7 Health Benefits of Ashwagandha, Backed By Science

Ashwagandha, a nontoxic herb, is gaining popularity in the U.S. for its stress and anxiety-modulating properties. This herb is a key component of Ayurveda, India’s traditional system of medicine, and has been used for centuries to treat conditions like rheumatism and insomnia.

Dr. Andrea Fossati, an integrative healthcare specialist in Vermont, notes, “The physiological effects [of ashwagandha] are interrelated. For example, less stress equals lower cortisol levels, which equals better blood sugar control.”

Although many clinical trials on ashwagandha have involved small participant groups, ongoing research continues to explore its benefits, particularly over the long term.

What Is Ashwagandha?

Ashwagandha, also known as Indian ginseng, winter cherry, or Withania somnifera, belongs to a group of plants called adaptogens. These plants are known for their health benefits and can be consumed in various forms, including teas, powders, tinctures, supplements, or raw.

7 Health Benefits of Ashwagandha

Research on ashwagandha is evolving as scientists investigate its effectiveness against various ailments. Here are seven scientifically-backed benefits of ashwagandha:

1. Relieves Stress and Anxiety Ashwagandha is renowned for its stress-relieving properties. Multiple studies have shown it significantly reduces stress and anxiety levels. One study even reported improved sleep quality in participants taking ashwagandha compared to those taking a placebo.

2. Lowers Blood Sugar and Fat Small clinical studies suggest ashwagandha can lower blood glucose levels and triglycerides. In one study, its effects were comparable to medications used for type 2 diabetes.

3. Increases Muscle and Strength Research indicates that ashwagandha may enhance muscle size and strength. Participants in several studies experienced increased speed, strength, muscle power, lower body fat percentage, and reduced cholesterol levels. Some studies also reported better sleep, though these were not placebo-controlled.

4. Improves Sexual Function in Women Clinical studies have shown that ashwagandha can benefit women experiencing sexual dysfunction, improving arousal, lubrication, orgasm, and satisfaction. It also reduced distress around sex lives and sexuality.

5. Boosts Fertility and Testosterone Levels in Men Ashwagandha may enhance male fertility by improving sperm quality and balancing reproductive hormone levels. In one study, 14% of the male participants' partners became pregnant. It has also been shown to increase testosterone levels in men, but not in women.

6. Sharpens Focus and Memory Ashwagandha may improve cognition, memory, and motor response performance. Studies have found significant improvements in reaction times, attention spans, and memory tests compared to placebos.

7. Supports Heart Health Some studies have shown that ashwagandha can increase VO2 max levels, a measure of cardiorespiratory endurance. Higher VO2 max levels indicate a healthy heart and efficient oxygen delivery during physical activity. However, these findings are based on studies with healthy, athletic adults and may not apply universally.

Risks and Side Effects of Ashwagandha

While ashwagandha is generally safe and nontoxic, consider the following before adding it to your diet:

• Medication Interactions: Consult your doctor if you are taking other medications, as ashwagandha may alter their effects.
• Health Conditions: Ashwagandha may be unsafe for those who are pregnant, breastfeeding, immunocompromised, preparing for surgery, or have thyroid conditions. Additionally, individuals with allergies to nightshades or certain grasses should exercise caution.
• Dosage: Smaller, more frequent doses are recommended, as larger doses may cause side effects like vomiting and diarrhea.
• Source: Ensure the quality of your ashwagandha supplements by researching brands and checking for certifications, testing practices, and product standards. Be particularly vigilant about heavy metal content, as exposure to arsenic, cadmium, lead, and mercury can harm various bodily systems.

By understanding these factors, you can make informed decisions about incorporating ashwagandha into your health regimen.