Ashwagandha has a long history as an herbal remedy and is now widely sold as a modern supplement. The plant is called Withania somnifera, and products are usually made from its root, leaves, or extracts made from them. In the past, people used ashwagandha for strength, energy, focus, stress support and general well-being. Today, many of these same uses are still discussed, and research has focused mainly on stress, sleep, physical performance, brain function, testosterone and male fertility. Ashwagandha comes in powders, capsules, liquids, gummies and teas, while traditional versions usually use powdered root. The plant has natural compounds called withanolides, which studies link to stress, inflammation and other body processes.
1. Helps Support Stress Management
Helping with stress is one of the most talked-about uses of ashwagandha. Studies have looked at perceived stress, anxiety and cortisol, while traditional use has focused on helping the body deal with physical and mental pressure. Ashwagandha is often called an adaptogen, and its compounds have been studied for how they affect the body's stress response. Some clinical studies found lower stress levels and cortisol levels in people who took certain ashwagandha extracts.
Studies have used different forms and amounts. One study with 58 people used 250 or 600 milligrams of extract for eight weeks and found lower stress and cortisol compared to a placebo. Another study with 60 people used 240 milligrams daily for 60 days and found lower anxiety compared to a placebo. A separate clinical trial found better well-being, energy, focus and sleep in people who took ashwagandha capsules daily.
Studies also link ashwagandha to several body processes related to stress control. Research has looked at cortisol, the HPA axis and other stress-related processes. Withanolides have also been studied for their effects on the nervous system, hormone system and inflammation. These findings help explain why stress and anxiety remain major topics of interest for ashwagandha.
2. Supports Better Sleep
Sleep is another major area where ashwagandha has been studied. Research has looked at sleep quality, sleep problems and alertness after waking up. Some studies found better sleep in people taking ashwagandha extracts, and traditional use also links the herb to relaxation and better rest. Studies have included adults with sleep problems as well as older adults.
One study with adults aged 65 to 80 used 600 milligrams of ashwagandha root daily for 12 weeks and found better sleep quality and more mental alertness after waking. Another study used 120 milligrams of extract daily for six weeks and found better sleep improvement than a placebo. A study with adults who had insomnia also found faster sleep onset, better sleep quality and more alertness after waking.
A review of five high-quality studies found a small positive effect on overall sleep quality, along with less anxiety and more alertness after waking. These effects were stronger in people with insomnia and in studies using more than 600 milligrams daily for eight weeks or longer.
3. Supports Energy and Daily Well-Being
Ashwagandha has traditionally been linked to energy, strength and general vitality. It is also used today by people looking for help with low energy, stress and focus. In one clinical trial, people who took ashwagandha capsules daily reported better well-being, and many also reported more energy, better focus and better sleep.
The link between stress and energy shows up again and again in the research. Stress can cause tiredness, poor focus and bad sleep, and studies on ashwagandha have measured several of these areas together. Improvements reported in individual studies include energy, focus, well-being and sleep, which are all part of the wider discussion about the herb.
Traditional preparations usually use dried ashwagandha root powder, while modern products come as capsules, extracts, liquids, gummies and tea. The amount and strength of plant compounds can differ between these products, so products are not necessarily the same just because they contain the same plant.
4. May Support Exercise Performance and Strength
Ashwagandha has been studied for several parts of physical performance, including strength, muscle size and oxygen use during exercise. An analysis of 12 studies looked at doses from 120 to 1,250 milligrams per day and found improvements in physical performance measures, including strength and oxygen use. Another analysis of five studies found improvements in maximum oxygen use, or VO2 max, in healthy adults and athletes.
VO2 max is the maximum amount of oxygen a person can use during intense exercise, and it is used to measure fitness of the heart and lungs. So studies on ashwagandha have looked beyond just feelings of energy and checked measurable exercise results. This has led to more interest in the herb among athletes and people who exercise regularly.
Strength and muscle growth have also been studied. In one study, men who took 600 milligrams of ashwagandha daily while doing resistance training for eight weeks gained more muscle strength and size than the placebo group. So combining the supplement with resistance training was an important part of that study.
5. Supports Testosterone and Male Fertility
Testosterone and male reproductive health are areas where ashwagandha has gotten a lot of attention. Studies have looked at testosterone, DHEA-S, sperm concentration, semen volume and sperm movement. Some studies found improvements in these areas among certain groups of men who used ashwagandha extracts.
One study with 43 men aged 40 to 70 who were overweight and mildly tired found that those taking ashwagandha extract had an 18% bigger increase in DHEA-S and a 14.7% bigger increase in testosterone compared to placebo. DHEA-S is a hormone involved in making testosterone.
Studies have also looked at sperm quality. A review of four studies found increases in sperm concentration, semen volume and sperm movement in men with low sperm counts. In men with normal sperm counts, increases in sperm concentration and movement were also found. Research also points to evidence about testosterone and sperm quality, though more research is needed to fully understand the effects on fertility.
6. Supports Memory and Cognitive Function
Brain function is another area studied with ashwagandha. Studies have looked at memory, attention, decision-making, reaction time and how fast the brain processes information. A review of five clinical studies found early evidence in certain groups, including older adults with mild memory problems and people with schizophrenia.
One study with 50 adults used 600 milligrams of ashwagandha extract daily for eight weeks. Compared to placebo, the people taking the extract showed better immediate and general memory, attention and information-processing speed. These results give a more detailed picture of the brain areas studied, instead of treating focus or memory as just one single outcome.
The plant's compounds have also been studied for their antioxidant effects in the brain. Withaferin A and other compounds in ashwagandha have been studied for brain health and body processes. Studies have also linked better sleep and more alertness after waking with some ashwagandha products, adding another area of interest around brain performance.
7. Supports Blood Sugar and Metabolic Health
Ashwagandha has been studied for blood sugar and several related metabolic measurements. Studies have looked at blood glucose, HbA1c, insulin, blood fats and oxidative stress markers. A review of 24 studies, including five clinical studies with people who have diabetes, found lower levels of these measurements after ashwagandha treatment.
Certain compounds in ashwagandha, including withaferin A, have been studied for how they affect blood glucose. Studies have looked at effects on insulin and how well cells take in glucose from the blood. These findings have added to research interest in ashwagandha and metabolic health.
Metabolic research also goes beyond just blood glucose. Insulin, blood fats and oxidative stress markers have been measured in studies, giving researchers several ways to check possible metabolic effects. Different products and amounts have been used across studies, so the research does not all involve one single identical ashwagandha product.
8. Supports Inflammatory and Antioxidant Processes
Ashwagandha has compounds that have been studied for their link to inflammation. Withaferin A is one compound that has gotten special attention. Studies have looked at inflammatory proteins and markers, including CRP, IL-6 and TNF-alpha, while lab and animal studies have also looked at other inflammation pathways.
Human research includes a study where people with COVID-19 took an Ayurvedic formula containing ashwagandha along with other ingredients. This treatment was linked to lower CRP, IL-6 and TNF-alpha compared to placebo. Since the formula had several ingredients, these findings are about the whole formula, not ashwagandha alone.
Ashwagandha's antioxidant properties are also discussed in relation to its natural compounds. These properties have been studied in connection with brain function, oxidative stress and inflammation. Together, these areas of research have added to wider interest in the biological effects of ashwagandha.
Common Forms and Ways to Use Ashwagandha
Ashwagandha comes as powder, capsules, extracts, liquids, gummies and tea. Traditional preparations usually use dried, ground root powder mixed into warm milk, while modern supplements may contain roots, leaves or their extracts. Different products can have different strengths of active plant compounds.
Studies have used a wide range of amounts, roughly 120 to 1,250 milligrams daily, while many clinical trials have used between 125 and 600 milligrams per day for stress-related research. The amount used in a study depends on the type of product and what result is being studied.
Ashwagandha can be taken as one daily dose or split into multiple doses, and studies have used both methods. It can also be taken with meals or on an empty stomach. Since products differ, the amount of plant material listed on a product label does not necessarily match the strength of compounds used in a clinical study.
Safety and Side Effects
Short-term use is generally well tolerated by many people, but there are situations where ashwagandha may not be suitable. Reported side effects include upper stomach discomfort, nausea, diarrhea, vomiting and drowsiness. Information about long-term use is still limited.
Pregnancy and breastfeeding are important safety concerns. Ashwagandha may also not be suitable for people with autoimmune conditions, thyroid problems, liver problems or hormone-sensitive prostate cancer. It is also not recommended before surgery.
Medicine interactions are another important thing to consider. Possible interactions include medicines such as benzodiazepines, anticonvulsants, barbiturates, sedatives, diabetes medicines, high blood pressure medicines and medicines that affect the immune system or thyroid. These interactions make it important to think about the product and your personal situation before using ashwagandha.
FAQs
1. What is ashwagandha commonly used for?
Ashwagandha is commonly used for stress, anxiety, sleep, energy, focus, exercise performance, memory, testosterone and male fertility. Different products have been studied for different purposes.
2. Can ashwagandha support sleep?
Studies have looked at sleep quality, how fast people fall asleep and alertness after waking up. Studies have found improvements in several sleep-related measurements, including in people with sleep problems.
3. Does ashwagandha support exercise performance?
Studies have looked at strength, muscle size and VO2 max. Studies have found improvements in physical performance measurements in healthy adults, athletes and people doing resistance training.
4. Can ashwagandha affect testosterone?
Some studies have found increases in testosterone and DHEA-S in certain groups of men. Studies have also looked at sperm concentration, semen volume and sperm movement.
5. What forms of ashwagandha are available?
Ashwagandha is available as root powder, capsules, extracts, liquids, gummies and tea. Traditional products usually use powdered root, while modern products can contain root, leaves or their extracts.
6. What are the commonly reported side effects of ashwagandha?
Reported side effects include stomach discomfort, nausea, diarrhea, vomiting and drowsiness. There are also several health conditions and medicines that need extra caution.
Disclaimer: Ashwagandha research covers stress, sleep, exercise, brain function, hormones, fertility, blood sugar and inflammation, but the products and amounts used vary a lot between studies.
