What are the benefits of Ashwagandha?

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.

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.

The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250–500 milligrams (mg) per day for at least 1 month may be beneficial.

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.

Scientific studies have suggested that ashwagandha might be beneficialTrusted Source 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 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:

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.

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

Athletic performance

A 2021 systematic review and meta-analysisTrusted Source indicates that ashwagandha could help to improve physical performance. In particular, ashwagandha supplementation could help enhance strength, fitness, and recovery in healthy males and females.

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.

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.

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.

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.

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