{"id":47152,"date":"2024-03-06T10:00:00","date_gmt":"2024-03-06T18:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=47152"},"modified":"2026-09-15T00:50:13","modified_gmt":"2026-09-15T07:50:13","slug":"ashwagandha-benefits","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/ashwagandha-benefits\/","title":{"rendered":"Ashwagandha: Exploring the Health Benefits & Side Effects"},"content":{"rendered":"

In 1869, a German doctor prescribed the world\u2019s first synthetic pharmaceutical to a patient with sleep problems. Chloral hydrate induced a deep sleep and was easier to administer than morphine. But the drug came with a nasty set of side effects, including<\/a> a high risk of overdose, rashes, stomach upset, and, eventually, multi-organ failure.<\/p>\n

That may seem like a long time ago, but it\u2019s just the blink of an eye in the context of human history. For most of our time on this planet, medicine was made from natural substances, with the vast majority sourced from the plant kingdom.<\/strong> Traditional medicines from around the world have relied on natural herbs for maintaining and restoring health and wellness. And many cultures today still use them instead of or in conjunction with modern pharmaceuticals.<\/p>\n

And while long unknown outside their cultures of origin, these healing systems have become increasingly global in scope. The Indian tradition of Ayurveda, for example, is gaining inroads in Western medical practice. And its signature herbs are being studied for their biological properties and risk-benefit profiles compared to prescription drugs.<\/p>\n

One such herb, ashwagandha, has become a popular supplement, thanks to a long list of potent health benefits. Ayurvedic practitioners prescribe it to help the body resist stressors of all kinds, and also to fight certain diseases. It has such pride of place in the Ayurvedic tradition that it\u2019s known as the \u201cKing of Herbs<\/a>.\u201d<\/p>\n

So what exactly is Ashwagandha? How does it work in the body? What are its purported health benefits? How should it be consumed? And does it have any side effects to consider?<\/p>\n

What Is Ashwagandha?<\/h2>\n
\"Withania
iStock.com\/Azay photography<\/figcaption><\/figure>\n

Ashwagandha is an herb made from the Withania somnifera<\/i><\/a> (meaning \u201csleep-inducing\u201d) plant, with thousands of years of use in Ayurveda. It\u2019s in the Solanaceae<\/i> or nightshade family, along with tomatoes, potatoes, and eggplant (and, in the spirit of full disclosure, the extremely toxic belladonna). It\u2019s also known as<\/a> Indian ginseng or winter cherry (this latter name thanks to the small red fruit that grows on the bush).<\/p>\n

The name ashwagandha comes from Sanskrit and can be translated as \u201cthe smell of a horse.\u201d<\/strong> Its name refers both to its unique smell and the conviction that consuming it can confer the power<\/a> of a horse.<\/p>\n

The leaves, fruit, and seeds of ashwagandha are all edible and used for medicinal purposes. But it\u2019s the root of the plant that is most prized and frequently used. Ashwagandha contains important plant compounds like alkaloids, phytochemicals, saponins, and antioxidants. These compounds may be primarily responsible for the plant\u2019s health benefits. For instance, ashwagandha can increase concentrations of one of your body\u2019s most powerful antioxidants, glutathione<\/a>.<\/p>\n

Health Benefits of Ashwagandha<\/h2>\n

Ashwagandha belongs to a category of substances known as adaptogens<\/a>. These substances, which include members of the plant and fungi kingdoms, are special because they can help your body handle stress more effectively.<\/p>\n

Ayurvedic practitioners and a growing body of Western wellness experts and consumers believe ashwagandha can also help improve energy levels, boost concentration, and reduce inflammation.<\/strong> There\u2019s some scientific research<\/a> backing up these purported benefits as well. And the herb does have thousands of years of Ayurvedic usage to back it up. But more studies are needed to fully understand its effectiveness \u2014 especially long-term.<\/p>\n

In this article, we\u2019ll focus on the research regarding ashwagandha\u2019s effects on stress, anxiety, and sleep quality; physical performance; neurodegenerative disease; inflammation; and cancer and chemotherapy drugs.<\/p>\n

Ashwagandha\u2019s Effect on Stress, Sleep, and Anxiety<\/h3>\n
\"Tired
iStock.com\/PeopleImages<\/figcaption><\/figure>\n

Several clinical trials from India have found<\/a> that ashwagandha can be helpful in reducing stress, improving sleep quality and quantity, and lowering anxiety levels.<\/p>\n

A <\/span>2019 study<\/span><\/a> randomized 60 \u201cstressed adults\u201d into three groups. They received either 250 or 600 mg per day of a standardized ashwagandha root aqueous extract, or a placebo, for 8 weeks. Compared to the control group, those given the herb reported significant reductions in how stressed they felt, and those perceptions were supported by reductions in their serum levels of the stress hormone cortisol. Both ashwagandha groups also showed significant improvement in sleep quality compared to the placebo group. Interestingly, the group receiving 600 mg of ashwagandha per day fared better on all counts than the one receiving 250 mg per day, which, in turn, fared better than the placebo.<\/span><\/p>\n

A 2022 meta-analysis of 12 studies that included over 1,000 adults <\/span>found<\/span><\/a> that ashwagandha seems to lower anxiety and stress when compared to a placebo. The researchers’ dose\u2013response analysis pointed to doses as high as 12,000 mg (12 grams) per day for anxiety. (This is a figure that almost certainly reflects raw herb or powder rather than a concentrated extract.) They found a much smaller dose of 300\u2013600 mg per day of standardized extract was helpful with stress. That said, the meta-analysis pooled data across studies using different ashwagandha extracts, doses, and standardizations, and its authors rated the certainty of evidence behind both dose findings as low. So these numbers are best treated as a preliminary signal rather than a firm dosing guideline.<\/span><\/p>\n

A 2024 clinical trial concluded<\/span><\/a> that \u201c<\/span>Ashwagandha extract with 35 % withanolide glycosides (Shoden) at 60 mg and 120 mg was significantly effective in reducing morning serum cortisol and increasing total testosterone.\u201d These lower doses reflect the fact that Shoden is a highly concentrated extract. It\u2019s standardized to 35% withanolide glycosides, compared to 5% withanolides in KSM-66. So a smaller amount delivers a comparable level of active compounds.<\/span><\/p>\n

Ashwagandha and Exercise Performance<\/h3>\n

Can ashwagandha really give you the \u201cpower of a horse?\u201d A 2015 study found<\/a> that an extract of the root can improve both fitness and quality of life. When 50 healthy athletic adults took ashwagandha, they significantly increased cardiorespiratory endurance, as measured by oxygen consumption levels, compared to those given a placebo. Additionally, quality of life, including physical and psychological health, social relationships, and environmental factors, improved to a greater extent in the ashwagandha group.<\/p>\n

A 2021 systematic review and meta-analysis also suggests that the claim may be more than just a metaphor. (I suppose it depends on the horse.) Researchers in 2021 looked at<\/a> 13 studies on ashwagandha supplementation in healthy individuals. They found that ashwagandha can improve muscle strength and cardiorespiratory fitness in both men and women, while at the same time reducing fatigue.<\/strong> That\u2019s nothing to neigh about!<\/p>\n

Ashwagandha and Brain Health<\/h3>\n
\"Male
iStock.com\/ljubaphoto<\/figcaption><\/figure>\n

A 2020 literature review found<\/a> that ashwagandha could help to protect the brain from a number of neurodegenerative conditions, including Alzheimer’s, Huntington’s, and Parkinson’s diseases. The mechanisms at play appear to be the herb\u2019s ability to enhance mitochondrial and endothelial health and reduce cell death, inflammation, and oxidative damage.<\/p>\n

A 2021 study of cultured brain cells (that is, the cells were cultured in test tubes, not that they listened to Beethoven or read Goethe) looked<\/a> at how an extract from the ashwagandha plant could protect human brain cells from damage caused by a toxin related to Parkinson’s disease. The results showed that this extract increased cell survival, improved antioxidant defenses, and reduced harmful proteins in the cells. This suggests that the ashwagandha extract might be helpful in treating brain diseases like Parkinson’s.<\/strong><\/p>\n

Ashwagandha even appears to help protect us from nasty chemicals like BPA, an endocrine disruptor found in many kinds of plastic. A 2019 animal study<\/a> (our view on the use of animals in medical research is here<\/a>) showed that while BPA exposure impaired spatial memory and cognitive function in mice, ashwagandha root extract restored proper functioning. It did so by restoring NMDA receptors in the hippocampus (which are critical for learning and memory), reducing oxidative stress, and enhancing antioxidant levels in the brain.<\/p>\n

Ashwagandha and Inflammation<\/h3>\n

Inflammation<\/a> is an immune response that can be lifesaving when deployed against an infection or other invasion of foreign matter in the body, but can cause disease when allowed to become chronic. Researchers have identified many compounds in ashwagandha that fight chronic inflammation, with fun names like alkaloids, steroidal lactones, and steroidal saponins. The herb has shown<\/a> beneficial effects on immunological diseases by modulating inflammatory cytokines and enhancing immune cell functions that reduce inflammation.<\/p>\n

A 2023 study investigated<\/a> the anti-inflammatory properties of ashwagandha in reducing lung inflammation caused by conditions like bronchitis and pneumonia, including in COVID-19 patients. The research showed that ashwagandha extract reduced the levels of inflammatory markers in human lung cells and tissue, as well as in animals. The authors of the paper suggest that ashwagandha could be a potential natural therapy to help combat lung inflammation, offering a safer alternative to corticosteroids in managing conditions like severe cases of COVID-19.<\/strong><\/p>\n

Ashwagandha also has the potential to alleviate osteoarthritis. A 2019 study gave the herb to arthritic rats in the hope that it would reduce inflammation and protect cartilage in joints. While the rats with arthritis had higher levels of inflammation and joint damage markers compared to healthy control rats, their levels of inflammation and joint damage markers decreased significantly<\/a> upon consumption of ashwagandha. The herb seemed to work by increasing the levels of an anti-inflammatory molecule called IL-10 and decreasing the activity of a molecule that promotes inflammation, known as NF-\u03baB. (In case you\u2019re wondering, there\u2019s actually a protein that researchers have named<\/a> R2D2. And in an affront to Star Wars fans everywhere, it has no especially strong relationship to C-3PO.)<\/p>\n

See our comprehensive article on the dangers of chronic inflammation and how to \u201cput out the fire\u201d with food, here<\/a>.<\/p>\n

Ashwagandha and Cancer<\/h3>\n
\"The
iStock.com\/SDI Productions<\/figcaption><\/figure>\n

Many researchers are optimistic about ashwagandha\u2019s potential to fight cancer.<\/a> Compounds present in the herb, such as withaferin A and withanone, have been shown to combat the proliferation of several types of cancer cells, including breast cancer, prostate cancer, colorectal cancer, and leukemia. Studies suggest that these compounds may induce cancer cell death, inhibit cancer cell growth, and reduce tumor formation through various mechanisms such as oxidative stress, mitochondrial dysfunction, and modulation of specific signaling pathways involved in cancer progression.<\/p>\n

Ashwagandha appears to enhance the effectiveness of at least some forms of chemotherapy for cancer, too.<\/strong> In a 2017 test-tube study, researchers found<\/a> that pretreating colon cancer cells with ashwagandha root extract increased the potency of the chemotherapy drug cisplatin. It did so by actually increasing oxidative stress, which damaged the mitochondria of the cancerous cells, making them easier to kill with chemo. Remarkably enough, this \u201cpriming\u201d effect was not observed in noncancerous cells.<\/p>\n

What to Look for When Buying an Ashwagandha Supplement<\/h2>\n

Because ashwagandha isn’t FDA-regulated, and because the amount of active compounds in a “root extract” can vary enormously between products even at the same milligram weight, it’s worth knowing what to look for on a label beyond the dose:<\/span><\/p>\n