10 Ashwagandha Benefits That You Must Know!

Ashwagandha belongs to the adaptogen family of herbs. They are known for their health advantages when consumed in their natural state or as supplements, powders, teas, and tinctures.

Ashwagandha is a herbal shrub whose berries and roots are used for their medicinal properties. It is also known by its scientific name Withania somnifera, or as winter cherry and Indian ginseng.

Ashwagandha is a harmless herb that is gaining popularity in the United States due to its ability to reduce anxiety and stress.

Ashwagandha is a key part of Ayurveda, India’s traditional medical system. It is used to cure a variety of ailments, including insomnia and rheumatism.

Its physiologic effects are interconnected. Less stress, for example, means lower cortisol levels, which means better blood sugar control.

Despite this, many clinical investigations have only evaluated the herbal component in a small number of people.

To prove ashwagandha’s stated benefits, larger and further research is needed, especially in the long run.

In this article, we will be looking at 10 benefits of ashwagandha that you should be aware of.


Benefits Of Ashwagandha

Here are the 10 benefits of ashwagandha that you should know:

  1. Improves Athletic Performance

    Ashwagandha has been found in studies to improve athletic performance and might be a good supplement for athletes.

    Fifteen trials including women and men who took ashwagandha doses ranging from 130 mg to 1300 mg per day were included in one review.

    The findings imply that the plant could improve physical performance, such as oxygen consumption and strength during exercise.

    Ashwagandha significantly increased VO2 max (maximum oxygen consumption) in healthy athletes and adults, according to a review of five studies.

    The maximum amount of oxygen a person could consume during strenuous exertion is known as VO2 max. It is a test to see how fit your lungs and heart are.

    Nonathletes and athletes alike benefit from having a high VO2 max. In addition, ashwagandha might aid in the development of muscle strength.

    Higher VO2 max is linked to a decreased risk of heart disease, while low VO2 max is linked to a higher risk of death.

    Having said that, there are some specific Ashwagandha benefits for women as well.

  2. Aids Erectile Dysfunction

    Although there is some evidence that Ashwagandha might aid with erectile dysfunction, there are few studies on the subject.

    To back up this argument, more research is needed. Erectile Dysfunction could be caused by a variety of factors, including worry and stress.

    Because of its involvement in controlling cortisol levels, ashwagandha might help you relax.

    Lower stress aids in the management of premature ejaculation and improves libido performance.

  3. Assists In Improve Fertility And Testosterone

    In some trials, ashwagandha supplements have been proven to improve testosterone levels and male fertility.

    In one study, 42 overweight men aged 35 to 75 with minor weariness were administered placebo tablets or ashwagandha extract daily for ten weeks.

    The ashwagandha medication was linked to a 16% increase in DHEA-S. It is a sex hormone involved in the manufacture of testosterone.

    Participants in a study who took the herb showed a 14.5% higher testosterone increase than those who took the placebo.

    In addition, ashwagandha medication significantly enhanced sperm motility, sperm concentration, and semen volume in men having low sperm count.

    According to a study of four researchers, ashwagandha also enhanced sperm motility and concentration in men having a normal sperm count.

    However, the researchers found that there is presently insufficient evidence to support ashwagandha’s potential benefits for male fertility and that more high-quality trials are needed.

  4. Might Help Enhance Sexual Pleasure

    Ashwagandha has been used as an aphrodisiac for centuries. This herb is also recognized as one of the most strong sexual stimulants in the classic Kama Sutra.

    Taking Ashwagandha increases nitric oxide synthesis in men’s bodies. The arteries supplying blood to the genitals become dilated.

    Therefore, Ashwagandha powder is beneficial to guys. Ashwagandha has become a popular treatment for libido loss and erectile dysfunction.

    According to research, Ashwagandha reduces stress, which affects sex drive. It also calms the body enough to improve pleasure and desire.

    According to a study, Ashwagandha tablets aid males by raising sexual drive and desire by increasing testosterone levels.

  5. Blood Sugar Levels Might Be Reduced

    Ashwagandha might have some benefits for persons with high blood sugar levels or diabetes, according to limited research.

    Treatment with ashwagandha significantly lowered oxidative stress markers, HbA1c (hemoglobin A1c), blood sugar, blood lipids, and insulin, according to a review of 23 investigations, including five clinical studies in persons having diabetes.

    Certain components in ashwagandha, such as WA (withaferin A), are thought to have potent anti-diabetic properties and might help encourage the cells to absorb glucose from the bloodstream.

    However, at this moment, research is limited, and more well-designed trials are required.

  6. Arthritis Pain Reliever

    Ashwagandha is not a treatment for arthritis, contrary to popular belief. It works as a pain reliever instead.

    Ashwagandha also inhibits the transmission of pain signals to the spinal cord and brain. Its anti-inflammatory qualities might also aid with discomfort.

    According to studies published in 2016, Ashwagandha is useful in treating rheumatoid arthritis.

  7. Ashwagandha might help you sleep better

    Many people take ashwagandha to help them sleep better. There is some evidence that it could also help with sleep problems.

    A study of 45 persons aged 60-75 found that ingesting 500 mg of ashwagandha root per day for 15 weeks enhanced mental alertness and sleep quality when compared to placebo treatment.

    In addition, ashwagandha had a tiny but substantial favorable effect on overall sleep quality, according to an analysis of six high-quality studies.

    People who took ashwagandha reported feeling more awake and less anxious when they awoke.

    The results were more obvious in persons having insomnia and those who took more than 500 mg daily for 10 weeks or longer, according to the study.

  8. Increase Sperm Motility

    The capacity of sperm to travel freely is referred to as sperm motility. Sperm motility is as important as sperm count, and it is a prerequisite for a healthy sex drive.

    Healthy sperm must swim at a rate of 26 micrometers per second, and Ashwagandha aids in this process. Reduced motility makes it more difficult to conceive.

    According to research published in 2019, Ashwagandha is beneficial to the male reproductive system and might improve sperm quality, sperm motility, and sperm count.

    Therefore, the odds of becoming pregnant might skyrocket. However, more research is needed to reach a more exact conclusion about Ashwagandha’s influence on sperm motility.

  9. Reduces Anxiety And Tension

    Ashwagandha is primarily known for its stress-relieving properties. It is an adaptogen, which is a chemical that helps the body deal with stress.

    JNK-1 (Stress activated protein kinase), Hsp70 (heat shock proteins), and cortisol are among the stress mediators that ashwagandha appears to help manage.

    It also lowers the activity of the HPA (hypothalamic pituitary adrenal axis), which controls the stress response in your body.

    Ashwagandha supplements have been found to help reduce anxiety and stress, according to the study.

    Those who took 260 or 500 mg of ashwagandha extract for 10 weeks had considerably lower subjective stress levels of the stress hormone cortisol than those who took a placebo, according to a study with 60 participants.

    Furthermore, when compared to the placebo group, the subjects who took the ashwagandha supplements had significantly better sleep quality.

  10. Helps In Increasing Muscle Mass

    Ashwagandha has been shown in the study to aid in boosting muscle mass and physical strength, therefore enhancing overall health.

    According to research, Ashwagandha contains alkaloids. They are natural power boosters that are quite popular among athletes.


Ashwagandha is an ancient medicinal herb. It has a variety of health advantages. 

According to the findings, it could help boost cognitive functioning, lower stress, and anxiety, and promote peaceful sleep, in some people.

Most people consider ashwagandha to be relatively safe. However, it is crucial to consult with a healthcare expert before incorporating ashwagandha into your daily regimen.

Ashwagandha is a shrub native to India which has long been used in Ayurvedic medicine. The plant’s root is utilized in medicine as a powder. It is also available in tablets and capsules.

Although no large clinical study has been undertaken to give evidence, Ashwagandha has several health benefits for both women and men.

Ashwagandha has been used successfully in Ayurvedic medicine to treat a variety of ailments with no notable side effects.

As there is no firm proof of the adverse effects or benefits of ashwagandha, it is best to take it in medium to small dosages after talking with your healthcare provider.