What Does Ashwagandha Do? Science-Backed Benefits and Uses

Ashwagandha has emerged as one of the most popular herbal supplements in wellness circles, but what does ashwagandha actually do for your body? This ancient medicinal herb, used for over 3,000 years in Ayurvedic medicine, offers a wide range of potential health benefits backed by growing scientific research.

Known scientifically as Withania somnifera, ashwagandha is classified as an adaptogen—a natural substance that helps your body manage stress and maintain balance. Also called Indian ginseng or winter cherry, this powerful herb grows in dry regions of India, the Middle East, and parts of Africa.

The root and leaves of the ashwagandha plant contain bioactive compounds called withanolides, which are responsible for many of its therapeutic effects. These compounds influence various bodily systems, from your stress response to immune function and beyond.

How Does Ashwagandha Work in Your Body?

Ashwagandha works primarily by modulating your body’s stress response system. It interacts with the hypothalamic-pituitary-adrenal (HPA) axis, which controls your reaction to stress and regulates numerous bodily processes including digestion, immune function, mood, and energy expenditure.

The herb’s active compounds, particularly withanolides, exhibit anti-inflammatory, antioxidant, and immunomodulatory properties. These compounds help protect cells from oxidative damage, reduce inflammation throughout the body, and support balanced immune responses.

By influencing neurotransmitter activity in the brain, ashwagandha may also affect GABA receptors, which play a crucial role in calming nervous system activity and promoting relaxation.

Reduces Stress and Anxiety

One of the most well-documented benefits of ashwagandha is its ability to reduce stress and anxiety levels. As an adaptogen, it helps your body respond more effectively to physical and emotional stressors.

Multiple studies have demonstrated that ashwagandha supplementation can significantly lower cortisol levels—your body’s primary stress hormone. Elevated cortisol contributes to numerous health issues, including weight gain, sleep disturbances, weakened immunity, and mood disorders.

Research participants taking ashwagandha extract have reported reduced feelings of stress and anxiety compared to those taking a placebo. This calming effect occurs without causing drowsiness or sedation, making it suitable for daytime use.

The typical dosage used in stress-reduction studies ranges from 240 to 600 milligrams of standardized extract daily, often divided into two doses.

Improves Sleep Quality

If you struggle with sleep issues, ashwagandha may offer natural support. The herb’s stress-reducing properties translate into improved sleep quality and easier time falling asleep.

The compound triethylene glycol, found naturally in ashwagandha leaves, has been identified as contributing to sleep-inducing effects. Additionally, by lowering cortisol levels and calming the nervous system, ashwagandha creates optimal conditions for restful sleep.

Studies suggest that people with insomnia who take ashwagandha experience improvements in sleep onset, duration, and quality. The effects tend to become more pronounced with consistent use over several weeks.

Enhances Physical Performance and Strength

Athletes and fitness enthusiasts increasingly turn to ashwagandha to support their training goals. Research indicates this herb may enhance various aspects of physical performance.

Studies have shown that ashwagandha supplementation can increase muscle strength and size when combined with resistance training. Participants taking ashwagandha demonstrated greater gains in muscle mass and strength compared to placebo groups.

The herb may also improve cardiovascular endurance, reduce exercise-induced muscle damage, and speed up recovery time between workouts. These effects likely result from ashwagandha’s ability to reduce inflammation and oxidative stress while supporting optimal hormone levels.

Typical dosages for athletic performance range from 300 to 600 milligrams of root extract taken daily.

Supports Cognitive Function and Memory

Ashwagandha shows promising potential for supporting brain health and cognitive performance. Its neuroprotective properties may help maintain mental clarity and memory function.

The herb’s antioxidant compounds protect brain cells from oxidative damage caused by free radicals. This protection is particularly important as we age, when cognitive decline becomes a concern.

Research suggests ashwagandha may improve various aspects of cognitive function including reaction time, task performance, attention span, and information processing. Some studies have also found improvements in immediate and general memory.

These cognitive benefits may be partially attributed to reduced stress and improved sleep quality, both of which significantly impact mental performance.

Balances Blood Sugar Levels

Ashwagandha may help support healthy blood sugar regulation, making it potentially beneficial for metabolic health.

Studies have found that ashwagandha supplementation can improve insulin sensitivity and reduce blood sugar levels in both healthy individuals and those with elevated blood sugar. The herb appears to influence how your body processes and utilizes glucose.

While these findings are encouraging, ashwagandha should not replace prescribed treatments for blood sugar management. If you have diabetes or blood sugar concerns, consult your healthcare provider before adding ashwagandha to your regimen, especially if you’re taking medication.

Supports Immune System Function

Your immune system may benefit from ashwagandha’s immunomodulatory properties. The herb helps optimize immune responses rather than simply boosting or suppressing immune activity.

Research indicates that ashwagandha can increase the production and activity of immune cells, including natural killer cells that help defend against infections and diseases. It also exhibits antimicrobial properties against various bacteria and fungi.

The herb’s anti-inflammatory effects contribute to balanced immune function by preventing excessive inflammatory responses that can damage tissues and contribute to chronic health issues.

Promotes Heart Health

Ashwagandha offers several potential cardiovascular benefits that support overall heart health.

Studies have shown that the herb may help reduce total cholesterol and triglyceride levels while potentially increasing beneficial HDL cholesterol. These effects on blood lipids contribute to better cardiovascular health profiles.

Additionally, ashwagandha’s stress-reducing properties indirectly benefit heart health, as chronic stress is a significant risk factor for cardiovascular disease. The herb may also help maintain healthy blood pressure levels.

The anti-inflammatory and antioxidant properties of ashwagandha further protect cardiovascular tissues from damage.

Supports Hormonal Balance

Ashwagandha influences the endocrine system, which produces and regulates hormones throughout your body. This influence extends to various hormonal functions.

For thyroid function, ashwagandha may support healthy thyroid hormone production. Some research suggests it could be particularly beneficial for people with subclinical hypothyroidism, though anyone with thyroid conditions should consult their healthcare provider before use.

The herb also influences reproductive hormones and may support sexual health and fertility in both men and women. In men, studies have shown increased testosterone levels and improved sperm quality. In women, ashwagandha may help regulate menstrual cycles and support reproductive wellness.

By reducing cortisol levels, ashwagandha helps prevent the hormonal disruptions that chronic stress can cause throughout the body.

May Support Weight Management

If you’re working on weight management, ashwagandha might provide indirect support through several mechanisms.

Stress eating and elevated cortisol levels contribute to weight gain, particularly around the midsection. By reducing stress and normalizing cortisol, ashwagandha may help minimize stress-related eating behaviors and metabolic changes.

The herb’s effects on energy levels and physical performance may also support more consistent exercise habits, contributing to weight management efforts. Additionally, improved sleep quality—another benefit of ashwagandha—plays an important role in maintaining healthy body weight.

Research has shown that people taking ashwagandha while following a stress management program experienced greater reductions in food cravings and body weight compared to those not taking the herb.

How to Take Ashwagandha: Dosage and Forms

Ashwagandha is available in several forms, each with different advantages:

Capsules and tablets: The most convenient option, typically containing 300-600 mg of standardized extract per dose. Most studies use this form.

Powder: Traditional form that can be mixed into beverages, smoothies, or food. Typical doses range from 1-2 teaspoons daily.

Liquid extracts and tinctures: Concentrated forms that allow for flexible dosing and quick absorption.

Tea: A gentler option, though it may contain lower concentrations of active compounds.

The optimal dosage depends on your specific goals and the form you’re using. Most research supports daily doses of 250-600 mg of standardized root extract, typically divided into two doses taken with meals.

Look for products standardized to contain at least 5% withanolides, as these are the primary active compounds. Quality brands will clearly state the withanolide content on their labels.

Ashwagandha works gradually, and you may need to take it consistently for 4-8 weeks before experiencing full benefits. Start with a lower dose to assess your body’s response before increasing.

When Is the Best Time to Take Ashwagandha?

The timing of ashwagandha supplementation can influence its effects:

Morning: Taking ashwagandha in the morning with breakfast can provide stress-reducing benefits throughout the day and support energy levels without causing jitteriness.

Evening: If you’re primarily using ashwagandha for sleep support, taking it 1-2 hours before bedtime may be more effective.

Split dosing: Dividing your daily dose between morning and evening provides consistent benefits throughout the day and night.

Taking ashwagandha with food, particularly meals containing healthy fats, may improve absorption of its active compounds.

Potential Side Effects and Precautions

Ashwagandha is generally well-tolerated by most people when taken at recommended doses. However, some individuals may experience side effects including:

• Digestive upset, including nausea, diarrhea, or stomach discomfort
• Drowsiness, particularly at higher doses
• Headache
• Allergic reactions in sensitive individuals

Certain groups should avoid ashwagandha or use it only under medical supervision:

Pregnant and breastfeeding women: Ashwagandha may not be safe during pregnancy and could potentially cause complications. Avoid use during pregnancy and consult your healthcare provider about use while breastfeeding.

People with autoimmune conditions: Since ashwagandha stimulates immune activity, it may worsen symptoms of autoimmune diseases. Consult your healthcare provider before use.

Thyroid medication users: Ashwagandha may increase thyroid hormone levels, potentially interfering with thyroid medications. Medical supervision is essential.

People scheduled for surgery: Stop taking ashwagandha at least two weeks before scheduled surgery, as it may interfere with blood sugar control and blood pressure during procedures.

Those taking sedatives or immunosuppressants: Ashwagandha may interact with these medications, enhancing their effects.

Always consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or take medications. Your doctor can help determine if ashwagandha is appropriate for your situation and recommend the proper dosage.

Choosing Quality Ashwagandha Supplements

Not all ashwagandha supplements are created equal. Consider these factors when selecting a product:

Standardization: Look for extracts standardized to contain at least 5% withanolides, ensuring consistent potency.

Root vs. leaf: Most research uses root extract, which is considered more effective than leaf preparations.

Third-party testing: Choose brands that undergo independent testing for purity, potency, and contaminants. Look for certifications from organizations like USP, NSF, or ConsumerLab.

Organic certification: Organic ashwagandha reduces exposure to pesticides and other agricultural chemicals.

Full-spectrum vs. isolated extracts: Full-spectrum extracts contain a broader range of beneficial compounds found naturally in the plant.

Reputation and transparency: Select established brands that provide clear information about sourcing, manufacturing practices, and ingredient quantities.

The Bottom Line: What Does Ashwagandha Do?

Ashwagandha is a versatile adaptogenic herb that supports your body’s ability to manage stress while offering numerous additional health benefits. From reducing anxiety and improving sleep to enhancing physical performance and supporting hormonal balance, this ancient herb addresses multiple aspects of wellness.

The growing body of scientific research supports many traditional uses of ashwagandha, though more large-scale studies are needed to fully understand all its effects and optimal applications.

While ashwagandha shows considerable promise, it works best as part of a comprehensive approach to health that includes balanced nutrition, regular physical activity, adequate sleep, and stress management practices. It’s not a quick fix or substitute for medical treatment when needed.

If you’re considering adding ashwagandha to your wellness routine, start with a quality product at the lower end of the dosage range, be patient with results, and pay attention to how your body responds. Most importantly, consult with a healthcare provider to ensure ashwagandha is safe and appropriate for your individual health situation.

With consistent use and proper guidance, ashwagandha may become a valuable tool in supporting your journey toward optimal health and well-being.

Sources:

• National Center for Biotechnology Information – Adaptogenic and Anxiolytic Effects of Ashwagandha
• PubMed Central – Clinical evaluation of the pharmacological impact of ashwagandha
• National Center for Complementary and Integrative Health – Ashwagandha
• PubMed Central – Efficacy of Ashwagandha in improving sexual function
• PubMed Central – Effect of Ashwagandha on stress and sleep quality
• PubMed – Efficacy of Ashwagandha in hormonal balance
• NIH Office of Dietary Supplements – Dietary Supplement Information