10 Proven Health Benefits of Ashwagandha

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Ashwagandha is one of the most important of all herbs in Ayurveda and it has also gained widespread popularity over the last decade. It is thought that Ashwagandha may calm the brain, reduce swelling, lower blood pressure, and alter the immune system because of the presence of natural chemicals or phytochemicals that contain sedative, hypotensive, anti-aging, aphrodisiac, anti-inflammatory and antitumor properties. Ancient Indians recognized the unique features of Ashwagandha using it to preserve youthfulness and boost longevity. Not surprisingly, it was classified as a ‘rasayana’ herb or rejuvenative in Ayurvedic literature. Ashwagandha benefits are mainly linked to active constituents like alkaloids, steroids, sitoindosides, acylsterylglucosides, magnesium, and vitamin B6 [1].

The Health Benefits of Ashwagandha

Ashwagandha For Stress Relief

Well-known for its calming effects, Ashwagandha is categorized as an adaptogen that helps the body manage stress. In a study lasting 6 weeks, 88% of participants saw a decrease in anxiety levels following Ashwagandha consumption. What’s more, it acts on mediators of stress such as heat shock proteins to reduce cortisol secretion – a hormone released by the adrenal glands when encountering high-pressure situations [2].

Ashwagandha For Sleep Disorders

While Ashwagandha relieves insomnia, it does not act as a sedative. The nervine and renewal effects of the herb produce energy that calms the body and makes it easier to sleep. The sleep benefit is a result of an improved stress response, wherein your body can cope with stress more effectively. These features of Ashwagandha make the herb a safe and non-addictive remedy for sleep disorders [3].

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Ashwagandha For Muscle Growth

Ashwagandha supplementation has been demonstrated as a potential aid in improving muscle mass and strength. A trial with novice weightlifters found that regular intake, in combination with exercise, enhanced their muscle mass and power, while limiting post-exercise damage. Blood tests also registered raised testosterone levels, along with a drop in body fat percentage [4].

Ashwagandha For Diabetes

Although there has been limited research, some evidence suggests that ashwagandha may have beneficial effects on people with diabetes or high blood sugar levels. 24 studies, including 5 clinical studies in diabetics, revealed that ashwagandha supplementation led to reductions in blood sugar and HbA1c levels, as well as insulin, lipids, and oxidative stress markers. Certain compounds contained within ashwagandha have been found to aid glucose uptake by cells [5].

Ashwagandha For Healthy Weight Management

Ashwagandha is a very common herb used in Ayurvedic medicine for managing weight. When combined with traditional weight loss strategies including diet and exercise, Ashwagandha can accelerate the weight loss process through its effects on metabolism and digestion [6].

Ashwagandha For Immunity & Inflammation Relief

In addition to stimulating immunity through macrophages, Ashwagandha also helps fight infections like diphtheria. It has also been shown to provide relief from conditions such as chronic fatigue syndrome [7]. Compounds in Ashwagandha, particularly WA, may aid in reducing inflammation in the body. Researchers have discovered that WA affects inflammatory pathways in the body, giving it the potential to relieve a wide range of inflammatory conditions [8].

Ashwagandha For Protection Against Alzheimer’s And Parkinson’s

The traditional ayurvedic herb ashwagandha has a neuroprotective effect because of the presence of L-DOPA, also known as levodopa, which is a precursor of dopamine, also known as the happy hormone. It improves memory by activating cholinergic channels, boosting both mood and learning abilities [9].

Ashwagandha Benefits For Men

Ashwagandha is the most widely used natural ingredient in Testosterone Replacement Therapy treatment plans that do not rely on drugs. Coupled with hormone-boosting foods, it promises excellent results. Research has demonstrated that ashwagandha supplements for men can increase testosterone levels significantly, enhancing antioxidant status as well as sperm quality. 

Ashwagandha Benefits For Women

In women with androgen deficiency syndrome, consuming Ashwagandha root extract may reduce female sexual dysfunction, which is believed to contribute to reduced sexual desire [10]. Ashwagandha may help women live better, healthier lives, and improve both sexual and reproductive health. 


These are some of the most notable Ashwagandha benefits that are backed by modern science, but this is by no means a comprehensive list. After all, scientific studies have only recently begun to reveal the secrets of Ashwagandha that have long been known to Ayurvedic sages of ancient India.


  1. https://www.researchgate.net/profile/Jyoti-Prakash-Sahoo/publication/349647317_Ashwagandha_Withania_somnifera_-The_Nature’s_Gift_to_Mankind/links/603a46a7299bf1cc26f4a76b/Ashwagandha-Withania-somnifera-The-Natures-Gift-to-Mankind.pdf 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ 
  3. https://www.florajournal.com/archives/2022/vol10issue4/PartA/9-2-65-597.pdf 
  4. https://www.mariongluckclinic.com/blog/ashwaganda-health-benefits-for-men-libido-energy-more.html 
  5. https://www.healthline.com/nutrition/ashwagandha#5.-May-reduce-blood-sugar-levels 
  6. https://www.florajournal.com/archives/2022/vol10issue4/PartA/9-2-65-597.pdf 
  7. https://www.florajournal.com/archives/2022/vol10issue4/PartA/9-2-65-597.pdf 
  8. https://www.healthline.com/nutrition/ashwagandha#6.-May-reduce-inflammation 
  9. https://www.florajournal.com/archives/2022/vol10issue4/PartA/9-2-65-597.pdf 
  10. https://www.cureus.com/articles/118730-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-for-improvement-of-sexual-health-in-healthy-women-a-prospective-randomized-placebo-controlled-study