Ashwagandha is a shrub that’s native to dry subtropical regions within the continents of Asia and Africa. Its name, ashwagandha, comes from the Sanskrit words ashwa (horse) and gandah (smell). This is because of the horse-like smell that the herb omits, but more importantly, the strength and stamina of a horse that the herb will provide for you.
However, the botanical name for ashwagandha is Withania somnifera. It also goes by other names, including “Indian ginseng” and “winter cherry.” But we’re going to stick to its most common name: ashwagandha, pronounced ash-wah-gone-duh. If you want to remember how to spell it, just split it into four words: ash-wag-and-ha.
Similar to turmeric, after being used medicinally for thousands of years, ashwagandha is growing in popularity in modern times. But what kind of benefits can you expect from this herb? Keep reading to find out…
1. Reduces stress and anxiety
Ashwagandha is classified as an adaptogen, meaning it is a substance that helps the body cope with stress.
It does so mainly by regulating key stress hormones, namely cortisol. However, it also controls other proteins released due to stress, such as heat shock proteins (Hsp70) and stress-activated proteins like JNK-1. [1]
Through this regulation, research has shown that ashwagandha can help relieve stress and anxiety. [2]
For example, one study found that those taking ashwagandha over an eight-week period experienced significantly less stress and lower levels of cortisol than those taking a placebo. [3]
Similarly, those who took ashwagandha for 60 days saw significant reductions in anxiety compared to those just taking a placebo. [4]
2. Boosts athletic performance
While ashwagandha can help you feel more relaxed, it can also increase your stamina and endurance.
One research analysis that looked at 12 studies found that those who took ashwagandha daily had enhanced physical performance, increased strength, and heightened oxygen levels during exercise. [5]
A separate analysis that reviewed five studies also found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes. [6]
Higher VO2 max means more oxygen for your cells, including those in your muscles. But it’s also associated with a longer life and a lower risk of heart disease. [7]
Ashwagandha can also help you increase muscle mass. One study compared the gains of men taking ashwagandha and men taking a placebo, finding that those taking the ashwagandha had gained significantly more muscle. [8]
3. Eases mental health conditions
Research shows that ashwagandha may also reduce symptoms of some mental health conditions, such as depression.
For example, one study found that those who took ashwagandha daily for 12 weeks had a greater reduction in anxiety and depression than those who took a placebo over the same time period. [9]
Other research found that the herb may help improve cognitive impairment in people with bipolar disorder. [10]
And a 2021 review concluded that ashwagandha can help those with depression, anxiety, insomnia, and other mental health-related neurological issues. [11]
4. Increases testosterone and fertility in men
Ashwagandha supplements may help boost men’s fertility by elevating testosterone levels.
One study found that males who took ashwagandha for eight weeks showed an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. They also had a 14.7% greater increase in testosterone than those who took the placebo. [12]
On top of that, a review of four studies showed that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility both in men who had low and normal sperm counts. [13]
5. Lowers blood sugar levels
High and unregulated blood sugar levels are the main causes of conditions such as type 2 diabetes. Thankfully, ashwagandha may be able to help treat and prevent this condition by regulating blood sugar.
A review of 24 studies – including some that had participants with diabetes – found that ashwagandha intake significantly reduced blood sugar and other variables that can cause disease. [14]
Researchers believe that this is due to withaferin A (WA) being present in the herb. This is a powerful antidiabetic compound that helps stimulate cells to take in glucose from the bloodstream. [15]
6. Reduces inflammation
Ashwagandha contains several compounds that can help lower inflammation levels in the body. One of which is WA, the compound mentioned above.
Research has shown that WA can reduce levels of certain inflammatory proteins in the blood, including IL-10, CRP, and TNF-a. [16, 17]
7. Improves memory and brain function
Research has also indicated that taking ashwagandha can help improve cognition.
For example, a review of five clinical studies showed that the herb could improve cognitive function in older adults, boosting executive functioning, attention, reaction time, and performance on cognitive tasks. [18]
And a study that had people taking ashwagandha for eight weeks found that after the trial, participants had faster memory, better attention, and were able to process information faster. [19]
Researchers believe that this is likely due to the presence of WA, as well as other beneficial compounds found within the herb.
8. Enhances sleep quality
Many people take ashwagandha to help sleep better – and for good reason.
Studies have found that taking ashwagandha daily can positively affect sleep quality, reduce anxiety levels so it’s easier to fall asleep and help people feel more alert and energized when they wake up. [20]
For example, one study showed that while taking ashwagandha daily for 12 weeks, participants saw a significant improvement in sleep quality and increased mental alertness upon waking up compared with a placebo group. [21]
Benefitting from ashwagandha
Now you can see why the ancients used ashwagandha for what they did: supporting a long life of vitality. And now you should better understand why the herb is making such a resurgence in the natural health world.
If you’re hoping to get all of the benefits above and more, taking a highly absorbable form of ashwagandha is best. But there’s one other factor you need to be aware of when buying ashwagandha.
