7 Potential Health Benefits of Ashwagandha

In the traditional alternative medicine of India, commonly known as Ayurveda, the benefits of Ashwagandha are frequently used as a natural means of healing.

Among the many benefits of Ashwagandha, traditional medicine relies on this herb’s ability to reduce stress, boost energy, and sharpen focus.

Native from Southeast Asia and India, Ashwagandha is a tiny shrub with yellow blooms, which extract is commonly used to treat a variety of conditions, including anxiety and fertility.

You may be interested in: Top 7 Ginger Tea Benefits: Boost your immune system

The truth is the benefits of Ashwagandha continue to both amaze and intrigue many. At this point there are still many studies pending, as per the potential of this herb, yet this mythical natural source has been a key part of traditional medicine for thousands of years. Here’s everything you need to know about the potential benefits of Ashwagandha.

Top 7 potential benefits of Ashwagandha

1. Might lessen tension and anxiety

One of the potential benefits of Ashwagandha is related to stress and anxiety. This is probably its most common use and it is all due to a specific component —adaptogen, a chemical that aids the body in overcoming stress.

According to research, Ashwagandha may be useful in controlling stress, as it can help regulate heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).

Some studies have also revealed it could potentially lessen the activity of your body’s HPA axis, which controls the way your body reacts to stress.

These findings have led researchers to believe one of the benefits of Ashwagandha is indeed potentially reducing both tension and anxiety.

Although some previous research has put Ashwagandha to the test, further investigation still needs to be performed in order to prove the many benefits of Ashwagandha. 

A previous study revealed some sort of improvement in anxiety symptoms in subjects who were given from 250 to 600 mg of Ashwagandha. Compared to subjects who were only given a placebo, the evidence suggested the herb was indeed beneficial in this scenario.

2. Might improve athletes’ performance

Another of the most well-known benefits of Ashwagandha has to do with the athletic performance. 

Some research suggests Ashwagandha is potentially quite a suitable supplement for athletes. In several studies, the herb has proven to be beneficial for athletes as it has the quality of improving physical performance. 

Research revealed it is particularly advantageous as it might potentially boost muscle strength and oxygen uptake during exercise, when consumed in doses ranging from 120 mg to 1,250 mg per day. 

Additionally, ashwagandha has been shown to considerably increase maximum oxygen consumption (VO2 max), a critical indicator of cardiovascular fitness, in both healthy persons and athletes. 

This is especially important because higher VO2 max levels are linked to a lower risk of developing heart disease.

You may also be interested in: Top 10 Turmeric Tea Benefits: Preparation and How Much To Drink Per Day

3. Might lessen the symptoms of some mental health issues

Another of the benefits of Ashwagandha is potentially alleviating symptoms of various mental health conditions, including depression. 

In one study that included 66 schizophrenia patients who suffered both depression and anxiety, those who took 1,000 mg of ashwagandha extract daily for 12 weeks saw higher decreases in these symptoms than those in the placebo group. 

Another study from 2013 points to possible advantages in treating bipolar illness patients’ cognitive impairment. 

Research has also proven among the benefits of Ashwagandha is the potential improvement in neurological and behavioral health conditions like depression, anxiety, and insomnia. 

However, the scientific community is still investigating the benefits of Ashwagandha, and therefore further study is needed to properly comprehend and validate these potential uses.

4. Might increase testosterone and male fertility

Previous research has revealed one of the potential benefits of Ashwagandha supplements is actually linked to male fertility and testosterone levels.

In one study that lasted 8 weeks, 43 overweight or moderately fatigued men aged 40 to 70 took Ashwagandha extract tablets or a placebo every day. The results were promising.

DHEA-S, a sex hormone involved in the creation of testosterone, increased by 18% throughout treatment. Compared to those who were given placebo, those who had Ashwagandha extract, experienced an increase that surpassed others by 14.7%.

A review of four trials also revealed that among the potential benefits of Ashwagandha is an increase in sperm concentration, semen volume, and sperm motility in men with low sperm counts.

5. Potentially lower blood sugar levels

Some evidence suggests that Ashwagandha may help those with diabetes or high blood sugar levels.

An analysis of 24 studies concluded Ashwagandha medication effectively lowered blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and indicators of oxidative stress in 5 clinical investigations on diabetic patients.

The reason behind this could be that some chemicals present in Ashwagandha —such as withaferin A (WA)— have potent anti-diabetic properties and may encourage cells to absorb glucose from the bloodstream.

In any case, to further support this and other benefits of Ashwagandha, research must continue.

6. Might lessen inflammation

Another of the potential benefits of Ashwagandha, is related to certain compounds in the herb, such as WA, which may aid in lowering inflammation.

Some studies conducted in animals have found interesting evidence regarding certain inflammatory proteins. 

For instance, interleukin-10 (IL-10), an inflammatory protein, experienced a decrease when there was Ashwagandha consumption. This suggests humans could also benefit from Ashwagandha in a similar way.

Back in pandemic times, researchers administered —among other medications— an Ayurvedic medication including 0.5 grams of ashwagandha and other herbs twice daily for seven days to participants with COVID-19 in a trial from 2021. 

Patients who were given Ashwagandha experienced a decrease in their inflammatory markers, different from those who were only given a placebo.

7. Might enhance mental function, including memory

One of the most intriguing benefits of Ashwagandha supplementation is the strengthening of cognitive function.

One analysis from five clinical investigations, including those on schizophrenia patients and older persons with mild cognitive impairment, suggests that ashwagandha may enhance cognitive functioning in these populations.

It may enhance several cognitive processes, including:

• Executive ability
• Attention
• Response time
• Performance on mental tasks

According to a study conducted on 50 adults, who consumed 600 mg of Ashwagandha extract daily for eight weeks significantly improved the following parameters when compared to taking a placebo:

• Both recent and overall memory
• Attention
• Speed of information processing

According to the researchers, the benefits of Ashwagandha are related to its components, especially WA, which have antioxidant effects on the brain that may improve cognitive function.

Safety and side effects

Although there are several studies surrounding the benefits of Ashwagandha, it is key to understand further investigations still need to be conducted.

Evidence suggests when used for up to three months, Ashwagandha is typically regarded as safe for the majority of people, but its long-term consequences are yet unknown.

Keep in mind Ashwagandha may not be safe for some people, including pregnant women, nursing mothers, people with hormone-sensitive prostate cancer, people taking certain medications —such as benzodiazepines, anticonvulsants, or barbiturates—, people getting ready for surgery, people with autoimmune or thyroid disorders, and people with liver issues. 

As far as side effects, Ahwagandha pills have been linked to unpleasant upper gastrointestinal symptoms, sleepiness, diarrhea, and vomiting. 

It’s crucial to remember that although there are some potential benefits of Ashwagandha waiting out there, the side effects of its consumption might not appear right away, therefore, make sure to always reach for medical consultation.

The information within this article was mainly taken from the National Library of Medicine.

Keep reading: Top 10 High Protein Foods, Healthy and Nutritious