Ashwagandha, also known as Indian Ginseng, has a long history of use in traditional and ayurvedic medicine.1 However, it can also provide potential benefits related to performance and overall health. So, let’s dive in and find out exactly what this supplement actually does.
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What is ashwagandha?
Known as an adaptogen, or herb that can have health impacts, ashwagandha is native to India, North Africa, and the Middle East. Although it’s been used for thousands of years, it’s recently risen to mainstream popularity due to the science behind its many benefits.
Ashwagandha benefits
As an ancient medicinal herb, ashwagandha has many benefits…
1. Ashwagandha can help with stress
A study done over a two-month period compared stress levels in groups who used ashwagandha supplements and those who did not.2 Scientists think that ashwagandha can block the pathway that sends stress signals to the brain. The study found significantly lower stress in the group who took this supplement regularly.
2. Ashwagandha may improve thyroid health
Research has shown a benefit to thyroid function in individuals whose levels were classified as nonclinical hypothyroidism.3 Low thyroid function can be to blame for many metabolic issues. This is an important finding because treatment of this condition can prevent low thyroid function from progressing to more serious health outcomes.3
3. Ashwagandha may benefit weight loss
Along with improving stress levels, ashwagandha is also linked with lower cortisol levels.1 Cortisol is known as the “stress hormone” and is commonly high in individuals who are struggling to lose weight.
Lowering cortisol in addition to supporting thyroid function may work together to help with weight loss.
4. Ashwagandha use can lead to reduced body fat
Research done in healthy adults who supplemented this regularly showed reductions in body fat percentage over a 30-day period.4
Although longer-term studies are needed in a larger subject grouping, this is a promising trend that could support improved body composition.
Check out our latest article on how you can build muscle and lose fat here.
5. Ashwagandha may support healthy cholesterol levels
The same study that showed a reduction in body fat percentage also found reduced overall cholesterol and LDL (or “bad”) cholesterol.4 Healthy cholesterol levels are important for circulation and heart health to prevent disease.
6. Ashwagandha can benefit strength and recovery time
An 8-week trial in healthy volunteers showed improved strength after taking this medicinal herb consistently as part of their strength training program.5
This trial also showed other promising benefits like less muscle damage (which translates to shorter recovery time) and increased testosterone levels (which can help with bulking).5
7. Ashwagandha may improve attention and memory
Keeping our brains healthy and well trained is as important as keeping our muscles healthy and trained. Ashwagandha was shown to improve overall memory and attention span in research done on its cognitive effects.6 This can be helpful when you need to focus on a difficult task at hand.
8. Ashwagandha may play a role in fighting other deadly diseases
Studies have shown that the active chemicals in this herbal supplement can help to fight inflammation and cardiovascular disorders that can lead to serious health issues.1
While more research needs to be done in this area, there are many potential benefits to reducing inflammation and blood vessel damage. A reduction in inflammation can also help with treatment of pain from things like arthritis.
Summary: There is good evidence to support the use of ashwagandha for both mental and physical health benefits, like stress reduction and fat loss.
Ashwagandha dosage and side effects
Research studies range in dosage from 200-600mg daily with no negative side effects.2,3,4,5,6
While many of the studies didn’t report negative side effects from small or medium doses, it’s not well known how it may affect other medications. It’s possible that very large doses could lead to negative side effects like stomach upset or liver damage.2
However, at the moment research suggests that the benefits of ashwagandha outweigh the known side effects.
Always consult your GP before taking a new supplement.Check out our range of vitamins here.
Take home message
Some cultures have used ashwagandha as a medicinal herb for years, and recent clinical research is promising. But while studies have shown a number of positive performance and health benefits of this supplement, more research is needed to understand exactly how it works and how to take advantage of its most effective uses.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
- MirjaliliMH, Moyano E, Bonfill M, Cusido RM, Palazón J. Steroidal lactones from Withania somnifera, an ancient plant for novel medicine. Molecules. 2009 Jul 3;14(7):2373-93. doi: 10.3390/molecules14072373. PMID: 19633611; PMCID: PMC6255378.
- Chandrasekhar, K., Kapoor, J., &Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255-262.
- Sharma, A. K.,Basu, I., & Singh, S. (2018). Efficacy and safety of ashwagandha root extract in subclinical hypothyroid patients: a double-blind, randomized placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 24(3), 243-248.
- Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R.,Shirolkar, S. G., … & Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withaniasomnifera) in healthy volunteers. Journal of Ayurveda and integrative medicine, 3(3), 111
- Wankhede, S.,Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect ofWithania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 1-11..
- Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withaniasomnifera(L.) Dunal) root extract in improving memory and cognitive functions. Journal of dietary supplements, 14(6), 599-612.
Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.
