Effects of ashwagandha

Potential benefits of ashwagandha include improved athletic performance and sleep. Some research suggests that this herb may help people with conditions such as anxiety and infertility, but stronger studies are needed.

Ashwagandha is one of the most important herbs in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing.

People have used ashwagandha from reliable sources for thousands of years to relieve stress, increase energy levels, and improve concentration.

“Ashwagandha” means “smell of the horse” in Sanskrit, referring to the herb’s scent and potential ability to increase strength. Its botanical name is Withania somnifera, and it is also known by several other names, including “Indian ginseng” and “winter cherry”.

The ashwagandha plant is a small, yellow-flowered shrub native to India and Southeast Asia. People use extracts or powder from the plant’s roots or leaves to treat various conditions, including anxiety and fertility problems.

Here are 8 potential benefits of ashwagandha, based on research.

1. May help reduce stress and anxiety

Ashwagandha is perhaps best known for its stress-reducing abilities. It is classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha may help regulate stress mediators, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).

It also reduces activity in the hypothalamic-pituitary-adrenal (HPA) axis, a system in the body that regulates the stress response.

According to a reliable source, ashwagandha supplements may help relieve stress and anxiety.

In a small study involving 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks experienced significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

Those who took ashwagandha supplements also experienced improved sleep quality compared with the placebo group.

Another study involving 60 people found that those who took 240 mg of ashwagandha extract daily for 60 days experienced significantly reduced anxiety compared with those who received a placebo.

Thus, early research suggests that ashwagandha may be a useful supplement for managing stress and anxiety.

However, a 2021 study concluded that there is insufficient evidence to reach a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders, such as anxiety.

SUMMARY Ashwagandha may be effective for reducing stress and anxiety symptoms. However, further research is needed to reach a consensus on the appropriate forms and dosages for treating stress and stress-related disorders.

2. May benefit athletic performance

Research has shown that ashwagandha may benefit athletic performance and may be a worthwhile supplement for athletes.

One analysis of the research included 12 studies in which participants took daily doses of ashwagandha ranging from 120 mg to 1,250 mg. The results suggest that the herb may improve physical performance, including strength and oxygen use during exercise.

Another analysis that examined five studies found that taking ashwagandha significantly increased maximal oxygen consumption (VO2 max) in healthy adults and athletes.

VO2 max is the maximum amount of oxygen a person can use during intense activity. It is a measure of cardiovascular and lung fitness.

Optimal VO2 max is important for both athletes and non-athletes. Low VO2 max is associated with an increased risk of mortality, while higher VO2 max is associated with a lower risk of heart disease.

In addition, ashwagandha may help increase muscle strength.

In a 2015 study, male participants who took 600 mg of ashwagandha daily and participated in resistance training for 8 weeks experienced significantly greater increases in muscle strength and size than the placebo group.

SUMMARY Ashwagandha may help improve physical performance in athletes and healthy adults, including VO2 max and strength.

3. May reduce symptoms of certain mental health conditions

Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.

In one study, researchers examined the effects of ashwagandha in 66 people with schizophrenia who experienced depression and anxiety.

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks experienced greater reductions in depression and anxiety than those who took a placebo.

Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.

A 2021 review concluded that ashwagandha may help treat depression, anxiety, insomnia, and other mental health-related and neurological problems.

However, further research is needed for all of these uses.

SUMMARY The limited research available suggests that ashwagandha may help reduce symptoms of depression and may benefit people with certain mental health conditions. However, further research is needed.

4. May help increase testosterone and improve male fertility

Some studies have shown that ashwagandha supplements improve male fertility and increase testosterone levels.

In one study, 43 men aged 40–70 who were overweight and experiencing mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.

The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants taking the herb had testosterone levels 14.7% higher than those taking a placebo.

In addition, a review of 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 normal sperm counts.

However, further studies are needed.

SUMMARY Ashwagandha may help increase testosterone levels and may offer some benefits for male fertility. However, more research is needed.

5. May lower blood sugar levels

Limited evidence suggests that ashwagandha may offer some benefits for people with diabetes or high blood sugar.

A review of 24 studies, including 5 clinical trials conducted in people with diabetes, found that ashwagandha treatment significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood fats, and oxidative stress markers.

This may be because certain compounds in ashwagandha—including one called withaferin A (WA)—have powerful antidiabetic effects and may promote the uptake of glucose from the bloodstream by cells.

However, research is currently limited, and more well-designed studies are needed.

SUMMARY Limited evidence suggests that ashwagandha may lower blood sugar levels by affecting insulin secretion and the ability of cells to absorb glucose.

6. May reduce inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.

Animal studies have shown that WA may help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there is some evidence that ashwagandha may also help reduce inflammatory markers in humans.

In a 2021 study, researchers gave people with COVID-19 an Ayurvedic medicine containing 0.5 grams of ashwagandha and other herbs twice daily for 7 days. This reduced the participants’ levels of the inflammatory markers CRP, IL-6, and TNF-α compared with placebo.

The treatment preparation also contains the following:

• 1 gram of giloy ghanvati (Tinospora cordifolia)
• 2 grams of swasari ras (traditional herbal-mineral preparation)
• 0.5 grams of tulsi ghanvati (Ocimum sanctum)

However, research on the potential effects of ashwagandha on inflammation remains limited.

SUMMARY Ashwagandha may help reduce inflammatory markers in the body. However, more research is needed.

7. May improve brain function, including memory

Taking ashwagandha may benefit cognitive function.

A review of five clinical studies found early evidence that ashwagandha may improve cognitive function in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions that may benefit include:

• executive function
• Attention
• reaction time
• performance on cognitive tasks

A study of 50 adults found that taking 600 mg of ashwagandha extract daily for 8 weeks resulted in significant improvements in the following measures compared with a placebo:

• immediate and general memory
• Attention
• information processing speed

Researchers noted that compounds in ashwagandha, including WA, exert antioxidant effects in the brain, which may benefit cognitive health.

However, more research is needed before experts can draw firm conclusions.

SUMMARY Ashwagandha supplements may improve memory, reaction time, and the ability to perform tasks in certain populations. However, more research is needed.

8. May help improve sleep

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep problems.

For example, a study of 50 adults aged 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 a placebo.

In addition, a review that included five high-quality studies found that ashwagandha:

• has a small but significant positive effect on overall sleep quality
• reduces anxiety levels
• help people feel more alert when they wake up

The effects were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.

SUMMARY The latest evidence suggests that ashwagandha may be an effective natural remedy for improving sleep, and may be especially helpful for people with insomnia.

Safety and side effects

Ashwagandha is likely safe for most people when used for up to 3 months, although its long-term effects are unknown.

However, ashwagandha may not be safe if a person:

• are pregnant, as high doses may lead to pregnancy loss are breastfeeding
have hormone-sensitive prostate cancer take certain medications, such as benzodiazepines, anticonvulsants, or barbiturates are about to undergo surgery have an autoimmune or thyroid disease have liver problems

Some people who use ashwagandha supplements have reported the following adverse effects:

• upper gastrointestinal discomfort
drowsiness diarrhea vomiting

The effects of ashwagandha may not be immediate, and you may need to take it for several months before you notice its effects.

Always talk to your doctor to make sure it is safe to use ashwagandha or other supplements.

Dosage

Ashwagandha dosage recommendations vary. For example, research has shown that doses of 250–1,250 mg per day are effective for various conditions. Consult a healthcare professional if you have questions about ashwagandha dosage.

You can take ashwagandha in several ways, either as a single dose or in multiple doses per day. You can also take it with food or on an empty stomach.

How much ashwagandha can you take per day? Learn more.

SUMMARY Although ashwagandha is safe for most people, it is not safe for everyone. It is important to consult a healthcare professional before taking ashwagandha to make sure it is safe for you and that you are using a safe dose.

Frequently Asked Questions

What are the benefits of taking ashwagandha?

Potential benefits of ashwagandha include:

• reducing stress
• improving sleep
• enhancing athletic performance
• improving memory
• increasing male fertility
• reducing inflammation
• managing blood sugar levels

What happens if you take ashwagandha every day?

It takes time for the effects of ashwagandha to appear, so a healthcare professional may recommend taking one dose daily. However, the long-term effects are unknown, and experts recommend using it for no more than 3 months.

Who should not take ashwagandha?

Ashwagandha may not be safe:

• during pregnancy
• while breastfeeding
• if you have prostate cancer, a thyroid problem, or an autoimmune disease
• if you are about to undergo surgery
• if you have liver problems
• if you take benzodiazepines or other medications

Always consult a healthcare professional before using ashwagandha.

Why hasn't the FDA approved ashwagandha?

Because ashwagandha is a natural herbal supplement, the U.S. Food and Drug Administration (FDA) does not regulate it.

Ashwagandha is an ancient herb with numerous potential health benefits.

The study's findings suggest that it may help reduce anxiety and stress, support restful sleep, and even improve cognitive function in certain populations.

Ashwagandha is likely safe for most people in the short term. However, it is not suitable for everyone, so it is important to speak with a healthcare professional before adding ashwagandha to your routine.

Try it today: Here are more ideas for reducing stress:

• Spend some time outdoors.
• Try to get enough sleep.
• Move your body through enjoyable activities.
• Spend time with your loved ones.
• Set boundaries to protect and prioritize your physical and mental health.
• Read this article for more ways to reduce stress and anxiety.

Can ashwagandha help with sleep?

Within a few weeks, ashwagandha may help you fall asleep faster, sleep better throughout the night, and wake up less often.

Insomnia is a common sleep problem that can significantly affect your physical and mental well-being. Since many insomnia medications can have negative side effects, many people have turned to holistic and herbal remedies for relief.

In Ayurvedic medicine, certain components found in plants or fungi are called adaptogens. Among these, ashwagandha (Withania somnifera L. Dunal) is a well-known adaptogen that stands out for its ability to reduce stress and improve sleep.

Does ashwagandha help you fall asleep?

Yes, ashwagandha may help improve sleep quality in several ways.

An 8-week study published in 2021 with 80 participants examined how ashwagandha root extract affects sleep in individuals with and without insomnia. Notably, it resulted in significant improvements in sleep, particularly among those with insomnia.

Ashwagandha supplementation improved sleep in the following ways:

• Reduced sleep onset latency: It took less time to fall asleep.
• Improved sleep efficiency: Participants spent more time in restorative sleep.
• Increased total sleep time: The overall duration of sleep increased.
• Reduced wakefulness after sleep onset: Participants spent less time awake after initially falling asleep.
• Participants also reported increased mental alertness when they woke up the next day.

In a 2019 Indian hospital study, 60 participants took ashwagandha capsules or a placebo for 10 weeks. Using sleep actigraphy (a small, wrist-worn device) and other assessments, the study concluded that ashwagandha significantly reduced the time needed to fall asleep and improved sleep efficiency and quality.

Another 2020 study examined the effects of a standardized ashwagandha extract on sleep in 150 healthy individuals who reported poor sleep quality. After 6 weeks, the group of participants taking the extract experienced a 72% improvement in sleep quality, compared with 29% in the placebo group.

The extract also resulted in significant improvements in various aspects of sleep, including efficiency, duration, latency, and wakefulness after sleep onset. Quality-of-life scores in different areas also improved, and no participant reported adverse side effects.

What happens to your body when you start taking ashwagandha?

Ashwagandha is thought to work by regulating the body’s stress response through its adaptogenic properties, helping to balance stress hormone levels and reduce anxiety.

It may also modulate neurotransmitters such as serotonin and GABA, contributing to improved mood and relaxation.

Additionally, its anti-inflammatory, antioxidant, and immunomodulatory effects may contribute to overall well-being. However, further research is needed to confirm these findings.

What forms of ashwagandha are available for sleep?

Ashwagandha is available in various forms, including:

• powder
• capsules or tablets
• liquid extract
• tea (often combined with other calming herbs)

If you want faster effects, liquid forms or teas may be a better choice. For consistent and controlled dosing, capsules or tablets may be preferable.

Keep in mind that most studies highlight the sleep benefits of ashwagandha over a longer period, often several weeks. Some individuals may experience an energy boost shortly after consuming the herb, which could potentially disrupt sleep if taken right before bedtime.

How much ashwagandha should I take to sleep?

The appropriate dosage of ashwagandha for sleep may vary depending on factors such as your individual response, the form of ashwagandha you use, and the concentration of active compounds in the product.

As a general guideline:

• Powder: Typical doses are 1–2 grams of ashwagandha root powder per day, divided into two doses.
• Capsules or tablets: Standard doses often range from 225–600 milligrams (mg) per day, divided into separate doses.
• Liquid extract: The usual dose is approximately 1–2 milliliters (ml) of the extract, taken two to three times daily. This corresponds to approximately 600–1,200 mg of ashwagandha per day. Concentrations may vary, so be sure to follow the instructions.
• Tea: Generally, 1–2 cups of ashwagandha tea per day are recommended.

Taking ashwagandha with food may result in a more gradual release of the herb’s active compounds, which may reduce the risk of sudden energy spikes.

Regardless of which type of ashwagandha you take, we recommend speaking with a healthcare professional who can help determine the right amount for you.

How long does ashwagandha take to work for sleep?

The time it takes ashwagandha to work for sleep may vary from person to person.

In general, many studies suggest that noticeable improvements in sleep quality and relaxation may occur after several weeks of continuous use.

Ashwagandha, a natural adaptogen, may potentially improve sleep quality in people with and without insomnia. Studies suggest that ashwagandha may help you fall asleep faster, sleep better throughout the night, and wake up less often.

It is important to consult a healthcare professional before using ashwagandha, especially if you have an underlying condition or take medications.

Can ashwagandha trigger anxiety?

It is uncommon, but individual reactions to herbs may vary, and in some cases ashwagandha may trigger or worsen anxiety.

Ashwagandha (Withania somnifera (L.) Dunal) has considerable significance as a medicinal herb, with a history spanning more than 3,000 years in Ayurvedic and Indigenous medicine. The root has traditionally been used to relieve stress, increase strength, and promote overall well-being.

Still, as with any herbal supplement or medication, individual reactions may vary, and some people may experience unexpected side effects, including anxiety or panic attacks.

Quick answer: Can ashwagandha cause anxiety?

Although ashwagandha is generally known for its calming properties, it may trigger anxiety in some individuals.

People’s reactions to ashwagandha may vary depending on their individual body chemistry. What calms one person may make another even more restless. In addition, ashwagandha may potentially interact with other medications or supplements, causing unexpected anxiety.

Can too much ashwagandha cause anxiety?

Ashwagandha is widely known for its stress- and anxiety-reducing abilities, but excessive consumption of any substance can sometimes lead to unexpected effects, including worsening anxiety.

There is concern that excessive use of ashwagandha may affect thyroid hormone levels in some individuals, potentially leading to hyperthyroidism (overactive thyroid).

In one case study, a healthy 62-year-old woman used ashwagandha root extract (ARE) to relieve stress. She reported no adverse symptoms during the first weeks of irregular supplementation, but after taking a continuous daily dose of 1,950 milligrams (mg) for 2 months, she experienced symptoms of thyrotoxicosis (excessive thyroid hormone levels), including anxiety, fatigue, weight loss, “hysterical” behavior, and other symptoms.

However, it is important to note that most studies on the subject suggest that ashwagandha may benefit thyroid health by helping balance thyroid hormone levels, particularly in cases of hypothyroidism.

For example, during an 8-week study, 600 mg of ashwagandha root extract daily resulted in significant improvements in thyroid hormone levels (TSH, T3, and T4) in patients with subclinical hypothyroidism. The treatment effectively normalized these levels during the study period, and only a small percentage of participants (8%) reported mild and temporary side effects.

The optimal dosage of ashwagandha may vary from person to person. Taking more than the recommended dose may lead to an imbalance in its effects, which can increase restlessness and anxiety.

Can ashwagandha use cause panic attacks?

Although there are no studies suggesting that ashwagandha can cause panic attacks, anecdotal reports suggest that they may occur in some individuals.

Ashwagandha’s positive effects on mood may be partly attributed to its effects on serotonin and GABA. However, just like medications that affect these neurotransmitters, not everyone responds in the same way. Thus, it is possible that it may trigger a panic attack in some people.

Can stopping ashwagandha use cause anxiety?

Stopping the use of any herb may lead to a temporary increase in anxiety symptoms, especially if the herb was used to treat stress or anxiety. This phenomenon, known as rebound anxiety, can occur when substances that affect the balance of neurotransmitters in the brain are suddenly discontinued.

However, it is important to note that there are no known studies suggesting that stopping ashwagandha can cause anxiety. In fact, the evidence suggests that, as a true adaptogen, ashwagandha generally does not affect bodily functions more than necessary and does not cause withdrawal symptoms.

Can ashwagandha be used to treat anxiety?

The study strongly supports ashwagandha’s potential for treating various conditions, particularly anxiety and central nervous system (CNS) disorders.

A 2019 study examined the effects of ashwagandha on stress in adults. Participants took ashwagandha or a placebo for 60 days. Those who took ashwagandha showed reduced anxiety and stress. Stress-related hormone levels also improved.

Ashwagandha is widely considered a safe and effective supplement for alleviating anxiety and depression. However, not everyone has the same brain and body chemistry, and every medication and dietary supplement can affect people differently.

It is important to use ashwagandha supplements cautiously and under the guidance of a healthcare professional, especially if you have thyroid or autoimmune diseases or take blood sugar- or blood pressure-lowering medications.

Source: www.healthline.com