According to the National Center for Complementary and Integrative Health (NCCIH), one of the world’s oldest medical systems, Ayurvedic medicine in India has deep roots in holistic wellness. The advent of Ashwagandha, an herb commonly used in Ayurveda, is not new to the ancient medical system, but it has become a popular supplement promoted by social media influencers. In fact, the ashwagandha market is expected to be worth $2.5 billion by 2031, according to market research firm Allied Market Research.
Today, ashwagandha is best known as a substance that can help you better manage stress—and chronic stress is a huge problem in modern society. So it’s no surprise that more people are talking about and taking ashwagandha. But what exactly are herbs? Will you take it? And is it safe? Here’s what you need to know.
What is Ashwagandha?
Ashwagandha is an evergreen herb that grows in India, Africa and the Middle East, although it is used primarily in Ayurvedic medicine, according to the NCCIH. The root or leaves, or a combination of both, may be used in supplements sold today. The plant is also called Indian ginseng, winter cherry or Withania somnifera, the study notes.
Traditionally, ashwagandha has been used as a fertility tonic in India, says Katie Silcox, an Ayurvedic teacher and author of Glow Worthy, based in Charlottesville, Virginia. In Sanskrit, asva means “horse” and gandha means “smell,” he notes, so the whole word means “smell of a horse.” In other words, “It’s known as a herb that gives a horse strength,” he explains. (When you think about it, this linguistic metaphor alludes to masculinity.)
And while it can still be used for potential fertility benefits, ashwagandha has grown in popularity for its other ancient uses: as an adaptogen, meaning a substance that helps the body adapt to stress and build resilience and restore balance; According to UCLA Health. Because of its potential anti-stress benefits, Ashwagandha has become a well-known supplement and addition to healthy diets and daily wellness routines.
Research proven benefits of ashwagandha are below.
May help reduce stress and anxiety
Ashwagandha is perhaps best known for its ability to reduce stress. It is classified as an adaptogen, a substance that helps the body cope with stress.
Ashwagandha can help regulate mediators of trusted sources of stress, including heat shock protein (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase.
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.
Research trusted sources suggest that ashwagandha supplements can help relieve stress and anxiety.
In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks significantly reduced perceived stress and levels of the stress hormone cortisol compared to those taking a placebo.
Those who took ashwagandha supplements also saw improvements in sleep quality compared to the placebo group.
Another study in 60 people found that those who took 240 mg of ashwagandha extract daily for 60 days had significantly less anxiety than those treated with a placebo.
Thus, preliminary research suggests that ashwagandha may be a helpful supplement for stress and anxiety.
However, a 2021 review of trusted sources of research concluded that there is insufficient evidence to form a consensus on the most appropriate dosage and form of ashwagandha for the treatment of stress-related neuropsychiatric disorders such as anxiety.
May benefit athletic performance
Studies have shown that ashwagandha may have beneficial effects on athletic performance and may be a suitable supplement for athletes.
An analysis of Trusted Source studies included 12 studies that took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest that the herb may increase physical performance, including energy and oxygen utilization during exercise.
Another analysis from a trusted source found that five studies showed that taking ashwagandha significantly increased maximal 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 is a measure of heart and lung fitness.
Having an optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with an increased risk of death, while high VO2 max is associated with a lower risk of heart disease.
Additionally, ashwagandha can help increase muscle strength.
In a 2015 study, male participants who took 600 mg of ashwagandha daily and participated in resistance training for 8 weeks made significantly greater gains in muscle strength and size compared to a placebo group.
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 a study Trusted Source, 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 experienced greater reductions in depression and anxiety than those who took a placebo.
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.
A 2021 review of trusted sources concluded that ashwagandha can help manage depression, anxiety, insomnia, and other mental health-related and neurological problems.
However, all of these uses need more research
May help increase testosterone and enhance male fertility
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.
In one study, 43 men aged 40-70 with overweight and mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.
The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb had a 14.7% greater increase in testosterone than those who took the placebo.
Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm density, sperm volume, and sperm motility in men with low sperm counts.
It also increased sperm density and motility in men with normal sperm count.
May lower blood sugar levels
Limited evidence suggests that ashwagandha may be of some benefit to people with diabetes or high blood sugar levels.
A review of 24 studies, including 5 clinical studies in people with diabetes, found that ashwagandha treatment significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.
The reason may be the reliable source that certain compounds in ashwagandha – including withadferin A (WA) – have strong antidiabetic activity and can help stimulate cells to take up glucose from the bloodstream.
May reduce inflammation
Ashwagandha contains compounds including WA that can help reduce inflammation in the body.
Animal studies have shown reliable sources that WA can also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there is some evidence that ashwagandha can help reduce inflammatory markers in humans as well.
In a 2021 study, researchers gave people with COVID-19 an Ayurvedic medicine containing 0.5 grams of ashwagandha and other herbs twice a day for 7 days. It reduced participants’ levels of the inflammatory markers CRP, IL-6, and TNF-α compared to a placebo.
Treatment composition also includes:
1 gram Giloy Ghanvati (Tinospora cordifolia)
2 g Swasari Ras (a traditional herbal-mineral formulation)
0.5 g Tulsi Ghanvati (Asimam Garbhagriha)
However, research on ashwagandha’s potential effects on inflammation remains limited.
May improve brain function including memory
Taking ashwagandha may benefit cognitive function.
A review of five clinical studies from trusted sources found preliminary evidence that ashwagandha can improve cognitive function in some populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit from include:
Executive functioning
attention
reaction time
Cognitive task performance
A study of 50 adults found that taking 600 mg of ashwagandha extract daily for 8 weeks compared to placebo resulted in significant improvements in the following measures:
Immediate and general memory
attention
Data processing speed
Researchers note that compounds found in ashwagandha, including WA, have antioxidant effects on the brain, which may benefit cognitive health.
May help improve sleep
Many people take ashwagandha for restful sleep, and some evidence shows that it may help with sleep problems.
For example, one study of 50 adults aged 65-80 years found that taking 600 mg of ashwagandha root daily for 12 weeks significantly improved sleep quality and mental alertness upon awakening compared to placebo treatment.
Additionally, a credible source of a review of five high-quality studies found that ashwagandha appeared:
There is a small but significant positive effect on overall sleep quality
Reduce anxiety levels
Helps people feel more alert when they wake up
The results were more pronounced in people with insomnia and those who took more than 600 mg per day for 8 weeks or longer.
Safety and side effects
Ashwagandha is probably a safe reliable source for most people when used for up to 3 months, although its long-term effects are unknown.
However, ashwagandha may not be safe if a person:
Pregnant, as high doses can cause pregnancy loss
Breastfeeding is done
Have hormone-sensitive prostate cancer
Taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates
Going to have surgery
Have an autoimmune or thyroid disorder
Have liver problems
Some people have reported the following adverse effects using ashwagandha supplements Trusted Source:
Upper gastrointestinal discomfort
The effects of Ashwagandha may not be immediate and you may need to take it for months before you notice its effects.
Always talk to a doctor to make sure Ashwagandha or other supplements are safe for you to use.
Dose
Dosage recommendations for ashwagandha vary. For example, studies have shown doses ranging from 250-1,250 mg per day to be effective for various conditions. Consult a healthcare professional with questions regarding ashwagandha dosage.
You can take ashwagandha in many ways, either in a single dose or multiple doses per day. And you can take it with food or on an empty stomach.
How much Ashwagandha can you take per day? Find out more.
summary
Although ashwagandha is safe for most people, it is not safe for everyone. Before taking ashwagandha it is important to check with a healthcare professional to make sure it is safe for you and that you use a safe dose.
Frequently Asked Questions
What are the benefits of consuming Ashwagandha?
Possible benefits of ashwagandha include:
reduce stress
Improves sleep
Enhance athletic performance
Improve memory
What happens if you eat ashwagandha every day?
Ashwagandha takes time to take effect, so a healthcare professional may recommend taking one dose per day. However, long-term effects are unknown, and experts only recommend using it for up to 3 months.
Who should not eat Ashwagandha?
Ashwagandha may not be safe for:
during pregnancy
During breastfeeding
If you have prostate cancer, thyroid problems or autoimmune conditions
If you are going to have surgery
If you have liver problems
If you are taking benzodiazepines or other medicines
Always check with a healthcare professional before using ashwagandha.
Why is ashwagandha not FDA-approved?
Because ashwagandha is a natural herbal supplement, it is not regulated by the US Food and Drug Administration (FDA).
Bottom line
Ashwagandha is an ancient medicinal plant with various potential health benefits.
Study results suggest that it can help reduce anxiety and stress, support restful sleep, and even improve cognitive function in certain populations.
Ashwagandha is probably safe for most people in the short term. However, it’s not right for everyone, so it’s important to talk to a healthcare professional before adding ashwagandha to your routine.
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