14 Health Benefits of Ashwagandha

By Amber SmithSep 11, 2023 2:00 AM
Elm and rye


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Disclaimer: This article contains affiliate links to products. We may receive a commission for purchases made through these links. If you are looking for an herb that can provide a plethora of health benefits, look no further than ashwagandha. This powerful herb has been used for centuries in Ayurvedic medicine to treat a variety of conditions. Ashwagandha is a member of the nightshade family, and is thought to have adaptogenic properties, which means it helps the body deal with stress. In this article, we will discuss 15 health benefits of ashwagandha that have been scientifically proven.

Best  Ashwagandha Supplements 

  1. Elm & Rye Ashwagandha Gummies 

  2. Viva Naturals Organic Ashwagandha

  3. Truvani's Ashwagandha Tablets

  4. Nootropics Depot KSM-66 Ashwagandha Extract Capsules

  5. NourishVita Ashwagandha Extract Gummies

  6. Moon Juice SuperYou

  7. Live Conscious ZenWell

Ashwagandha is an important herb in Ayurveda, the traditional Indian system of medicine. The root of the ashwagandha plant is used to make medicine. Ashwagandha is used for many conditions, but so far there isn't enough scientific evidence to support its use.

Some people take ashwagandha by mouth for anxiety, arthritis, cancer, chronic fatigue syndrome, congestive heart failure, depression, diabetes, fertility problems, headache, HIV/AIDS, immunosuppression, insomnia, joint pain, lactation problems, memory loss, mental health problems, motion sickness, nerve pain, respiratory infection, sexual problems, and tuberculosis.

Here are the top 15 health benefits of ashwagandha: 

1. Reduces Stress and Anxiety

Ashwagandha is known to help reduce stress and anxiety. One way it does this is by reducing levels of cortisol, a hormone that is released in response to stress. Additionally, ashwagandha has been shown to improve mood and cognitive function, both of which can be negatively affected by stress.

2. Enhances Cognitive Function

Ashwagandha has also been shown to improve cognitive function. One study showed that it improved memory and reaction time in healthy adults. Another study found that it improved task performance in people with ADHD. Additionally, ashwagandha may help prevent age-related cognitive decline.

3. Boosts Energy Levels

Ashwagandha has been shown to boost energy levels. One study showed that it increased stamina and reduced fatigue in people with chronic fatigue syndrome. Additionally, ashwagandha may help improve exercise performance.

Additionally, ashwagandha may also help improve sleep quality and reduce inflammation. These effects can all contribute to enhanced energy levels.

4. Regulates Blood Sugar Levels

Ashwagandha has been shown to help regulate blood sugar levels. One study showed that it improved insulin sensitivity in people with type II diabetes. Additionally, ashwagandha may help reduce fasting blood sugar levels and improve symptoms of diabetes.

Additionally, ashwagandha may also help lower cholesterol levels and protect against heart disease. These effects can also contribute to improved blood sugar control.

5. Lowers Blood Pressure

Ashwagandha has been shown to help lower blood pressure. One study showed that it improved blood pressure in people with hypertension. Additionally, ashwagandha may help reduce stress and anxiety, both of which can contribute to high blood pressure.

6. Improves Cardiac Health

Ashwagandha has also been shown to improve cardiac health. One study showed that it improved heart function in people with heart failure. Additionally, ashwagandha may help reduce cholesterol levels and protect against heart disease.

7. Reduces Inflammation and Pain

Ashwagandha has been shown to help reduce inflammation and pain. One study showed that it reduced inflammation in people with arthritis. Additionally, ashwagandha may help reduce muscle pain and soreness.

8. Supports Immunity

Ashwagandha has also been shown to support immunity. One study showed that it increased the activity of immune cells in people with cancer. Additionally, ashwagandha may help reduce the severity of colds and flu.

9. Aids in Weight Loss

Ashwagandha may also help aid in weight loss. One study showed that it reduced body fat in people who were overweight. Additionally, ashwagandha may help reduce appetite and cravings, both of which can contribute to weight loss.

10. Helps Detoxify the Body

Ashwagandha has also been shown to help detoxify the body. One study showed that it increased the activity of detoxifying enzymes in people with liver damage. Additionally, ashwagandha may help protect against heavy metal toxicity.

11. Enhances Fertility in Men and Women

Ashwagandha has also been shown to enhance fertility in both men and women. One study showed that it increased sperm count and motility in men. Another study found that it improved ovarian function in women. Additionally, ashwagandha may help improve libido in both men and women.

12. Protects Against Radiation Exposure

Ashwagandha has also been shown to protect against radiation exposure. One study showed that it reduced the harmful effects of radiation in people who were exposed to it. Additionally, ashwagandha may help reduce the risk of cancer in people who are exposed to radiation.

13. Regulates Menstrual Cycle 

Ashwagandha has also been shown to help regulate the menstrual cycle. One study showed that it reduced the duration and severity of menstrual cramps in women. Additionally, ashwagandha may help reduce the risk of uterine cancer.

14. Helps Fight Cancer

Ashwagandha has also been shown to help fight cancer. One study showed that it inhibited the growth of cancer cells in people with breast cancer. Additionally, ashwagandha may help reduce the side effects of chemotherapy.

What does ashwagandha do for your body?

This list of ashwagandha benefits is a good starting point, but by no means exhaustive. If you’re looking for an all-natural way to improve your health and well-being, give this powerful herb a try.

When it comes to herbal medicine, few plants can match the versatility of ashwagandha. Also known as Indian ginseng or winter cherry, ashwagandha is a staple of Ayurvedic medicine. This 5,000-year-old system of natural healing uses herbs, diet, and lifestyle practices to restore balance in the body and mind.

While ashwagandha has been used for centuries in traditional medicine, it’s only recently that science has begun to uncover its many health benefits. 

What happens when you take ashwagandha daily?

As a sleep aid, ashwagandha may help people get to sleep faster and stay asleep for longer. It is also used to promote male potency. Ashwagandha has a variety of health benefits, including reduced blood sugar levels, inflammation, mood, memory, stress and anxiety relief, as well as an increase in muscle strength and fertility. Depending on your requirements, dosages vary from 250 to 500 mg per day for at least one month.

When it comes to stress relief, ashwagandha may be as effective as some prescription medications. A 2010 study found that the herb was just as effective as lorazepam (Ativan) in reducing stress and anxiety. 

Does ashwagandha work immediately?

The effects of ashwagandha are not immediate. It may take several weeks, or even months, to see the full benefits of the herb. Ashwagandha is generally well tolerated and considered safe for most people. However, as with any supplement, it’s always best to talk to your doctor before starting any new treatment, especially if you’re pregnant or breastfeeding.

Now that you know a little more about ashwagandha and its many benefits, give it a try and see for yourself. You may be surprised at just how much this powerful herb can do for your health and well-being.

How long does ashwagandha take to work?

You may feel the effects of ashwagandha within a week or two, but it can take up to three months for the full benefits to be apparent. If you don't notice any changes after 12 weeks, however, it's unlikely that this herb will help you.

How much ashwagandha should be taken daily?

The amount of ashwagandha that should be taken daily depends on the individual. Some people may need to take more or less than others. Speak with a healthcare professional to determine the appropriate dosage for you.

What is the best time to take ashwagandha?

Most studies suggests taking Ashwagandha in the morning to get the greatest results. Taking it twice a day might help your body keep your adrenal system in balance. Ashwagandha may be purchased as a capsule or as a powder to add to coffee or tea.

Ashwagandha is available in many different forms, including capsules, powder, and liquid. Some people also take ashwagandha in the form of gummies. Gummies are a popular form of medication for children and adults who may have difficulty swallowing capsules or powders.

The main benefit of taking ashwagandha in gummy form is that it is easier to consume. Gummies are chewy and sweet, so they are a more enjoyable way to take ashwagandha than capsules or powders. Gummies are also a great way to get the benefits of ashwagandha if you do not like the taste of the herb.

Is ashwagandha safe?

Ashwagandha is generally considered safe for most people. However, it can cause side effects such as stomach upset, diarrhea, and vomiting in some people. If you're pregnant or breastfeeding, it's best to avoid ashwagandha.

Can I take ashwagandha forever?

There's no need to take ashwagandha forever. You can take it for as long as you need to achieve the desired effect. Once you're feeling better, you can stop taking it. If you have any questions about ashwagandha, be sure to ask your doctor or a qualified herbalist.

How to Choose the Best Ashwagandha Supplement

When it comes to choosing an ashwagandha supplement, there are a few things you should keep in mind. First, make sure the supplement is made with organic ingredients. Second, look for a supplement that contains at least 0.25% withanolides. Finally, choose a supplement that is free of fillers and binders.

Now that you know a little bit more about ashwagandha, let's share more details about the top 7 brands we shared earlier on in this article: 

1.     Elm & Rye Ashwagandha Gummies 

Image courtesy Elm & Rye 

Ashwagandha, a green leafy plant that is widespread in Asia and Africa, contains chemicals that might help calm the brain and reduce inflammation. Ashwagandha has also been found to lower blood pressure and enhance immunity. It has long been used as an 'adaptogen,' a substance thought to protect the body from physical and mental stress.

2.     Viva Naturals Organic Ashwagandha

Image courtesy Viva Naturals 

Black pepper is added to this high-potency Ashwagandha tablets, which are often used to enhance absorption and increase natural resilience in the body.

Viva Naturals' organic ashwagandha supplement is one of the most sought-after items. The organic ashwagandha root, taken with black pepper for improved absorption, ensures that you get the full benefits from each dose.

3.     Truvani's Ashwagandha Tablets

Image courtesy Truvani 

It's a fantastic day to begin taking Ashwagandha Tablets. These tablets will assist you relax and get your body back in equilibrium with regular usage.

Panax ginseng is an adaptogenic herb that helps the body to conserve energy by maintaining energy levels under stress.

4.     Nootropics Depot KSM-66 Ashwagandha Extract Capsules

Image courtesy Nootropics Depot

Ashwagandha, also known as Withania somnifera, is a small flowering plant in the nightshade family. The bell-shaped flowers are green and relatively tiny.

For centuries, ashwagandha has been used in Ayurvedic therapy as a dietary supplement. This plant is believed to improve vitality and virility, while also treating muscular pain.

KSM-66 stands out because it has the highest concentration of full-spectrum extract of any ashwagandha product on the market. As a result, rather than concentrating too much on any one aspect, it incorporates a balance of all components from the plant's original formulation.

5.     NourishVita Ashwagandha Extract Gummies

Image courtesy NourishVita 

If you live a vegan lifestyle, have gluten allergies, or are opposed to animal cruelty, these NourishVita Ashwagandha Extract Gummies are ideal for you! They include a substantial quantity of ashwagandha root extract, which may aid in stress reduction and immune support.

6.     Moon Juice SuperYou

Image courtesy Moon Juice 

This clinical strength formula contains cortisol-reducing adaptogens which have been used in Ayurveda and TCM for centuries to lighten the emotional, mental, hormonal, and physical symptoms caused by stress.

The adaptogens in SuperYou, especially ashwagandha and rhodiola, aid in the management of stress hormones such as cortisol. Ashwagandha helps the body handle stress while reducing irritation. Rhodiola is utilized to reduce tiredness and boost alertness. Shatavari is typically employed to maintain hormonal balance, whereas Amla prevents skin from oxidative damage.

7.     Live Conscious ZenWell

Image courtesy Live Conscious 

It's as easy as A to ZEN with ZenWell. ZenWell is a combination of the term ZEN, which denotes the most concentrating full-spectrum ashwagandha root extract currently available, and AlphaWave®, an unparalleled L-Theanine amino acid.

Our Criteria For Ranking The Best Ashwagandha Supplements

Ranking Ashwagandha supplements can be a useful guide for consumers looking to make informed decisions about their purchases. These rankings should consider various criteria to ensure that the supplements are safe, effective, and of high quality. Here are some criteria for ranking Ashwagandha supplements:

  • Purity and Authenticity:

    • Ashwagandha Content: Verify the presence and potency of Ashwagandha extract. It should match the label claim.

    • Adulterants: Check for the absence of contaminants, fillers, or other unwanted ingredients.

  • Quality of Ingredients:

    • Standardization: Assess whether the product uses a standardized Ashwagandha extract with a known concentration of active compounds, such as withanolides.

    • Organic Certification: Organic Ashwagandha may be preferred by some consumers due to reduced pesticide exposure.

  • Third-Party Testing:

    • Independent Verification: Look for supplements that have been tested by third-party laboratories for purity and quality. Certificates of analysis should be readily available.

  • Dosage and Potency:

    • Effective Dosage: Evaluate whether the supplement provides a clinically effective dosage of Ashwagandha, typically around 300-500mg of standardized extract per serving.

    • Potency: Consider the concentration of withanolides, which are the active compounds in Ashwagandha. A higher percentage of withanolides can indicate a more potent product.

  • Bioavailability:

    • Formulation: Examine the formulation to determine if it includes ingredients to enhance the bioavailability of Ashwagandha, such as black pepper extract (piperine).

  • Packaging and Shelf Life:

    • Quality of Packaging: Assess the packaging to ensure it protects the supplement from light, moisture, and air.

    • Expiration Date: Check for a clear expiration date to guarantee product freshness.

  • User Reviews and Ratings:

    • Customer Feedback: Read user reviews and ratings to gauge the real-world effectiveness and tolerability of the supplement.

  • Price per Serving:

    • Value for Money: Consider the cost per serving to assess whether the supplement offers good value relative to its quality and dosage.

  • Brand Reputation:

    • Manufacturer: Research the manufacturer's reputation for quality, transparency, and customer service.

    • Certifications: Look for products from companies that adhere to Good Manufacturing Practices (GMP) and have other relevant certifications.

  • Scientific Research:

    • Clinical Evidence: Evaluate whether the supplement's claims are backed by scientific studies and research on Ashwagandha's efficacy and safety.

  • Allergen Information:

    • Allergen Disclosure: Check for allergen warnings to ensure that the product is safe for individuals with allergies.

  • Ethical and Environmental Considerations:

    • Sustainability: Assess whether the manufacturer follows sustainable and ethical practices in sourcing and production.

Remember that individual preferences and health needs may vary, so it's essential for consumers to consult with a healthcare professional before starting any new supplement regimen, especially if they have underlying health conditions or are taking medication. Additionally, these criteria should be used as a guide to make an informed choice, and the final ranking may depend on the relative importance of each criterion to the individual consumer.

Frequently Asked Questions (FAQ) About Ashwagandha Supplements

1. What is Ashwagandha?

  • Ashwagandha (Withania somnifera) is an ancient medicinal herb known for its adaptogenic properties. It is used in traditional Ayurvedic medicine to support various aspects of health, including stress management and overall well-being.

2. What are Ashwagandha supplements?

  • Ashwagandha supplements are dietary supplements that contain extracts or powdered forms of the Ashwagandha plant. They are taken to provide the potential health benefits associated with Ashwagandha.

3. What are the potential benefits of Ashwagandha supplements?

  • Ashwagandha supplements are believed to offer several potential benefits, including stress reduction, improved sleep, enhanced cognitive function, and immune system support. Some studies suggest it may also help with anxiety and hormonal balance.

4. How should I take Ashwagandha supplements?

  • The dosage can vary depending on the specific product and your health goals. Typically, a standard dose ranges from 300 to 500 mg of standardized Ashwagandha extract per serving. Follow the instructions on the product label or consult a healthcare professional for personalized guidance.

5. Are there any side effects of Ashwagandha supplements?

  • Ashwagandha is generally considered safe when used as directed. However, some individuals may experience mild side effects such as gastrointestinal discomfort, dizziness, or allergic reactions. Consult your healthcare provider if you have concerns or experience adverse effects.

6. Can I take Ashwagandha supplements with other medications or supplements?

  • It's crucial to consult with a healthcare professional before adding Ashwagandha supplements to your regimen, especially if you're taking prescription medications or other supplements. There can be potential interactions, so professional guidance is essential.

7. Are Ashwagandha supplements suitable for everyone?

  • While Ashwagandha is generally safe for most people, it may not be suitable for pregnant or breastfeeding women, individuals with autoimmune diseases, or those with certain medical conditions. Consult with a healthcare provider to determine if it's appropriate for you.

8. How long does it take to see results from Ashwagandha supplements?

  • The time it takes to experience the benefits of Ashwagandha can vary from person to person. Some individuals may notice improvements in a few weeks, while others may require more extended use. Consistency in taking the supplement is key.

9. Can Ashwagandha supplements help with anxiety and stress?

  • Some studies suggest that Ashwagandha may have anxiolytic (anxiety-reducing) properties and can help manage stress. However, individual responses can vary, and it should not be used as a sole treatment for anxiety disorders. Consult a healthcare professional for appropriate guidance.

Remember that Ashwagandha supplements are not a substitute for a balanced diet and a healthy lifestyle. It's essential to make informed choices and consult with a healthcare professional for personalized advice regarding supplementation.

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