Classified as an adaptogen, ashwagandha is a medical herb that may help your body manage stress.
Aside from that, it also provides several other benefits for your brain and body, e.g., it can help fight symptoms of depression and anxiety, boost brain function, and lower cortisol and blood sugar levels.
In this article, we give you 13 proven health benefits of ashwagandha.
1. A medicinal herb
One of the most important herbs in Ayurveda—a healthy-lifestyle system based on Indian principles—ashwagandha has been used to relieve stress, improve concentration, and increase energy levels.
Ashwagandha comes in several other names, including winter cherry and Indian ginseng. Its botanical name is Withania somnifera.
Native to North America and India, this plant is a small shrub with yellow flowers. Extracts or powder from its leaves or root is used as a treatment for various conditions.
Ashwagandha has a high concentration of withanolides—the main active compound that gives the plant its powerful ability to fight tumor growth and inflammation and help the body with mental and physical stress.
2. May help improve memory and other brain function
Animal and test-tube studies suggest that this ancient medicinal herb may help improve memory and brain function problems caused by a disease or head injury.
Ashwagandha has been shown to have antioxidant property that may help protect nerve cells from harmful free radicals.
A study in rats with epilepsy treated with ashwagandha demonstrated a nearly complete reversal of spatial memory impairment, which was likely due to the reduction in oxidative stress.
While this plant has been traditionally used to improve memory in Ayurvedic medicine, only a few human research has been done on the matter, thereby necessitating more.
Healthy men in a controlled study who took 500 mg of standardized extract per day experienced significant improvements in their task performance and reaction time than those who received a placebo.
In addition, an 8-week study in 50 adults found that taking 300-mg ashwagandha root extract two times per day significantly improved task performance, attention, and general memory.
3. Can help lower cortisol levels
Ashwagandha can also help lower levels of cortisol, which is a hormone designed to let you know whether or not you are in danger. It is a response to stress and when your blood sugar levels drop.
Unfortunately, cortisol levels may frequently rise in some cases, which may result in increased fat storage in the abdomen and high blood sugar levels.
Studies have found ashwagandha to help reduce levels of cortisol.
In fact, one study in chronically stressed adults found that those who had ashwagandha supplementation experienced greater reductions in cortisol than the control group; those who took the highest dose experienced a 30% reduction in cortisol levels.
4. May help reduce anxiety and stress
Known for its ability to reduce stress, ashwagandha has been reported to regulate chemical signaling in the nervous system, thereby blocking the stress pathway in the brains of rats.
Several controlled human studies have demonstrated that ashwagandha can lessen symptoms in people with anxiety and stress disorders.
A 60-day study in 64 people with chronic stress found that participants who took ashwagandha supplementation experienced an average of 69% reduction in insomnia and anxiety, while the placebo group had only 11%.
In addition, a 6-week study also found that 88% of the ashwagandha group experienced a reduction in anxiety, while only 50% in the placebo group.
5. May help alleviate depression
A few studies suggest that ashwagandha may help reduce symptoms of depression.
In fact, a controlled 60-day study in 64 stressed adults found that the ashwagandha group, who took 600 mg of high-concentration ashwagandha extract daily, experienced a 79% reduction in severe depression, while the placebo group experienced an increase of 10%.
However, the relevance of the study results is unclear, as only one of the participants has a history of depression.
6. Might provide anticancer properties
Ashwagandha contains a compound called withaferin, which helps induce apoptosis—a programmed cancer cell death.
Withaferin also prevents the new cancer cell growth in different ways: first, it may stimulate reactive oxygen species formation inside cancer cells, thereby disrupting their function. Second, it makes cancer cells less resistant to apoptosis.
It has been found in some animal studies to help treat certain types of cancer, including brain, breast, lung, ovarian, and colon cancer.
A study in mice with ovarian tumors administered with withaferin or combined with an anti-cancer drug presented a reduction in tumor growth by 70–80%.
Although ashwagandha has not been shown to have similar effects in humans, some animal study results are encouraging.
7. Can cause blood sugar levels to drop
Several studies have found ashwagandha to cause blood sugar levels to drop.
This medicinal herb has been found in one test-tube study to help increase insulin secretion and improve insulin sensitivity in muscle cells.
In addition, it has been shown in numerous human studies to help reduce blood sugar levels in both diabetic and healthy individuals.
Moreover, a 4-week study in people with schizophrenia demonstrated that those administered with ashwagandha experienced a 13.5 mg/dL reduction in fasting blood sugar levels, on average, while those who received a placebo only reduced 4.5 mg/dL.
What’s more, a small study in 6 individuals with type 2 diabetes also found that a 30-day ashwagandha supplementation reduced levels of fasting blood sugar. However, the study results are questionable as this didn’t include a control group.
8. Can increase fertility in men
Ashwagandha supplements have been suggested to provide potent effects on reproductive health and testosterone levels.
In fact, a study in infertile men found that participants administered with ashwagandha experienced an increase in sperm count and motility, as well as in testosterone levels and antioxidant levels in their blood.
Another study in men administered with ashwagandha for stress also reported better sperm quality and higher antioxidant levels. Three months post-treatment, 14% of the study participants’ partners became pregnant.
9. May lower triglyceride and cholesterol levels
Aside from its anti-inflammatory effects, this herb may also reduce triglyceride and cholesterol levels, thereby improving heart health.
Ashwagandha has been found in animal studies to significantly lower levels of these blood fats.
In fact, a study in rats showed that it reduced triglyceride and total cholesterol levels by nearly 45% and 53%, respectively.
Controlled human studies also found some impressive improvements in these markers.
In fact, a study in chronically stressed adults observed an 11% decrease in triglycerides and a 17% decrease in LDL (bad) cholesterol in those who took the highest dosage of standardized ashwagandha extract.
10. May increase strength and improve muscle mass
Ashwagandha has been shown to increase strength and improve body composition.
A study examining the effective and safe ashwagandha dosage demonstrated that healthy men administered with 750–1,250 mg of pulverized ashwagandha root every day improved their muscle strength 30 days after.
Another study also found that those who took the herb experienced greater gains in muscle size and strength and doubled reductions in body fat percentage than those in the placebo group.
11. May decrease inflammation
Ashwagandha has also been shown in several animal studies to help reduce inflammation.
While human studies have shown that it improved the activity of natural killer cells—immune cells that help you stay healthy and fight infection.
What’s more, this herb has also been shown to reduce markers of inflammation, including C-reactive protein (CRP), which has been linked to an increased risk of heart disease.
One controlled study showed that participants administered with 250 mg of standardized ashwagandha extract every day experienced a 36% reduction in CRP, on average, while those in the placebo group only had a 6% decrease.
12. Safe for most people
Although ashwagandha’s long-term effects are yet to be known, this herb is a generally safe supplement for most people.
However, certain individuals, including pregnant and breastfeeding women, as well as those with autoimmune diseases like lupus, type 1 diabetes, Hashimoto’s thyroiditis, and rheumatoid arthritis, should avoid taking it unless authorized by a healthcare provider.
In addition, ashwagandha may also up thyroid hormone levels in some people, so those on medication for thyroid disease should be cautious when taking it.
Medication dosages also need adjustment, as this herb may also decrease blood pressure and blood sugar levels.
Depending on the type of supplement, the recommended dosage of ashwagandha may vary. You just need to follow the instructions on labels. Extracts work better compared to crude ashwagandha root or leaf powder.
Ashwagandha supplements are available in various retailers, including vitamin shops and health food stores, as well as online.
13. Improved quality of life
Offering multiple health benefits, ashwagandha may help improve quality of life (QOL).
A study in healthy, active adults found that the QOL on the WHO-QOL scale was improved for social relationships, psychological health, physical function, and environmental factors.
Side effects of ashwagandha
Ashwagandha may be a safe supplement for most people. However, it may also cause mild sedation and drowsiness for others, especially when taken in high doses.
It is therefore essential that you speak with a healthcare provider first before taking it.
When to take ashwagandha
If you are taking two doses every day, then you should take one in the morning and one in the evening. Take note that it takes a while for it to synergistically work with your body before you experience its positive effects.
Conclusion
Ashwagandha provides multiple health benefits: it may help fight depression, reduce anxiety and stress, boost brain function, and increase fertility and testosterone in men.
Ashwagandha supplementation may be an easy, safe, and effective way to better your health and improve quality of life.
