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. The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions, including anxiety and fertility issues
Here are 9 potential benefits of ashwagandha, based on research.
1. May help reduce stress and anxiety
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 appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1)
However, a recent 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
2. May benefit athletic performance
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 men and women 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
An analysis of 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.
3. May reduce symptoms of some mental health conditions
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.
Although some findings suggest that ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.
If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.
4. May help boost testosterone and increase fertility in men
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.
In one study, 43 overweight men ages 40–70 who had mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.
The ashwagandha 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. However, the researchers concluded that there’s currently not enough data to confirm the potential benefits of ashwagandha for male fertility and that more high quality studies are needed
5. May reduce blood sugar levels
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers
It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream
However, research is limited at this time, and more well-designed studies are needed.
6. May reduce inflammation
Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body
Researchers have found that WA targets inflammatory pathways in the body, including signal molecules called nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2).
Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10) .
There’s some evidence that ashwagandha may help reduce inflammatory markers in humans too.
In one study from 2008, adults experiencing stress took ashwagandha extract for 60 days. As a result, they had significant reductions in C-reactive protein — an inflammatory marker — compared with those who consumed a placebo. In another 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
7. May improve brain function, including memory
Taking ashwagandha may benefit cognitive function.
One review that included five clinical studies noted there was early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit included :
- executive functioning
- attention
- reaction time
- performance on cognitive tasks
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
- immediate and general memory
- attention
- information-processing speed
8. May help improve sleep
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 had a small but significant positive effect on overall sleep quality.
Taking ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up
9. Relatively safe and widely available
Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.
A review of 69 studies found that ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia .
One study in 80 healthy men and women showed that taking 600 mg of ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants
However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses. Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking ashwagandha .
Some side effects have been reported in people taking ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea. Additionally, ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it
Dosing recommendations for ashwagandha vary. For example, doses ranging from 250–1,250 mg per day have been shown to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.
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