Ashwagandha Supplements

9 Proven Health Benefits of Ashwagandha

Ashwagandha is an evergreen shrub that grows in India, the Middle East, and parts of Africa. It has a long history of use in traditional medicine.

About
Ashwagandha

The name “ashwagandha” describes the smell of its root, meaning “like a horse.” By definition, ashwa means horse.

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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.

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.

More research is necessary; to date, promising studies into the health benefits of ashwagandha have mainly been in animals.

This article looks at the traditional uses of ashwagandha, how to take it, and the evidence behind its possible health benefits and risks.

What do people use ashwagandha for?

ashwagandha

Ashwagandha is an important herb in Ayurvedic medicine. This is one of the world’s oldest medical systems and one of India’s healthcare systems.

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.

Different treatments make use of different parts of the plant, including the leaves, seeds, and fruit.

This herb is gaining popularity in the West. Today, people can buy ashwagandha as a supplement in the United States.

What are it's Health Benefits?

Scientific studies have suggested that ashwagandha might be beneficial for a number of conditions. That said, researchers do not know a lot about how the herb reacts within the human body. Most studies so far have used animal or cell models, meaning that scientists do not know if the same results will occur in humans. There is some evidence to support the use of ashwagandha for the following:

ashwagandha supplements

Although this research is promising, scientists need to collect much more data before recommending the herb to treat anxiety.

Stress and anxiety

Ashwagandha may have a calming effect on anxiety symptoms when compared with the drug lorazepam, a sedative and anxiety medication.

A 2000 study suggested that the herb had a comparable anxiety-reducing effect with lorazepam, suggesting that ashwagandha might be as effective for reducing anxiety. However, the researchers conducted this study in mice, not humans.

In a 2019 study Trusted Source in humans, 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 study Trusted Source in humans, taking 250 mg or 600 mg of ashwagandha per day resulted in lower self-reported stress levels, as well as lower cortisol levels.

Arthritis

Ashwagandha may act as a pain reliever, preventing pain signals from traveling along the central nervous system. It may also have some anti-inflammatory properties.

For this reason, some research has shown it to be effective in treating forms of arthritis, including rheumatoid arthritis.

A small 2015 study Trusted Source in 125 people with joint pain found the herb to have potential as a treatment option for rheumatoid arthritis.

ashwagandha supplements
ashwagandha supplements

Heart Health

Some people 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 to support these benefits.

One 2015 study Trusted Source in humans suggested that ashwagandha root extract could enhance a person’s cardiorespiratory endurance, which could improve heart health. However, more research is necessary.

Alzheimer’s treatment

According to a 2011 review by Trusted Source, several studies have examined ashwagandha’s ability to slow or prevent loss of brain function in people with neurodegenerative conditions such as Alzheimer’s disease, Huntington’s disease, and Parkinson’s disease.

As these conditions progress, parts of the brain and its connective paths become damaged, which leads to loss of memory and function. This review suggests that when mice and rats receive ashwagandha during the early disease stages, it may be able to offer protection.

ashwagandha supplements
ashwagandha supplements

Cancer

The same 2011 review Trusted Source also describes a few promising studies that found that ashwagandha might be able to stop cell growth in certain cancers. This includes reducing lung tumors in animal studies.

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Benefits of
Ashwagandha

Ashwagandha is part of a class of plants called adaptogens known for their health benefits when ingested as teas, powders, tinctures and supplements, or in their raw forms.

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