10 Health Benefits of Ashwagandha & It’s Side-Effects

Ashwagandha, an evergreen shrub native to India, Africa, and the Middle East, has been used for its medicinal properties for centuries. This powerful herb contains bioactive compounds called withanolides, which are associated with anti-inflammatory and antioxidant effects.

Health Benefits of Ashwagandha

Research has backed several health benefits of ashwagandha that you may find particularly interesting. Among these benefits is the herb’s potential to reduce stress and anxiety, both of which are common issues in today’s fast-paced world.

Furthermore, ashwagandha may also improve immune function and metabolism, making it a potent supplement to consider incorporating into your daily routine. Many studies have focused on the effectiveness and safety of ashwagandha and its increasing popularity among health enthusiasts attests to the promising results. 

improve immune function and metabolism

It’s important to note that the proper dosage and form play a crucial role in reaping its full potential.

Health Benefits of Ashwagandha

Ashwagandha has been a prominent herb in Ayurvedic medicine for centuries, but it is now gaining global recognition for its multitude of health benefits. The following section lays out the various health benefits of ashwagandha, supported by recent scientific research. 

May Help Reduce Stress and Anxiety

Ashwagandha is classified as an adaptogen, which means it helps your body cope with stress.

reducing stress and anxiety

Adaptogens are known for their potential to support overall health and well-being. In particular, ashwagandha has been researched for its effectiveness in reducing stress and anxiety.

Research also suggests that ashwagandha can help normalize cortisol levels in your body, which is a hormone that plays a significant role in your body’s stress response. By regulating cortisol levels, ashwagandha assists in managing the impact of stress on your mood and daily life.

help normalize cortisol levels

May Improve Brain Function

Ashwagandha has been associated with improved cognitive function, potentially benefiting memory and reaction times. It’s thought that the antioxidant properties of this herb help protect nerve cells from harmful free radicals, supporting brain health.

Research suggests that ashwagandha may aid in memory enhancement and counter cognitive deficits that usually accompany neurodegenerative diseases. It has also been studied for its potential role in easing anxiety and promoting better concentration.

May Improve Brain Function

Neurodegenerative conditions, such as Alzheimer’s disease, could benefit from the therapeutic properties of ashwagandha. As a natural remedy, this herbal supplement may offer a promising alternative or complement to traditional treatments for these diseases.

May Benefit Athletic Performance

Ashwagandha is known for its potential to improve muscle strength and physical performance. This is mainly due to its adaptogenic properties, which help your body adapt to stress and enhance energy levels.

May Benefit Athletic Performance

In addition to its effects on muscle size and physical performance, ashwagandha has been reported to improve recovery times after exercise. By reducing inflammation and oxidative stress, this herb can help you bounce back quicker from intense workouts.

improve recovery times after exercise

It’s important to follow the recommended dosage guidelines to maximize the muscle and strength benefits of ashwagandha. This will ensure that you’re reaping its full potential while minimizing the risk of side effects.

May Help Boost Testosterone Levels and Sexual Function

Ashwagandha is believed to boost testosterone levels, which play a crucial role in male fertility, as elevated testosterone levels can increase libido and improve overall sexual function.

boost testosterone levels

Enhanced sexual desire may result from the use of ashwagandha as well. This herb acts as an aphrodisiac, increasing attraction and interest in sexual activity. Modern research suggests it could enhance sexual desire by reducing stress and balancing hormone levels, which can impact libido.

May Increase Fertility in Men

Additionally, studies have found a link between ashwagandha intake and an increase in sperm count and motility.

May Increase Fertility in Men

Research has demonstrated its ability to regulate reproductive hormone levels and inhibit lipid peroxidation, which enhances overall semen quality. Improved sperm parameters contribute to higher chances of successful conception. 

May Help with Erectile Dysfunction

For those facing erectile dysfunction (ED), Ashwagandha has been traditionally used as an aphrodisiac, and recent studies suggest it might help with the condition. The herb has been shown to improve blood circulation and erectile strength.

May Help with Erectile Dysfunction

Its stress-lowering properties might indirectly improve erectile function by alleviating stress-related issues.

May Reduce Blood Sugar Levels

Ashwagandha is also known for its potential to reduce blood sugar levels. Several studies have indicated it may improve insulin sensitivity and lower blood sugar, both in healthy individuals and those with diabetes.

May Reduce Blood Sugar Levels

This potent herb could be a natural aid in managing diabetes, supplementing traditional treatments. However, it’s best to always consult a health professional before adding it to your regimen.

May Reduce Inflammation

Ashwagandha’s anti-inflammatory properties are notable. Research shows it reduces the markers of inflammation, promoting overall well-being.

May Reduce Inflammation

Regular use can lower the risks of chronic diseases. It’s a potent herbal solution to modern health issues linked with inflammation.

May Help in Cancer Therapy

Withaferin A is an active compound in the herb that has shown inhibitory effects on cell growth in various cancers, including prostate cancer.

May Help in Cancer Therapy

In some studies, it was observed that ashwagandha may enhance the effectiveness of chemotherapy and radiation treatments. Further research is, however, needed to fully understand its mechanism of action.

May Help Improve Sleep Quality

Ashwagandha might be your key to a good night’s sleep. Researchers believe this herb enhances sleep quality due to its active ingredient, triethylene glycol.

May Help Improve Sleep Quality

Individuals struggling with sleep disorders may benefit from its intake, as its calming properties can help improve sleep patterns.

Safety Concerns with Ashwagandha

Ashwagandha is generally considered safe for most people. However, some side effects may occur, especially if consumed in large quantities. It is crucial to exercise caution when taking ashwagandha alongside certain other medications.

Common Side Effects

In some cases, ashwagandha might increase the side effects associated with chemotherapy and radiation, such as fatigue and weakness.

Common Side Effects

It’s essential to consult your oncologist before using ashwagandha if you’re undergoing cancer treatment.

While ashwagandha is generally considered safe, some people may experience side effects. Common side effects may include drowsiness, upset stomach, diarrhea, and vomiting. 

drowsiness, upset stomach, diarrhea

However, these side effects are usually mild and can be managed by adjusting your dosage or discontinuing use. If you’re experiencing severe or persistent symptoms, however, consult your healthcare provider.

Potential Risks in Pregnancy and Medical Conditions

Certain health conditions warrant extra caution when using ashwagandha. If you are pregnant or breastfeeding, it’s best to avoid this herb, as there’s not enough information about its safety in these circumstances.

Potential Risks in Pregnancy and Medical Conditions

Additionally, if you have an existing health risk or medical condition, consult your healthcare professional before adding ashwagandha to your treatment plan. 

For example, it can interact with some sedatives that are prescribed for treating anxiety and sleep disorders. Combining the two might result in enhanced sedative effects.


This precaution helps ensure your safety and prevent potential complications.


It is essential to determine the correct dosage of ashwagandha for your specific needs. 

Most research indicates that a daily dose of 250-500 milligrams (mg) may be beneficial when taken for at least one month. However, it’s crucial to consult a healthcare professional before starting any new supplement regimen.


Always remember that individual needs may vary, so it’s essential to monitor your progress and adjust the dosage accordingly. Remain vigilant for any potential side effects, and consult your healthcare provider if you experience any adverse reactions.

Frequently Asked Questions

What is the optimal dosage of Ashwagandha?

The optimal dosage of Ashwagandha can vary depending on the individual and the desired benefit.

What is the optimal dosage of Ashwagandha

It is recommended to consult a healthcare professional or follow the directions on the supplement’s label.

Does Ashwagandha improve testosterone levels?

Some studies suggest that ashwagandha may boost testosterone levels, particularly in men experiencing stress or having low fertility.

Does Ashwagandha improve testosterone levels

However, more research is needed to confirm these findings.

Are there any benefits of Ashwagandha for your skin?

Ashwagandha has been used in traditional medicine to treat a variety of skin conditions. Its anti-inflammatory and antioxidant properties may help improve skin health.

Are there any benefits of Ashwagandha for your skin

However, more research is needed to determine its effectiveness.

Are there any proven health advantages of taking Ashwagandha with milk?

Taking ashwagandha with milk may enhance its effects, as the fat content in milk can aid the absorption of the herb’s active compounds.

Are there any proven health advantages of taking Ashwagandha with milk

Additionally, milk contains nutrients that may complement the benefits of Ashwagandha, such as supporting bone health and promoting relaxation.

How does Ashwagandha affect daily physical performance?

Some research suggests that ashwagandha may improve physical performance by reducing fatigue, increasing endurance, and enhancing muscle strength.

How does Ashwagandha affect daily physical performance

However, more studies are needed to confirm these effects.

Is there scientific evidence supporting the health benefits of Ashwagandha?

Numerous research studies and clinical trials have demonstrated the potential positive impacts of ashwagandha on health. These benefits encompass stress and anxiety reduction, as well as inflammation alleviation.

Is there scientific evidence supporting the health benefits of Ashwagandha

Nevertheless, additional investigation is required to confirm its effectiveness and determine the most suitable dosage recommendations.