What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a root used in traditional medicine across South Asia and the Middle East for thousands of years. In Pakistan it is known as "asgandh" and is sold at herbal medicine shops (dawakhana) and most pharmacies. It is classified as an adaptogen — a substance that helps the body manage stress.
Research-Backed Benefits for Sexual Health
- Testosterone in men — a randomised controlled trial published in the American Journal of Men's Health showed ashwagandha supplementation increased testosterone by 17% and improved sperm quality significantly in infertile men after 90 days
- Cortisol reduction — ashwagandha's most consistent finding: it reduces cortisol (the stress hormone that suppresses testosterone and libido) by up to 28%
- Sexual function in women — a study in BioMed Research International showed ashwagandha improved sexual function, arousal, lubrication, and satisfaction in women over 8 weeks
- Sperm quality — significant improvements in sperm count, motility, and morphology
- Energy and endurance — improves VO2 max and physical performance, supporting stamina
- Anxiety and mood — reduces anxiety significantly, improving the psychological dimension of sexual experience
How to Take Ashwagandha
- Dose: 300-600mg of root extract daily (KSM-66 or Sensoril are the researched standardised extracts)
- Timing: With food; some prefer mornings, others before bed (mild sedative effect)
- Duration: Minimum 8 weeks for full effects; can be taken indefinitely
- In Pakistan: Available as asgandh churna (powder) at any dawakhana (herbal medicine shop). Also available as standardised capsules on Daraz (Himalaya Ashwagandha, Now Foods KSM-66).
Traditional Pakistani use: Asgandh milk — ashwagandha powder in warm doodh (milk) with honey, sometimes with other herbs. This was traditionally given to men before marriage and to both spouses after. The traditional wisdom is backed by modern clinical research.