Ashwagandha is an ancient medicinal herb that has been used in India for over 3,000 years. The name ashwagandha comes from the Sanskrit language and means “the smell of a horse,” referring to the strong aroma of the root. Ashwagandha is also known as Indian ginseng or winter cherry. The plants are small shrubs with yellow flowers and red berries. The roots and berries are used medicinally.
What are the benefits of ashwagandha?
Ashwagandha has a wide range of health benefits that have been backed up by modern scientific research. Some of the main benefits of ashwagandha include:
- Reducing stress, anxiety and depression
- Boosting brain function and memory
- Lowering blood sugar levels
- Reducing cortisol levels
- Increasing testosterone in men
- Improving muscle mass and strength
- Lowering cholesterol and triglycerides
- Reducing symptoms of arthritis
- Boosting immunity
Let’s look at some of these benefits in more detail.
Reduces Stress, Anxiety and Depression
One of the most well-studied effects of ashwagandha is its ability to lower stress, anxiety and depression. It has been shown to reduce symptoms in people with stress and anxiety disorders.
In a 60-day study in 64 people with chronic stress, those taking ashwagandha reported an average 69% reduction in anxiety and insomnia, compared to 11% in the placebo group. What’s more, their cortisol levels decreased by an average of 28%.
Multiple human studies have confirmed the anti-anxiety effects of ashwagandha. It also can help reduce symptoms in people with depression.
Boosts Brain Function and Memory
Ashwagandha has been shown to boost brain function, improve memory and reaction time. One study found that healthy men taking 500 mg per day reported significant improvements in their reaction time and task performance.
In another 8-week study, 50 adults with mild cognitive impairment were given 300 mg of ashwagandha root extract twice daily. They experienced significant improvements in memory, attention and cognitive function, compared to those taking a placebo.
Ashwagandha may also help increase blood flow and protect nerve cells from degenerative diseases like Alzheimer’s.
Lowers Blood Sugar Levels
Ashwagandha has been shown to help lower blood sugar levels in both healthy people and those with diabetes.
In one study in patients with schizophrenia, those treated with ashwagandha 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.
The herb may also improve insulin sensitivity. In a 4-week study in 24 healthy men, those who took 250 mg of ashwagandha daily reported significantly improved insulin sensitivity, compared to men given a placebo.
Reduces Cortisol Levels
Cortisol is known as a “stress hormone” because your adrenal glands release it when you are stressed. High cortisol levels can have negative effects on your energy levels, blood pressure, blood sugar and metabolism.
Studies show ashwagandha helps lower cortisol levels. In a controlled study of chronically stressed adults, the ashwagandha group had substantially greater reductions in cortisol, compared to the control group. Those taking ashwagandha had cortisol levels decrease by an average of 28% after 60 days of supplementation.
Increases Testosterone in Men
Ashwagandha has traditionally been used as an aphrodisiac and to boost fertility in Ayurvedic medicine. Studies show it can boost testosterone levels and sperm quality in men.
In one study in 75 infertile men, the group treated with ashwagandha had an increase in total and free testosterone levels, sperm count and sperm motility. What’s more, their antioxidants levels also increased significantly.
The men in this study had an average 167% increase in sperm count, 53% increase in semen volume and 57% increase in sperm motility after 3 months of supplementing with ashwagandha.
Increases Muscle Mass and Strength
Research has found that ashwagandha may improve body composition and boost strength. In an 8-week study in 50 adults, those who took ashwagandha had significantly greater gains in muscle strength and size. It also more than doubled their reductions in body fat percentage, compared to the placebo group.
Ashwagandha has also been shown to increase exercise performance, muscle mass and strength in healthy men who supplemented with it, while also significantly reducing body fat.
Lowers Cholesterol and Triglycerides
In addition to improving libido and muscle mass, ashwagandha may benefit heart health by improving cholesterol and reducing triglycerides.
In one 60-day study in chronically stressed adults, those taking the highest dosage of standardized ashwagandha extract experienced a 17% decrease in LDL “bad” cholesterol and an 11% decrease in triglycerides, on average.
Reduces Symptoms of Arthritis
Ashwagandha has been shown to reduce inflammation and improve the symptoms of rheumatoid arthritis.
In one study, rats with rheumatoid arthritis treated with ashwagandha had lower levels of inflammation-causing compounds like C-reactive protein (CRP), compared to rats not given the supplement.
The treatment also prevented a decrease in bone mineral density and bone loss associated with arthritis.
Boosts Immunity
Some research indicates ashwagandha promotes immune system health. It has been shown to increase white blood cell production, improve killer cell activity and increase antibodies in animal studies.
A 60-day study in healthy men found that those who took 600 mg per day of high-concentration ashwagandha extract had a significant increase in white blood cell count, compared to men not given ashwagandha.
How Does Ashwagandha Work?
Ashwagandha is believed to work through its chemical constituents. It contains withanolides, alkaloids, choline, fatty acids, amino acids, and a variety of sugars. The main bioactive compounds are known as withanolides.
These steroidal lactones are thought to be responsible for ashwagandha’s ability to reduce inflammation and lower cortisol levels.
Ashwagandha has been shown to help reduce oxidative stress through increasing antioxidant enzymes like glutathione peroxidase and superoxide dismutase.
It may also promote healthy brain function by enhancing nerve growth factor (NGF), an important compound that helps maintain neurons and synaptic plasticity.
Is Ashwagandha Safe?
Ashwagandha has a strong safety record. No significant adverse effects have been reported in human studies.
Mild side effects include nausea and diarrhea when taken in large doses. It can also cause drowsiness, so should be taken before bed.
Ashwagandha appears to be safe for both short-term and long-term use. The typical recommended dose is 300–500 mg per day.
However, high doses over 5 grams per day may cause stomach pain, diarrhea and vomiting. Certain individuals should not take ashwagandha unless authorized by a doctor, including:
- Pregnant women
- Breastfeeding women
- People with autoimmune diseases like rheumatoid arthritis, lupus or Hashimoto’s thyroiditis
- People on medication for thyroid disease, diabetes, hypertension, autoimmune disorders or immunosuppressants
- People recovering from surgery
If you are taking any medications or have any medical conditions, make sure to speak with your healthcare provider before taking ashwagandha.
When Should You Take Ashwagandha?
You can take ashwagandha supplements at any time of day. Some people find it has a mildly sedating effect and prefer to take it in the evening.
It is best taken with a meal to increase absorption. To get the most benefits, use it for at least 1–2 months.
Ashwagandha is also available in powdered form or as an essential oil.
The dried root can be steeped to make tea, added to beverages or smoothies, or mixed into a warm glass of milk with honey.
Key Takeaways
- Ashwagandha is an ancient medicinal herb with multiple benefits for stress, anxiety, memory, testosterone, fertility and more.
- It works mainly by reducing cortisol levels and inflammation.
- Studies show ashwagandha supplements are safe for long-term use.
- Typical dosage is 300–500 mg per day. It can be taken any time but may cause drowsiness.
- Look for standardized root extract to get the most withanolides, which are the active compounds.
Conclusion
Ashwagandha is a traditional remedy with a large amount of scientific data to back up its many purported health benefits. It has been used safely for over 3000 years as a natural treatment for stress, anxiety, poor memory and concentration, low testosterone and infertility in men, low muscle mass and strength, high blood sugar and cholesterol, and arthritis pain.
Its ability to lower cortisol levels and balance thyroid hormones makes it particularly helpful for counteracting stress. At dosages of 300–500 mg per day, ashwagandha it is remarkably safe. Just be sure to consult your healthcare provider if you are pregnant, breastfeeding or taking medications.
Adding ashwagandha to your supplement routine can be an excellent way to improve mental clarity, vitality, endurance, muscle strength and quality of life.