Ashwagandha: 10 Proven Health Benefits and How to Use It Daily

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub native to India and North Africa, where it has been used for over 3,000 years in Ayurvedic medicine. Also known as 'Indian ginseng' or 'winter cherry', ashwagandha is a revered adaptogenic herb, meaning it helps the body adapt to stress and maintain homeostasis. The roots and leaves of the plant contain active compounds called withanolides, which are thought to be responsible for its potent health effects. Modern research has validated many of ashwagandha's traditional uses, highlighting its anti-inflammatory, antioxidant, anti-stress, and neuroprotective properties. Today, ashwagandha is widely available as a dietary supplement in the form of capsules, powders, and liquid extracts, making it easy to harness its benefits for overall well-being.

Top 10 Health Benefits of Ashwagandha

From reducing stress and anxiety to boosting immunity and enhancing cognitive function, here are the top 10 science-backed ashwagandha benefits for your overall health:

1. Reduces Stress and Anxiety

One of the most well-known ashwagandha benefits is its ability to help the body manage stress. As an adaptogen, ashwagandha has been shown in several studies to significantly reduce anxiety and stress levels by lowering cortisol, the primary stress hormone. Its anxiolytic effects have been demonstrated in various studies, with participants reporting improved mental well-being and increased resilience to daily stressors. While ashwagandha may be a promising natural option for managing mild anxiety and chronic stress, it should not replace prescribed care for serious mental health conditions under the guidance of a qualified specialist.

2. Improves Sleep Quality

If you struggle with insomnia or general sleep disturbances, ashwagandha may help improve both the quality and duration of your sleep. Several studies have found that participants taking ashwagandha reported faster sleep onset, longer total sleep time, and improved overall restfulness compared to those taking a placebo. These effects are thought to be related to ashwagandha's influence on the nervous system and its ability to reduce stress hormones, which often disrupt healthy sleep patterns. While not a sedative, ashwagandha's adaptogenic and calming properties can promote a more restful night's sleep, especially for those whose sleep is affected by stress or anxiety.

3. Boosts Immunity

Ashwagandha has been reported to possess immunomodulatory properties, supporting the body's natural defence mechanisms against infections and illnesses. Preliminary studies suggest that ashwagandha may enhance immune cell activity, including natural killer (NK) cells and certain white blood cells, enhancing the overall immune response. Additionally, ashwagandha may help mitigate the negative impact of chronic stress on immune function, which can otherwise weaken the body's ability to fight off disease. These findings make ashwagandha a potential natural adjunct for supporting immune health, particularly during periods of increased stress or seasonal illness.

4. Enhances Cognitive Function

Several studies indicate that ashwagandha can enhance memory, attention, and mental clarity. The herb is believed to exert neuroprotective effects, including reducing oxidative stress in the brain, supporting neuronal health, and modulating neurotransmitter activity. Studies in healthy adults and older individuals have found improvements in cognitive performance, including better reaction times and working memory. Ashwagandha's cognitive benefits may be especially relevant for those experiencing mild cognitive impairment or age-related declines, although more research is needed to establish its long-term effects and efficacy in neurodegenerative diseases.

5. Improves Athletic Performance

Ashwagandha supplementation has been linked to improved strength, endurance, and recovery in both athletes and non-athletes. Research indicates that it may enhance cardiorespiratory fitness, muscle strength, and coordination, likely due to its ability to lower oxidative stress and improve mitochondrial function in muscle cells. Some studies also suggest reduced exercise-induced muscle damage and faster recovery periods, making ashwagandha popular among those looking to optimise physical performance and training adaptation. These benefits are most pronounced with regular use and in conjunction with physical training, though more large-scale, long-term studies are warranted.

6. Anti-Inflammatory Effects

Ashwagandha exhibits notable anti-inflammatory properties, largely attributed to its withanolide content. Several studies have shown that ashwagandha can reduce markers of inflammation, such as C-reactive protein (CRP). This may be beneficial for individuals with chronic inflammatory conditions like arthritis or metabolic syndrome. The herb is thought to work by inhibiting inflammatory pathways and modulating immune cell activity. As a natural anti-inflammatory agent, ashwagandha may support overall health and complement other strategies for managing inflammation-related disorders, but it should not replace prescribed anti-inflammatory medications without medical supervision.

7. Antioxidant Properties

Rich in natural antioxidants, ashwagandha helps neutralise free radicals and reduce oxidative damage in the body. Its antioxidant effects are linked to various health benefits, including reduced cellular ageing, better immune function, and potential protection against chronic diseases related to oxidative stress, such as heart disease and neurodegenerative conditions. By enhancing the activity of antioxidant enzymes and reducing lipid peroxidation, ashwagandha may play a preventive role in maintaining cellular health and longevity, adding to its value as a comprehensive wellness supplement.

8. Supports Heart Health

Ashwagandha may support cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving endothelial (blood vessel) function. Some studies have found reductions in total cholesterol and triglyceride levels among participants taking ashwagandha supplements. Its ability to reduce inflammation and oxidative stress further contributes to a healthier cardiovascular system. These effects, combined with ashwagandha's stress-reducing properties, make it a promising adjunct for heart health, especially when combined with lifestyle measures like a healthy diet and regular exercise.

9. Improves Fertility and Testosterone in Men

Studies indicate that ashwagandha may improve sperm quality, increase testosterone levels, and enhance fertility in men. Research shows positive effects on semen parameters, including sperm count, motility, and volume, especially in men experiencing infertility or high stress levels. These benefits are thought to be related to ashwagandha's ability to modulate hormone balance, reduce oxidative damage to reproductive tissues, and support overall reproductive health. While it shows promise as a natural fertility aid, men experiencing infertility should consult a doctor for comprehensive evaluation and guidance.

10. Lowers Blood Sugar Levels

Some studies suggest that ashwagandha can help lower blood glucose levels and improve insulin sensitivity, making it potentially beneficial for people with diabetes or those at risk of developing the condition. Several studies have reported modest reductions in fasting blood sugar and improvements in HbA1c, a marker of long-term blood sugar control. The mechanisms likely involve both increased insulin secretion and greater insulin sensitivity at the cellular level. However, ashwagandha should not replace standard diabetes care or medications but may be considered as an adjunct in consultation with a doctor.

How to Use Ashwagandha Daily

Ashwagandha is available in multiple forms, including capsules, tablets, powders, and liquid extracts. Here are some tips for incorporating ashwagandha into your daily routine:

• Ashwagandha is most commonly available as capsules, tablets, or powder. Standardised root extracts are generally considered the most potent and effective form.
• The recommended daily dosage of ashwagandha ranges from 250 to 500 mg of standardised extract, typically divided into one or two doses per day.
• If using ashwagandha powder, you can mix it into smoothies, yoghurt, or warm milk for a nourishing and calming beverage. Capsules can be taken with water or as directed by your doctor.
• For best results, use ashwagandha consistently for at least 8–12 weeks, allowing your body time to adapt and experience the full benefits.
• Start with the lowest effective dose and gradually increase if needed, always staying within the recommended range.

Side Effects and Precautions

While ashwagandha is generally well-tolerated when used at recommended doses, it's essential to be aware of potential side effects and safety considerations:

• Common ashwagandha side effects may include digestive discomfort, diarrhoea, and nausea, especially when taken on an empty stomach.
• In rare cases, ashwagandha may cause liver damage, so individuals with liver conditions should use caution and consult a doctor.
• Ashwagandha may interact with certain medications, such as sedatives, thyroid hormone medicines, and immunosuppressants, so always inform your doctor about any supplements you are taking.
• Pregnant and breastfeeding women should avoid ashwagandha due to limited safety data.
• Individuals with autoimmune conditions, such as rheumatoid arthritis or lupus, should consult a doctor before using ashwagandha, as it may stimulate the immune system.
• Stop using ashwagandha and seek medical attention if you experience signs of an allergic reaction, such as a rash, itching, or difficulty breathing.

Remember, while ashwagandha is generally safe and offers numerous potential health benefits, it's always best to consult a qualified doctor before starting any new supplement regimen.

Best Time and Form to Take Ashwagandha

To maximise the potential ashwagandha benefits, it's essential to consider the best time and form to take this herbal supplement:

• For stress and anxiety relief, taking ashwagandha in the morning may help you better cope with daily stressors.
• If your primary goal is to improve sleep quality, taking ashwagandha in the evening, about an hour before bedtime, may be most effective.
• For general wellness and adaptogenic support, you can take ashwagandha at any time of day, preferably with meals to enhance absorption and reduce the risk of digestive discomfort.
• Ashwagandha is available in various forms, including capsules, tablets, powders, and liquid extracts. Capsules and tablets offer a convenient, pre-measured dose, while powders allow for more flexibility in dosing and can be easily mixed into beverages or food.
• When choosing an ashwagandha supplement, opt for high-quality, standardised extracts from reputable brands. Look for products that have been third-party tested for purity and potency, and choose extracts standardised to contain at least 5% withanolides, the primary active compounds in ashwagandha.

Remember, consistency is key when taking adaptogenic herbs like ashwagandha. It may take several weeks of regular use to notice the full range of benefits, so be patient and maintain a consistent supplementation routine in consultation with your doctor.

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FAQs

Is it good to take ashwagandha every day?

Yes, it is generally safe to take ashwagandha daily at recommended doses. As an adaptogenic herb, ashwagandha is designed for long-term use to help the body maintain balance and cope with stress. However, it's always best to consult a doctor before starting any new supplement regimen.

Is ashwagandha good for men?

Yes, ashwagandha offers several potential benefits for men, including improved fertility, increased testosterone levels, enhanced muscle strength and recovery, and reduced stress and anxiety. These effects may be particularly beneficial for men experiencing infertility, low testosterone, or high stress levels.

What is ashwagandha mostly used for?

Ashwagandha is mostly used for its adaptogenic properties, helping the body cope with stress and maintain balance. It is commonly used to reduce stress and anxiety, improve sleep quality, boost immunity, enhance cognitive function, and support overall well-being.

Is ashwagandha safe for the liver and kidneys?

When taken at recommended doses, ashwagandha is generally safe for the liver and kidneys. However, in rare cases, ashwagandha may cause liver damage, so individuals with pre-existing liver conditions should use caution and consult a doctor before use.

Is ashwagandha safe for women?

Yes, ashwagandha is generally safe for women when used at recommended doses. It may offer benefits such as reduced stress and anxiety, improved sleep, and hormone balance. However, pregnant and breastfeeding women should avoid ashwagandha due to limited safety data.

Who should not take ashwagandha?

Pregnant and breastfeeding women, individuals with autoimmune disorders, and those taking certain medications (such as sedatives, thyroid hormone medicines, or immunosuppressants) should not take ashwagandha without first consulting a doctor. Additionally, people with known allergies to plants in the nightshade family should avoid ashwagandha.