Potential benefits of ashwagandha include better athletic performance and sleep. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed.
Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.
People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration.
“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength.
Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”
The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. People use extracts or powder from the plant’s root or leaves to treat a variety of conditions, including anxiety and fertility issues.
Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.
Ashwagandha may help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.
In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
Those who took the ashwagandha supplements also saw improvements in sleep quality compared with the placebo group.
Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.
However, a 2021 review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety.
Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.
One analysis of research included 12 studies in people who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.
Another analysis that looked at five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes.
VO2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness.
Having optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower risk of heart disease.
In a 2015 study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.
Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.
In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo.
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.
A 2021 review concluded that ashwaghanda may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues.
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.
In one study, 43 males aged 40–70 with overweight and mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.
The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo.
Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in males with low sperm count.
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
The reason may be that certain compounds within ashwagandha — including one called withaferin A (WA) — have powerful antidiabetic activity and may help stimulate cells to take in glucose from the bloodstream.
Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there’s some evidence ashwagandha may help reduce inflammatory markers in humans too.
In a 2021 study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo.
One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.
A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo:
The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health.
Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.
For example, a study in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.
Additionally, one review of five high quality studies found that ashwagandha appeared to:
The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.
Ashwagandha is likely safe for most people when used for up to 3 months, although its long-term effects are unknown.
Some people using ashwagandha supplements have reported the following adverse effects:
Ashwagandha’s effects may not be immediate, and you may have to take it for several months before noticing its effects.
Always speak with a doctor to ensure ashwagandha or other supplements are safe for you to use.
Dosing recommendations for ashwagandha vary. For example, research has shown doses ranging from 250–1,250 mg per day to to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.
You can take ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.
Ashwagandha is an ancient medicinal herb that has been used in Ayurvedic medicine for thousands of years. Derived from the Sanskrit words “ashva” meaning horse and “gandha”, meaning smell, it is known as the “smell of a horse” root due to its unique scent and ability to increase strength and vitality.
In recent years, ashwagandha has become increasingly popular in Western herbalism and natural medicine as research uncovers its many potential health benefits. This article explores the top evidence-based uses for ashwagandha supported by science.
Reducing Stress and Anxiety
One of the most well-studied effects of ashwagandha is its ability to help fight stress and anxiety.
It has been shown to lower levels of the stress hormone cortisol and regulate adrenal function, which makes it a powerful adaptogen. Adaptogens are herbs that help the body adapt to stress and promote normal physiological functioning.
In a 60-day study in 64 stressed adults those who took ashwagandha reported a 69% reduction in anxiety and insomnia compared to 11% in the placebo group.
Ashwagandha has also been shown to reduce symptoms in people with stress-related disorders like panic attacks, improved sleep quality and greater quality of life.
Improving Brain Function
Some research has shown that ashwagandha may be beneficial for brain health and cognition.
It may boost memory, reaction time and the ability to perform tasks. Ashwagandha also protected against cell degeneration in animal studies when given prior to an event that damaged brain cells.
One controlled study gave healthy men 500 mg of standardized ashwagandha extract daily and found significant improvements in reaction time, attention and information processing compared to men who received a placebo.
Boosting Testosterone and Fertility in Men
Ashwagandha supplements may have powerful effects on testosterone levels and reproductive health in men.
In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels.
The researchers also reported that the group who took the herb showed increased antioxidant levels in their blood compared to the placebo group.
In another study, men who received ashwagandha for stress experienced higher antioxidant levels and better sperm quality. After 3 months of supplementation, 14% of the men’s partners had become pregnant.
Increasing Muscle Mass and Strength
Research has shown that ashwagandha may improve body composition and increase strength in men.
In a study to determine a safe and effective dosage for ashwagandha, healthy men who took 750–1,250 mg per day gained muscle strength after 30 days.
Another study found that those who took ashwagandha had significantly greater gains in muscle strength and size. It also showed that those who took ashwagandha experienced more than double the reduction in body fat percentage compared to the placebo group.
Lowering Blood Sugar Levels
In several studies, ashwagandha has been shown to lower blood sugar levels in both healthy people and those with diabetes.
One test-tube study showed that ashwagandha increased insulin secretion and improved insulin sensitivity in muscle cells.
Several human studies have also shown it may reduce blood sugar levels in both healthy people and those with diabetes.
Additionally, in a 4-week study in people with schizophrenia, those treated with ashwagandha supplementation had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared to 4.5 mg/dL in those receiving a placebo.
Reducing Inflammation
Some animal studies have found that ashwagandha helps decrease inflammation. Studies in humans have found that it increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy.
It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease.
In one controlled study, the group who took 250 mg of standardized ashwagandha extract daily had a 36% reduction in CRP compared to a 6% reduction in the placebo group.
Improving Heart Health
Ashwagandha may improve heart health by reducing cholesterol and triglyceride levels.
Animal studies have found that it significantly decreases levels of these blood fats. Plus, it may also lower inflammation, which is linked to heart disease.
In a 60-day study in chronically stressed adults, the group taking the highest dosage of standardized ashwagandha extract experienced a 17% decrease in LDL (bad) cholesterol and an 11% decrease in triglycerides, on average.
Reducing Symptoms of Depression
Although it hasn’t been thoroughly studied, a few studies suggest ashwagandha may help alleviate depression.
In a controlled 60-day study in stressed adults, those who took 600 mg per day reported a 79% reduction in severe depression. At the same time, the placebo group reported a 10% increase.
Boosting Immunity
Ashwagandha supplements may strengthen the immune system.
In certain studies, it increased red blood cell, white blood cell and platelet counts, indicating strengthened immunity.
In a 4-week study in 50 adults, ashwagandha reduced cortisol levels by around 15%. In turn, markers of immunity like lymphocyte levels were strengthened.
What’s more, in a small study in people with the autoimmune condition rheumatoid arthritis, ashwagandha lowered CRP compared to a placebo. This indicates it reduced inflammation.
Other Potential Benefits
Ashwagandha has also been shown to:
- Improve thyroid function in those with thyroid disorders.
- Reduce arthritis pain.
- Help stabilize moods in bipolar disorder.
- Reduce symptoms of ADHD
- Slow progression in neurodegenerative diseases like Alzheimer’s.
- Stimulate proper thyroid function.
- Improve digestion.
- Reduce joint pain.
- Improve skin complexion and overall vitality.
The wide range of potential health benefits make ashwagandha a useful herb to keep on hand. However, always consult your healthcare provider before using any new herbal supplement.
How to Take Ashwagandha
Traditionally, ashwagandha root or leaf powder was mixed with milk and honey and taken two to three times per day.
These days, ashwagandha supplements are widely available in powder, tablet or capsule form.
The optimal dosage depends on the form you choose to take. With ashwagandha powder, the recommended dose is 1–2 tsps twice daily, while for capsules or tablets, it’s 450–500 mg once or twice per day.
It’s best taken with food to maximize absorption.
Possible Side Effects and Safety
Ashwagandha is generally well tolerated by most people. However, some side effects have been reported, including stomach upset, diarrhea and nausea.
When taken in high doses, ashwagandha may cause excess energy, restlessness and insomnia, particularly for people with an anxious disposition.
Pregnant women should avoid ashwagandha since it can induce abortion as it regulates hormones.
It may also interact with medications for anxiety, depression, blood pressure and diabetes. It’s best to check with your doctor before taking it.
While ashwagandha is safe for most people, certain individuals should not take it, including pregnant and breastfeeding women.
Ashwagandha is an Ayurvedic herb with powerful medicinal properties that may benefit many aspects of health.
It has strong research supporting its effects on testosterone, fertility, brain function, blood sugar levels and musculoskeletal health.
Though generally safe when taken in recommended dosages, ashwagandha can cause digestive, hormonal and nervous system side effects in some individuals and is not suitable for women who are pregnant or breastfeeding.
However, most healthy adults can benefit from supplementing with ashwagandha, especially for concerns relating to anxiety, cognition, fertility and general health and vitality.
What are the benefits of taking ashwagandha?
Possible benefits of ashwagandha include:
- reducing stress
- improving sleep
- boosting athletic performance
- improving memory
- increasing male fertility
- reducing inflammation
- managing blood sugar
What happens when you take ashwagandha daily?
The effects of ashwagandha will take time to appear, so a healthcare professional may recommend taking one dose daily. However, the long-term effects are unknown, and experts only recommend using it for up to 3 months.
Is ashwagandha the new super herb?
FAQ
How do you use ashwagandha from a plant?
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Can ashwagandha be used as a supplement?
You can consume with herbal supplements like Gaia Herbs Ashwagandha Root, Adrenal Health® Daily Support, or Golden Milk. With all that ashwagandha can do for your body, it’s a well-loved herb for health and wellness, and we think you’ll love it, too.* Support your health with the help of Gaia Herbs. 1.
What is ashwagandha used for?
People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength.
Is ashwagandha safe?
Ashwagandha is an ancient medicinal herb with various possible health benefits. Study findings suggest that it may help reduce anxiety and stress, support restful sleep, and even improve cognitive functioning in certain populations. Ashwagandha is likely safe for most people in the short term.
What does science say about ashwagandha?
Here’s what science says about ashwagandha. Herbal supplements made from either the leaves or roots of ashwagandha plants, as seen above, may be effective for managing stress and anxiety, as well for improving sleep. However, its use is often unregulated. Ashwagandha is suddenly everywhere.