Ashwagandha is an herb that's been used in traditional Ayurvedic medicine for thousands of years. It’s known as an adaptogen—a natural remedy that helps the body adapt to stress.
If you’re stressed out, tired, or just looking for something to give you a mental boost, Ashwagandha might be exactly what you need.
- It lowers cortisol, helping you feel calmer and more balanced.
- Improves athletic performance and increases VO2 max.
- Enhances sleep quality, especially for those with insomnia or sleep issues.
- Shows potential in improving fertility and sexual health in both men and women.
- Mixed opinions exist due to hormone effects and potential side effects.
Ashwagandha is considered to be an adaptogen, that is a compound that can modify our stress response in order to increase our resistance to stress.
It's probably most reveredfor these adaptogenic properties, and its benefits in terms of reducing stress and anxiety havebeen extensively studied in both preclinicaland clinical studies.
Ashwagandha seems to work by influencing the HPA (hypothalamus-pituitary-adrenal) axis. (study here) This system plays a big role in how our body reacts to stress. When Ashwagandha interacts with this system, it leads to lower levels of cortisol—the stress hormone that makes us feel on edge.
Ashwagandha has been studied for a range of benefits, especially for stress management, athletic performance, and its adaptogenic properties.
Ashwagandha has shown benefits in improving athletic performance, particularly in increasing VO2 max. Studies found that taking Ashwagandha can boost endurance and overall fitness levels, with improvements seen in both elite athletes and the general population. (Study here) Increased muscle mass, strength, and better recovery have also been reported with dosages ranging from 330-1000 mg per day over periods of 4-12 weeks. (Study here)
Ashwagandha has demonstrated significant sleep-enhancing effects. In clinical trials, it helped improve sleep quality by up to 72%, especially in those with non-restorative sleep or insomnia. Improvements were generally higher in individuals with sleep issues, with effects observed as early as 6 weeks into treatment. (Study here) Ashwagandha works by reducing stress and promoting relaxation, with most benefits seen at dosages of 600 mg per day.
Studies indicate that it can improve insulin sensitivity and lower fasting blood sugar levels. In a clinical trial, participants who took Ashwagandha experienced significant improvements in their HbA1c levels, (study here) indicating better long-term blood glucose control—particularly helpful for people with type 2 diabetes.
The Sanskrit name ashwagandha means ‘smell of a horse’, and refers to the herb’s smell, as well as indicating that it transfers the virility and strength of a horse. For men, Ashwagandha has been shown to improve sperm quality, increasing sperm count, semen volume, and motility by up to 168%, 53%, and 57%, respectively. (study here) It also boosts testosterone and luteinizing hormone (LH), while reducing follicle-stimulating hormone (FSH), which can enhance fertility and sexual performance.
Ashwagandha has mixed reviews, and it makes sense why. It works by lowering cortisol and affecting other hormones, which can be great for many people.
But if you already have hormone imbalances or are on certain medications, it might not be ideal for you.
Here are some key areas where caution is advised:
- In theory ashwagandha may cause blood glucose levels to drop too low in diabetics on antidiabetic medication.
- Ashwagandha can influence thyroid hormone levels, so it should be used with caution if you have hyperthyroidism or hypothyroidism, or if you're on thyroid medication.
- Ashwagandha can sometimes have a calming effect on the central nervous system. If you're already on sedatives, combining them could cause too much drowsiness. It’s also best to stop taking Ashwagandha two weeks before any planned surgeries.
While it’s generally safe, it should be noted that there are no reports of serious adverse interactions in the literature.
The recommended dose can range from 300 mg to 600 mg per day. Some people take up to 1,200 mg, but most studies show that you won’t see a huge difference in benefits above 700 mg.
Dave Asprey even suggests taking 3-6 grams of the powder form, or 300 mg capsules 2-3 times a day. It all depends on your goals.
When to take it
It’s best to take Ashwagandha in the morning to manage stress throughout the day.
But don’t take it first thing when you wake up, since your cortisol levels are naturally high in the morning and Ashwagandha helps lower cortisol.
Waiting a little while after waking up is a better idea.
Ashwagandha has some promising benefits—from reducing stress to improving fertility and brain health. But the mixed research and varied effects mean it’s not for everyone.
Some people love it, others aren’t sure. If you decide to try it, start with a low dose and see how you feel.
