Ashwagandha may help reduce stress, improve sleep, and boost energy—discover how this ancient remedy, backed by modern science, can support your overall well-being.
Ashwagandha also known as Winter cherry, Indian ginseng and Queen of Ayurveda, is a plant used in the conventional system and is an ayurvedic medicine recommended for the treatment of several neurological conditions.
A Rasayana of Ayurveda, ashwagandha is a truly effective regeneration tonic with a number of medicinal properties including neuroprotective, anti-arthritic, anti-stress, analgesic, anti-tumor, and anti-inflammatory.
Let’s dig deeper into the benefits of Ashwagandha for lifestyle related health concerns.
Why the name Ashwagandha?
The fresh root of the Ashwagandha herb is said to “smell like a horse” because it is believed to give anyone who eats it to get the power of a horse. Hence, the name Ashwagandha.
Also known as a “royal herb,” it has numerous therapeutic benefits for the immunological system, the endocrinal and neurological systems, reproductive system and the aerobic energy system.
What Research says about Ashwagandha's Benefits
1. Stress Management
Perhaps the most well-known benefit of ashwagandha is its capacity to lower stress. It is categorized as an adaptogen, a chemical that aids the body in managing stress. (2)
Additionally, it lowers the activity of the HPA (hypothalamic-pituitary-adrenal) axis which controls your body’s stress response.
A small study comprising 58 participants showed that those consuming 250 or 600 mg of ashwagandha extract for 8 weeks experienced notably lower perceived stress and cortisol hormone levels compared to individuals who received a placebo. (3)
Initial research indicates that Ashwagandha might be useful in lowering stress and managing anxiety. (1)
A 2021 review of studies found that there isn’t sufficient evidence to reach a consensus on the ideal dosage and type of ashwagandha for addressing stress-related neuropsychiatric conditions like anxiety. (4)
Ashwagandha could be beneficial in alleviating symptoms of stress and anxiety. Nevertheless, additional studies are required to establish a consensus on suitable methods and dosages to tackle stress and stress-related conditions.
2. Might Aid in Sleep
Ashwagandha extract may enhance sleep quality, efficiency, total sleep duration, and latency, according to data from a few research studies. Those who suffer from insomnia typically see greater benefits.
A study involving 50 adults aged 65–80 revealed that consuming 600 mg of ashwagandha root daily for 12 weeks markedly had enhanced sleep quality and cognitive alertness upon waking in comparison to a placebo intervention. (5)
Recent findings indicate that ashwagandha could serve as a potent natural solution for enhancing sleep particularly benefiting those suffering from insomnia
3. Might Improve Mental health and Cognitive Functions
Ashwangandha is said to relieve anxiety and reduce depression.
It also improves cognitive functions such as (6):
- Response time
- Executive functions: Cognitive flexibility, Working Memory
- Attentive capacity
4. May Improve Male Fertility
Supplementing with ashwagandha has been proven in certain trials to improve male fertility and raise testosterone levels.
An analysis of four studies indicated that ashwagandha therapy notably enhanced sperm concentration, semen volume and sperm motility in men with low sperm count. (5)
5. May Improve Athletic Performance
Studies indicate that ashwagandha might positively impact athletic performance and could be a valuable supplement for sportsmen.
An analysis of research encompassing 12 studies involving individuals who consumed ashwagandha doses ranging from 120 mg to 1250 mg daily. The findings indicate that the herb might improve physical performance such as strength and oxygen utilization during workouts.
Ashwagandha might enhance physical performance metrics in athletes and healthy individuals such as VO2 max and strength. (6)
Safety and Side Effects of Ashwagandha
When used for up to three months, ashwagandha is probably safe for the majority of people while its long-term consequences are unknown.
But ashwagandha might not be safe if someone:
- Is taking certain medications such as benzodiazepines or anticonvulsants
- Is pregnant, as excessive doses may cause pregnancy loss
- Is nursing
- Is scheduled for surgery
- Has an autoimmune or thyroid condition
- Has liver issues.
The following side-effects have been observed by some ashwagandha supplement users:
- Upper gastrointestinal distress
- Vomiting and diarrhea
- Dizziness
The effects of ashwagandha might not be felt right away; you might need to take it for a few months.
Daily Dosage of Ashwagandha
Ashwagandha dosage recommendations differ. For instance, studies and research have demonstrated the effectiveness of doses between 250 and 1250 mg daily for various illnesses. If you have any concerns about ashwagandha dosage, speak with a healthcare provider.
It is a dietary supplement. It cannot be sold as a remedy or cure.
You can either take the medication as prescribed by your doctor or read and adhere to the instructions on the particular product you are taking.
Keep ashwagandha out of children’s reach.
Ashwagandha should be stored in accordance with the product label. The majority of nutritional supplements should be stored out of direct sunlight and in a cool, dry place that is out of children’s and pets’ access.
The Bottom Line
While ashwagandha is generally safe, not everyone can use it. To make sure ashwagandha is safe for you and that you take a safe dosage, it’s crucial to see a healthcare provider before using it.
References
[1] PubMed Central: An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
[2] PubMed Central: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
[3] PubMed Central: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
[4] PubMed Central : Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia
[6] PubMed Central: Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis
[7] PubMed Central: Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review
[8] Ministry of Ayush Report: Safety of Ashwagandha
[9] WebMD : Ashwagandha – Uses, Side Effects, and More