1. 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 appears to help control mediators of stress, including heat shock proteins
2. May benefit athletic performance
Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.
One analysis of research included 12 studies in men and women who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise
3. 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 certain populations.
4. May help boost testosterone and increase fertility in men
Ashwagandha 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 8 weeks.
The ashwagandha treatment was associated with an 18% greater 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.
Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count.
It also increased sperm concentration and motility in men with normal sperm count
5. 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 5 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.
It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream
6. May reduce inflammation
Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.
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.
7. May improve brain function, including memory
Taking ashwagandha may benefit cognitive function.
One review that included five clinical studies noted there was early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit included
- 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 8 weeks led to significant improvements in the following measures compared with taking a placebo
- immediate and general memory
- attention
- information-processing speed
8. May help improve sleep
Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.
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