What is Ashwagandha? : Health Benefits, Plant & Uses

Ashwagandha is an evergreen shrub that grows in India, the Middle East, and parts of Africa. The plant is well-known for its medicinal value. This herb is an important part of Ayurveda, India’s century-old traditional system of medicine. The roots, leaves, and berries are used for their medicinal properties that are effective in treating stress and anxiety-related problems, and fertility issues.
The name “Ashwagandha” is derived from the Sanskrit language, meaning “fragrance of the horse”. It refers to the herb’s scent and its potential ability to increase strength. The scientific name of Ashwagandha is Withania somnifera, also known as “Indian ginseng” and “winter cherry.” Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions and health issues. Ashwagandha has proven and science-based benefits for treating health problems when taken as powders, supplements, or raw forms. This article describes the traditional uses of Ashwagandha and its possible health benefits. 

Top 9 Health Benefits of Ashwagandha

Scientific studies have suggested that ashwagandha can benefit humans by providing remedial solutions in several conditions. Some of the research-based and science-backed health benefits of ashwagandha are as follows:

Help Reduce Stress And Anxiety

Ashwagandha is best known for its ability to control stress and produce a calming effect. It has some anxiety-reducing effects and helps the body cope with stress. Researchers have suggested that it helps reduce cortisol levels, a hormone released in response to stress. A study conducted with 58 participants who took 250 to 600 mg of ashwagandha extract for 8 weeks showed a significant reduction in perceived stress and cortisol levels. 

Boost Energy Levels

Ashwagandha has been found effective in increasing stamina and reducing fatigue levels in people. It may also help improve exercise and athletic performance with increased muscle strength. It was revealed in a study that male participants who took 600 mg of ashwagandha per day had significant gains in muscle strength and size. The results also suggest the herb may enhance physical performance, including strength and oxygen use during exercise. Ashwagandha may also help reduce body fat and inflammatory conditions that can enhance energy levels. 

Enhances Fertility In Men And Women

Ashwagandha has also been known to enhance fertility in both men and women. A review of four studies showed that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men. Another study found that it improved ovarian function in women. Separately, in a stress-related study, researchers found ashwagandha increases testosterone levels in males. 

Supports Heart Health

Studies have shown that ashwagandha can increase VO2 max levels, the maximum amount of oxygen taken during physical exercise by healthy adults and athletes. These levels indicate how well the heart and lungs deliver oxygen to muscles during intense activity. Thus, higher VO2 max levels indicate a healthy heart performing well under strains. Additionally, ashwagandha may help reduce cholesterol levels in the body and protect against heart failure. 

Reduces Blood Pressure

Ashwagandha has some positive effects in reducing blood pressure. One study showed that taking ashwagandha in regular doses can effectively lower blood pressure in people suffering from hypertension. Additionally, ashwagandha may help reduce stress and anxiety, which eventually can contribute to reduced blood pressure. 

Regulates Blood Sugar Levels

Some studies on the benefits of Ashwagandha suggested that it improves insulin sensitivity in people with type II diabetes and helps regulate blood sugar levels. A review of clinical studies in people with diabetes found that treatment with ashwagandha significantly reduces blood sugar. It is believed that certain compounds within ashwagandha, including one called Withaferin A (WA), have powerful anti-diabetic properties. It may help stimulate your body to take in glucose from the bloodstream and maintain the blood sugar at the optimum level. 

Sharpens Focus And Memory

Ashwagandha may help improve cognitive abilities and attention spans, as well as immediate and general memory.  One review that included five clinical studies has found evidence that ashwagandha can improve cognitive functioning and response time in certain populations, including older adults. 
A study of 50 adults showed that taking 600 mg of ashwagandha extract daily for 8 weeks significantly improved immediate and general memory, attention, and information-processing speed. Researchers note that some components found in ashwagandha have antioxidant effects on the brain, which may benefit cognitive health. 

Reduces Inflammation

Researchers have found that certain compounds in ashwagandha, including Withaferin A, help reduce levels of C-reactive protein, which is an inflammatory marker. In another study, researchers analyzed that an ayurvedic drug with 0.5 grams of ashwagandha taken twice a day for 7 days reduced patients’ levels of inflammatory indicators. One study showed that it might reduce muscle pain and inflammation in people with arthritis. 

Improve Sleep Quality

Some evidence suggests that ashwagandha helps in restful sleep and improves mental alertness upon waking up. A study involving 50 adults aged 60-80 revealed that a daily dose of 600 mg of ashwagandha for 12 weeks significantly improved their sleep quality. The researchers noted that results were more pronounced in people with insomnia. Reviews by various participants suggested that ashwagandha can be an effective natural remedy to reduce stress and improve sleep quality.     

Side-Effects of Ashwagandha On Human Body

Ashwagandha is an important herbal component of traditional ayurvedic medicine used in diet and lifestyle practices to restore balance in the body and mind. It has been used for centuries for medicinal purposes, but recently, scientists have begun to uncover its health benefits. Ashwagandha has various health benefits, including reduced blood sugar levels, inflammation, mood, memory, stress, and anxiety relief, as well as increased muscle strength and fertility. 

The effects of ashwagandha are not immediate, and it may take several weeks or months to achieve the herb’s full benefits. Depending on the requirements, dosages vary from 250 to 500 mg daily for at least one month for effective results under different conditions. Ashwagandha is generally considered safe for most people without any major side effects. However, it is best to consult doctors if you want to add ashwagandha to your health routine. 

Ashwagandha may be unsafe for pregnant and breastfeeding women and people suffering from a thyroid condition. Also, patients with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking ashwagandha. Larger doses may trigger unwanted side effects, such as vomiting and diarrhea. Taking smaller doses more frequently is advisable to benefit from its balancing effects.

Data on Health Effects of Ashwagandha

• A study revealed that 66 people experiencing depression and anxiety took 1,000 mg of ashwagandha extract daily for 12 weeks and had greater reductions in depression and anxiety. 
• Limited research from 2013 suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.
• A study from 2012 found that adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression.
• The ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production.

Conclusion

Ashwagandha is well-known for its herbal qualities and remedial properties for various ailments. Scientists around the world are studying its efficacy against various health issues. Still, the clinical trials with the herbal substance have been carried out on a relatively small number of participants or in animals. More extensive studies and research findings are needed to establish ashwagandha’s long-term health benefits.