8 Health Benefits of Ashwagandha

What the Science says about Ashwagandha

Author

My Longevity Experiment
December 20, 2024

Health Benefits of Ashwagandha: The Science Behind the Ancient Herb

Ashwagandha, a revered herb in traditional medicine, derives its name from the Sanskrit term meaning “smell of the horse,” referring to both its distinct aroma and its potential to enhance strength. For thousands of years, people have used ashwagandha to alleviate stress, boost energy levels, and improve concentration. Also known as “Indian ginseng” and “winter cherry,” this herb is gaining widespread recognition as a longevity supplement.

Stress Reduction and Adaptogenic Properties

Ashwagandha is best known for its ability to reduce stress. Classified as an adaptogen, it helps the body manage stress by regulating mediators such as heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). It also influences the hypothalamic-pituitary-adrenal (HPA) axis, a critical system for managing stress responses.

Research supports ashwagandha’s efficacy in reducing stress. In an eight-week study, participants who took 250–600 mg of ashwagandha extract experienced significant reductions in perceived stress and cortisol levels compared to a placebo group. Improvements in sleep quality were also noted.

Another study involving 60 participants found that a daily dose of 240 mg of ashwagandha for 60 days significantly reduced anxiety. While promising, a 2021 review concluded that further research is needed to establish the optimal dosage and form of ashwagandha for stress-related conditions.

Enhancing Athletic Performance

Ashwagandha has shown promising benefits for athletic performance. An analysis of 12 studies indicated that doses between 120 mg and 1,250 mg per day could improve physical performance, including strength and oxygen utilization. Another review of five studies demonstrated that ashwagandha significantly enhanced VO2 max, a measure of heart and lung fitness critical for athletes and non-athletes alike.

In a 2015 study, men who took 600 mg of ashwagandha daily and engaged in resistance training for eight weeks experienced greater increases in muscle strength and size compared to a placebo group.

Mental Health and Cognitive Benefits

Ashwagandha may alleviate symptoms of mental health conditions, including depression. In a study involving 66 individuals with schizophrenia, those who took 1,000 mg of ashwagandha daily for 12 weeks reported greater reductions in depression and anxiety compared to a placebo group. Another review highlighted its potential to manage insomnia, anxiety, and neurological disorders, though additional research is necessary.

Cognitive function also benefits from ashwagandha. A study of 50 adults revealed that 600 mg of ashwagandha daily for eight weeks improved memory, attention, and processing speed. Compounds like Withaferin A, found in ashwagandha, exhibit antioxidant effects that support brain health.

Male Fertility and Testosterone

Ashwagandha has shown potential in improving male fertility and testosterone levels. In one study, men aged 40–70 who took ashwagandha tablets for eight weeks experienced an 18% increase in DHEA-S levels and a 14.7% rise in testosterone compared to the placebo group. Other studies found improvements in sperm concentration, semen volume, and sperm motility.

Blood Sugar and Anti-Inflammatory Effects

Research suggests that ashwagandha may benefit individuals with diabetes or high blood sugar. A review of 24 studies found reductions in blood sugar levels, hemoglobin A1c, insulin levels, and oxidative stress markers. Compounds such as Withaferin A may stimulate glucose uptake, contributing to its antidiabetic properties.

Ashwagandha also exhibits anti-inflammatory effects. Studies have shown that it reduces inflammatory markers in humans and may lower levels of proteins like interleukin-10 (IL-10) that contribute to inflammation.

Improving Sleep Quality

Ashwagandha is widely used to promote restful sleep. A study of adults aged 65–80 found that 600 mg of ashwagandha daily for 12 weeks improved sleep quality and morning alertness compared to a placebo. A review of five studies further confirmed its positive effects on sleep quality and anxiety reduction.

Safety and Dosage Considerations

Ashwagandha is considered safe for most people when taken for up to three months. However, it may not be suitable for individuals who are pregnant, breastfeeding, or have hormone-sensitive prostate cancer, autoimmune disorders, thyroid conditions, or liver problems. It may also interact with medications such as benzodiazepines, anticonvulsants, or barbiturates.

Some users report mild side effects, including gastrointestinal discomfort, drowsiness, diarrhea, or vomiting. Effects may take months to manifest, emphasizing the importance of consulting a healthcare professional before use.

Dosages vary depending on the condition being treated, with effective doses ranging from 250 mg to 1,250 mg daily. Ashwagandha can be taken as a single dose or divided doses, with or without food, based on personal preference and guidance from a healthcare provider.

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