Ashwagandha Benefits: How Does It Work?

The popularity of Ashwagandha as a health supplement has been on the rise. Often referred to as nature’s antidepressant, people report reduced anxiety, better sleep, lower stress levels, and improved cognitive function after taking Ashwagandha pills regularly. Let’s have a look at some Ashwagandha benefits for men and women and answer the question: What is Ashwagandha good for?

Bearing the scientific name withania somnifera, Ashwagandha is a shrub native to the Middle East, India, and Nepal. The medicinal herb grew in popularity through Ayurveda - a system of alternative healing developed in India.

The benefits of Ashwagandha root that people have come to appreciate were actually discovered centuries ago. They include lower stress levels, increased cognitive function, a strengthened immune system, better reproductive health, and a healthy libido. In Ayurveda, the plant is used as a stimulant that has a positive effect on the whole body. 

Ashwagandha went mainstream in the 60s and 70s, when eastern medicine found its way to the west. Though skeptical at first, people began to warm up to Ayurveda and see its benefits on the mind. With spiked interest, multiple studies were conducted, solidifying Ashwagandha’s standing as a natural supplement. Since then, the plant has been introduced to the market in capsule form, safe for consumption by most.  

Ashwagandha Benefits

 The benefits of Ashwagandha span beyond stress reduction. Studies have shown the plant's positive effect sleep quality, memory, and athletic performance.

As more and more people are diagnosed with depression and anxiety disorders, there is a growing demand for alternative solutions. Because many refuse to undergo pharmacological therapy, supplements like Ashwagandha are often offered as an alternative. Studies show that regular consumption of Ashwagandha supplements may be helpful in reducing symptoms of stress and anxiety. It does so by controlling stress hormones like cortisol and reducing activity in the HPA axis, responsible for the brain’s response to stressful situations. 

The calming and anxiety-reducing properties of Ashwagandha tie in directly with its ability to improve sleep quality. The plant can calm the nervous system, allowing your body to fall asleep faster and stay asleep for long enough to get sufficient rest.

 

What does Ashwagandha do for athletes? Regular consumption of the root can benefit athletes and regular gym-goers by increasing their maximum oxygen consumption. Individuals with a higher maximum oxygen consumption threshold tend to have better lung and cardiovascular health, allowing them to achieve greater levels of physical fitness. The plant can also help boost muscle strength and growth.

What is Ashwagandha good for, if not cognition? One of the main reasons many people choose to invest in the supplement is its ability to boost memory and cognitive function. Studies conducted on groups of adults with various cognitive impairments showed the root’s potential to improve reaction time and executive functioning. Other studies have pointed to its positive effect on memory and information-processing speed. 

A study conducted on 50 overweight, aging males showed that Ashwagandha is capable of boosting testosterone production. A 14.7% increase in testosterone levels was attributed to regular Ashwagandha consumption over a period of 8 weeks. Higher testosterone production is beneficial for muscle growth and the development of masculine features. 

Best Ashwagandha Supplement 

There is no scarcity of Ashwagandha supplements on the market. The right one should be easy to absorb, have a reasonably high amount of the active ingredient, and cause minimal side effects. Here are some proven Ashwagandha supplements that will help you get all the benefits of the healing plant without significant side effects:

• Ashwagandha by Norm: Ashwagandha by Norm only has two ingredients. There is 650 mg of Ashwagandha and 5 mg of organic black pepper in one capsule. Adding black pepper to Ashwagandha enables easier absorption, ensuring you reap all the benefits of the plant. One capsule equates to one half of the recommended daily serving. 

• Adrenal Root by Gaia Herbs:This supplement has a lower concentration of Ashwagandha at 350 mg per pill, which may be preferable for people who have no experience with the plant.

• Ashwagandha Capsules by Nature Made:Nature Made Ashwagandha capsules earned their spot on this list with their friendly price tag. At only 125 mg of Ashwagandha per capsule, this option is suitable for beginners. 

• Ashwagandha by Physician’s Choice: Containing 1,950 mg of Ashwagandha extract per serving, these capsules by Physician’s Choice are incredibly potent. Mixed with 15 mg of organic black pepper, they are sure to absorb with ease. The capsules are filled with pure Ashwagandha root powder for the best effect.

One capsule of Ashwagandha can have around 650 mg of the active ingredient. So, how much Ashwagandha per day is recommended? The daily amount cited in most studies falls between 650 and 1,250 mg. Ashwagandha is not a harmful substance and has no significant side effects when used correctly. It is best absorbed when taken twice a day, about a half hour following a meal. Pregnant women, nursing mothers, and children under the age of 18 should refrain from taking the supplement.

Unfortunately, there is not enough research showcasing the root’s potential to boost mental health and cognition. While scientists continue to discover new ways Ashwagandha affects the body, the plant remains a mystery. On the plus side, there is no harm in trying it in supplement form and experiencing its effects first-hand.