Professional Documents
Culture Documents
ADVERTISEMENT
Nutrition
uEvidence Based
12 Proven Health Benefits of Ashwagandha
Ashwagandha also provides all sorts of other benefits for your body and brain.
For example, it can lower blood sugar levels, reduce cortisol, boost brain function
and help fight symptoms of anxiety and depression.
It has been used for over 3,000 years to relieve stress, increase energy levels and
improve concentration (1).
"Ashwagandha" is Sanskrit for "smell of the horse," which refers to both its unique
smell and ability to increase strength.
Its botanical name is Withania somnifera, and it�s also known by several other
names, including Indian ginseng and winter cherry.
The ashwagandha plant is a small shrub with yellow flowers that's native to India
and North Africa. Extracts or powder from the plant's root or leaves are used to
treat a variety of conditions.
Summary
Ashwagandha is a prominent herb in Indian Ayurvedic medicine and has become a
popular supplement due to its health benefits.
In several studies, ashwagandha has been shown to lower blood sugar levels.
One test-tube study found that it increased insulin secretion and improved insulin
sensitivity in muscle cells (2).
Also, several human studies have confirmed its ability to reduce blood sugar levels
in both healthy people and those with diabetes (3, 4, 5, 6).
What's more, in a small study in six people with type 2 diabetes, supplementing
with ashwagandha for 30 days lowered fasting blood sugar levels as effectively as
an oral diabetes medication (6).
Summary
Ashwagandha may reduce blood sugar levels through its effects on insulin secretion
and sensitivity.
ADVERTISEMENT
Animal and test-tube studies have found that ashwagandha helps induce apoptosis,
which is the programmed death of cancer cells (7).
It also impedes the growth of new cancer cells in several ways (7).
First, ashwagandha is believed to generate reactive oxygen species (ROS), which are
toxic to cancer cells but not normal cells. Second, it may cause cancer cells to
become less resistant to apoptosis (8).
Animal studies suggest that it may help treat several types of cancer, including
breast, lung, colon, brain and ovarian cancer (9, 10, 11, 12, 13).
In one study, mice with ovarian tumors treated with ashwagandha alone or in
combination with an anti-cancer drug had a 70�80% reduction in tumor growth. The
treatment also prevented the spread of cancer to other organs (13).
Although there are no studies to confirm these results in humans yet, the research
to date is encouraging.
Summary
Animal and test-tube studies have shown that ashwagandha promotes the death of
tumor cells and may be effective against several types of cancer.
Studies have shown that ashwagandha may help reduce cortisol levels (3, 14, 15).
Summary
Ashwagandha supplements may help lower cortisol levels in chronically stressed
individuals.
Researchers reported that it blocked the stress pathway in the brains of rats by
regulating chemical signaling in the nervous system (16).
Several controlled human studies have shown that it can effectively reduce symptoms
in people with stress and anxiety disorders as well (14, 17, 18).
In a 60-day study in 64 people with chronic stress, those in the supplemental group
reported a 69% average reduction in anxiety and insomnia, compared to 11% in the
placebo group (14).
In another six-week study, 88% of people who took ashwagandha reported a reduction
in anxiety, compared to 50% of those who took a placebo (18).
Summary
Ashwagandha has been shown to reduce stress and anxiety in both animal and human
studies.
ADVERTISEMENT
Although it hasn't been thoroughly studied, a few studies suggest ashwagandha may
help alleviate depression (14, 18).
In one controlled 60-day study in 64 stressed adults, those who took 600 mg of
ashwagandha per day reported a 79% reduction in severe depression, while the
placebo group reported a 10% increase (14).
However, only one of the participants in this study had a history of depression.
For this reason, the relevance of the results is unclear.
Summary
The limited research available suggests that ashwagandha may help reduce
depression.
In one study in 75 infertile men, the group treated with ashwagandha showed
increased sperm count and motility.
The researchers also reported that the group who took the herb had increased
antioxidant levels in their blood.
In another study, men who received ashwagandha for stress experienced higher
antioxidant levels and better sperm quality. After three months of treatment, 14%
of the men's partners had become pregnant (15).
Summary
Ashwagandha helps increase testosterone levels and significantly boosts sperm
quality and fertility in men.
Research has shown that ashwagandha may improve body composition and increase
strength (4, 20, 22).
In a study to determine a safe and effective dosage for ashwagandha, healthy men
who took 750�1,250 mg per day gained muscle strength after 30 days (4).
In another study, those who took ashwagandha had significantly greater gains in
muscle strength and size. It also more than doubled the reduction in body fat
percentage, compared to the placebo group (20).
Summary
Ashwagandha has been shown to increase muscle mass, reduce body fat and increase
strength in men.
9. It May Reduce Inflammation
Several animal studies have shown that ashwagandha helps decrease inflammation (23,
24, 25).
Studies in humans have found that it increases the activity of natural killer
cells, which are immune cells that fight infection and help you stay healthy (26,
27).
In one controlled study, the group who took 250 mg of ashwagandha daily had a 36%
decrease in CRP, on average, compared to a 6% decrease in the placebo group (3).
Summary
Ashwagandha has been shown to increase natural killer cell activity and decrease
markers of inflammation.
Animal studies have found that it significantly decreases these blood fats.
One study in rats found that it lowered total cholesterol by as much as 53% and
triglycerides by nearly 45% (28).
While controlled human studies have reported less dramatic results, they have
observed some impressive improvements in these markers (3, 4, 5, 6).
In a 60-day study in chronically stressed adults, the group taking the highest
dosage of ashwagandha experienced a 17% decrease in �bad� LDL cholesterol and an
11% decrease in triglycerides, on average (3).
Summary
Ashwagandha may help reduce the risk of heart disease by decreasing cholesterol and
triglyceride levels.
Test-tube and animal studies suggest that ashwagandha may reduce memory and brain
function problems caused by injury or disease (29, 30, 31, 32).
Research has shown that it promotes antioxidant activity that protects nerve cells
from harmful free radicals.
In one study, epileptic rats treated with ashwagandha had nearly a complete
reversal of spatial memory impairment. This was likely caused by a reduction in
oxidative stress (32).
In one controlled study, healthy men who took 500 mg of the herb daily reported
significant improvements in their reaction time and task performance, compared to
men who received a placebo (33).
Another eight-week study in 50 adults showed that taking 300 mg of ashwagandha root
extract twice daily significantly improved general memory, task performance and
attention (34).
Summary
Ashwagandha supplements may improve brain function, memory, reaction times and the
ability to perform tasks.
However, certain individuals should not take it, including pregnant and
breastfeeding women.
People with autoimmune diseases should also avoid ashwagandha unless authorized by
a doctor. This includes people with conditions like rheumatoid arthritis, lupus,
Hashimoto's thyroiditis and type 1 diabetes.
Additionally, those on medication for thyroid disease should be careful when taking
ashwagandha, as it may potentially increase thyroid hormone levels in some people.
It may also decrease blood sugar and blood pressure levels, so medication dosages
may need to be adjusted if you take it.
If you want to supplement with ashwagandha, look for root extract or powder in
450�500 mg capsules and take it once or twice per day.
Summary
Although ashwagandha is safe for most people, certain individuals shouldn't use it
unless authorized by their doctor. The recommended dosage is 450�500 mg once or
twice per day.
It can reduce anxiety and stress, help fight depression, boost fertility and
testosterone in men and may even boost brain function.
Supplementing with ashwagandha may be an easy and effective way to improve your
health and quality of life.
FEEDBACK:
?
ADVERTISEMENT
Learn how cardio exercise can help you control your sugar levels.
READ MORE ?
related stories
Ashwagandha: Health Benefits and Side Effects
ADVERTISEMENT
wellness reads
3How Collagen Can Boost Your Body�s Skin, Muscle, and Gut
ADVERTISEMENT
For a Longer Life and Happier Gut, Eat More Fiber?
ADVERTISEMENT
How Collagen Can Boost Your Body�s Skin, Muscle, and Gut?
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
YesNo
READ MORE?
ADVERTISEMENT
Learn about ayurvedic remedies and how they may be used to help treat erectile
dysfunction.
READ MORE?
10 Ways to Boost Male Fertility and Increase Sperm Count
Infertility is a problem for many men. Here are 10 science-backed ways to increase
sperm count and enhance overall fertility in men.
READ MORE?
ADVERTISEMENT
These 8 supplements can boost your testosterone levels. Testosterone is crucial for
many body processes, including fat loss and muscle growth.
READ MORE?
These herbs, vitamins, and natural supplements can be used to increase testosterone
levels and help people coping with testosterone-related problems.
READ MORE?
ADVERTISEMENT
11 Natural Ways to Lower Your Cortisol Levels
High levels of the stress hormone cortisol can cause various problems. Here are 11
diet and lifestyle tips to lower your cortisol levels naturally.
READ MORE?
Stamina is what allows you to perform your daily activities at a higher level.
There are many lifestyle changes you can make to build up your stamina.
READ MORE?
ADVERTISEMENT
Excess stress is a common problem for many people. Learn effective ways to relieve
stress and anxiety with these 16 simple tips.
READ MORE?
Can I Use Ayurvedic Treatment for My Psoriasis?
Ayurvedic treatments may help treat your psoriasis symptoms, but you should speak
with your doctor before trying them.
READ MORE?
ADVERTISEMENT
Although no drug or supplement can cure MS, some treatments may help people slow
the disease's progress. Learn about 59 common natural treatments.
READ MORE?
ADVERTISEMENT
SUBSCRIBE
Your privacy is important to us
m
c
g
e
d
About Us
Health Topics
Health News
FDA
Contact Us
Advertise With Us
Advertising Policy
Newsletters
Careers
Privacy Policy
Terms of Use
Find an Online Doctor
Copyright � 2005 - 2018 Healthline Media. All rights reserved. Our content does not
constitute a medical consultation. See a certified medical professional for
diagnosis. Privacy Policy.