Ashwagandha Benefits for Female and Male Fertility: What the Evidence Says

Quick answer

Ashwagandha (Withania somnifera) is an Ayurvedic herb with some genuine but limited fertility evidence. The clearest findings are in men: small trials show it can improve sperm count, motility and testosterone, especially in men with low sperm count or high stress. In women the evidence is very weak, and its main plausible benefit is lowering stress rather than directly improving fertility. Importantly, ashwagandha should not be taken during pregnancy. If you are trying to conceive, use it only with your doctor's guidance and stop as soon as you could be pregnant.

Key takeaways

• The best evidence is for male fertility: small randomised trials report higher sperm count, motility and testosterone, mainly in men who are subfertile or stressed.

• Evidence for female fertility is limited and preliminary. Ashwagandha should not be relied on as a fertility treatment for women.

• Its most consistent, well-studied effect is reducing stress and cortisol, which may indirectly support wellbeing while trying to conceive.

• Do not take ashwagandha in pregnancy. It may act on the uterus and is traditionally considered an abortifacient, so it is best avoided once conception is possible. Avoid while breastfeeding too, as safety data is lacking.

• Ashwagandha can affect the thyroid, liver, blood sugar and blood pressure and interacts with several medicines. Rare cases of liver injury are documented.

• Choose a standardised, quality-tested product, and speak to your doctor first, especially if you have a thyroid or autoimmune condition or take any medication.

What is ashwagandha?

Ashwagandha, also called Indian ginseng or winter cherry, is a small shrub whose root has been used in Ayurveda for centuries. It is best known as an "adaptogen," meaning a herb thought to help the body cope with stress. Modern research has focused mostly on its effects on stress, sleep, anxiety and, in men, on sperm and testosterone. It is widely available in India as capsules, powders (churna) and teas, often without a prescription, which makes reliable information about what it can and cannot do especially important.

Does ashwagandha actually help fertility?

Honestly, the answer depends on whether you are asking about men or women, and the evidence is stronger and clearer for men.

Most of ashwagandha's fertility research is small, short and often conducted in specific groups (for example men with low sperm count or high stress). These studies are promising but preliminary. They are not the large, high-quality trials that would let anyone promise it "helps you conceive." So the fair summary is: ashwagandha may help certain people at the margins, it is not a proven fertility treatment, and it should never replace a proper medical evaluation of infertility.

Ashwagandha for male fertility: what the studies show

This is where the evidence is most encouraging, though still limited.

The most cited study, a double-blind pilot RCT by Ambiye and colleagues (2013), gave 46 men with low sperm count 675mg per day of root extract for 90 days and reported roughly a 167% rise in sperm count, a 57% rise in motility and a 53% rise in semen volume, far more than placebo. A review in Reproductive BioMedicine Online (2018) reached broadly similar, cautiously positive conclusions.

What this means for you: if male-factor subfertility or high stress is part of the picture, ashwagandha may be worth discussing with a doctor as an add-on, not a cure. It does not replace a semen analysis or treatment of an underlying cause.

Ashwagandha for female fertility: what we do and do not know

Here the picture is much weaker, and this is where the original claims circulating online go too far.

• There is no good evidence that ashwagandha regulates menstrual cycles, improves ovulation or increases conception rates in women. Claims that it "improves ovarian function" or "increases the chances of conception" are not supported by strong human trials.

• Its best-supported benefit for women is stress reduction. Because chronic stress can affect wellbeing during a fertility journey, some women may feel better on it, but feeling less stressed is not the same as being more fertile.

• For PCOS, ashwagandha is sometimes suggested for stress and sleep, but it is not a proven treatment for PCOS-related infertility. Proven approaches (weight management where relevant, ovulation-induction medicines such as letrozole, and treating insulin resistance) should come first. See our guide to PCOS for what actually helps.

• Around menopause and perimenopause, ashwagandha is studied mainly for stress, mood and sleep, not fertility.

What this means for you: ashwagandha may help you feel calmer, but women should not rely on it to improve fertility, and should be especially careful about the pregnancy safety point below.

The most important safety point: ashwagandha and pregnancy

If you are trying to conceive, this section matters most.

Ashwagandha should not be taken during pregnancy. It may act on the uterus, and traditional Ayurvedic texts and modern safety references list it as a possible abortifacient. Authoritative sources including the MSD Manual and NIH advise avoiding it in pregnancy. It should also be avoided while breastfeeding, because there is not enough safety data.

This creates a real tension for anyone using it to try to conceive: the very time you might become pregnant is the time you must not be taking it. The safest approach is to:

• Use ashwagandha only with your doctor's knowledge while trying to conceive.

• Stop taking it as soon as pregnancy is possible (after ovulation in a cycle you are trying), or immediately if you get a positive test or think you might be pregnant.

• Many couples choose to have only the male partner use it (where relevant) for this reason, since the pregnancy risk does not apply to him.

Do not take this decision alone. Discuss timing with your fertility doctor.

Ashwagandha dosage and how to take it

Doses in fertility and stress studies have generally ranged from about 300mg to 675mg per day of a standardised root extract, often split into two doses, taken for 8 to 12 weeks. General wellness products often suggest 250mg to 600mg per day.

• Take it with food to reduce the chance of stomach upset.

• Choose a standardised, quality-tested product from a reputable brand. Unregulated powders can vary in strength and, in some cases, be contaminated with heavy metals, which is a known problem with poorly sourced herbal products in India.

• Give it time. Any effect on sperm parameters takes weeks, in line with the roughly three-month sperm production cycle.

• More is not better. Higher doses raise the risk of side effects without proven extra benefit.

Confirm the right dose and duration for you with your doctor.

Who should avoid ashwagandha, and its side effects

Common side effects at normal doses include stomach upset, loose stools, nausea and drowsiness. Stop and see a doctor promptly if you develop yellowing of the eyes or skin, dark urine, severe tiredness or right-sided upper tummy pain, which can be signs of liver trouble. Two case reports of liver injury are described in PubMed Central here.

When should you see a doctor about fertility?

Ashwagandha is not a substitute for a proper fertility assessment. See a doctor if:

• You are under 35 and have been trying to conceive for 12 months without success, or over 35 and trying for 6 months.

• There are known issues such as irregular or absent periods, PCOS, previous pelvic infection or surgery, or a known low sperm count.

• A semen analysis has not yet been done for the male partner. This simple test should come before relying on any supplement.

• You have a thyroid, autoimmune or liver condition, or take regular medication, before starting ashwagandha.

A fertility specialist can identify the actual cause and offer treatments with far stronger evidence than any herb.

Mylo Parents Asked

Does ashwagandha really increase sperm count?
In some men, yes. Small randomised trials, mostly in men with low sperm count or high stress, have reported meaningful increases in sperm count, motility and semen volume over about three months. The studies are small and preliminary, so treat it as a possible helper alongside medical care, not a guaranteed fix.

Can ashwagandha help a woman get pregnant?
There is no strong evidence that it improves ovulation or conception in women. Its main benefit for women is reducing stress. Do not rely on it as a fertility treatment, and remember it must be stopped once you could be pregnant.

Can I take ashwagandha while trying to conceive?
Only with your doctor's guidance, and with a clear plan to stop it as soon as pregnancy is possible, because it is not safe in pregnancy. Many couples have only the male partner use it to avoid this issue entirely.

Is ashwagandha safe in pregnancy?
No. It should be avoided in pregnancy because of possible effects on the uterus, and avoided while breastfeeding due to a lack of safety data. Stop it and tell your doctor if you become pregnant.

How long does ashwagandha take to work for fertility?
Any effect on sperm quality takes weeks to months, because sperm take roughly 3 months to develop. Studies generally ran for 8 to 12 weeks.

Does ashwagandha boost testosterone?
Several small studies suggest a modest rise in testosterone, more noticeable in stressed or subfertile men. It is not a strong or guaranteed testosterone treatment, and it does not replace medical evaluation of low testosterone.

The bottom line

Ashwagandha is a genuine herb with some real, if limited, fertility evidence, and that evidence is clearest for men with low sperm count or high stress, where small trials show improved sperm parameters and testosterone. For women, the evidence is weak, and its main honest benefit is helping with stress rather than directly improving fertility. The single most important point for anyone trying to conceive is that ashwagandha is not safe in pregnancy, so it must be used only under medical guidance and stopped once pregnancy is possible. Use it as a carefully chosen, doctor-approved add-on if at all, never as a replacement for a proper fertility assessment, and choose a quality-tested product.

References

1. Ambiye VR, et al. Clinical evaluation of the spermatogenic activity of ashwagandha root extract in oligospermic males: a pilot study (2013).

2. Sengupta P, et al. Role of Withania somnifera (ashwagandha) in the management of male infertility, Reproductive BioMedicine Online (2018).

3. Wiley, Phytotherapy Research. Effects of ashwagandha on reproductive health: a systematic review of sex-specific hormonal and fertility outcomes.

4. MSD Manual (Professional). Ashwagandha: uses, interactions and pregnancy caution.

5. PubMed Central. Ashwagandha-induced acute liver injury: a case report.

6. PubMed. A systematic and ethnobotanical review of ashwagandha's teratogenic and abortifacient potentials.

Related reads on Mylo

• Common infertility problems in men (including low sperm count)

• PCOS: what actually helps

• Anovulation: causes and treatment

• Who can get IUI (intra-uterine insemination)?

This article is for information only and does not replace personalised advice from a doctor or fertility specialist. It is not a recommendation to self-treat infertility with supplements.