Potential Ashwagandha Benefits (Proven by Science)


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Ashwagandha Benefits

Ashwagandha, also known as Indian winter cherry, is a medicinal herb with a rich history of use in traditional Ayurvedic practices. Native to India, Africa, and the Middle East, this evergreen shrub is believed to offer various health benefits.

In recent years, Ashwagandha has gained significant interest within the scientific community, particularly in the United States, for its potential to help with modern-day problems such as stress, anxiety, and even sleep. This article delves into 10 potential benefits of Ashwagandha, supported by current scientific research, providing a comprehensive overview of its potential applications for promoting overall well-being.

List of 9 Ashwagandha Benefits

Improved Sleep Quality & Reduce Anxiety

There have been several clinical studies conducted on Ashwagandha, which is an adaptogenic herb, indicating that it may help improve sleep quality. A review in 2021 concluded that it was effective for adults with insomnia, possibly by reducing anxiety and promoting easier sleep onset. The participants also reported feeling more alert upon waking up.

Furthermore, a study in 2020 showed that taking ashwagandha extract improved the symptoms of non-restorative sleep after 6 weeks of use. Another study conducted on older adults (65-80 years old) demonstrated improved sleep quality following a 12-week regimen of 600mg ashwagandha extract. These findings suggest that Ashwagandha could be a natural approach to support better sleep.

Stress Reduction

Ashwagandha, a supplement recognized for its stress-relieving qualities, may provide a variety of advantages. It is classified as an adaptogen, which aids the body’s ability to adapt and cope with stress through a variety of processes. According to studies, Ashwagandha may alter stress-related factors such as heat shock proteins, cortisol levels, and the functioning of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s reaction to stress.

Overall, proof suggests that Ashwagandha supplements may be beneficial in stress reduction; nevertheless, consulting a healthcare practitioner before beginning any new supplement is critical.

Boost Testosterone Male Fertility

Studies suggest Ashwagandha may hold promise for improving male fertility by potentially increasing testosterone levels and sperm health. Research involving infertile men receiving 5g of ashwagandha root powder daily for 3 months observed increased testosterone levels.

Additionally, other key reproductive hormones like luteinizing hormone, follicle-stimulating hormone, and prolactin also showed improvement. 

Furthermore, sperm count and motility, crucial factors for male fertility, also increased in the Ashwagandha group. While further research is warranted, these findings suggest Ashwagandha could be a potential natural approach for supporting male fertility, but consulting a healthcare professional before starting any new supplement is crucial, especially if you are trying to conceive.

Lowers Blood Sugar and Fat

Early research suggests Ashwagandha may offer potential benefits in managing blood sugar and fat levels. A few small clinical studies found that Ashwagandha supplementation helped reduce blood glucose levels and triglycerides, the most common type of fat in the blood. Interestingly, one study even compared the blood sugar-lowering effects of Ashwagandha to those of medications used for type 2 diabetes.

However, it’s important to note that these studies were small, and further research is needed to confirm these findings and understand the precise mechanisms at play.

Additionally, consulting a healthcare professional before starting any new supplement, especially if you have a pre-existing medical condition or are taking medications, is crucial.

Reduce Blood Sugar level

Emerging research suggests Ashwagandha may offer potential benefits for managing blood sugar levels. A review of 24 studies, including clinical trials, found that Ashwagandha supplementation significantly reduced blood sugar, insulin levels, blood lipids, and markers of oxidative stress in individuals compared to a control group. While these findings are promising, it’s important to understand that further well-designed studies are necessary to confirm these results and understand the precise mechanisms at play. 

Additionally, consulting a healthcare professional before starting any new supplement, especially if you have a pre-existing medical condition or are taking medications, is crucial.

Immune System Support

Ashwagandha may offer support to the immune system through its potential immune-boosting effects. Studies suggest it may encourage the activity of anti-inflammatory and disease-fighting immune cells, which play a crucial role in defending against illness. Additionally, its anti-inflammatory properties may be beneficial in managing conditions like arthritis. 

While Ashwagandha is rich in iron, which contributes to red blood cell production, it’s important to consult a healthcare professional before using it for any specific health concern. They can advise on whether Ashwagandha is suitable for you and recommend an appropriate dosage.

Mood and Emotional Balance

Research suggests that Ashwagandha has potential benefits in promoting overall well-being and supporting emotional regulation. adaptogenic properties may support the body’s natural ability to adapt to stress.

However, more research is needed to confirm its effectiveness for specific mood challenges. It’s important to consult a healthcare professional before taking Ashwagandha or any new supplement, especially if you have persistent or concerning mood issues. They can recommend an appropriate dosage considering your individual needs and medical history.

Athletic Performance Enhancement

Ashwagandha exhibits notable benefits in enhancing physical performance among athletes, as evidenced by research findings. Studies indicate that supplementation with Ashwagandha can lead to improvements in strength, oxygen utilization, and VO2 max crucial factors in optimizing athletic capabilities. Moreover, the herb may contribute positively to muscle strength.

While these findings hold promise, it’s compulsory to underscore the necessity for additional research to establish the long-term safety and efficacy of Ashwagandha for increasing athletic performance. Before incorporating any new supplement into your regimen, it is strongly advised to seek guidance from a healthcare professional or a registered dietitian. Their expertise can ensure that such additions align with your individual health needs and conditions, promoting a safe and informed approach to supplementation.

Sharpens Focus and Memory

Recent research has shown that Ashwagandha has the potential to enhance cognitive function, memory, and task performance. Studies have revealed significant improvements in participants’ reaction times when compared to a placebo. Additionally, attention span and memory benefits have been suggested, with one study highlighting enhanced focus and performance in memory tests.

However, these studies are mostly small-scale, and further research is needed to understand the mechanisms and confirm long-term efficacy and safety for cognitive enhancement. It is essential to consult a healthcare professional before incorporating Ashwagandha into your routine, especially if you have existing medical conditions or are taking medications.

Ashwagandha Benefits For MenAshwagandha Benefits For Women
Testosterone BoostHormone Balance
Muscle growthRelaxation
Reduce StressFertility
Aging preventionVitality
Improve stamina & sexual performance.Reduce Stress

who should not consume Ashwagandha?

Ashwagandha may not be safe for you:

  • If You Are Pregnant Or Breastfeeding
  • If You Have Prostate Cancer, Thyroid, Or Autoimmune Conditions
  • If You Are Scheduled For Surgery
  • If You Have Liver Problems Or Are Taking Benzodiazepines Or Other Medications

NOTE: Consult a healthcare professional before using ashwagandha.

Ashwagandha Dosage

PurposeDosage Range
General Well-being250mg to 500mg daily
Stress and Anxiety300mg to 500mg twice daily
Sleep Disorders250mg to 500mg before bedtime
Athletic Performance500mg to 1000mg daily
Hormonal Balance (Men)250mg to 500mg daily
Hormonal Balance (Women)250mg to 500mg daily
Consult With A Healthcare Professional For Personalized Advice

Two Main Ways To Consume Ashwagandha


  • Convenience: The simplest and most popular method. Pre-measured capsules offer consistent dosages and are easy to swallow on the go.
  • Standardization: Often standardized to a specific concentration of active ingredients, ensuring consistent potency.
  • Tasteless & Odorless: Avoids the earthy taste of Ashwagandha powder.

Ashwagandha IN Tea

  • Traditional Method: Used in Ayurvedic medicine for centuries.
  • Customizable: Allows adjusting strength by varying the amount of Ashwagandha used.
  • Natural Taste: Offers the full flavor profile of the herb.

Here’s a quick breakdown to help you decide

  • Choose capsules for Convenience, precise dosage, and no taste concerns.
  • Choose Ashwagandha tea for A traditional experience, customizable strength, and enjoy the herb’s natural flavour.

Frequently Asked Questions

What Does Ashwagandha Do To The Body?

Ashwagandha, a revered Ayurvedic herb, enhances reproductive function, promotes a healthy sexual balance, boosts immunity, acts as a potent antioxidant, and has anti-stress and neuroprotective properties due to its composition of alkaloids, steroidal lactones, and saponins.

Is It OK to Take Ashwagandha Every Day?

Generally, Ashwagandha is considered safe for short-term daily use (up to 3 months) in healthy adults. However, long-term daily use and high doses may have potential risks and require professional guidance.

How Old Do You Have To Be To Take Ashwagandha?

Ashwagandha can be taken safely by individuals aged 18 to 65, and studies have shown it can improve sleep quality and manage insomnia. Always follow recommended dosages and consult a healthcare provider before starting any new supplement regimen.

How Long Should You Take A Break From Ashwagandha?

It is generally recommended to take a break from Ashwagandha for two to four weeks after using it consistently for eight weeks. However, individual factors such as the specific strain or brand of Ashwagandha, your body’s processing ability, the dosage, frequency, and duration of intake, as well as your health status and underlying conditions, can influence the duration of the break. Consulting a healthcare professional is advisable, especially if you are using Ashwagandha for a specific health condition

Why Is Ashwagandha Not Fda-approved?

Ashwagandha is not FDA-approved as it is categorized as a dietary supplement, and the FDA does not regulate supplements in the same way as prescription drugs. While it has a long history of use and shows promise, more research is needed to confirm its safety and efficacy. Always consult with a healthcare professional before using any supplement.

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