The short answer is that ashwagandha has some early pilot data in men with already low sperm counts, and maca has almost no solid fertility evidence despite its reputation for libido. Neither is a fertility treatment on its own. If you are trying to conceive, the more reliable first move is a semen analysis and a hormone panel, not a supplement aisle.
What male fertility actually depends on
Sperm production takes roughly 74 days from start to finish. That means any change you make today, whether dietary, environmental, or pharmacological, will not show up in a semen sample for about two and a half months. The process requires the testicles to stay a few degrees cooler than core body temperature, adequate antioxidant defenses, and a hormonal signal chain that starts in the brain. When something interrupts that chain, the result can be low count, poor motility, or abnormal shape. A plant extract cannot fix a varicocele or an infection, but some may influence the stress and oxidative parts of the equation.
Ashwagandha: the more studied of the two
Ashwagandha (Withania somnifera) is a root used in Ayurvedic medicine, most commonly studied for stress reduction and anxiety. The fertility angle comes from a different direction: cortisol. Chronic stress raises cortisol, and high cortisol can suppress the signaling that drives sperm production. Some small trials have looked at whether ashwagandha reduces cortisol enough to shift sperm parameters.
The most cited piece of human evidence is a 2013 pilot study by Ambiye and colleagues published in Evidence-Based Complementary and Alternative Medicine. It enrolled 46 men with low sperm counts and gave them ashwagandha root extract daily for 90 days. The men showed increases in sperm concentration and motility, along with a rise in semen volume. Several participants went on to achieve pregnancy with their partners. That sounds encouraging, but the study was open-label, meaning everyone knew they were taking the herb, and there was no placebo group. The placebo effect is real for subjective outcomes, though sperm concentration is harder to fake than mood.
Other small studies have reported similar directional findings, but the total sample sizes across all of them remain small, and most come from single research groups. There is no large, multi-center randomized trial that has established ashwagandha as a treatment for male infertility. The mechanism is plausible, the pilot data are interesting, but the evidence is still early.
Maca: popular for libido, thin on fertility data
Maca (Lepidium meyenii) is a root from the Andes, marketed heavily for stamina, energy, and sexual desire. A 2002 study in Andrologia found that men taking maca reported higher sexual desire after 12 weeks, but their testosterone and other reproductive hormones did not change. That separation matters: maca may make you more interested in sex without altering the hormonal machinery of fertility.
For actual sperm parameters, the data are even thinner. A 2015 double-blind, placebo-controlled pilot study published in Evidence-Based Complementary and Alternative Medicine found no significant change in semen parameters or hormone levels after maca supplementation. In other words, maca has a reputation for fertility that outruns the controlled data. It may help with desire, which can indirectly affect frequency of intercourse, but there is little evidence it improves count, motility, or morphology.
Why the supplement aisle feels misleading
Herbal supplements are not regulated the way pharmaceuticals are. The FDA does not verify the contents of an ashwagandha capsule or a maca powder before it reaches a shelf. Standardization varies widely. Ashwagandha products can differ in their withanolide content, and maca products differ by phenotype, growing region, and processing method. A study using a specific extract does not automatically apply to a random product with the same herb name on the label. If you choose to try either, look for products with third-party testing from organizations like USP, NSF, or Informed Sport, and do not assume that more is better.
What to do before reaching for a supplement
The evidence for lifestyle changes on male fertility is stronger than the evidence for either of these herbs. Sperm production responds to the basics: not smoking, moderate alcohol or none, maintaining a healthy body weight, getting 7 to 9 hours of sleep, and managing stress. Heat exposure is another lever. The testicles need to stay cooler than core temperature, so regular hot tub use, long sauna sessions, or a laptop on the lap can work against sperm production if you are actively trying.
- Get a semen analysis and a hormone panel through a doctor, not a mail-in guess.
- Rule out varicocele, infection, and thyroid or prolactin issues.
- Quit smoking and reduce alcohol to the lowest amount you can manage.
- Keep weight in a healthy range, since excess body fat can convert testosterone to estrogen.
- Reduce chronic heat exposure to the scrotum, including hot tubs, saunas, and tight synthetic underwear.
- Eat enough zinc-rich foods like oysters, beef, and pumpkin seeds, and folate-rich foods like lentils and leafy greens.
If you do try ashwagandha, talk to your doctor first, especially if you take thyroid medication, blood pressure medication, or sedatives. Ashwagandha can interact with all three. Maca is generally well tolerated in food amounts, but the fertility benefit is not well supported.
The takeaway
Ashwagandha has preliminary pilot data suggesting it may support sperm parameters in men with already low counts, but the studies are small and unblinded. Maca has a reputation for sexual desire that is partly supported by a 2002 study, but no solid evidence that it improves fertility itself. Neither replaces a proper medical workup. If you and your partner have been trying for six months without success, the highest-yield move is a doctor visit and a semen analysis, paired with the lifestyle changes that have stronger evidence behind them.
This content is for educational purposes only and is not medical advice. Consult a healthcare professional before starting any supplement, especially if you are trying to conceive or have a known fertility issue.