Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.
People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration (
“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength (
Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”
The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions, including anxiety and fertility issues (
Uses.
.
May benefit athletic performance
Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.
One analysis of research included 12 studies in men and women who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise (
An analysis of five studies found that taking ashwagandha significantly enhanced maximum 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’s a measurement of heart and lung fitness.
Having optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower risk of heart disease (
Additionally, ashwagandha may help increase muscle strength
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 one study, 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 had greater reductions in depression and anxiety than those who took a placebo (
What’s more, findings from another study suggest that taking ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia (
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed (
Additionally, a study from 2012 found that stressed adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction
May help boost testosterone and increase fertility in men
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.
In one study, 43 overweight men ages 40–70 who had mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.
The ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also 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 concentration, semen volume, and sperm motility in men with low sperm count.
It also increased sperm concentration and motility in men with normal sperm count
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers (
It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream
Relieves stress and anxiety
Due to work pressure, performance pressure, education and mental traumas stress has become a daily part of our lives. We usually ignore it and the next thing we know is, it makes us under-perform and makes it difficult to lead a happy life.
Stress and tension can easily be reduced by Ashvagandha due to its ability to strengthen the immune system. This powder helps our mind and body to relax and cope up with everyday challenges which might cause tension and anxiety.
May Increase brain function and enhance memory
Taking ashwagandha may benefit cognitive function.
One review that included five clinical studies noted there was early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit included (
- executive functioning
- attention
- reaction time
- performance on cognitive tasks