Ashwagandha has emerged as one of the most researched herbal supplements in recent years, with potential benefits ranging from stress reduction to improved athletic performance and better sleep quality. This ancient medicinal herb, used for thousands of years in traditional Ayurvedic medicine, is now backed by modern scientific research that validates many of its traditional uses.
Also known by its botanical name Withania somnifera, as well as “Indian ginseng” and “winter cherry,” ashwagandha is a small shrub with yellow flowers native to India and Southeast Asia. The name “ashwagandha” comes from Sanskrit, meaning “smell of the horse,” which refers to both the herb’s distinctive scent and its traditional reputation for increasing strength and vitality.
People use extracts or powder from the plant’s root or leaves to address various health concerns, including anxiety, stress, fatigue, and fertility issues. Here’s what research reveals about the potential health benefits of ashwagandha.
1. May Help Reduce Stress and Anxiety
Ashwagandha is perhaps most recognized for its stress-reducing properties. It’s classified as an adaptogen—a natural substance that helps the body adapt to and cope with stress more effectively.
Research indicates that ashwagandha may help control various mediators of stress in the body, including heat shock proteins (Hsp70), the stress hormone cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). The herb also appears to reduce the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the body’s central stress response system.
In a small clinical study involving 58 participants, those who took either 250 mg or 600 mg of ashwagandha extract daily for 8 weeks experienced significantly reduced perceived stress levels and lower cortisol levels compared to those taking a placebo. Notably, participants taking ashwagandha also reported improvements in sleep quality.
Another study with 60 participants found that taking 240 mg of ashwagandha extract daily for 60 days led to significant reductions in anxiety compared to placebo treatment.
However, while these results are promising, experts note that more research is needed to establish consensus on the most appropriate dosage and form of ashwagandha for treating stress-related conditions.
2. May Enhance Athletic Performance
Athletes and fitness enthusiasts are increasingly turning to ashwagandha for its potential performance-enhancing benefits, and research supports this application.
An analysis of 12 studies examining ashwagandha doses between 120 mg and 1,250 mg per day found that the herb may enhance physical performance, including strength gains and improved oxygen utilization during exercise.
Another comprehensive review of five studies revealed that ashwagandha supplementation significantly enhanced maximum oxygen consumption (VO₂ max) in both healthy adults and athletes. VO₂ max measures the maximum amount of oxygen your body can use during intense physical activity and serves as a key indicator of cardiovascular fitness and endurance capacity.
Maintaining optimal VO₂ max is important for everyone, not just athletes. Low VO₂ max is associated with increased mortality risk, while higher levels correlate with reduced risk of heart disease.
Additionally, ashwagandha may support muscle strength development. A 2015 study found that male participants who took 600 mg of ashwagandha daily while engaging in resistance training for 8 weeks experienced significantly greater gains in both muscle strength and size compared to a placebo group.
3. May Reduce Symptoms of Mental Health Conditions
Emerging evidence suggests that ashwagandha may help alleviate symptoms of various mental health conditions, including depression, particularly in certain populations.
One study examined the effects of ashwagandha in 66 people with schizophrenia who were also experiencing depression and anxiety. Participants who took 1,000 mg of ashwagandha extract daily for 12 weeks showed greater reductions in depression and anxiety compared to those receiving a placebo.
Limited research also suggests potential benefits for cognitive impairment in people with bipolar disorder, though more studies are needed to confirm these effects.
A comprehensive 2021 review concluded that ashwagandha may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues. However, researchers emphasize that additional high-quality studies are necessary to fully understand these applications.
4. May Boost Testosterone and Increase Fertility in Men
Research indicates that ashwagandha supplements may benefit male reproductive health by supporting healthy testosterone levels and improving fertility markers.
In one study, 43 males aged 40–70 with overweight and mild fatigue took ashwagandha extract or placebo tablets daily for 8 weeks. The ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a hormone involved in testosterone production, and a 14.7% greater increase in testosterone compared to the placebo group.
A review of four studies found that ashwagandha treatment significantly improved several sperm parameters in males with low sperm count, including sperm concentration, semen volume, and sperm motility. The herb also enhanced sperm concentration and motility in males with normal sperm counts.
While these findings are encouraging, more extensive research is needed to fully understand ashwagandha’s effects on male fertility and hormonal health.
5. May Help Reduce Blood Sugar Levels
Limited but promising evidence suggests that ashwagandha may offer benefits for people with diabetes or elevated blood sugar levels.
A comprehensive review of 24 studies, including 5 clinical studies in people with diabetes, found that ashwagandha treatment significantly reduced blood sugar levels, hemoglobin A1c (HbA1c), insulin levels, blood lipids, and markers of oxidative stress.
The mechanism behind these effects may involve certain compounds within ashwagandha, including withaferin A (WA), which possess potent antidiabetic activity. These compounds may help stimulate cells to absorb glucose from the bloodstream more effectively.
However, current research remains limited, and more well-designed studies are necessary to confirm these benefits and establish appropriate dosing guidelines.
6. May Reduce Inflammation
Ashwagandha contains several bioactive compounds, including withaferin A (WA), that may help reduce inflammation throughout the body.
Animal studies have demonstrated that WA can reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and some human studies suggest similar anti-inflammatory effects.
In a 2021 study, researchers administered an Ayurvedic formulation containing 0.5 grams of ashwagandha and other herbs twice daily for 7 days to people with COVID-19. This treatment reduced participants’ levels of inflammatory markers including CRP, IL-6, and TNF-α compared to placebo treatment.
It’s important to note that the treatment formulation also contained other herbs, including giloy ghanvati (Tinospora cordifolia), swasari ras (a traditional herbo-mineral formulation), and tulsi ghanvati (Ocimum sanctum), so the specific contribution of ashwagandha alone remains unclear.
More research focused specifically on ashwagandha’s anti-inflammatory effects is needed to draw definitive conclusions.
7. May Improve Brain Function and Memory
Ashwagandha supplementation may support various aspects of cognitive function, according to emerging research.
A review of five clinical studies found preliminary evidence that ashwagandha could improve cognitive functioning in specific populations, including older adults with mild cognitive impairment and people with schizophrenia.
The cognitive functions that may benefit from ashwagandha include:
- Executive functioning and decision-making
- Attention and focus
- Reaction time
- Overall performance on cognitive tasks
In a study of 50 adults, taking 600 mg of ashwagandha extract daily for 8 weeks led to significant improvements in immediate and general memory, attention span, and information-processing speed compared to placebo treatment.
Researchers believe that compounds found in ashwagandha, including WA, exert antioxidant effects in the brain that may protect neurons and support cognitive health. However, more extensive research is necessary before experts can make strong recommendations for cognitive enhancement.
8. May Help Improve Sleep Quality
Many people use ashwagandha specifically to promote restful sleep, and scientific evidence increasingly supports this traditional application.
A study of 50 adults ages 65–80 found that taking 600 mg of ashwagandha root daily for 12 weeks significantly improved sleep quality and mental alertness upon waking compared to placebo treatment.
Additionally, a comprehensive review of five high-quality studies revealed that ashwagandha:
- Had a small but significant positive effect on overall sleep quality
- Helped reduce anxiety levels that may interfere with sleep
- Improved alertness and mental clarity upon waking
The sleep-promoting effects were more pronounced in people with diagnosed insomnia and in those who took higher doses (more than 600 mg daily) for 8 weeks or longer, suggesting that consistent, adequate dosing may be important for optimal results.
Understanding Ashwagandha Dosage
Dosing recommendations for ashwagandha vary considerably depending on the intended use and individual factors. Research studies have used doses ranging from 250 mg to 1,250 mg per day for different conditions and outcomes.
Some general guidelines based on research include:
- For stress and anxiety: 240-600 mg daily
- For athletic performance: 600-1,250 mg daily
- For sleep quality: 600 mg or more daily
- For cognitive function: 600 mg daily
Ashwagandha can be taken in various forms, including capsules, tablets, powder, and liquid extracts. It can be consumed as a single dose or divided into multiple doses throughout the day, either with meals or on an empty stomach.
It’s important to note that ashwagandha’s effects are not immediate. You may need to take it consistently for several weeks or even months before noticing significant benefits. Always consult with a healthcare professional to determine the appropriate dose for your specific needs and health status.
Safety Considerations and Side Effects
Ashwagandha is generally considered safe for most people when used for up to 3 months. However, the long-term effects of extended use remain unknown, and more research is needed in this area.
Who Should Avoid Ashwagandha
Ashwagandha may not be safe for everyone. You should avoid ashwagandha or consult with a healthcare provider before use if you:
- Are pregnant, as high doses may potentially lead to pregnancy complications
- Are breastfeeding
- Have hormone-sensitive prostate cancer
- Are taking certain medications, including benzodiazepines, anticonvulsants, or barbiturates
- Are scheduled for surgery in the near future
- Have an autoimmune disorder or thyroid condition
- Have liver problems or disease
Potential Side Effects
While most people tolerate ashwagandha well, some users have reported adverse effects including:
- Upper gastrointestinal discomfort or upset stomach
- Drowsiness or excessive sleepiness
- Diarrhea
- Nausea or vomiting
These side effects are typically mild and may resolve as your body adjusts to the supplement. However, if you experience persistent or severe symptoms, discontinue use and consult a healthcare professional.
FDA Regulation
It’s important to understand that ashwagandha is classified as an herbal supplement and is not regulated by the U.S. Food and Drug Administration (FDA) in the same way as pharmaceutical medications. This means that supplement quality, purity, and potency can vary between brands and products.
To ensure you’re getting a quality product, look for ashwagandha supplements that have been third-party tested for purity and potency by organizations such as USP, NSF International, or ConsumerLab.
Frequently Asked Questions About Ashwagandha
What are the main benefits of taking ashwagandha?
Research suggests potential benefits including stress reduction, improved sleep quality, enhanced athletic performance, better memory and cognitive function, increased male fertility and testosterone levels, reduced inflammation, and improved blood sugar management.
What happens when you take ashwagandha daily?
When taken daily, ashwagandha’s effects typically develop gradually over several weeks. Many people report feeling calmer, sleeping better, and having more energy. However, effects vary by individual, and experts currently recommend using ashwagandha for no more than 3 months due to limited data on long-term use.
When is the best time to take ashwagandha?
Ashwagandha can be taken at any time of day, with or without food. Some people prefer taking it in the evening to support sleep, while others take it in the morning or split the dose throughout the day. The timing may depend on your primary goals for supplementation.
How long does it take for ashwagandha to work?
Ashwagandha’s effects are not immediate. Most research studies show benefits appearing after 4-12 weeks of consistent daily use. Some people may notice subtle changes sooner, but patience and consistency are important for optimal results.
Can I take ashwagandha with other supplements?
Ashwagandha may interact with certain supplements and medications. It’s particularly important to exercise caution when combining ashwagandha with other sedating substances, thyroid medications, or immunosuppressants. Always consult a healthcare provider before combining supplements.
Are there different types of ashwagandha supplements?
Yes, ashwagandha is available in various forms including standardized root extracts (often standardized to contain specific percentages of withanolides), whole root powder, and leaf extracts. Most research has used root extracts, which may be more potent than whole root powder.
The Bottom Line on Ashwagandha
Ashwagandha is an ancient medicinal herb with a growing body of modern scientific evidence supporting its traditional uses. Research suggests it may help reduce stress and anxiety, improve sleep quality, enhance athletic performance, support cognitive function, and potentially benefit male fertility and blood sugar management.
While ashwagandha appears safe for short-term use in most healthy adults, it’s not appropriate for everyone. Pregnant and breastfeeding women, people with certain medical conditions, and those taking specific medications should avoid ashwagandha or use it only under medical supervision.
If you’re considering adding ashwagandha to your wellness routine, start by consulting with a healthcare professional who can evaluate whether it’s appropriate for your individual health status and goals. They can also help you determine the right dose and form of ashwagandha for your needs.
Remember that while ashwagandha shows promise for various health applications, it should not replace conventional medical treatment for diagnosed conditions. Instead, it may serve as a complementary approach to supporting overall health and well-being when used appropriately and under professional guidance.
As research continues to evolve, we may discover additional benefits and applications for this versatile herb. For now, ashwagandha represents a promising natural option for those seeking to manage stress, improve sleep, and support overall vitality through evidence-based herbal supplementation.
Sources:
- National Center for Biotechnology Information – Effects of Ashwagandha on Stress and Anxiety
- PubMed Central – Ashwagandha in Stress and Anxiety Management
- PubMed Central – Ashwagandha and Athletic Performance
- National Institutes of Health – Ashwagandha Effects on VO2 Max
- PubMed Central – Ashwagandha and Male Fertility
- PubMed – Ashwagandha and Blood Sugar Management
- PubMed Central – Ashwagandha for Sleep Quality
- National Center for Complementary and Integrative Health – Ashwagandha
- PubMed – Ashwagandha and Cognitive Function
- PubMed Central – Ashwagandha for Mental Health Conditions
⚕️ Medical Disclaimer
This article is for informational and educational purposes only and does not constitute medical advice. The content is AI-assisted and human-reviewed for accuracy, but individual health needs vary.
Always consult with a qualified healthcare professional before making changes to your diet, taking supplements, or starting any health program. This is especially important if you have existing health conditions, are pregnant, nursing, or taking medications.
FDA Disclaimer: Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.