7 Best Health Benefits of Ashwagandha

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Introduction

Ashwagandha is an herb that has been used in traditional Indian medicine for centuries. It is derived from the Withania somnifera plant, which is a small evergreen shrub native to Asia, Africa, and Europe. Ashwagandha is also known as winter cherry, dunal, solanaceae, or Indian ginseng, even though it is not part of the ginseng family.

For centuries, Ayurvedic practitioners have used ashwagandha for a variety of purposes, from promoting longevity to easing stress and constipation. Ashwagandha is a multi-purpose herb that has been used in traditional Indian medicine for over 6,000 years.

For centuries, Ayurvedic practitioners have used ashwagandha for a variety of purposes, from promoting longevity to easing stress and constipation. Ashwagandha is a multi-purpose herb that has been used in traditional Indian medicine for over 6,000 years., from stress to constipation. It is considered a Rasayana, which is an herb that is prepared as a tonic to increase energy and promote youthfulness.

Ashwagandha has also become popular in Western countries, including the United States, in recent years due to its potential health benefits. It is widely available as a topical treatment or dietary supplement in a variety of forms.

While research is still ongoing, there is a growing body of evidence to suggest that ashwagandha may have a number of mental and physical benefits.

Here are 7 potential health benefits of ashwagandha, based on research.

Health benefits of ashwagandha

Reduces Anxiety

In Ayurvedic medicine, ashwagandha is considered an adaptogen, which means it can help the body to adapt to stress. Ashwagandha has been shown to reduce cortisol levels, which are associated with stress. It may also help to improve mood and cognitive function in people with stress-related conditions. Study 1

There is some scientific evidence to support the claims that ashwagandha can reduce stress and anxiety. A review of four studies found that people with anxiety who took ashwagandha extract for one to two months reported feeling lower levels of anxiety and stress than those who took a placebo.

In one study, people with anxiety took 125 mg of ashwagandha extract daily for two months. At the end of the study, the participants who took ashwagandha had significantly lower levels of anxiety and stress than those who took a placebo.

In another study, people with anxiety took 500 mg of ashwagandha extract daily for one month. At the end of the study, the participants who took ashwagandha had significantly lower levels of anxiety and stress than those who took a placebo.

These studies suggest that ashwagandha may be an effective natural remedy for anxiety and stress. However, more research is needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for treating anxiety.

Boosts cognitive abilities

Several randomized double-blind, placebo-controlled studies have suggested that ashwagandha may improve certain cognitive functions. These studies are considered the gold standard in scientific research because they help to ensure that the results are not biased.

In one study, participants with mild cognitive decline who took 600 mg of ashwagandha extract daily showed improved immediate and general memory compared with participants who took a placebo. This suggests that ashwagandha may be a potential treatment for mild cognitive decline.

Another study found that people with bipolar disorder performed better on memory and social cognition tasks after taking 500 mg of ashwagandha daily for eight weeks. This suggests that ashwagandha may be a potential treatment for bipolar disorder.

A third study found that people with no cognitive impairments who took 400 mg of root and leaf extract of ashwagandha daily for 30 days seemed to have better memory and attention span than those who took a placebo. However, this study was small, and more research is needed to confirm these findings.

Overall, the research on ashwagandha and cognitive function is promising. However, more research is needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for improving cognitive function.

Enhances exercise performance

A review of 12 studies found that ashwagandha may be effective in improving physical performance including strength and power. The studies found that taking ashwagandha daily may help to:

• Increase muscle strength
• Reduce muscle fatigue
• Decrease muscle soreness
• Improve VO2 max

VO2 max is a measure of cardiovascular fitness. It is the maximum amount of oxygen that a person can use during intense exercise. The higher a person’s VO2 max, the better their cardiovascular fitness.

The studies reviewed in this review used different dosages of ashwagandha, ranging from 330 mg to 1,250 mg per day. The studies also used different forms of ashwagandha, including extracts, powders, and capsules.

Overall, the results of this review suggest that ashwagandha may be a promising natural supplement for improving physical performance. However, more research is needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for improving physical performance.

Here is a table that summarizes the findings of the 12 studies reviewed:

Increases sperm health and testosterone levels

Ashwagandha may play a role in reproductive health. A review of four studies found that taking ashwagandha for 90 days may lead to a statistically significant increase in the following:

• Sperm concentration: The number of sperm per milliliter of semen.
• Semen volume: The total amount of fluid released in one ejaculation.
• Sperm motility: How well the sperm move or swim.
• Luteinizing hormones: Hormones that cause the testicles to make testosterone.
• Testosterone levels: The amount of testosterone, a hormone produced by the testes, in a blood sample.

However, it is important to note that these studies were relatively small and short-term. Larger, better-designed studies are needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for improving sperm health.

Improves sleep quality

Several small studies have found that taking ashwagandha may help people sleep better. In one study, 29 people with insomnia who took 300 mg of ashwagandha twice daily fell asleep faster, spent more time asleep while in bed, and had better sleep quality than those who took a placebo.

Another study found that 40 people with anxiety who took ashwagandha reported better sleep than those who took a placebo after four weeks and eight weeks. The study participants were randomly assigned to take either 300 mg or 600 mg of ashwagandha or a placebo daily. After four weeks and eight weeks, the participants who took ashwagandha reported better sleep quality than those who took the placebo.

However, it is important to note that these studies were relatively small and short-term. Larger, better-designed studies are needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for improving sleep.

Reduces blood sugar levels

A meta-analysis of 24 studies suggests that ashwagandha may be beneficial for people with diabetes. The analysis found that taking ashwagandha may help to decrease:

• Blood sugar levels: Ashwagandha may help to lower blood sugar levels by increasing insulin sensitivity. Insulin is a hormone that helps the body to use glucose for energy. When insulin sensitivity is increased, the body is better able to use glucose, which can lead to lower blood sugar levels.
• Insulin levels: Ashwagandha may also help to lower insulin levels. High insulin levels can be a sign of insulin resistance, which is a precursor to diabetes. Ashwagandha may help to improve insulin sensitivity and reduce insulin levels, which can help to prevent or manage diabetes.
• Lipid levels: Ashwagandha may help to lower lipid levels, such as cholesterol and triglycerides. High lipid levels are a risk factor for heart disease and stroke. Ashwagandha may help to improve lipid levels by increasing the production of HDL (“good”) cholesterol and reducing the production of LDL (“bad”) cholesterol and triglycerides.
• Oxidative stress markers: Ashwagandha may help to reduce oxidative stress markers. Oxidative stress is a condition that can damage cells and tissues. Ashwagandha may help to protect cells from damage caused by oxidative stress by increasing the production of antioxidants.
• Glycosylated hemoglobin levels: Ashwagandha may help to lower glycosylated hemoglobin levels. Glycosylated hemoglobin is a measure of blood sugar control over the past two to three months. A high level of glycosylated hemoglobin indicates that blood sugar levels have been consistently high. Ashwagandha may help to lower glycosylated hemoglobin levels by improving blood sugar control.

It is important to note that these are just some of the potential benefits of ashwagandha for diabetes. More research is needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for managing diabetes.

Improves arthritis symptoms

One small study found that taking ashwagandha may improve symptoms of rheumatoid arthritis. The study participants were 60 people with rheumatoid arthritis who took 10 grams (g) of ashwagandha powder daily for three weeks and then 100 mg of another Ayurvedic medicine, Sidh Makardhwaj, every day for four weeks.

At the end of the study, the participants who took ashwagandha reported feeling better than those who did not take ashwagandha. They had less pain, stiffness, and fatigue, and they were able to move more easily.

Sidh Makardhwaj is a mercury-based compound that is used to treat rheumatoid arthritis and neurological disorders. It is not clear how ashwagandha and Sidh Makardhwaj work together to improve symptoms of rheumatoid arthritis. However, the study’s findings suggest that ashwagandha may be a potential treatment for rheumatoid arthritis.

It is important to note that this study was small and short-term. More research is needed to confirm these findings and to determine the optimal dosage and form of ashwagandha for treating rheumatoid arthritis.

How to take ashwagandha

Traditional Ayurvedic medicine practitioners use the entire ashwagandha plant to treat conditions. However, most commercial products contain either the root or a root-and-leaf combination. These parts of the plant contain the plant’s main active compound, withanolides. Withanolides are natural steroids that have been shown to have healing properties for cancer and neurodegenerative conditions like Alzheimer’s disease and Parkinson’s disease.

Commercial ashwagandha is available in many forms, including tea, capsules, topical moisturizing creams, and powder. Ashwagandha powder is another common form, which you can mix with sweet liquids to offset the bitter flavor.

There is no official guidance on when to take ashwagandha, whether you can consume it on an empty stomach, or how long it might take to see results. However, researchers generally see effects after four to 12 weeks of ingestion.

Dosage

There is no one-size-fits-all dosage for ashwagandha, as the amount that you need may depend on your individual circumstances and goals. However, study participants typically take between 300 mg and 1,000 mg daily for up to three months.

Higher dosages may be beneficial for athletes undergoing an intense physical fitness regimen.

When using an over-the-counter product, it is important to follow the instructions and look for ashwagandha root extract on the label. A healthcare provider can provide dosing suggestions based on your individual circumstances.

Is ashwagandha safe?

Most people can safely take ashwagandha by mouth for up to three months according to research. However, there is limited research on the safety of topical treatments or the long-term effects of oral supplements.

Some Ayurvedic medicines may contain harmful levels of lead, mercury, or arsenic. However, a lab test found no toxic levels of these chemicals in an ashwagandha sample.

The following groups of people should avoid taking ashwagandha:

People who are pregnant: Ashwagandha may cause a miscarriage.
People who are breastfeeding: There is not enough research on how ashwagandha affects breastfeeding people or their babies.
People who are having surgery: Ashwagandha may slow the nervous system, which could increase the effects of anesthesia.
People with thyroid disease: Ashwagandha may increase thyroid levels.
People with autoimmune disease: Ashwagandha may worsen symptoms of autoimmune disease. However, in a study of people with rheumatoid arthritis, participants did not experience worsening symptoms after taking ashwagandha.

Potential drug interactions

Ashwagandha may interfere with the effects of several types of drugs, including:

• Antidiabetes medications: Ashwagandha may lower blood sugar levels, so taking it with diabetes medications could cause blood sugar to drop too low.
• High blood pressure medications: Ashwagandha may lower blood pressure, potentially causing it to dip too much if paired with antihypertensive (blood pressure lowering) drugs.
• Immunosuppressants: Ashwagandha may boost immune system activity, which could decrease the effect of drugs used to suppress the immune system.
• Sedatives: Ashwagandha may cause sleepiness and slow breathing, so taking it in combination with sedatives may increase these effects.
• Thyroid hormone: Ashwagandha may increase the body’s production of thyroid hormone, so taking it with thyroid hormone pills might result in excessive levels of thyroid hormones.

What to look for

The Food and Drug Administration (FDA) does not regulate oral supplements, so it can be difficult to determine the safety of certain products. However, there are several independent certifying bodies that test supplements for safety and to ensure they contain what’s on the label. Look for a stamp from the U.S. Pharmacopeia (USP), ConsumerLab, NSF International, or US Pharmacopeial Convention (USP).

Ashwagandha products can be made from both wild and cultivated plants, and there is no difference in effectiveness between the two. Both wild and cultivated ashwagandha are generally safe to consume and use on your skin.

Ashwagandha plants can grow in any warm, dry climate. The origin of the plant does not matter when it comes to effectiveness.

Can you take too much ashwagandha?

As with most supplements, it is important to consume ashwagandha in moderation. Taking too much ashwagandha can cause digestive problems such as:

• Stomach aches
• Diarrhea
• Vomiting

In one study, participants who took 1,200 mg of ashwagandha daily for six weeks reported constipation more often than people who took 900 mg of the herb daily. However, it is unclear whether the higher dose of ashwagandha or a different supplement caused the constipation.

Ashwagandha side effects

Most people who take ashwagandha will not experience any side effects. However, some people may experience mild side effects, such as:

• Indigestion
• Nausea
• Vomiting
• Diarrhea
• Constipation
• Itchy rash
• Lack of appetite

In rare cases, taking ashwagandha supplements may cause liver problems, which can manifest as itchy skin or jaundice.

Conclusion

Ashwagandha is an herb that has been used in traditional Indian medicine for centuries. It is now widely used around the world in various forms, including capsules, powders, and topical creams.

Ashwagandha is often touted as a cure-all for many conditions, but scientific research is still ongoing to confirm its effectiveness. Some studies have shown that ashwagandha may be helpful for reducing anxiety, improving cognitive function, increasing strength, and improving sleep quality.

Ashwagandha is generally safe for short-term use, but its long-term effects are unknown. It is important to talk to your doctor before taking ashwagandha, especially if you have any health conditions.