Skip to content

7 Benefits of Ashwagandha

Ashwagandha is a nontoxic herb gaining attention in the U.S. for its ability to modulate stress and anxiety. The herb is an important part of centuries-old Ayurveda, the traditional system...

Ashwagandha is a nontoxic herb gaining attention in the U.S. for its ability to modulate stress and anxiety. The herb is an important part of centuries-old Ayurveda, the traditional system of medicine in India, and is used to treat a range of conditions, such as rheumatism and insomnia.

“[Its] physiologic effects… are interrelated,” says Andrea Fossati, M.D., an integrative healthcare specialist in Vermont. “For example, less stress equals lower cortisol levels, which equals better blood sugar control.”

Still, many clinical trials have tested the herbal substance on a relatively small number of participants. Further and more expansive studies are needed to establish ashwagandha’s claimed benefits, especially over the long term.

What Is Ashwagandha?

Ashwagandha is part of a class of plants called adaptogens known for their health benefits when ingested as teas, powders, tinctures and supplements, or in their raw forms.

Also known as Indian ginseng, winter cherry or by its scientific name Withania somnifera, ashwagandha is a herbal shrub whose roots and berries are used for their medicinal properties.

7 Health Benefits of Ashwagandha

Research on ashwagandha continues to evolve as scientists around the world study its efficacy against a variety of ailments.

Here are a few science-backed benefits of ashwagandha.

1. Relieves Stress and Anxiety

Ashwagandha is perhaps best known for its stress-relieving properties. Several studies highlight this advantage, observing ashwagandha’s ability to decrease participants’ stress and anxiety levels significantly.

One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses.

2. Lowers Blood Sugar and Fat

A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides (the most common type of fat in the blood). One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type 2 diabetes.

3. Increases Muscle and Strength

Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength. Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed. Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo.

Ashwagandha treatments produced positive results in another study conducted solely with male participants. Compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle damage.

Mood Boosting Formula, At Your Service

Combined with powerful ingredients like Ashwagandha, Vitamin D, and Zinc, these little gummies really do it all!

4. Improves Sexual Function in Women

At least one clinical study indicates ashwagandha can benefit women experiencing sexual dysfunction. The administration of ashwagandha resulted in significant improvements in arousal, lubrication, orgasm and satisfaction, as self-reported by the participants. It also significantly improved the number of successful sexual encounters and improved metrics of distress around their sex lives and sexuality.

5. Boosts Fertility and Testosterone Levels in Men

Ashwagandha may also provide reproductive benefits for men. Administering ashwagandha to infertile men has shown to improve sperm quality significantly by rebalancing reproductive hormone levels. After one study, 14% of the male patients’ partners became pregnant.

Separately, in a stress-related ashwagandha study, researchers found the herb increased testosterone levels in male but not female participants. Another study testing ashwagandha’s effect on muscle strength in men also measured a significant increase in testosterone.

6. Sharpens Focus and Memory

Ashwagandha may help improve cognition, memory and the ability to perform motor responses after instruction. Small studies have found that, compared to a placebo, ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action).

One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests.

7. Supports Heart Health

At least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself. These levels are used in measuring cardiorespiratory endurance—how well the heart and lungs deliver oxygen to muscles during physical activity. Thus, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances.

With that said, this one study’s results may not apply universally since it was conducted with healthy, athletic adults exclusively as opposed to a more diverse group of participants.

Moon Juice Ashwagandha Root Powder Extract

Ashwagandha is an adaptogenic herb clinically shown to help reduce stress and regulate cortisol levels, enhance focus and mental stamina, and reduce irritability and stress-related cravings. Our concentrate is a 15:1 full-spectrum Ashwagandha root extract.

Potential Risks and Side Effects of Ashwagandha

Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.

Do you take other medications? It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.

Are there other conditions to consider? Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.

What dosage should I take? Experts say that bodies may not absorb all of a 300-milligram dose of ashwagandha, for example. Larger doses may even trigger unwanted side effects, such as vomiting and diarrhea. Instead, take smaller doses more frequently to benefit most from its balancing effects.

Where did this ashwagandha come from? Always check the source of your herbs, especially if you’re buying supplement capsules. Start by asking staff members at natural foods or supplements stores for recommendations. If they say any brand will work, do your own research on each company’s certifications, testing practices and product standards. You especially want to check for the presence of any heavy metals, including arsenic, cadmium, lead and mercury, in their products. Exposure to these metals can result in damage to the liver, kidneys, central nervous system, immune system and reproductive system.

Cart

Your cart is currently empty.

Start Shopping

Select options