What Happens to Your Body When You Take Ashwagandha

Ashwagandha is an herb that has many applications in Ayurvedic medicine, due to its purported anti-anxiety, anti-inflammatory, antioxidant, and memory-enhancing properties. Although studies show potential benefits, there isn’t enough solid research to say whether ashwagandha actually improves all of the conditions people use it for.

Ashwagandha has been used for hundreds of years in Ayurverdic medicine, but its popularity has skyrocketed since adaptogens entered the wellness market. Adaptogens are herbs and plants that can help your body adapt to stress.

Some research suggests that ashwagandha supplements may help reduce stress and anxiety. A small 2019 study of 58 people found that those who took 250 to 600 milligrams of ashwagandha extract for eight weeks had less perceived stress and lower levels of the stress hormone cortisol.

Other small studies of people taking ashwagandha for 60 days found that the supplement reduced symptoms of anxiety and stress.

However, a 2021 review of preclinical and clinical studies concluded that there was insufficient evidence to determine the right dosage and form of ashwagandha to treat stress and anxiety.

Results from a few clinical trials suggest that taking ashwagandha may help improve sleep.

As you sleep, you progress through a series of sleep cycles, each made up of distinct sleep stages. Having interrupted sleep disrupts your sleep cycle, potentially causing you to need more sleep than the standard eight hours to feel restored.

A 2021 review of five studies found that taking an ashwagandha supplement in doses of 250 to 600 milligrams per day had a small but significant effect on improving sleep compared to a placebo. These benefits were greatest when the dose was 600 milligrams per day and when participants took the supplement for at least eight weeks.

A 2022 study also suggests that at a dose of 700 milligrams per day, ashwagandha extract can significantly improve energy levels.

Some research has shown that ashwagandha may play a role in improving athletic performance. A 2020 study found that taking ashwagandha significantly improved peak oxygen uptake (VO2 max) in healthy adults and athletes, which may help improve aerobic capacity.

Ashwagandha may have certain properties that make it a useful addition to the treatment of diabetes. A review published in 2024 found that clinical evidence is limited, but some studies suggest that compounds found in ashwagandha, called withanolides, may help protect against insulin resistance and improve HbA1c levels in people with diabetes.

Ashwagandha may help improve certain aspects of male infertility. A 2018 review of four clinical trials found that participants with infertility symptoms who took ashwagandha saw improvements in areas such as sperm concentration and motility, semen volume, and testosterone level.

The researchers reported no harmful side effects either. However, they note that these promising results do not have enough evidence to fully support this benefit and that more clinical trials are needed.

A study published in 2017 suggests that taking ashwagandha may help protect or improve certain aspects of cognitive function in adults with mild impairment. These aspects include:

• Memory: Your brain’s ability to store and access information and experiences
• Executive function: Enables planning, problem solving, decision making and goal-oriented behavior
• Attention: The ability to focus and concentrate on something selectively
• Information processing speed: How quickly you can absorb and use or respond to information

Participants took a twice-daily dose of 300 milligrams of ashwagandha root extract for eight weeks, which researchers found to be both safe and effective.

Some research suggests that ashwagandha may be most effective when taken regularly for at least eight weeks. It is best to consult a doctor before adding a new supplement to your diet. Your doctor can help you determine the appropriate dosage for your overall health and the benefits you want to achieve.

With your doctor’s advice, consider adding ashwagandha powder or extract to your coffee, mixing it into a smoothie, or mixing it into oatmeal. Ashwagandha is also available in tablets or capsules that you can take orally.