7 Proven Health Benefits Of Ashwagandha (2019)

Health benefits of ashwagandha

Today, we will talk about the health benefits of Ashwagandha. It is an incredibly healthy medicinal herb, and it is also known as Indian ginseng and has a wide range of health benefits including its ability to lower down the blood sugar levels, reduce anxiety, and increase fertility in men, boost brain function, etc.

What Is Ashwagandha (Indian Ginseng)

Ashwagandha is one of the most vital herbs in Ayurveda that has been used in Ayurvedic and Chinese medicine for over 3,000 years to relieve stress, improve concentration, and increase energy (Study 1).

Also, its botanical name is Withania somnifera, and it is known by several other names too, including winter cherry and Indian ginseng.

When it comes to Ashwagandha plant, is a small shrub with yellow flowers that is native to North Africa and India.

Most of its health benefits are responsible for its high concentration of withanolides that has been shown to fight tumor growth and Inflammation (Study 2).

Here are 7 proven health benefits of Ashwagandha that are supported by science.

1. Helps Reduce Cortisol Level

Most of you know that cortisol is known as a stress hormone, which is not healthy for your body at all, and your adrenal glands release it in response to stress, along with when your blood sugar levels get too low.

In fact, in some cases, cortisol levels may become chronically elevated, which can straight lead to increased fat storage in the abdomen and high blood sugar levels.

According to the studies have shown that ashwagandha may help reduce cortisol levels–more in ( Study 3, 4).

And in another study in chronically stressed adults, those who simply supplemented with ashwagandha had significantly greater reductions in cortisol with 30% (study 5).


The study shows ashwagandha may help lower down the cortisol levels in chronically stressed individuals.

2. Can Reduce Blood Sugar Levels

Yes, in many studies, ashwagandha has been shown to lower bad sugar levels.

While one test-tube study found that it increased insulin sensitivity in muscle cells (Study 6).

On the other several studies have confirmed its capability to reduce blood sugar levels in both those with diabetes and healthy people ( Study 7,8).

Moreover, 4 weeks study in people with schizophrenia, those treated with ashwagandha had an average reduction in fasting blood sugar levels of 13.5 mg/dL, as compared to 4.5 mg/dL in those who received a placebo (Study 10)


Studies show ashwagandha may help reduce blood sugar levels through it effects on insulin sensitivity and secretion.

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3. Helps Increase Fertility In Men

In addition to increasing the testosterone levels. ashwagandha may have effects on reproductive health and testosterone levels (Study 11, 12, 13)

A study conducted by 75 infertile men, the group treated with ashwagandha showed increased sperm motility and count.

Also, the researchers also reported that the group who took the herb had increased antioxidant levels in their blood.

While in another study, men who took ashwagandha for stress, they experienced better sperm quality and higher antioxidant. After 3 months of treatment, almost 14% of the men’s partners had become pregnant (Study 14).

4. Antibacterial Properties

As per the Ayurvedic medical texts, ashwagandha is effective in controlling bacterial infractions in human.

In one study 211 conducted by the Centre for Biotechnology at the University of Allahabad in India and published in the Alternative Medicine Review showed ashwagandha herb possesses antibacterial properties.

It also concluded that it was effective in respiratory tract infections, gastrointestinal, and urinogenital when consumed orally.

5. May Help Increase Strength And Muscle Mass

Yes, research has shown that ashwagandha may improve strength and body composition ( Study 15, 16, 17).

In a study, in order to determine an effective and safe dosage for
ashwagandha, healthy men who took 750-150 mg per day of pulverized ashwagandha root per day and gained muscle strength after 30 days (Study 18).

In one more study. those who took ashwagandha had greater gains in muscle size and strength. Also, found more than doubled the reduction in the body fat percentage as compared to the placebo group ( Study19)

6. Anti-Inflammatory Properties

Ashwagandha has been found to be powerful and effective in dealing with a variety of rheumatologic problem. Also, several studies have shown that ashwagandha aids to decrease inflammation (Study 20, 21, 22).

As well as studies in humans have found that it increases the activity of natural killer cells that are basically immune cells that fight infection and help you stay fit and healthy (Study 23, 24).

It’s also been shown to decrease markers of inflammation, as such C-reactive protein (CRP). Basically, this marker is associated with an increased risk of heart disease.


Ashwagandha has been shown to decrease markers of inflammation and increase natural killer cells activity.

7. May Help Lower Down Anxiety And Stress

This is a big factor of its ability to reducing the stress that everybody refers to it as a stress buster. Only stress can lead to many health problems alone that is why ashawgandha is helpful all sorts of health benefits.

However, researches reported that it blocked the stress pathway in the brains of rats. by contriving chemical signaling in the never system (Study 25)

Also, several controlled human studies have been shown that it can significantly reduce symptoms in people with anxiety and stress disorders too (Study 26, 27, 28)

A study of 60 days with chronic stress in 64 people, those in the supplemental group reported a 69% average reduction in Insomnia and anxiety as compared to 11% in the placebo group (Study 29).

Side Effects Of Using Ashwagandha

1. Risk Of Medical Interactions:- Doctors advise caution because it can interact with your regular medication, especially for those who are suffering from diseases like insomnia, diabetes, depression, hypertension, and anxiety.

2. A risk For Pregnant Women:- Pregnant are not allowed to take this herb as it possesses abortifacient properties.

Make sure to avoid consumption in large amounts as this may have side effects as such nausea, upset stomach, and diarrhea, etc


The root is available in the market in dired, powders, or fresh root form. 1-2 or 5-6 grams of the powder is recommended when you simply consume it for general well-being.

However, you can also take ashwagandha for anxiety relief. In fact, when you take the herb for treating any specific disease you should definitely consult a medical professional as such Ayurveda doctor for the dosage.


Now, come down to the bottom line. Ashwagandha is a traditional medicinal herb with many health benefits. It can reduce stress and anxiety, help fight depression, boost fertility and testosterone, may even boost brain function, etc.

The key point is about all the health benefits of ashwagandha with you perfect nutrition. If you combine it with your good nutrition, then you can avail of its benefits.

Remember, this is not the end list of health benefits of ashawgandha, there may be more health benefits but these are the main that you can consider.

I hope you like this comprehensive information, pass this information on, and share your thoughts below, and make sure you follow a proper diet.

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About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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