10 Ashwagandha Supplement Benefits Everyone Should Know 

Ashwagandha is one of the key herbs of Ayurveda, a traditional alternative medicine based on Indian ideas of natural healing. Since ancient times, ashwagandha has been shown to reduce stress, boost energy, and enhance concentration. Sanskrit for “horse smell,” “ashwagandha” refers to the herb’s scent and ability to increase strength. Its botanical name is Withania somnifera, although it is frequently referred to as “Indian ginseng” and “winter cherry,” among other names.

The ashwagandha plant is a little shrub with yellow blooms that is indigenous to Southeast Asia and India. The plant’s root or leaves can be powdered or extracted to treat a variety of ailments, such as anxiety and problems with conception. There are some new and amazing benefits of Ashwagandha that are still being found out to this day.

Here are a few advantages of Ashwagandha that research has revealed:

1. alleviates anxiety and stress

Most people are familiar with ashwagandha for its capacity to reduce stress. It is an adaptogen, which is a substance that aids the body in coping with stress.

Heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase are three stress mediators that Ashwagandha seems to help regulate (JNK-1).

Additionally, it lessens the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your body’s stress response.

Supplements containing Ashwagandha have been shown in numerous trials to help lower stress and anxiety.

A small study with 58 participants found that those who took ashwagandha extract at doses of 250 or 600 mg for eight weeks experienced significantly less subjective stress and cortisol levels than those who received a placebo.

The users of the ashwagandha pill also reported considerably better sleep quality compared to the placebo group.

Anxiety levels were significantly lower in those who got 240 mg of ashwagandha extract daily for 60 days compared to those who received a placebo, according to a study involving 60 people.

As a result, a preliminary study suggests that Ashwagandha might be useful as a supplement for reducing stress and anxiety.

A recent review of studies claims that the ideal Ashwagandha dosage and type for treating stress-related neuropsychiatric diseases like anxiety have not been determined.

2. Improvements in Athletic Performance

Studies have shown that ashwagandha increases athletic performance, making it a potential supplement for athletes.

Twelve trials were included in one evaluation, in which both men and women took daily doses of ashwagandha ranging from 120 to 1,250 mg. According to the research, the plant may improve certain physical traits like strength and oxygen consumption while exercising.

A review of five studies found that ashwagandha significantly increased maximum oxygen consumption (VO2 max) in healthy adults and athletes.

VO2 max is the maximum amount of oxygen a person can consume while engaging in vigorous exercise.

Having a high VO2 max is advantageous to both athletes and non-athletes. While a greater VO2 max is associated with a lower risk of heart disease, a low VO2 max is associated with a higher risk of death.

Additionally, Ashwagandha might support the development of muscle strength.

Male participants who underwent resistance training for eight weeks while taking 600 mg of Ashwagandha daily experienced significantly greater increases in muscle strength and size compared to a placebo group.

3. reduces some symptoms of mental illness

According to available data, some populations may benefit from Ashwagandha’s ability to reduce the symptoms of a variety of mental health conditions, including depression.

In one study, scientists examined how Ashwagandha affected 66 individuals with schizophrenia who were anxious and sad.

In comparison to those who received a placebo, they discovered that individuals who took 1,000 mg of ashwagandha extract daily for 12 weeks experienced decreased levels of anxiety and depression.

Additionally, according to one study, using Ashwagandha may help people with schizophrenia reduce their overall symptoms and sense of stress.

According to a 2013 study, ashwagandha may help bipolar disorder patients with cognitive impairment.However, more study is needed.

Furthermore, a 2012 study found that stressed people who took 600 mg of ashwagandha extract daily for 60 days saw a 77% reduction in depression symptoms, compared to a 5% decrease in the placebo group (13Trusted Source).

However, the relevance of the findings is disputed because only one of the study’s participants had a history of depression.

You shouldn’t use Ashwagandha in place of antidepressant medicines, despite some research suggesting it may have some antidepressant effects in some people.

Speak with a healthcare provider if you are having depression symptoms to receive any assistance or treatment you might need.

4. aids in increasing testosterone and male fertility

Supplemental Ashwagandha has been shown in several studies to increase male fertility and testosterone levels.

In one trial, ashwagandha extract or placebo tablets were given orally to 43 overweight men aged 40 to 70 who had mild exhaustion every day for eight weeks.

DHEA-S, a sex hormone that generates testosterone, increased by 18% as a result of the ashwagandha supplement. Additionally, those who took the herb experienced a 14.7% greater rise in testosterone than those who took a placebo.

Additionally, sperm concentration, semen volume, and sperm motility were all considerably enhanced by ashwagandha treatment in men with low sperm counts.

Enhanced sperm concentration and motility were also found in men with average sperm counts.

The researchers concluded that more high-quality trials are required and that there is insufficient data to substantiate the possible advantages of Ashwagandha for male fertility.

5. The blood sugar level is reduced.

According to limited research, ashwagandha may help those with diabetes or high blood sugar levels.

A review of 24 investigations, including five clinical studies on diabetic patients, found that Ashwagandha administration significantly lowered markers of oxidative stress, blood lipids, insulin, and hemoglobin A1c (HbA1c).

Withaferin A (WA), one of Ashwagandha’s specific constituents, is known to offer significant anti-diabetic actions that may assist your cells to absorb glucose from your bloodstream.

There is a lack of research at the moment, so more carefully planned trials are needed.

6. Anti-Cancer Effective

Ashwagandha has known therapeutic properties. However, research indicates that it might be able to inhibit the growth of cancer cells.

Numerous animal studies have shown that Ashwagandha contains a substance called withaferin that promotes the induction of apoptosis, which is programmed to kill cancer cells.

Reactive oxygen species (ROS), which are toxic to cancer cells, are produced as a result of the chemical molecule. The problem-causing cancer cells are then eliminated by apoptosis, which is then given control.

7. minimizes inflammation

Chemicals found in ashwagandha, such as WA, may aid in reducing inflammatory responses in the body.

WA in the body seems to target signal molecules such as nuclear factor kappa B (NF-B) and nuclear factor erythroid 2-related factor 2 (NF-ERF2) (Nrf2).

Additionally, it has been demonstrated in animal studies that WA reduces inflammatory protein levels, particularly interleukin-10 (IL-10).

There is some evidence that Ashwagandha helps reduce inflammatory markers in people.

In a 2008 study, stress-prone adults were administered ashwagandha extract for 60 days. They had significantly lower levels of C-reactive protein, a sign of inflammation, than people who took a placebo.

Another study gave COVID-19 patients an Ayurvedic drug that contained 0.5 grams of Ashwagandha and other herbs twice daily for seven days. This decreased levels of the inflammatory markers CRP, IL-6, and TNF when compared to a placebo.

The therapeutic formula also contained the following components:

0.5 grams of Tulsi Ganvati (Ocimum sanctum)

1 gram (Tinospora cordifolia) ghanvati gold

2-gram swasari ras (a traditional herbo-mineral formulation)

Despite the fascinating nature of these findings, there hasn’t been much investigation into Ashwagandha’s possible anti-inflammatory benefits.

8. enhances memory and brain activity

Ashwagandha is a plant that improves cognitive function.

Early evidence suggests that Ashwagandha may enhance cognitive functioning in several populations, including older persons with mild cognitive impairment and those with schizophrenia, according to a review of five clinical investigations.

It might support the following cognitive processes:

Attention

performance on mental exercises

Executive function and reaction time

When compared to a placebo, taking 600 mg of ashwagandha extract daily for eight weeks significantly improved the following metrics in research involving 50 adults:

speed of information processing

attention Short-term and long-term memory

Researchers claim that compounds in ashwagandha, namely WA, have antioxidant effects in the brain that may improve cognitive performance.

However, more study is required before experts can come to definitive conclusions.

9. Enhances Sleep

There is some evidence that Ashwagandha can help with sleep issues, and many people take it to improve their sleep.

In comparison to a placebo, taking 600 mg of ashwagandha root daily for 12 weeks improved sleep quality and mental alertness, according to a study of 50 people aged 65 to 80.

An analysis of five high-quality studies also revealed that Ashwagandha had a minor but significant positive impact on overall sleep quality.

People who took Ashwagandha claimed to feel more alert and less worried when they woke up.

The study found that people with insomnia and those who took more than 600 mg per day for at least eight weeks saw the outcomes more clearly.

10. Safer Than Average And Easily Accessible

While the long-term effects of ashwagandha are unknown, it is generally a safe dietary supplement. 

Ashwagandha root appears to be both safe and helpful in treating stress, anxiety, and insomnia, according to an analysis of 69 studies.

A study of 80 healthy men and women found that taking 600 mg of Ashwagandha every day for eight weeks was safe and had no adverse effects on health.

Yes, but people shouldn’t accept it. For instance, pregnant women should avoid it because high doses can result in miscarriage.

Additionally, stay away from Ashwagandha if you have prostate cancer that is hormone-sensitive or if you take any medications, such as benzodiazepines, anticonvulsants, or barbiturates.

In patients who have taken ashwagandha pills, upper gastrointestinal discomfort, drowsiness, and diarrhea have all been noted.

Additionally, anyone with thyroid issues should speak to a doctor before using Ashwagandha because it may affect the thyroid.

Various dosages of Ashwagandha are advised. For example, it has been shown that daily doses of 250–1,250 mg are helpful for a number of conditions. Consult your doctor if you’re unsure how much Ashwagandha to take.

You may need to take Ashwagandha for a few months before noticing any improvements, as the advantages, according to the study, are not immediate.

Ashwagandha can be taken in a variety of ways, including as a single or numerous daily dosages. It’s acceptable to eat it with a meal or on an empty stomach.

What are Ashwagandha gummies?

Ingredients in Ashwagandha gummies reduce swelling, enhance the immune system, and relieve tension and anxiety. There are various elements to consider when selecting an Ashwagandha gummy. The best Ashwagandha gummies should have organic and scientifically confirmed ingredients. Ashwagandha gummies are the best ashwagandha supplement that affects your brain activity and your sleep wellness!