Health Benefits of Ashwagandha

Ashwagandha (Withania somnifera) is a powerful evergreen herb widely used in Ayurvedic medicine for its adaptogenic properties. Commonly known as Indian ginseng or winter cherry, it helps the body manage physical and mental stress, supports energy levels, and promotes overall balance and well-being.
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3 min
12-February-2026

Ashwagandha is a traditional medicinal herb and evergreen shrub native to parts of Asia and Africa. It has long been used in Ayurvedic practices, particularly for managing stress and supporting overall vitality. Often described as an adaptogen, ashwagandha is believed to help the body cope with stress, although scientific evidence is still evolving. Its bioactive compounds, including withanolides, may play a role in supporting brain function, reducing inflammation, helping regulate blood pressure, and influencing immune system responses.

What is Ashwagandha?

Ashwagandha is an evergreen shrub native to India, Africa, and parts of the Middle East. It is widely used as a traditional herbal remedy and is known by other names such as winter cherry, Indian ginseng, and its scientific name, Withania somnifera.

Ashwagandha is a key herb in Ayurvedic medicine, India’s traditional system of healing. Ayurveda focuses on maintaining balance between the body, mind, and environment through nutrition, exercise, mindfulness, and herbal remedies.

Most commercial ashwagandha products are made from the plant’s roots and are available in various forms, including:

  • Capsules
  • Gummies
  • Liquid extracts or drops
  • Powders that can be mixed into beverages

Health benefits of Ashwagandha

Ashwagandha is recognised for its ability to support multiple aspects of overall health, making it a popular addition to wellness routines. The ashwagandha plant benefits range from helping manage stress and supporting mental clarity to promoting better sleep and overall vitality. Some of the primary ashwagandha benefits include:

  • May help reduce stress and anxiety: Ashwagandha, an adaptogen, may effectively mitigate stress responses. It can modulate stress mediators such as cortisol and regulate the hypothalamic-pituitary-adrenal (HPA) axis. Clinical studies have demonstrated significant reductions in perceived stress, cortisol levels, and anxiety scores in individuals supplementing with ashwagandha compared to placebo groups. However, further research is warranted to establish optimal dosage and efficacy for treating stress-related disorders.
  • May benefit athletic performance: Research suggests ashwagandha can enhance athletic performance. Studies have shown improvements in physical performance, including strength, oxygen utilization (VO2 max), and muscle mass, in athletes supplementing with ashwagandha. Increased VO2 max is crucial for both athletic performance and overall cardiovascular health.
  • May reduce symptoms of some mental health conditions: Emerging evidence suggests potential benefits of ashwagandha in managing certain mental health conditions. Studies have shown reductions in depression and anxiety symptoms in individuals with schizophrenia and potential improvements in cognitive function in those with bipolar disorder.
  • May help boost testosterone and increase fertility in men: Ashwagandha may positively impact male reproductive health. Studies have demonstrated increases in testosterone levels, DHEA-S, and sperm parameters (concentration, volume, motility) in men supplementing with ashwagandha. These findings suggest potential benefits for male fertility.
  • May reduce blood sugar levels: Clinical studies have shown that ashwagandha may contribute to improved glycemic control in individuals with diabetes. It may help reduce blood sugar levels, HbA1c, and insulin levels. The antidiabetic properties of ashwagandha may be attributed to compounds like withaferin A.
  • May reduce inflammation: Ashwagandha possesses anti-inflammatory properties. Studies have demonstrated reductions in inflammatory markers such as CRP, IL-6, and TNF-α in both animal models and human subjects. These findings suggest potential therapeutic applications for inflammatory conditions.
  • May improve brain function, including memory: Ashwagandha may enhance cognitive function. Studies have shown improvements in cognitive domains such as executive function, attention, reaction time, and memory in individuals supplementing with ashwagandha. The antioxidant properties of compounds within ashwagandha may contribute to these neurocognitive benefits.
  • May help improve sleep: Ashwagandha may promote improved sleep quality. Clinical studies have demonstrated significant improvements in sleep quality, reduced anxiety levels, and increased alertness upon waking in individuals supplementing with ashwagandha. These findings suggest potential benefits for individuals experiencing sleep disturbances.
  • Stress and anxiety relief: Known for its adaptogenic properties, ashwagandha helps the body cope with stress and anxiety by regulating cortisol levels, promoting calmness.
  • Improved energy and stamina: The herb supports increased energy levels and endurance, making it beneficial for both physical and mental performance.
  • Enhanced immune support: Ashwagandha strengthens the immune system by increasing white blood cell production, improving the body’s defence against infections.
  • Hormonal balance: For women, ashwagandha may support hormone regulation, helping with menstrual health, and for men, it can improve testosterone levels and reproductive health.

These benefits make ashwagandha a well-rounded supplement for supporting mental and physical wellness.

How ashwagandha helps with stress and anxiety relief?

One of ashwagandha’s most recognised benefits is its ability to help relieve stress and anxiety. As an adaptogen, ashwagandha helps the body maintain balance by regulating cortisol, the primary stress hormone. Lower cortisol levels reduce stress responses, leading to a calmer state of mind. Studies show that regular ashwagandha use can decrease symptoms of anxiety and improve sleep quality, helping individuals manage stress better over time. This natural remedy is especially useful for those dealing with chronic stress, providing a healthier way to support mental well-being.

Can ashwagandha boost energy and stamina?

Yes, ashwagandha is widely used to enhance energy and stamina, offering numerous benefits for both physical and mental performance. Here are some ways it boosts energy levels:

  • Improved physical endurance: Ashwagandha has been shown to increase physical stamina, making it helpful for athletes and individuals with active lifestyles.
  • Enhanced cognitive function: The herb improves mental clarity and focus, reducing fatigue and supporting prolonged concentration.
  • Hormonal support: Ashwagandha aids in balancing hormones that affect energy, providing a natural boost to overall vitality.
  • Reduced fatigue: By managing stress and promoting better sleep, ashwagandha indirectly combats fatigue, helping users feel more energised.

These effects make ashwagandha a popular choice for those looking to enhance both physical and mental stamina.

How ashwagandha supports immune health

Ashwagandha has immune-boosting properties that make it beneficial for overall wellness. By strengthening the immune system, it helps the body defend against illnesses and infections. Here are a few ways ashwagandha contributes to immune health:

  • Increased white blood cell production: White blood cells are crucial for immune defence, and ashwagandha has been shown to boost their production.
  • Anti-inflammatory properties: Ashwagandha reduces inflammation, helping to lower the risk of chronic diseases and promote healing.
  • Antioxidant effects: The herb contains powerful antioxidants that protect cells from damage, contributing to better immune function.
  • Support for respiratory health: Ashwagandha has traditionally been used to support respiratory health, making it helpful in warding off respiratory infections.

These benefits make ashwagandha a valuable addition to daily routines for those seeking natural immune support.

Ashwagandha's role in enhancing brain function and memory

Ashwagandha is known for its positive effects on brain function and memory, making it beneficial for cognitive health. Studies indicate that ashwagandha may enhance mental clarity, focus, and memory retention. Here are some of the ways it supports brain function:

  • Improves focus and concentration: Ashwagandha enhances cognitive function, helping individuals maintain focus for longer periods.
  • Supports memory retention: The herb has shown potential in supporting memory and learning ability, making it valuable for students and professionals.
  • Reduces oxidative stress: As an antioxidant, ashwagandha protects brain cells from damage caused by free radicals, supporting long-term cognitive health.
  • Promotes neurogenesis: Research suggests that ashwagandha may aid in the growth of nerve cells, which supports brain plasticity and memory.

These effects make ashwagandha a natural option for those looking to support and enhance their cognitive abilities.

Is ashwagandha effective for managing blood sugar levels?

Ashwagandha has shown promise in helping to manage blood sugar levels, making it beneficial for individuals at risk of or managing diabetes. By supporting insulin sensitivity and reducing blood sugar spikes, it can play a role in balanced glucose levels. Here are some ways ashwagandha aids in managing blood sugar:

  • Improves insulin sensitivity: Ashwagandha may help improve the body’s sensitivity to insulin, leading to more effective blood sugar control.
  • Reduces fasting blood sugar: Studies have found that regular use of ashwagandha can lower fasting blood sugar levels in individuals with type 2 diabetes.
  • Lowers cortisol levels: High stress and cortisol levels can increase blood sugar. Ashwagandha’s role in reducing cortisol helps maintain stable glucose levels.
  • Supports weight management: By reducing stress and boosting metabolism, ashwagandha may support healthy weight management, a crucial factor in blood sugar regulation.

These effects make ashwagandha a useful natural supplement for those seeking better control over their blood sugar levels.

Best time and right way to take Ashwagandha

Ashwagandha can be taken in the morning to support energy and focus or at night to promote relaxation and better sleep. For optimal results, it is often consumed with warm milk or water after meals. Regular intake may enhance ashwagandha benefits for men, including support for stamina, strength, and overall vitality.

Who should not consume Ashwagandha?

Ashwagandha, while generally well-tolerated in short-term use, presents contraindications for specific populations.

  • Pregnancy: Ashwagandha use during pregnancy is strongly discouraged due to the potential risk of miscarriage.
  • Breastfeeding: Due to insufficient safety data, ashwagandha consumption while breastfeeding is not recommended.
  • Autoimmune diseases: Individuals with conditions such as multiple sclerosis, lupus, or rheumatoid arthritis should avoid ashwagandha as it may exacerbate symptoms by potentially overstimulating the immune system.
  • Liver disease: Ashwagandha may induce liver damage in susceptible individuals. Therefore, its use is contraindicated in those with pre-existing liver conditions.
  • Surgery: As ashwagandha can potentially interact with anesthetics and other medications, its use should be discontinued at least two weeks prior to any scheduled surgical procedure.
  • Thyroid disorders: Individuals with thyroid conditions or those on thyroid hormone medications should exercise caution or completely avoid ashwagandha due to its potential to elevate thyroid hormone levels.

General considerations

  • Long-term safety: The long-term safety profile of ashwagandha remains unestablished.
  • Potential side effects: High doses may cause gastrointestinal disturbances (e.g., upset stomach, diarrhea, vomiting). In rare instances, severe liver complications may occur.
  • Topical use: While generally safe for short-term topical application, caution is advised.

Conclusion

Ashwagandha offers a wide range of health benefits, from stress relief and immune support to cognitive enhancement and blood sugar management. Its adaptogenic and antioxidant properties make it a valuable addition to many wellness routines. While ashwagandha is generally well-tolerated, it is essential to consult a healthcare provider before starting supplementation, especially for those with underlying health conditions. Whether used for improving mental clarity, energy, or overall health, ashwagandha stands out as a versatile herb with numerous applications in supporting well-being. Incorporating a health insurance plan into your wellness strategy can also ensure comprehensive care, providing financial support for your health needs alongside natural remedies like ashwagandha.

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Frequently asked questions

What is Ashwagandha and how does it work?
Ashwagandha is an adaptogenic herb known for its stress-relieving and immune-supporting properties. It works by regulating cortisol levels, reducing oxidative stress, and balancing neurotransmitters, which helps the body adapt to physical and mental stressors.

Can Ashwagandha help with sleep problems?
Ashwagandha may help improve sleep quality due to its calming effects on the nervous system. By lowering cortisol levels and promoting relaxation, ashwagandha can make it easier to fall asleep and stay asleep, benefiting those with sleep issues.

How should Ashwagandha be consumed for optimal health benefits?
Ashwagandha can be taken as a powder, capsule, or liquid extract. It is often consumed with warm milk or water, ideally in the evening, to support relaxation and maximise its health benefits.

Are there any side effects of taking Ashwagandha?
While generally safe, ashwagandha may cause side effects like digestive discomfort, nausea, or headaches in some individuals. It is recommended to consult a healthcare provider before use, especially for those with thyroid issues or pregnant women.

What are the benefits of taking ashwagandha?

Ashwagandha is an adaptogen known for its potential to reduce stress, improve mood, enhance cognitive function, and support immune health. It may also offer benefits for sleep quality and thyroid function.   

Is it good to take ashwagandha every day?

Whether it's suitable to take ashwagandha daily depends on individual factors and the specific dosage. It's generally recommended to consult with a healthcare professional to determine the appropriate dosage and duration of use.

Will ashwagandha make me lose weight?

While ashwagandha may indirectly support weight management by reducing stress and improving thyroid function, it's not a direct weight loss agent.

Is ashwagandha good for men?

Ashwagandha may offer several benefits for men, including improved testosterone levels, enhanced fertility, reduced stress, and improved muscle mass.

Can ashwagandha increase testosterone?

Some studies suggest that ashwagandha may help increase testosterone levels in men. However, the extent of this effect can vary among individuals.

Is ashwagandha good for female?

Ashwagandha can offer potential benefits for women, such as stress reduction, improved mood, enhanced fertility, and support for hormonal balance.

How long can a man take ashwagandha?

Ashwagandha is commonly taken for 8 to 12 weeks in most clinical studies. Some people use it longer under medical supervision. For men, duration depends on the purpose—whether for stress support, stamina, sleep, or overall vitality. It’s best to consult a healthcare professional for long-term use, especially if you have underlying health conditions.

What happens when you stop taking ashwagandha?

Ashwagandha does not usually cause withdrawal symptoms. However, any benefits you were experiencing—such as improved sleep, reduced stress, or enhanced energy—may gradually decrease after stopping. If it was helping with stress or anxiety, those symptoms may slowly return to previous levels.

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