Ashwaghanda

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha may helpTrusted Source control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).

It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.

ResearchTrusted Source suggests Ashwagandha supplements may help relieve stress and anxiety.

In a small studyTrusted Source with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

Those who took the ashwagandha supplements also saw improvements in sleep quality compared with the placebo group.

Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.

One analysis of researchTrusted Source included 12 studies in people who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.

Another analysisTrusted Source that looked at five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes.

VO2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness.

Having optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower riskTrusted Source of heart disease.

Additionally, ashwagandha may help increase muscle strength.

Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.

In one studyTrusted Source, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo.

Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.

A 2021 reviewTrusted Source concluded that ashwaghanda may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues.

Limited evidence suggests that ashwagandha may reduce blood sugar levels through its effects on insulin secretion and cells’ ability to absorb glucose from the bloodstream.

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.

Animal studiesTrusted Source have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there’s some evidence ashwagandha may help reduce inflammatory markers in humans too.

In a 2021 studyTrusted Source, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo.

The treatment formulation also contained:

1 gram of giloy ghanvati (Tinospora cordifolia)

2 grams of swasari ras (a traditional herbo-mineral formulation)

0.5 grams of tulsi ghanvati (Ocimum sanctum)

However, research on ashwagandha’s potential effects on inflammation remain limited.

Taking ashwagandha may benefit cognitive function.

One reviewTrusted Source of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions it may benefit included:

executive functioning

attention

reaction time

performance on cognitive tasks

A studyTrusted Source in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo:

immediate and general memory

attention

information-processing speed

The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health.

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.

For example, a studyTrusted Source in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.

Additionally, one reviewTrusted Source of five high quality studies found that ashwagandha appeared to:

have a small but significant positive effect on overall sleep quality

reduce anxiety levels

help people feel more alert when they woke up

The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.

Ashwagandha is likely safeTrusted Source for most people when used for up to 3 months, although its long-term effects are unknown.

However, ashwagandha may not be safe if a person:

is pregnant, as high doses may lead to pregnancy loss

is breastfeeding

has hormone-sensitive prostate cancer

is taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates

is about to have surgery

has an autoimmune or thyroid disorder

has liver problems

Some people using ashwagandha supplements have reported the following adverse effectsTrusted Source:

upper gastrointestinal discomfort

drowsiness

diarrhea

vomiting

Ashwagandha’s effects may not be immediate, and you may have to take it for several months before noticing its effects.

Always speak with a doctor to ensure ashwagandha or other supplements are safe for you to use.