

4. The mechanism is stress not stimulation

Ashwagandha is not a pharmacological aphrodisiac. It does not increase blood flow the way phosphodiesterase-5 inhibitors do. It does not increase circulating dopamine the way some stimulants do. What it does is reduce cortisol over weeks of dosing. Lower cortisol allows the parasympathetic nervous system to engage more easily, which is necessary for normal sexual function in both sexes. People for whom stress is the primary barrier to libido are the strongest candidates for benefit.

5. The effect builds slowly over weeks

Both libido trials measured the primary outcome at 8 weeks. The improvement at 4 weeks was smaller than at 8 weeks. This is consistent with the mechanism. Cortisol normalisation across the diurnal curve takes 6 to 8 weeks of daily dosing. Sexual function responds to that hormonal shift rather than to acute effects. Anyone expecting a same-day effect is likely to be disappointed. Anyone who quits at 2 weeks because nothing has changed has not given the protocol a fair test.

How to actually use ashwagandha for libido in five steps

If you have decided to try ashwagandha for sexual function, here is the protocol that matches the trials with positive results. Anything off this protocol is unlikely to replicate the documented effects.

Step 1. Identify whether stress is the main barrier

Ashwagandha works through stress reduction. If your low libido is caused by relationship dynamics, depression, medication side effects (especially SSRIs) or hormonal contraception, ashwagandha will not address those underlying causes. The supplement works best for people whose libido is suppressed by chronic stress, sleep deprivation or general life pressure. Be honest with yourself about the cause.

Step 2. Use the clinically tested dose

Take 300 mg of standardised root extract twice daily totalling 600 mg per day. This is the dose used in both successful women's trials. Look for KSM-66 branded extract standardised to at least 2.5 percent withanolides. Take it with meals containing some fat because withanolides are fat-soluble and absorption matters.

Step 3. Address sleep in parallel

Sleep deprivation suppresses libido in both sexes through multiple pathways including testosterone suppression in men, oestrogen disruption in women and direct fatigue effects. Ashwagandha will not compensate for chronic sleep restriction. Aim for 7 to 9 hours nightly. Many people find that the supplement also improves sleep quality which compounds the libido benefit.

Step 4. Reduce alcohol intake

Alcohol suppresses testosterone in men, disrupts oestrogen metabolism in women and impairs sexual response in both sexes. Heavy or daily drinking will offset much of the benefit ashwagandha provides. The Chief Medical Officer advises no more than 14 units per week spread over at least 3 days. Many people find that reducing alcohol alongside starting ashwagandha produces noticeably better results than either alone.

Step 5. Run the protocol for 8 weeks before judging

Both successful libido trials measured the primary outcome at 8 weeks. Improvements at 4 weeks were smaller. Anyone who quits before 8 weeks of consistent daily use has not given the supplement a fair test. If nothing has changed at 8 weeks despite addressing sleep and alcohol, the cause of your low libido may not be stress-mediated. See your GP for hormonal assessment and a review of any medications.

For anyone who finds capsule and powder dosing fiddly to maintain over weeks, our Ashwagandha Gummies deliver the same standardised root extract dose used in the clinical sexual function trials. The active ingredient is the same. The benefits are the same. The format is much easier to take consistently every day for the 8 weeks the research requires.

When ashwagandha is a problem

Ashwagandha at standard doses is well tolerated by most healthy adults. The UK Food Standards Agency is currently reviewing ashwagandha food supplements. Stop the supplement and see your GP if any of the following apply.

• Yellowing of the skin or eyes, dark urine or persistent right-sided abdominal pain. These can signal liver injury which has been reported rarely with ashwagandha use (LiverTox 2024).
• Pregnancy or trying to conceive. Ashwagandha is not recommended in pregnancy and some evidence suggests it may affect uterine activity. Stop before any planned conception.
• Thyroid medication or thyroid disease. Ashwagandha can raise thyroid hormone levels and may destabilise dosing or trigger hyperthyroid symptoms.
• Hormone-sensitive cancer in men or women. Ashwagandha may modestly raise testosterone which could theoretically affect hormone-sensitive tumours.
• Autoimmune conditions such as rheumatoid arthritis, multiple sclerosis or lupus. Ashwagandha may stimulate the immune system.

Anyone taking SSRIs, thyroid medication, sedatives, immunosuppressants or hormonal contraception should consult their GP before starting daily ashwagandha. People whose low libido is severe, persistent or causing relationship distress should see their GP regardless of whether they try supplementation. There are effective treatments for sexual dysfunction beyond herbal supplements.

More on ashwagandha and sexual health

The libido picture connects to broader hormonal and stress effects. Our piece on does ashwagandha increase testosterone covers the male hormonal pathway. What does ashwagandha do for men covers male health more broadly. And is ashwagandha good for women covers female-specific effects.