Origin of Ashwagandha
Ashwagandha is an evergreen shrub that grows in Asia and Africa. It is commonly used for stress. There is little evidence for its use as an “adaptogen.”
Ashwagandha contains chemicals that might help calm the brain, reduce swelling, lower blood pressure, and alter the immune system.
Stress
Since Ashwagandha is traditionally used as an adaptogen, it is used for many stress-related conditions. Adaptogens are believed to help the body resist physical and mental stress. Some situations it is used for include insomnia, aging, anxiety, and many others, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using Ashwagandha for COVID-19.
Don’t confuse Ashwagandha with Physalis alkekengi. Both are known as winter cherries. Also, don’t confuse Ashwagandha with American ginseng, Panax ginseng, or eleuthero.
Ayurveda
Ashwagandha is one of the essential herbs in Ayurveda, a traditional 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 (1).
Ashwagandha is Sanskrit
“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength (2).
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 native to India and Southeast Asia. Extracts or powder from the plant’s roots or leaves treat various conditions, including anxiety and fertility issues (3).
It may help reduce stress, and anxiety ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.
Ashwagandha and Stress
Ashwagandha appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) (4).
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response (4, 5).
Several studies have shown that ashwagandha supplements may help relieve stress and anxiety.
In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for eight weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
Sleep Quality
Moreover, the participants who took the ashwagandha supplements experienced significant improvements in sleep quality compared with the placebo group (4).
Another study in 60 people found
that those who took 240 mg of ashwagandha extract per day for 60 days
significantly reduced anxiety compared with those who received a placebo
treatment (5).
Ashwagandha and Athletes
Thus, early research suggests Ashwagandha may be a helpful supplement for stress and anxiety.
However, a recent review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of Ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety (6).
May benefit athletic performance Research has shown that Ashwagandha may benefit athletic performance and may be a worthwhile supplement for athletes.
One analysis included 12 studies on men and women taking ashwagandha doses between 120 and 1,250 mg daily. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise (7).
Five studies analyzed that taking Ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes (8).
Maximum Amount of Oxygen (VO2)
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 vital for athletes and non-athletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 maximum is associated with a lower risk of heart disease (8).
Additionally, Ashwagandha may help increase muscle strength.
In one study, male participants who took 600 mg of Ashwagandha daily and participated in resistance training for eight weeks had significantly more muscle strength and size than a placebo group (9).
Ashwagandha and Mental Health
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 specific populations.
In one study, researchers looked at the effects of Ashwagandha in 66 people with schizophrenia experiencing depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had more significant reductions in depression and anxiety than those who took a placebo (10).
Another study suggests that taking Ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia (11).
Limited research from 2013 also suggests that Ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed (12).
Depression
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 (13).
However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear.
Although some findings suggest that Ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.
If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.
Increase of Testosterone
It May help boost testosterone and increase fertility in menAshwagandha 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 eight weeks.
The ashwagandha treatment was associated with an 18% 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 (14).
Additionally, four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm counts.
It also increased sperm concentration and motility in men with average sperm count (15).
However, the researchers concluded that there are currently not enough data to confirm the potential benefits of Ashwagandha for male fertility and that more high-quality studies are needed (15).
Blood Sugar Levels
May reduce blood sugar levels; limited evidence suggests that Ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
A review of 24 studies, including five 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 (16).
It’s believed that certain compounds within Ashwagandha, including one called withaferin A (WA), have potent antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream (17).
However, research is limited at this time, and more well-designed studies are needed.
May Reduce Inflammation
Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body (18).
Researchers have found that WA targets inflammatory pathways in the body, including signal molecules, called nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2).
Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10) (18).
There’s some evidence that Ashwagandha may also help reduce human inflammatory markers.
In one study from 2008, adults experiencing stress took ashwagandha extract for 60 days. As a result, they significantly reduced C-reactive protein — an inflammatory marker — compared with those who consumed a placebo (19).
In another study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of Ashwagandha and other herbs twice daily for seven days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α, compared with placebo (20).
The treatment formulation also contained:
- 1 gram of giloy ghanvati (Tinospora cordifolia)
- 2 grams of wasabi ras (a traditional herbs-mineral formulation)
- 0.5 grams of tulsi Ghan Vati (Ocimum sanctum)
Even though these findings are promising, research on Ashwagandha’s potential effects on inflammation is limited.
May improve brain function, including memory taking Ashwagandha may benefit cognitive function.
One review that included five clinical studies noted early evidence that Ashwagandha could improve cognitive functioning in specific populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit include (21):
- executive functioning
- attention
- reaction time
- performance on cognitive tasks
A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for eight weeks led to significant improvements in the following measures compared with taking a placebo (22):
- immediate and general memory
- attention
- information-processing speed
Researchers note that compounds found in Ashwagandha, including WA, have antioxidant effects on the brain, which may benefit cognitive health (22).
However, more research is needed before experts can draw firm conclusions.
Sleep Improvement
It may help improve sleep. Many people take Ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.
For example, a study of 50 adults ages 65–80 found that taking 600 mg of ashwagandha root daily for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with placebo treatment (23).
Additionally, one review of five high-quality studies found that Ashwagandha had a small but significant positive effect on overall sleep quality.
Anxiety
Taking Ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up (24).
The researchers noted that results were more pronounced in people with insomnia and those who took more than 600 mg daily for eight weeks or longer (24).
Although its long-term effects are unknown, it is relatively safe, and widely availableAshwagandha is a safe supplement for most people.
A review of 69 studies found that ashwagandha root appears safe and effective for managing certain health conditions, including stress, anxiety, and insomnia (1).
One study in 80 healthy men and women showed that taking 600 mg of Ashwagandha daily for eight weeks was safe and did not cause adverse health effects in participants (25).
However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses (26).
Hormone-Sensitive Prostate Cancer
Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking Ashwagandha (26).
Some side effects have been reported in people taking ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea (26).
Additionally, Ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it (27).
Dosing Recommendations
Dosing recommendations for Ashwagandha vary. For example, doses ranging from 250–1,250 mg per day are effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.
Research findings suggest that Ashwagandha’s effects aren’t immediate, so remember that you may have to take it for several months before noticing its effects.
You can take Ashwagandha in many ways, single or multiple daily doses. And you can take it either with meals or on an empty stomach.
Several supplement manufacturers produce it, and various retailers sell it, including health food stores and vitamin shops.
The Bottom Line
Ashwagandha is an ancient medicinal herb with multiple possible health benefits.
Study findings suggest that it may help reduce anxiety and stress, support restful sleep, and improve cognitive functioning in specific populations.
Ashwagandha is considered relatively safe for most people. However, it’s not appropriate for everyone, so talking with a healthcare professional is essential before adding Ashwagandha to your routine.
To Reduce Stress and Anxiety
Ashwagandha is best known for its stress-lowering effects.
The medicinal herb appears to help lower cortisol levels, a hormone your adrenal glands produce in response to stress. More specifically, 125 mg to 5 grams daily for 1–3 months has been shown to lower cortisol levels by 11–32% (2, 3, 4).
Moreover, 500–600 mg of Ashwagandha per day for 6–12 weeks may reduce anxiety and lower the likelihood of insomnia in people with stress and anxiety disorders (3, 5, 6).
To Lower Blood Sugar Levels
Ashwagandha may also lower blood sugar levels — both in healthy individuals and in people with diabetes (2, 7, 8, 9)
In a small, 4-week study in 25 people, Ashwagandha reduced fasting blood sugar levels three times more than a placebo (8).
In another study in people with type 2 diabetes, an ashwagandha supplement taken for 30 days helped lower fasting blood sugar levels as effectively as oral diabetes medication (9).
Dosages in these studies varied between 250 mg to 3 grams and were generally split into 2–3 equal doses spread evenly over the day.
To Boost Fertility
Ashwagandha may help boost fertility and promote reproductive health, especially in men.
In one 3-month study in 75 men experiencing infertility, five grams of Ashwagandha daily increased sperm count and motility (10).
In another study on highly stressed men, five grams of Ashwagandha per day improved sperm quality. Moreover, by the end of the 3-month study, 14% of their partners had become pregnant (4).
Other studies report similar results with comparable dosages (11, 12).
To Enhance Muscle Growth and Strength
Supplementing with Ashwagandha may also increase muscle mass and strength.
In one 8-week study, men given 500 mg of this medicinal herb per day increased their muscular power by 1%, whereas the placebo group experienced no improvements (13).
In another study in men, 600 mg of Ashwagandha per day for eight weeks led to a 1.5–1.7 times larger increase in muscle strength and a 1.6–2.3 times higher increase in muscle size compared to a placebo (11).
Similar effects were observed with 750–1,250 mg of Ashwagandha per day taken for 30 days (7).
To Lower Inflammation and Help Fight Infection
Ashwagandha may also help lower inflammation and boost your immunity.
Research shows that 12 ml of ashwagandha root extract per day may increase levels of immune cells, which help fight infection (14).
Moreover, a daily intake of 250–500 mg of Ashwagandha over 60 days may reduce C-reactive protein levels by up to 30%, a marker of inflammation (2).
To Boost Memory
Ashwagandha is traditionally used in Ayurveda to help boost memory, and some scientific studies support this practice.
For instance, in a small, 8-week study, 300 mg of ashwagandha root extract twice a day improved general memory, attention, and task performance significantly more than a placebo (15).
Moreover, healthy men given 500 mg of the medicinal herb daily for two weeks performed significantly better on tests for task performance and reaction time than those given a placebo (16).
Human research in this area is limited, and more is needed before solid conclusions can be drawn.
Safety and Side Effects
Ashwagandha is considered safe for most people.
However, pregnant or breastfeeding women and people with autoimmune diseases, such as lupus, rheumatoid arthritis, type 1 diabetes, and Hashimoto’s thyroiditis, may need to avoid it.
Ashwagandha may also interact with thyroid, blood sugar, and blood pressure medications.
People taking these types of medication should consult their doctor before supplementing with the medicinal herb.
Remember that most of the studies on Ashwagandha were small and of low quality. For this reason, the information on the effectiveness and safety of dosages may be inaccurate. More research is needed.
The Bottom Line
Ashwagandha is a medicinal herb that may offer several health benefits, such as improved blood sugar, inflammation, mood, memory, stress, and anxiety, as well as a boost in muscle strength and fertility.
Dosages vary depending on your needs, but 250–500 mg daily for at least one month seems effective.
Ashwagandha Uses
Ashwagandha supplements have recently soared in popularity as a natural remedy that may provide various benefits, including reduced blood sugar, stress, and anxiety levels, as well as improved sleep and immune health (2, 3, 4, 5).
People commonly take Ashwagandha for its adaptogenic properties, which are believed to help regulate the body’s natural stress response (2, 3).
Ashwagandha is usually available in tablet, capsule, or powdered form. It’s also known as an oil or cream in other cosmetic products.
Studies on these other preparations of Ashwagandha, such as oils and creams, are limited. Most of Ashwagandha’s benefits are linked to oral supplementation rather than topical application to the skin or hair.
When to take Ashwagandha
In general, you can take Ashwagandha any time of day or night. However, depending on your goals and tolerance, you may prefer to take it in the morning or evening.
Taking it in the morning
Unlike many other supplements and medications, Ashwagandha’s benefits are not immediate. It can take days to weeks before you begin to notice its effects.
For example, in one study including 60 people who took 300 mg of Ashwagandha daily, it took upward of 10 weeks to observe its full effects on their sleep quality compared with those in the control group (6).
As such, choosing when to take Ashwagandha largely depends on your personal preference.
If you’re taking Ashwagandha as part of your supplement routine for general health, you may wish to take it in the morning along with any other vitamins or supplements.
That said, taking Ashwagandha on an empty stomach may lead to mild stomach discomfort in some people. Therefore, you may wish to take Ashwagandha after breakfast or after eating a small snack.
Alternatively, you can try adding Ashwagandha to a smoothie, drink, or other meal.
Taking it at night
If used to promote sleep, you may opt for ashwagandha powder in moon milk before bed to help you relax.
For people who experience stomach discomfort when taking Ashwagandha, taking it at night may be a better option than taking it in the morning, especially if you prefer taking it on an empty stomach.
It’s most important to choose a time when you’ll be most consistent in taking it, as well as that feels best for you.
Risks
Generally, Ashwagandha is considered safe for most people (7, 8, 9, 10).
In some cases, high doses — usually those beyond the recommended dose suggested on the package — may lead to stomach upset, diarrhea, or vomiting.
Therefore, it’s essential to follow the instructions on the label and speak with your healthcare provider before changing doses.
In rare cases, liver problems have been reported, though this may be due to other contaminants in unregulated supplements. Be sure to purchase Ashwagandha from a trusted supplement company (11).
Finally, you should consult your healthcare provider before taking Ashwagandha if you’re pregnant, breastfeeding, or taking immunosuppressants, sedatives, antidepressants, or other medications (12).
The Bottom Line
Ashwagandha is a popular adaptogen with many health benefits.
Most people take Ashwagandha as a capsule or powder that can be taken at any time of the day.
You may wish to incorporate it into your nightly routine to promote good sleep habits. Alternatively, taking it in the morning suits your performance better.
Since Ashwagandha takes time to work, you can take Ashwagandha when it’s most convenient for you. However, you may wish to take it with food or at night if you notice any stomach discomfort.
All in all, the best time to take Ashwagandha is when you’ll most consistently take it.
Uses & Effectiveness
Possibly Effective for
- Insomnia. Taking Ashwagandha by mouth seems to improve some people’s overall sleep quality.
- Stress. Taking Ashwagandha by mouth seems to help reduce stress in some people. It might also help minimize stress-related weight gain.
There is interest in using Ashwagandha for several other purposes, but there isn’t enough reliable information to say whether it might be helpful.
Side Effects
When taken by mouth:
Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of Ashwagandha is not known. Large doses of Ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely do liver problems might occur.
When applied to the skin:
There isn’t enough reliable information to know if Ashwagandha is safe or what the side effects might be.
Special Precautions and Warnings
When taken by mouth:
Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of Ashwagandha is not known. Large doses of Ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely do liver problems might occur.
When applied to the skin:
There isn’t enough reliable information to know if Ashwagandha is safe or what the side effects might be.
Pregnancy:
It is likely unsafe to use Ashwagandha when pregnant. There is some evidence that Ashwagandha might cause miscarriages.
Breastfeeding:
There isn’t enough reliable information to know if Ashwagandha is safe to use when breastfeeding. Stay on the safe side and avoid use.
“Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions:
Ashwagandha might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using Ashwagandha.
Surgery:
Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking Ashwagandha at least two weeks before a scheduled surgery.
Thyroid Disorders:
Ashwagandha might increase thyroid hormone levels. Ashwagandha should be used cautiously or avoided if you have a thyroid condition or take thyroid hormone medications.
Moderate Interaction
- Be cautious with this combination.
Medications that decrease the immune system (Immunosuppressants) interact with
Ashwagandha
- Ashwagandha can increase the activity of the immune system. Some medications, such as those used after a transplant, decrease the action of the immune system. Taking Ashwagandha along with these medications might reduce the effects of these medications.
Sedative medications (Benzodiazepines) interact with Ashwagandha
- Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause tiredness and slowed breathing. Taking Ashwagandha with sedative medications might cause breathing problems and too much sleepiness.
Sedative medications (CNS depressants) interact with Ashwagandha
- Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause tiredness and slowed breathing. Taking Ashwagandha with sedative medications might cause breathing problems or too much sleepiness.
Thyroid hormone interacts with Ashwagandha
- The body naturally produces thyroid hormones. Ashwagandha might increase how much thyroid hormone the body produces. Taking Ashwagandha with thyroid hormone pills might cause too much thyroid hormone in the body and increase the effects and side effects of thyroid hormone.
Medications for diabetes (Antidiabetes drugs) interact with Ashwagandha
- Ashwagandha might lower blood sugar levels. Taking ashwagandha and diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.
Medications for high blood pressure (Antihypertensive drugs) interact with Ashwagandha
- Ashwagandha might lower blood pressure. Taking Ashwagandha and medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely.
Dosing
Adults have often used Ashwagandha in doses up to 1000 mg daily for up to 12 weeks. Speak with a healthcare provider to determine the best amount for a specific condition.
Did You Know OTHER NAME(S):
Ajagandha, Amangura, Amukkirag, Asan, Asana, Asgard, Asgandh, Asgandha, Ashwagandha, Ashvagandha, Ashwagandha, Ashtanga, Asoda, Asundha, Asvagandha, Aswagandha, Avarada, Ayurvedic Ginseng, Cerise d’Hiver, Clustered Wintercherry, Ghoda Asoda, Ginseng Ayurvédique, Ginseng Indien, Hayahvaya, Indian Ginseng, Kanaje Hindi, Kuthmithi, Oroville, Payette, Physalis somnifera, Samm Al Ferakh, Samm Al Rerakh, Sogade-Beru, Strychnos, Turangi-Ghanda, Vajigandha, Winter Cherry, Withania, Withania somnifera.
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