Ashwagandha, Maca and Other Herbs for Male Fertility: Hype or Real Help?

For thousands of years, people have turned to plants when they wanted a bigger family. In South Asia, one root has been famous for this purpose for a very long time: ashwagandha. In the Andes mountains of Peru, a hardy root vegetable called maca has a similar reputation. Today both are sold as capsules, powders and "fertility boosters" in shops and online stores all around the world.

If you are a man trying to become a father, these herbal products can look very tempting. They are natural. They have a long history. And the labels often promise higher sperm count, better motility and stronger testosterone.

But a plant being old and natural does not automatically mean it works, or that it is safe. So in this article, we will look at what modern research has actually found about ashwagandha for male fertility, maca for sperm quality, and other herbal ingredients. We will also talk about a side of ashwagandha that most sellers do not mention: its safety.

The earlier articles in this series covered CoQ10, L-carnitine, and zinc with folic acid and selenium. Herbs are different from those. They are mixtures of many natural chemicals, and the amount in each capsule can vary a lot from one product to another. That makes the research harder, and it makes careful reading even more important.

What Is Ashwagandha?

Ashwagandha, whose scientific name is Withania somnifera, is a small evergreen shrub. Its roots are the part used for medicine. In Ayurveda, the traditional medicine of India, it is called a rasayana, which roughly means a tonic that restores strength and vitality. People also call it "Indian ginseng" or "winter cherry."

Today it is often described as an adaptogen, a word used for herbs that are believed to help the body cope with stress. It is used for sleep, anxiety, energy, muscle strength, and, of course, male sexual and reproductive health.

Why Might Ashwagandha Help Sperm?

The idea behind it has two parts.

First, oxidative stress. Sperm are easily damaged by unstable molecules called free radicals. A review of the herb published in the journal Reproductive BioMedicine Online explained that the root appears to reduce lipid peroxidation (a type of damage to the fatty layer around cells) and to improve sperm count and movement.

Second, hormones and stress. The same review described a possible indirect pathway. It suggested that ashwagandha may act in a way similar to a calming brain chemical called GABA, which could help balance the hormones that control sperm production. Stress is known to affect semen quality, so an herb that lowers stress might help in an indirect way. This part is still a theory, though.

The reviewers also made a point that is easy to forget. Assisted reproduction treatments such as IVF are costly and succeed in only a limited share of attempts, so many couples look to herbal options as a cheaper alternative or an add-on. That demand is part of why this field is full of marketing claims.

What Does the Research Show?

Let's look at the evidence step by step.

The review of earlier studies

The 2018 review in Reproductive BioMedicine Online gathered human and animal studies on ashwagandha and male fertility. According to that review, one clinical study reported that after 90 days of treatment, sperm motility rose by about 57 percent and semen volume rose by about 53 percent, along with improvements in some hormones. Other studies reported reduced oxidative damage in the semen of infertile men, including men who smoked or who were under stress.

These numbers sound exciting. But there are some limits you should keep in mind. Many of these studies were small. Several were not placebo-controlled. And a review of mostly small studies cannot give a final answer.

A newer trial in healthy men (2025)

A more careful trial was published in the Journal of Ayurveda and Integrative Medicine. It was a randomized, double-blind, placebo-controlled study, which is the gold standard for this type of research. A total of 100 healthy men aged 30 to 50 received either ashwagandha root extract (300 mg twice a day) or a placebo for eight weeks.

The men taking ashwagandha had significant improvements in semen volume, sperm number, sperm concentration and sperm shape compared with placebo. Semen volume rose by about 25 percent.

Another trial in healthy men (2026)

A recent randomized, double-blind, placebo-controlled trial in Frontiers in Reproductive Health involved 76 healthy men who took ashwagandha root extract or placebo for eight weeks. The authors reported that semen volume increased by about 36 percent and sperm concentration by about 33 percent.

A herbal formula in men with low sperm count (2025)

A 90-day, multicenter, double-blind, placebo-controlled trial in the journal Cureus studied 60 men with low sperm counts. They took either a polyherbal formulation (a product containing ashwagandha and other herbs) or a placebo. The authors reported that the herbal product improved the number of sperm per milliliter and sperm motility more than the placebo did.

So what does all this mean?

Here is the honest reading.

• Ashwagandha has more human trial data than most herbs, and several of those trials were placebo-controlled with positive findings for semen quality.

• But two of the newer trials were done in healthy men, not men with a diagnosed fertility problem. That makes it harder to say whether the same results would happen in men who are infertile.

• The trials were short (8 to 12 weeks) and fairly small.

• The Cureus study tested a mixed formula, so we cannot tell how much of the effect came from ashwagandha itself.

• None of these trials answered the most important question: do more couples actually have a baby? Better semen tests do not automatically mean more pregnancies. The big 2026 meta-analysis of 41 trials in Andrology pointed this out for the whole field of fertility supplements, and a separate large review of supplement trials lasting at least 12 weeks found no convincing proof for any dietary supplement.

So ashwagandha is promising, probably the most promising herb on this list, but it is still early.

What About Maca?

Maca (Lepidium meyenii) is a root from the high Andes. It is sold as a powder, in capsules and as a drink. It is famous as a natural aphrodisiac, and people also use it for fertility.

A 2022 systematic review in Frontiers in Pharmacology looked at every randomized trial it could find. It found five. Three were in men with fertility problems and two in healthy men. The results were mixed. When the researchers combined the trials, maca did not show a clear effect on sperm concentration compared with placebo. They concluded that the effect on semen quality is unclear, and that there were too few trials and too few participants to be sure either way.

That does not mean maca does nothing. Some studies suggest it may help sexual desire, which is a different thing from sperm quality. But for maca and sperm count, the honest answer is "we do not know yet."

Other Herbs and Traditional Chinese Medicine

You will see many other plants in fertility blends, including fenugreek, ginger, tribulus and ginseng. This article does not make claims about them because strong evidence from controlled trials in infertile men was not found while researching this series. If you see big promises on a label, ask where the proof is.

Traditional Chinese Medicine (TCM) also has a long history of treating male infertility, often through formulas that aim to "nourish the kidney and strengthen essence." A 2025 review in the medical literature described how some herbal formulas and their natural compounds, such as flavonoids and polyphenols, may reduce oxidative stress in the male reproductive system. Importantly, the authors described this as therapeutic potential and a basis for future research, not as proven treatment. Laboratory and animal findings often fail to repeat in people.

The Safety Side of Ashwagandha That Many Sellers Skip

This part matters a lot. Many websites describe ashwagandha as "completely safe." The medical record is a bit more complicated.

The US National Library of Medicine runs a database called LiverTox, which records drugs and supplements that can harm the liver. According to LiverTox, ashwagandha has not been linked with routine changes in liver tests during treatment, but there have been cases of clinically obvious liver injury in people taking commercial products labeled as containing it. These usually appeared two to twelve weeks after starting. Signs included yellow skin or eyes (jaundice) and itching.

Most cases were mild to moderate and got better on their own once the product was stopped, typically within one to four months. But LiverTox also notes that fatal cases have been described, and it advises avoiding ashwagandha in people with cirrhosis or advanced chronic liver disease. A case report in the journal Federal Practitioner described a man who developed liver injury while using a testosterone-boosting supplement that contained ashwagandha, although he also had heavy alcohol use, which complicated the picture.

So, while serious problems appear to be rare, they are real. If you notice dark urine, yellow eyes, strong itching, unusual tiredness or stomach pain while taking ashwagandha, stop it and see a doctor right away.

A few more cautions:

• Medicine interactions. Ashwagandha may interact with thyroid medicines, sedatives, and some drugs for diabetes or blood pressure. Always check with your doctor or pharmacist.

• Product quality. Herbal products can vary in strength and may contain other ingredients. "Testosterone booster" blends are the most mixed of all. Choose brands that show third-party testing and a clear list of what is inside.

• Existing liver problems. If you have any liver disease, avoid it unless your doctor says otherwise.

Why Herbal Research Is Hard to Trust

Before you decide, it helps to know why herbal studies are tricky.

Different extracts. One company's ashwagandha extract may have a different strength from another's. A trial using one brand may not apply to another.

Different parts of the plant. Some products use roots, others use leaves. They are not the same.

Blends. Many trials test a mix of herbs, vitamins and minerals, so we cannot say which ingredient did the work.

Small groups and short time. Sperm take about three months to fully develop. Several trials ran for only eight weeks.

Funding and bias. Some trials are paid for by the companies that sell the product. That does not make them wrong, but it is worth keeping in mind.

Healthy men versus infertile men. Improvements in healthy men do not always carry over to men with a real fertility problem.

Don't Forget the Basics

No herb replaces a proper check-up and healthy habits. If you want to improve sperm quality naturally, start here:

• Get a semen analysis and see a doctor who treats male infertility. Problems like a varicocele, an infection or a hormone disorder need real treatment.

• Stop smoking and cut back on alcohol.

• Keep a healthy weight and be active.

• Avoid too much heat on the groin, such as very hot baths or a laptop on the lap for hours.

• Manage stress and sleep well. This is where an adaptogen like ashwagandha is often used, but sleep, exercise, talking to someone and time to relax work too, and they have no side effects.

• Eat a balanced diet with fruits, vegetables, nuts, fish and whole grains.

A Practical Way to Decide

If you are thinking about ashwagandha or another herb, here is a sensible path:

1. Start with a semen analysis and a medical check-up, including liver function if you plan to take an herbal supplement.

2. Tell your doctor exactly what you want to take, including the brand.

3. Choose a single-ingredient product from a reliable brand rather than a long blend, so you know what you are taking.

4. Know the warning signs of liver trouble and stop at once if they appear.

5. Give it about three months, then repeat the semen test and compare.

6. Keep your lifestyle changes going throughout.

The doses mentioned in studies, such as 300 mg twice a day for eight weeks in one trial, are listed only to show what researchers tested. Please do not copy them without medical advice.

Frequently Asked Questions

Does ashwagandha increase sperm count? Some placebo-controlled trials in healthy men and in men with low counts reported higher sperm concentration, but the studies were small and short. More research is needed in men with infertility.

How long does ashwagandha take to work on sperm? Trials lasted from 8 to 12 weeks. Since sperm take around three months to develop, a three-month trial is a fair test.

Is ashwagandha safe for men trying to conceive? For most people it appears well tolerated, but rare cases of liver injury have been reported. People with liver disease should avoid it, and anyone taking regular medicines should ask a doctor first.

Does maca improve male fertility? A 2022 review found the evidence unclear. The trials were few and gave mixed results.

Are herbal fertility supplements better than regular medicines? There is no proof that they are better. Herbal products are not tested as strictly as medicines in many countries, so quality and strength can differ.

Final Thoughts

Herbal medicine has a rich history, and ashwagandha in particular has more promising research behind it than most plants. Several placebo-controlled trials suggest it may improve semen quality. But the studies are small, short, and often done in healthy men, and none has shown that it helps couples have babies. Maca's evidence is unclear. For most other herbs and traditional formulas, the proof is still at an early stage.

The most useful approach is a calm one. Get checked by a doctor, treat any fixable cause, build healthy habits, and if you choose an herbal product, pick a trusted single ingredient, watch for side effects and judge the result by repeat tests rather than by the promises on the bottle.

Disclaimer: This article is for general information only and is not medical advice. Please speak to a qualified doctor before taking any herbal supplement, especially if you have a health condition or take regular medicines.

References

1. Role of Withania somnifera (Ashwagandha) in the management of male infertility. Reproductive BioMedicine Online. 2018;36(3):311-326. View on PubMed

2. Efficacy and safety of eight-week therapy with Ashwagandha root extract in improvement of sexual health in healthy men: findings of a prospective, randomized, double-blind, placebo-controlled study. Journal of Ayurveda and Integrative Medicine. 2025;16(4):101155. doi:10.1016/j.jaim.2025.101155. View on PubMed

3. Efficacy and safety of ashwagandha root extract on sexual health in healthy men: a prospective, randomized, double-blind, placebo-controlled study. Frontiers in Reproductive Health. 2026. Read the article

4. Efficacy and safety of polyherbal formulation in low sperm count participants: a randomized, multicenter, double-blinded, placebo-controlled interventional study. Cureus. 2025. Read the article

5. Lee HW, Lee MS, Qu F, Lee J-W, Kim E. Maca (Lepidium meyenii Walp.) on semen quality parameters: a systematic review and meta-analysis. Frontiers in Pharmacology. 2022;13. doi:10.3389/fphar.2022.934740. Read the article

6. A Review of Traditional Chinese Medicine Formulations and Natural Active Ingredients with Therapeutic Potential for Male Infertility Targeting Oxidative Stress. Read the article

7. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Ashwagandha. National Institute of Diabetes and Digestive and Kidney Diseases. Read the entry

8. Supplements Are Not a Synonym for Safe: Suspected Liver Injury From Ashwagandha. Federal Practitioner. 2023;40(9):315. doi:10.12788/fp.0409. Read the case report

9. The Effect of Dietary Supplements on Male Infertility in Terms of Pregnancy, Live Birth, and Sperm Parameters: A Systematic Review and Meta-Analysis. Read the article

10. Melhem SJ, et al. Pharmacologic and Nutritional Therapies in Idiopathic Male Infertility: A Systematic Review and Meta-Analysis. Andrology. 2026. doi:10.1111/andr.70266. Read the article