9 Proven Health Benefits of Ashwagandha

9 Proven Health Benefits of Ashwagandha


Ashwagandha is an important herb in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing.

Reduce stress and anxiety

Ashwagandha is perhaps best known for its ability to reduce stress. It helps control mediators of stress, including heat shock proteins, cortisol, and stress-activated c-Jun N-terminal protein kinase.

Improve athletic performance

Ashwagandha may also improve heart and lung fitness, which is important for healthy adults and athletes.

Help Mental Health Conditions

In one study, people with schizophrenia 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.

Additionally, some evidence suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.

Boost Testosterone

Ashwagandha treatment increased sperm concentration, semen volume, and sperm motility in men with low sperm count, but more high-quality studies are needed to confirm these effects.

Reduce blood sugar levels

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

May reduce inflammation

Ashwagandha contains compounds that may reduce inflammation in the body. These compounds include WA, which targets inflammatory pathways and may reduce levels of inflammatory proteins.

Improve Brain Function

Taking ashwagandha may benefit cognitive function in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Improve sleep

Some studies suggest that ashwagandha may help with sleep issues, and a review of five high quality studies found that ashwagandha had a small but significant positive effect on overall sleep quality.

Relatively safe

Ashwagandha is a safe supplement for most people, although its long-term effects are unknown. It appears to be effective for managing certain health conditions, including stress, anxiety, and insomnia.

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