Proponents often use ashwagandha to reduce stress and anxiety and manage several chronic conditions. However, research into the efficacy of ashwagandha for these purposes is inconclusive.
For hundreds of years, people have used the roots and orange-red fruit of ashwagandha for medicinal purposes. The herb is also known as Indian ginseng or winter cherry. The name “ashwagandha” describes the smell of its root, meaning “like a horse.” By definition, ashwa means horse at What are the benefits of ashwagandha?.
Practitioners use this herb as a general tonic to boost energy and reduce stress and anxiety. Some also claim that the herb may be beneficial for certain cancers, Alzheimer’s disease, and anxiety. However, more research is necessary to confirm the potential health benefits of this herb.
What do people use ashwagandha for?
AshwagandhaTrusted Source is an important herb in Ayurvedic medicine. This is one of the world’s oldest medical systems and one of India’s healthcare systems at What are the benefits of ashwagandha?.
In Ayurvedic medicine, ashwagandha is considered a Rasayana. This means that it helps maintain youth, both mentally and physically.
There is some evidence to suggest that the herb can have neuroprotective and anti-inflammatory effects. Inflammation underpins many health conditions, and reducing inflammation can protect the body against a variety of conditions at What are the benefits of ashwagandha?.
For example, proponents may use ashwagandha to help treat the following:
- stress
- anxiety
- fatigue
- pain
- skin conditions
- diabetes
- arthritis
- epilepsy
Different treatments make use of different parts of the plant, including the leaves, seeds, and fruit. However, at present, there is limited evidence supporting its potential benefits in humans.
What are its health benefits?
Scientific studies have suggested that ashwagandha might be beneficialTrusted Source for a number of conditions at What are the benefits of ashwagandha?
That said, researchers do not know a lot about how the herb reacts within the human body. Most studies so far have had small sample sizes and have used a variety of ashwagandha preparations. As such, further research into the possible benefits of ashwagandha is still necessary.
There is some evidence to support the use of ashwagandha for the following at What are the benefits of ashwagandha?
Stress and anxiety
Ashwagandha may have a calming effect on anxiety symptoms. In a 2019 studyTrusted Source, researchers found that taking a daily dose of 240 milligrams (mg) of ashwagandha significantly reduced people’s stress levels when compared with a placebo. This included reduced levels of cortisol, which is a stress hormone.
In another 2019 studyTrusted Source, taking 250 mg or 600 mg of ashwagandha per day resulted in lower self-reported stress levels, as well as lower cortisol levels at What are the benefits of ashwagandha?
Although this research is promising, scientists need to collect much more data before recommending the herb to treat anxiety.
Athletic performance
A meta-analysis and systematic review for 2021According to a reliable source, ashwagandha may aid in enhancing physical performance. For healthy men and women in particular, ashwagandha supplements may improve strength, fitness, and recuperation.
The review suggests that consuming 300–500 mg twice per day, in the morning and before sleep, may be beneficial for individuals undergoing strenuous resistance or endurance training at What are the benefits of ashwagandha?
Heart health
Some people may use ashwagandha to boost their heart health, including:
- lowering high blood pressure
- lowering high cholesterol
- easing chest pain
- preventing heart disease
However, there is little research in humans to support these benefits. A 2023 review highlights multiple rat studies suggesting that ashwagandha may possess cardioprotective properties at What are the benefits of ashwagandha?
Alzheimer’s treatment
A 2020 review suggests that ashwagandha may possess neuroprotective properties and could protect against many neurodegenerative diseases including Alzheimer’s, Huntington’s, and Parkinson’s disease.
Similarly, a 2021 review indicates that ashwagandha and other medicinal herbs could help prevent cognitive decline and restore normal cognitive function. However, it adds that further investigation is still necessary at What are the benefits of ashwagandha?
Cancer
Many people living with cancer may experience stress, anxiety, and fatigue. For those seeking non-pharmaceutical options for relief from these symptoms, ashwagandha may provide a suitable option.
A 2023 review suggests that ashwagandha may possess anti-cancer properties. However, there is currently not enough research to supports its use to prevent or treat cancer at What are the benefits of ashwagandha?
How to take ashwagandha
The dosage of ashwagandha and the way people use it depends on the condition they are hoping to treat. There is no standard dosage based on modern clinical trials.
Different studies have used different dosages. Some researchTrusted Source suggests that taking 250–600 mg per day can reduce stress. Other studies have used much higher dosages.
Capsule dosages often contain between 250–1,500 mg of ashwagandha. The herb comes in the form of a capsule, powder, and liquid extract.
In some cases, taking high doses can cause unpleasant side effects. It is best to speak with a healthcare professional about safety and dosage before taking any new herbal supplements, including ashwagandha at What are the benefits of ashwagandha?
Are there any side effects?
People can usually tolerate ashwagandha in small-to-medium doses. However, there have not been enough long-term studies to fully examine the possible side effects.
Taking large amounts of ashwagandha can lead toTrusted Source digestive upset, diarrhea, nausea, and vomiting. This may be due to irritation of the intestinal mucosa at What are the benefits of ashwagandha?
Is it safe?
According to the National Center for Complementary and Integrative Health (NCCIH)Trusted Source, ashwagandha may be safe to take in the short term. There is not currently enough evidence surrounding its long-term safety.
Additionally, the NCCIHTrusted Source note that some Ayurvedic products may contain lead, mercury, and arsenic in levels above what experts consider to be acceptable for human daily intake at What are the benefits of ashwagandha?
Another potential concern for Ayurvedic herbs is that the Food and Drug Administration (FDA)Trusted Source do not regulate the manufacturers. This means that they are not held to the same standards as pharmaceutical companies and food producers. As such, they may contain contaminants such as heavy metals, or they may not contain the actual herb at all. People should conduct some research on the manufacturer before purchasing any product at What are the benefits of ashwagandha?
Furthermore, evidence advises that ashwagandha may not be suitable for the following individuals:
- pregnant people
- those about to have surgery
- those with thyroid or autoimmune disorders
- those with hormone-sensitive prostate cancer at What are the benefits of ashwagandha?
- those taking certain medications, such as immunosuppressants, anticonvulsants, thyroid hormone drugs, or medications for diabetes and hypertension
