Benefits of Ashwagandha

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However, when you single out ashwagandha, does it live up to the hype? Can it reduce stress, support energy, and improve overall well-being?

As a dietitian, I love expert insights, but I also love nerding out on the data. I get it, though: not everyone has the time (or desire) to sift through dense studies and scientific jargon. That’s where I come in.

I’ve dug into ashwagandha’s roots (pun intended), exploring the potential health benefits of ashwagandha, its safety, and more. Let’s see if this ancient herb deserves a spot in your supplement stack!

Key Takeaways

Ashwagandha may help you fall asleep faster and wake up more energized.
Ashwagandha can be appropriate for beginner and veteran athletes alike.
Some research¹ promotes ashwagandha as a reproductive health booster, particularly in terms of influencing male fertility and testosterone levels.
Ashwagandha supplements can potentially promote improved cognitive function with enhanced memory, focus, and mental clarity.
This herbal supplement may improve metabolic markers like blood sugar, cholesterol, and insulin.

What is Ashwagandha?

Ashwagandha¹ (Withania somnifera), also known as Indian ginseng or winter cherry, is a powerful herb with deep roots in Ayurvedic medicine. While some sources² trace its use back to as early as 6,000 B.C., ashwagandha is enjoying a surge in popularity in modern wellness, too—just look at its rising Google Trends data over the past decade.

Google Trends report on the search interest of ashwagandha

Ashwagandha comes from Sanskrit (the ancient language in Hinduism)—“ashwa” meaning horse, and “gandha” meaning smell, referring both to the root’s distinct aroma and the traditional belief that it imparts the strength and vitality of a horse. It’s considered a rasayana³, a natural product from Ayurvedic medicine with adaptogenic effects along with favorable outcomes on the immune system, mind, and more.

With a diverse roster of potential benefits, is ashwagandha truly an herbal supplement workhorse? Whether taken as a powder, capsule, liquid extract, or another form, let’s explore whether the best ashwagandha supplements can help carry the load.

Ashwagandha is an adaptogen that can potentially help manage stress and support your overall health. Additional benefits can range from better sleep and performance to brain health, among others.

May Reduce Stress and Anxiety

Ashwagandha is a well-known plant adaptogen⁴, meaning it can help your body become more resilient to mental and physical stress.

According to a 2025 review⁵, daily doses of 250 to 500 milligrams of ashwagandha extract may help lower cortisol⁶, the body’s primary stress hormone. While short-term (acute) stress can be helpful—even lifesaving—chronic stress can wear you down over time, surfacing as anxiety, depression, fatigue, and chronic pain, among other symptoms.

RELATED: Exercise and Stress

Researchers believe ashwagandha works by calming the brain’s stress response and supporting the activity of GABA, a neurotransmitter that can promote calmness and relaxation. Its potential to improve sleep (more on that, coming up) may also impact how GABA helps reduce stress.

Ashwagandha may have a calming effect on anxiety, too, with effective doses ranging from 125 milligrams to 1,000 milligrams daily. Several studies suggest significant improvements in anxiety levels in healthy individuals and those with Generalized Anxiety Disorder (GAD)⁵.

May Improve Sleep Quality and Quantity

Ashwagandha might just be the natural sleep support you’ve been dreaming of, potentially improving the quality and quantity of rest. It’s believed to work by binding to receptors involved in sleep regulation, specifically gamma-aminobutyric acid (GABA)⁵.

Clinical trials⁵ indicate ashwagandha may help people fall asleep faster, sleep more deeply, and wake up feeling more refreshed. Many participants also report better mental clarity in the morning and reduced anxiety levels.

A 2021 meta-analysis⁷ finds 600 milligrams daily (or more) of ashwagandha extract, taken for at least 8 weeks, improves sleep.

May Enhance Physical Performance and Fitness

Ashwagandha may offer muscle strength and endurance benefits for beginners, everyday fitness enthusiasts, and elite athletes alike. A 2023 review¹ proposes it works by boosting testosterone levels, reducing muscle damage, and offering anti-inflammatory benefits.

In a study⁸ with elite Indian cyclists, supplementing with 500 milligrams of ashwagandha twice daily for 8 weeks significantly improved endurance, VO2 max, and time to exhaustion.

A 2024 study⁹ demonstrates taking 300 milligrams of ashwagandha twice daily for 8 weeks—when combined with resistance training— can improve muscle strength, growth, and endurance in healthy men and women. The same dosage may also enhance cardiorespiratory endurance and quality of life in healthy athletic adults, based on a 2021 double-blind, randomized, placebo-controlled trial¹⁰.

Even beginners may see benefits, as research¹¹ shows taking 500 milligrams of ashwagandha daily may significantly boost muscle strength, power, and recovery in 18 to 50-year-old men with limited resistance training experience.

May Support Reproductive Health

Ashwagandha’s positive effects on sleep, testosterone, cortisol, and stress levels may help support reproductive health in men and women, as well.

A 2018 systematic review¹² suggests ashwagandha may improve male fertility by increasing sperm concentration, volume, and motility. By promoting spermatogenesis (sperm production) and improving sperm quality, it may reduce infertility.

HUM Ashwagandha Gummies

Though research on female fertility is more limited, another 2018 systematic review¹³ indicates ashwagandha can enhance sexual function, reduce sexual distress, and improve sexual behaviors in women.

May Enhance Brain Health and Cognitive Functions

Regular ashwagandha use may enhance memory, focus, reaction time, and overall cognitive function. Even a 400-milligram dose may improve short-term memory and mental clarity⁵.

Ashwagandha may also support brain health in neurodegenerative conditions like Alzheimer’s, Parkinson’s, and Huntington’s diseases, based on a 2024 review¹⁴.

May Reduce Inflammation and Related Conditions

Ashwagandha offers antioxidant properties and may reduce inflammation by lowering C-reactive protein (CRP) levels—a key inflammatory marker. The herb’s withanolide compounds, particularly Withaferin A¹⁴, provide its primary anti-inflammatory effects.

Ashwagandha may also offer significant anti-inflammatory effects in chronic conditions such as rheumatoid arthritis, inflammatory bowel disease, and systemic lupus erythematosus¹⁴.

May Improve Metabolic Health

A 2020 systematic review and meta-analysis¹⁵ suggests ashwagandha benefits metabolic health, improving blood glucose (sugar), hemoglobin A1c (HbA1c), insulin levels, lipid profiles, and oxidative stress markers.

Ashwagandha may support heart health, too, by improving cholesterol levels. Several studies⁵ have reported beneficial effects on lipid profiles, including reductions in total cholesterol, LDL (“bad”) cholesterol, and triglycerides.

Utzy Adapto-Calm ashwagandha capsule size compared to a quarter

While the results are encouraging, more large-scale human trials are needed to confirm these effects.

How Much Ashwagandha Should You Take?

There’s no official Recommended Daily Value (RDV) for ashwagandha, and the dose depends on your goals and the form used. However, consider these general guidelines:

Clinical studies have safely used 300 to 600 milligrams per day of a standardized extract, typically taken for 8 to 12 weeks⁵.
Some research⁵ shows 120 milligrams can be effective, with short-term doses up to 1,000 milligrams also used.
While evidence is limited, some users take periodic breaks as a precaution to prevent tolerance, dependence, and unwanted side effects.
Concentrated extracts are typically stronger than powders or root-based capsules, meaning you may need less for the same effect.

The Food and Drug Administration (FDA) doesn’t regulate dietary supplements like medications, so we recommend prioritizing third-party tested products from trusted brands. As always, a good precaution is to consult with your personal healthcare provider to find the proper dose for you while being aware of potential side effects and interactions.

Potential Ashwagandha Side Effects And Interactions

Ashwagandha may offer perks, but it’s important to understand its potential side effects and interactions, as well.

Potential Side Effects

Mild to moderate side effects of ashwagandha have been reported¹⁶, including:

Drowsiness and dizziness
Digestive issues like nausea, bloating, or loose stools
Dry mouth
Skin rash
Appetite changes
Blurred vision
Mild sedation

Clinical trials generally indicate similar side effects between ashwagandha and placebo groups, suggesting good tolerability, though drowsiness may be more pronounced in individuals with schizophrenia¹⁶.

A few rare reports¹⁸ link high-dose ashwagandha (450 to 1,350 milligrams) to liver injury, though all cases resolved after discontinuation. Conversely, a randomized control trial¹⁹ found ashwagandha safe and well-tolerated without affecting liver or thyroid hormone levels, though the outcomes were based on healthy volunteers in India.

Potential Interactions

Ashwagandha is generally well-tolerated but may not be suitable for everyone. It may negatively impact and interact with certain life stages, health conditions, or medications.

Life Stages & Health Conditions:

Children
Pregnancy and breastfeeding
Hyperthyroidism
Hormone-sensitive prostate cancer
Autoimmune conditions
Nightshade allergy

Medications:

Sedatives or central nervous system (CNS) depressants
Blood sugar or blood pressure medications
Immunosuppressants

Always consult a healthcare professional before taking ashwagandha, especially if you fall into any of the above categories.

Incorporating Ashwagandha Into Your Diet

Ashwagandha can be easy to add to your routine as its available in multiple forms. Some of the best ashwagandha supplements include:

Capsules: Quick and convenient, perfect for busy days.
Pre-workouts: Get the benefits of ashwagandha along with a great workout boost.
Powders: Offers hydration along with the benefits, though the taste—especially greens powders like AG1—isn’t for everyone.
Gummies: A fun, tasty choice, but watch out for added sugars; many gummies also contain gelatin, an important factor if following a vegan diet.

When choosing a form, also review the product’s active ingredients. For instance, although there’s no hard rule about the best time to take ashwagandha, a blend with melatonin isn’t ideal if you plan to crush a workout or prefer to take your supplements in the morning.

The Benefits of Ashwagandha: Final Thoughts

Ashwagandha, an ancient adaptogen, has been used for centuries to reduce stress and boost vitality—but there’s more to it than that. Here’s a quick rundown of its potential benefits and other tidbits:

May improve sleep and enhance physical performance
May reduce inflammation, potentially easing inflammatory conditions like arthritis
May support brain, reproductive, and metabolic health
Clinical studies¹ show that 300 to 600 milligrams daily of standardized extract is effective and safe for 8 to 12 weeks
Some research⁵ notes benefits at 120 milligrams or short-term doses up to 1,000 milligrams
Available in many forms—including capsules, powders, and gummies—making it easy to incorporate into your routine

As always, check with a healthcare professional before adding ashwagandha to your diet, especially if you’re pregnant, breastfeeding, managing a health condition, or taking medications.

The Benefits of Ashwagandha: FAQs

What are the benefits of ashwagandha?

Ashwagandha is a popular adaptogen that may help your body better cope with stress and support overall well-being. Research also suggests it could promote better sleep, boost physical performance, support brain and reproductive health, and help maintain a healthy metabolism.

What happens when you take ashwagandha every day?

Taking ashwagandha daily may help reduce stress, improve sleep, and enhance sports performance and cognition. It could also support reproductive and metabolic health. Since optimal dosages vary and there are no clear guidelines, it’s a good idea to consult a healthcare professional before adding ashwagandha to your daily routine.

What is ashwagandha best for?

Ashwagandha is most commonly used to help manage stress, reduce anxiety, and improve sleep. Research also shows it may boost physical performance and support brain, reproductive, and metabolic health.

Does ashwagandha make you lose weight?

Ashwagandha won’t make you lose weight, but it may help. Elevated stress and cortisol levels can lead to belly fat and increase cravings, but a 2016 study¹⁹ suggests ashwagandha may help ease those effects by managing stress. It’s also linked to improved muscle growth and recovery, which can support a healthy metabolism and make it easier to maintain or lose weight over time.

References

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Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines : AJTCAM, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5S.9
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Shenoy, S., Chaskar, U., Sandhu, J. S., & Paadhi, M. M. (2012). Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and Integrative Medicine, 3(4), 209–214. https://doi.org/10.4103/0975-9476.104444
Verma, N., Gupta, S. K., Patil, S., Tiwari, S., & Mishra, A. K. (2024). Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. F1000Research, 12, 335. https://doi.org/10.12688/f1000research.130932.2
Tiwari, S., Gupta, S. K., & Pathak, A. K. (2021). A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. Journal of Ethnopharmacology, 272, 113929. https://doi.org/10.1016/j.jep.2021.113929
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Durg, S., Shivaram, S. B., & Bavage, S. (2018). Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine : International Journal of Phytotherapy and Phytopharmacology, 50, 247–256. https://doi.org/10.1016/j.phymed.2017.11.011
Nasimi Doost Azgomi, R., Zomorrodi, A., Nazemyieh, H., Fazljou, S. M. B., Sadeghi Bazargani, H., Nejatbakhsh, F., Moini Jazani, A., & Ahmadi AsrBadr, Y. (2018). Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence. BioMed Research International, 2018, 4076430. https://doi.org/10.1155/2018/4076430
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Björnsson, H. K., Björnsson, E. S., Avula, B., Khan, I. A., Jonasson, J. G., Ghabril, M., Hayashi, P. H., & Navarro, V. (2020). Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network. Liver International : Official Journal of the International Association for the Study of the Liver, 40(4), 825–829. https://doi.org/10.1111/liv.14393
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Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

The Benefits of Ashwagandha: A Natural Stress Solution, or Just Hype? An RD Digs Into Its Roots

Key Takeaways

What is Ashwagandha?