Research on Ashwagandha continues to evolve as scientists around the world study its potential for treating a variety of ailments.
Here are some scientifically-backed benefits of ashwagandha:
1. Relieve stress and anxiety
Ashwagandha may be best known for its stress-relieving properties. Several studies have highlighted this benefit, observing that ashwagandha has the ability to significantly reduce stress and anxiety levels in subjects.
In one particular study, ashwagandha was also shown to benefit sleep quality, with researchers finding that subjects who took the herb experienced significantly better sleep quality than those who took a placebo.
2. Reduce blood sugar and fat
Several small clinical studies have found that ashwagandha helps reduce blood sugar and triglycerides (the most common fat in the blood). One study showed that ashwagandha’s blood sugar-lowering effects were comparable to those of medications prescribed for type 2 diabetes.
3. Build muscle and strength
Researchers continue to study ashwagandha’s efficacy in improving strength and muscle mass. One study found that participants experienced increased speed and strength. Another observed that taking ashwagandha increased muscle strength and reduced body fat and cholesterol levels. Some participants also experienced improved sleep quality, but the study did not compare ashwagandha intake to a placebo.
Another study conducted exclusively in male participants also showed positive results from ashwagandha treatment: Compared to a placebo group, men taking ashwagandha experienced significant increases in arm and chest strength (measured by bench press and leg extension exercises) and muscle size, as well as significant decreases in body fat percentage and post-exercise muscle damage.
4. Improves female sexual function
At least one clinical study has shown that ashwagandha can help women with sexual dysfunction: Ashwagandha supplementation significantly improved participants’ self-reported arousal, lubrication, orgasm, and satisfaction, as well as the number of successful intercourse episodes and measures of sexual life and sexual stress.
5. Boosts fertility and testosterone levels in men
Ashwagandha may also benefit male fertility. When administered to infertile men, ashwagandha has been shown to balance reproductive hormone levels and significantly improve sperm quality. In one study, 14% of partners of male patients became pregnant.
And in one stress-related study of ashwagandha, researchers found that the herb increased testosterone levels in male participants, but not in female participants. Another study looking at ashwagandha’s effects on muscle strength in men also measured a significant increase in testosterone.
6. Improve concentration and memory
Ashwagandha may help improve cognition, memory, and the ability to respond to commands. A small study found that compared with a placebo, ashwagandha significantly improved participants’ reaction times during cognitive and psychomotor tests (which measure the ability to respond to commands and perform instructed movements).
One study also found that ashwagandha significantly improved participants’ attention span, immediate memory, and general memory in a variety of tests.
7. Supports heart health
At least two studies have shown that ashwagandha may increase VO2 max (the maximum amount of oxygen you take in during exercise). These values are used to measure cardiorespiratory endurance (how well your heart and lungs deliver oxygen to your muscles during exercise). So a high VO2 max may indicate a healthy heart that can function well in those conditions.
That being said, this study was only conducted on healthy, athletic adults rather than a more diverse group of participants, so the findings of this study may not be universally applicable.
