Ashwagandha is an incredibly healthy medicinal plant.
It is classified as an “adaptogen,” which means it can help your body manage stress.
Ashwagandha also provides all sorts of other benefits for your body and brain.
For example, it can lower blood sugar, reduce cortisol, boost brain function, and help combat symptoms of anxiety and depression.
Here are 12 benefits of ashwagandha that are supported by science.
Table of contents
1. It is an ancient medicinal plant
Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing.
It has been used for over 3 years to alleviate stress, increase energy levels, and improve concentration (000).
“Ashwagandha” is a Sanskrit word called “horse odor,” which refers to both its unique smell and its ability to increase strength.
Its botanical name is Withania somnifera, and it is also known by several other names, including Indian ginseng and winter cherry.
Ashwagandha is a small shrub with yellow flowers native to India and North Africa. Extracts or powder from the root or leaves of the plant are used to treat various conditions.
Much of its health benefits are attributed to its high concentration of withanolides, which have been shown to be effective in fighting inflammation and tumor growth (1).
Summary Ashwagandha is an important herb in Indian Ayurvedic medicine and has become a popular supplement due to its health benefits.
2. It May Reduce Blood Sugar Levels
In several studies, ashwagandha has been shown to lower blood sugar levels.
A test-tube study showed that insulin secretion was increased and muscle cells were more sensitive to insulin (2).
Additionally, several human studies have confirmed its ability to reduce blood sugar levels in healthy people and people with diabetes (3, 4, 5, 6).
Additionally, in a four-week study of people with schizophrenia, fasting blood sugar levels decreased by 13,5 mg/dL in subjects treated with ashwagandha were on average compared to 4,5 mg/dL in those receiving a placebo (5).
Additionally, in a small study of six people with type 2 diabetes, taking ashwagandha for 30 days lowered fasting blood sugar levels as effectively as an anti-diabetic medication. oral (6).
Summary Ashwagandha may reduce blood sugar levels through its effects on insulin secretion and sensitivity.
3. It has anti-cancer properties
Animal and test tube studies have shown that ashwagandha helps in the induction of apoptosis, which is the programmed death of cancer cells (7).
It also hinders the growth of new cancer cells in several ways (7).
First, ashwagandha is thought to generate reactive oxygen species, which are toxic to cancer cells but not to normal cells. Second, cancer cells might become less resistant to apoptosis (8).
Animal studies suggest that it may help treat several types of cancer, including breast, lung, colon, brain, and ovarian cancers (9, 10, 11, 12, 13).
In one study, mice with ovarian tumors treated with ashwagandha alone or in combination with an anticancer drug had a 70 to 80 percent reduction in tumor growth. The treatment also prevented the cancer from spreading to other organs (13).
Although there are no studies yet to confirm these results in humans, the research to date is encouraging.
Summary Animal and test-tube studies have shown that ashwagandha promotes tumor cell death and may be effective against several types of cancer.
4. It can reduce cortisol levels
Cortisol is known as a “stress hormone” because your adrenal glands release it in response to stress, as well as when your blood sugar is too low.
Unfortunately, in some cases, cortisol levels can chronically increase, which can lead to high blood sugar and fat accumulation in the abdomen.
Studies have shown that ashwagandha can help reduce cortisol levels (3, 14, 15).
In a study of adults with chronic stress, those who took ashwagandha had significantly greater reductions in cortisol compared to the control group. Those who took the highest dose had a 30% reduction on average (3).
Summary Ashwagandha supplements may help reduce cortisol levels in people suffering from chronic stress.
5. It can help reduce stress and anxiety
Ashwagandha is perhaps best known for its ability to reduce stress.
Researchers reported that it blocked the stress pathway in the brains of rats by regulating chemical signaling in the nervous system (16).
Several controlled studies in humans have shown that it can effectively reduce symptoms in people suffering from stress and anxiety disorders (14, 17, 18).
In a 60-day study of 64 people with chronic stress, people in the supplement group reported an average 69% reduction in anxiety and insomnia, compared to 11% in the placebo group (14).
In another six-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared to 50% of those who took a placebo (18).
Summary Ashwagandha has been shown to reduce stress and anxiety in animal and human studies.
6. It May Reduce Depression Symptoms
Although it hasn't been studied extensively, a few studies suggest that ashwagandha may help relieve depression (14, 18).
In a 60-day controlled study of 64 stressed adults, those who took 600 mg of high-strength ashwagandha extract daily reported a 79% reduction in severe depression, while the placebo group reported a 10% increase. (14)
However, only one of the participants in this study had a history of depression. For this reason, the relevance of the results is unclear.
Summary The limited research available suggests that ashwagandha may help reduce depression.
7. It can increase testosterone and increase fertility in men
Ashwagandha supplements may have powerful effects on testosterone levels and reproductive health (15, 19, 20, 21).
In a study of 75 infertile men, the ashwagandha-treated group showed increased sperm count and motility.
Additionally, the treatment resulted in a significant increase in testosterone levels (21).
The researchers also reported that the group that took the herb had increased levels of antioxidants in their blood.
In another study, men given ashwagandha for stress experienced higher antioxidant levels and better sperm quality. After three months of treatment, 14% of male partners had become pregnant (15).
Summary Ashwagandha helps increase testosterone levels and significantly improves sperm quality and fertility in men.
8. It can increase muscle mass and strength
Research has shown that ashwagandha can improve body composition and increase strength (4, 20, 22).
In a study to determine a safe and effective dosage for ashwagandha, healthy men who took between 750 and 1 mg per day of pulverized ashwagandha root daily gained muscle strength after 250 days ( 30).
In another study, those who took ashwagandha experienced significantly greater gains in muscle strength and size. The reduction in body fat percentage also more than doubled compared to the placebo group (20).
Summary Ashwagandha has been shown to increase muscle mass, reduce body fat and increase strength in men.
9. It can reduce inflammation
Several animal studies have shown that ashwagandha helps reduce inflammation (23, 24, 25).
Studies in humans have shown that it increases the activity of natural killer cells, immune cells that fight infections and help you stay healthy (26, 27).
It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease.
In a controlled study, the group that took 250 mg of standardized ashwagandha extract per day had an average 36% decrease in CRP, compared to a 6% decrease in the placebo group (3).
Summary Ashwagandha increases natural killer cell activity and decreases markers of inflammation.
10. May Lower Cholesterol and Triglycerides
In addition to its anti-inflammatory effects, ashwagandha may help improve heart health by reducing cholesterol and triglyceride levels.
Animal studies have shown that it significantly decreases these fats in the blood.
A study in rats showed that this drug lowered total cholesterol by almost 53% and triglycerides by almost 45% (28).
Although controlled studies in humans have reported less dramatic results, they have observed impressive improvements in these markers (3, 4, 5, 6).
In a 60-day study in adults with chronic stress, the group taking the highest dose of standardized ashwagandha extract experienced a 17% decrease in "bad" LDL cholesterol and an 11% decrease in triglycerides. on average (3).
Summary Ashwagandha may help reduce the risk of heart disease by lowering cholesterol and triglyceride levels.
11. May Improve Brain Function, Including Memory
Test-tube and animal studies suggest that ashwagandha may reduce problems with memory and brain function caused by injury or illness (29, 30, 31, 32).
Research has shown that it promotes antioxidant activity protecting nerve cells from harmful free radicals.
In one study, epileptic rats treated with ashwagandha almost completely reversed their spatial memory impairments. This was likely due to a reduction in oxidative stress (32).
Although ashwagandha has been used traditionally to boost memory in Ayurvedic practice, there is little human research in this area.
In a controlled study, healthy men taking 500 mg of standardized extract daily reported significant improvements in their reaction time and performance, compared to men receiving a placebo (33).
Another eight-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention (34).
Summary Ashwagandha supplements may improve brain function, memory, reaction times, and the ability to complete tasks.
12. Ashwagandha is safe for most people and widely available
Ashwagandha is a safe supplement for most people.
However, some people should not take it, including pregnant and breastfeeding women.
People with autoimmune diseases should also avoid ashwagandha unless approved by their doctor. This includes people with conditions such as rheumatoid arthritis, lupus, Hashimoto's thyroiditis and type 1 diabetes.
Additionally, people taking medications for the treatment of thyroid disease should use caution when taking ashwagandha, as it can potentially increase thyroid hormone levels in some people.
It can also lower blood sugar and blood pressure. It is therefore possible that the doses of medication need to be adjusted if you are taking it.
The recommended dosage of ashwagandha depends on the type of supplement. Extracts are more effective than ashwagandha root or leaf powder. Remember to follow the directions on the labels.
The standardized root extract is usually taken in 450-500 mg capsules once or twice daily.
It is carried by several supplement manufacturers and available at various retailers, including health food stores and vitamin stores.
There is also a large selection of high-quality supplements available on Amazon.
Summary Although ashwagandha is safe for most people, some people should not use it without their doctor's permission. The standardized root extract is usually taken in 450-500 mg capsules once or twice daily.
The final result
Ashwagandha is a traditional medicinal plant with multiple health benefits.
It can reduce anxiety and stress, help with depression, increase fertility and testosterone in men, and may even boost brain function.
Supplementing with ashwagandha can be a simple and effective way to improve your health and quality of life.