9 Reasons to Include Ashwagandha in Your Health Regimen

1. Relieve Stress and Anxiety

In a study of 125 adults who took ashwagandha or placebo daily for 90 days, those who took ashwagandha had lower serum cortisol levels — a measure of stress — and higher scores on a happiness questionnaire, “suggesting significantly lower stress levels and significantly better psychological well-being and sleep quality.”⁷

Another study involving 64 individuals who had a history of chronic stress evaluated the effectiveness of a full-spectrum extract of ashwagandha root to help reduce stress and anxiety. Those in the study group took 300 milligrams (mg) of ashwagandha root twice a day for 60 days.

Analysis of the data revealed a significant reduction in stress assessment at the end of 60 days when compared to the placebo group. People taking ashwagandha also had substantially lower serum cortisol levels.⁸ According to the study, which was published in the Indian Journal of Psychological Medicine:⁹

“The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

2. Improve Cognitive Function

Ashwagandha has notable benefits for brain health, such that taking ashwagandha for 90 days improved memory and focus in cognitively sound adults between the ages of 20 and 55.¹⁰

In another study of adults with mild cognitive impairment, eight weeks of ashwagandha supplementation twice daily led to significantly greater improvements in immediate and general memory, executive function, sustained attention and information-processing speed compared to placebo.¹¹

The herb was also found to improve aspects of cognition, including verbal working memory, response time and social cognition response in people with bipolar disorder.¹²

3. Better Sleep

If you’re looking for a sound night’s rest, sleep hygiene should be your go-to response, tending to things like eliminating light in your bedroom, turning off electronics well before bedtime and going to bed and waking at approximately the same time each day. However, ashwagandha may be provide a natural complement to these strategies.

As a pleasant “side effect,” those who took ashwagandha had improved mental alertness when they woke up, along with less anxiety. A 2020 study also tested ashwagandha for its ability to promote sleep. Based on the results, the researchers believe the herb could be an alternative treatment for insomnia.¹⁴ It found that ashwagandha root extract improved sleep quality and helped in managing insomnia.

While both healthy subjects and people with insomnia reported significant improvement in sleep parameters from ashwagandha, the improvement was more significant in those with insomnia.

4. Boost Immune Function

Withanolides in ashwagandha have immunomodulating properties that can either stimulate or suppress your immune system to help fight infections, cancer and other diseases.¹⁵ As explained in the Journal of Clinical Medicine:¹⁶

“Ashwagandha (Withania somnifera or WS) which is mentioned in the Rasayana group of medications in the Ayurveda tradition of India has been extensively investigated as an immunomodulatory agent.

The components in WS mainly withanolide glycosides exert their immunomodulatory action by mobilizing and activating macrophages and induce proliferation in murine splenocytes. This effect has been suggested to be the idea of its use as a Rasayana in Ayurveda.”

In a randomized placebo-controlled double-blinded study, subjects received either 60 mg of ashwagandha extract or a placebo. The extract significantly improved immune profile by modulating both the innate and adaptive immune systems. According to the researchers, the effects were so impressive that “[b]oosting the immune system of people at risk of infection and during widespread infections can be targeted with WS extract.”¹⁷

Withaferin A (WFA), found in ashwagandha, has also been found by at least two independent research groups to bind to the viral spike protein in SARS-CoV-2. By interfering with the spike protein, as well as not affecting ACE2 expression in the lungs, researchers concluded it “demonstrates real potential as a therapeutic agent to treat or prevent the spread of COVID-19.”¹⁸

5. Anti-Inflammatory Effects

Ashwagandha and its withanolides are powerful anti-inflammatories. The herb suppresses inflammatory responses in microglial cells, which are found in the central nervous system, by “simultaneously down-regulating the NF-kB and upregulating the Nrf2 pathways.”¹⁹

Animal studies also suggest that ashwagandha produces an anti-inflammatory response that’s comparable to the anti-inflammatory drug hydrocortisone sodium succinate.²⁰ Withanolides have also been shown²¹ to suppress pathways responsible for several inflammation-based illnesses, including arthritis, asthma, high blood pressure, osteoporosis²² and cancer.

Multiple studies have found anticancer effects from both ashwagandha and its active component WFA,²⁴ for a variety of cancers including prostate, leukemia, breast, pancreatic, glioblastoma multiforme and colorectal. At least two uses for the herb and its compounds were suggested by a review published in the International Journal of Molecular Sciences:²⁵

“First, given the safety record of WS [Withania somnifera], it can be used as an adjunct therapy that can aid in reducing the adverse effects associated with radio and chemotherapy due to its anti-inflammatory properties.

Second, WS can also be combined with other conventional therapies such as chemotherapies to synergize and potentiate the effects due to radiotherapy and chemotherapy due to its ability to aid in radio- and chemosensitization, respectively. Taken together, all evidence to date indicate the potential of WS or WFA in cancer management.”

7. Arthritis Benefits

Because of ashwagandha’s anti-inflammatory properties, it’s often used in managing arthritis. When researchers analyzed 77 registered clinical trials in India to look for evidence of ashwagandha’s anti-arthritic properties,²⁶ they found “a dosage of 6 gm in powder form or extracts in tablets, or 500- to 1000-mg capsule consumed for a duration of 8 to 12 weeks may be useful in managing symptoms of arthritis in patients.”

Traditionally, ashwagandha is noted in Ayurvedic manuscripts as being an effective remedy for rheumatoid arthritis (Amavata) and osteoarthritis (Sandhi-gata Vata).²⁷ Another review article noted:²⁸

“Patients of rheumatoid arthritis receiving Ashwagandha root powder showed excellent response. Their pain and swelling completely disappeared. A double-blind placebo-controlled study, combining Ashwagandha, turmeric and zinc, showed significant improvement in pain and inflammation.”

8. Anti-Obesity Properties

Ashwagandha’s WFA also has anti-obesity properties, helping to enhance energy expenditure and ameliorate obesity by triggering mitochondrial biogenesis and browning-related gene expression.²⁹ Separate research also suggests WFA may protect against diet-induced obesity by attenuating oxidative stress, inflammation and insulin resistance.³⁰

9. Sexual and Reproductive Health Benefits

In men struggling with infertility, ashwagandha has been shown to balance their luteinizing hormone,³¹ which controls reproductive organ function in both men and women. Ashwagandha can also help boost testosterone levels in men,³² which can have a beneficial effect on libido and sexual performance.