What Are The Benefits Of Ashwagandha?

In this article:

• What is ashwagandha?
• What is ashwagandha good for?
• Ashwagandha benefits for men
• Ashwagandha benefits for women
• Ashwagandha for the skin
• Ashwagandha for sleep

Ashwagandha is a traditional Ayurvedic herb known for its adaptogenic properties, meaning it may help the body better adapt to stress. But beyond its potential stress relief properties, ashwagandha also brings with it a number of other potential health benefits, including:

• Aiding hormone balance¹
• Supporting sleep quality^2,3,4
• Maintaining cognitive health and mental clarity^1,5
• Boosting energy levels^6,7
• Supporting both male⁸ and female-specific^9,10,11 health outcomes

In this article, we’ll dive into the benefits of ashwagandha in a bit more detail.

What is ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb native to India, parts of the Mediterranean and several other countries¹. Its use is deeply rooted in Ayurvedic medicine, with its history dating back nearly 3000 years¹.

As an adaptogen, it was believed that ashwagandha helped strengthen the nervous system, allowing the body to manage and adapt to stress more effectively¹. To this day, it continues to be a popular ingredient in supplements, available in a variety of formats, including capsules, powders and teas.

What is ashwagandha good for?

It might be an adaptogen, but what does ashwagandha actually do for you? There are four key outcomes that are typically linked to ashwagandha. These relate to improved relaxation, sleep, mental clarity and energy.

• Stress support: Ashwagandha’s adaptogenic properties may help the body better manage both physical and mental stressors by modulating cortisol and supporting the nervous system^1,2. 
• Sleep and relaxation support: While ashwagandha isn’t a sedative, it may promote better sleep by helping people relax and unwind^1,2. In particular, positive sleep outcomes, including improved sleep quality and sleep efficiency, have been reported^3,4. 
• Focus, energy and clarity: By helping to reduce stress and calm the body, ashwagandha may support improved mental clarity and focus, providing users with clearer thinking and better mental energy^1,5. Some people even report feeling more energised and resilient throughout the day after taking it^1,6,7. 

Ashwagandha benefits for men

Research has uncovered several male-specific outcomes associated with using ashwagandha. A recent study found evidence indicating it may support testosterone levels in certain contexts⁸. Similarly, it’s believed that ashwagandha may also aid in muscle recovery, boost energy levels and support stress resilience in men⁸.

Ashwagandha benefits for women

Like men, it’s thought that there may be several unique ashwagandha benefits for female health. While there’s no current research on the impact of ashwagandha on the menstrual cycle, it’s anti-inflammatory effects may provide menstrual support for women throughout their cycle^9,10. There’s even early evidence to suggest ashwagandha root extract may help relieve stress symptoms during perimenopause¹¹. In general, many women also find ashwagandha helpful for boosting energy levels, using it to help manage the effects of a busy lifestyle^9,10.  

Does ashwagandha help skin?

For many people, the effects of stress often show up on their skin, causing breakouts and flareups of skin conditions. Through its adaptogenic and anti-inflammatory properties³, it’s believed ashwagandha benefits the skin, supporting a clearer, calmer complexion¹². 

Does ashwagandha help sleep?

Ashwagandha may support more restful sleep by helping manage stress while calming the nervous system⁴, thanks to its adaptogenic properties.

It’s worth noting that it isn’t a sedative, so if you’re wondering, “will ashwagandha make me sleepy?”, the answer is not necessarily. It should just help promote a calmer state so it’s easier for you to get some better quality shut-eye⁴. 

Are there benefits of ashwagandha for mild anxiety symptoms?

So, we know it has been linked to stress relief², but does ashwagandha help anxiety? As it turns out, ashwagandha has been linked to several positive cognitive outcomes^1,2. When it comes to mild anxiety, ashwagandha is not a treatment, however it has shown promising results for its calming properties to support stress and trouble sleeping^1,2. It’s for this reason some people choose to incorporate ashwagandha supplements into their daily wellness routine. 

If you or someone you know is experiencing mild anxiety, it’s important to chat with a health professional for detailed and tailored advice.

How long does ashwagandha take to reduce symptoms of mild anxiety?

When it comes to improving sleep, mental clarity or focus, studies suggest that users may start to feel the effects of ashwagandha within 8 weeks¹³. That said, it’s important to remember that everyone is different, so when it comes to taking ashwagandha for symptoms of mild anxiety (such as stress or sleep difficulties), the effects are likely to vary by person. While ashwagandha is typically well tolerated by most people¹⁴, it always pays to check with your doctor before introducing a new supplement into your regime. 

Like any supplement, ashwagandha is not a treatment, but it may be a helpful addition to your daily wellness routine. To learn more about ashwagandha and how it may help you to get a more restful sleep, explore the Swisse Wellness Hub. 

References:

1. Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O. P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics, 15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057
2. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185.
3. Office of Dietary Supplements. (2023, October 25). Ashwagandha: Is it helpful for stress, anxiety, or sleep? – Health Professional Fact Sheet. National Institutes of Health. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ 
4. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS one, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843 
5. Guo S, Rezaei MJ. The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance. Front Nutr. 2024 Aug 2;11:1439294. doi: 10.3389/fnut.2024.1439294. PMID: 39155932; PMCID: PMC11327513.
6. Kale S, Lopresti A, Suri R, Garg N, Langade D. Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood Problems in Adults: Prospective, Randomized, Placebo-Controlled Study. J Psychoactive Drugs. 2024 Nov 5:1-13. doi: 10.1080/02791072.2024.2424279. Epub ahead of print. PMID: 39498904.
7. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.
8. Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. American journal of men's health, 13(2), 1557988319835985. https://doi.org/10.1177/1557988319835985 
9. Wiciński M, Fajkiel-Madajczyk A, Kurant Z, Liss S, Szyperski P, Szambelan M, Gromadzki B, Rupniak I, Słupski M, Sadowska-Krawczenko I. Ashwagandha's Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes-A Review. Nutrients. 2024 Jul 31;16(15):2481. doi: 10.3390/nu16152481. PMID: 39125360; PMCID: PMC11314093.
10. Ajgaonkar, A., Jain, M., & Debnath, K. (2022). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus, 14(10), e30787. https://doi.org/10.7759/cureus.30787
11. Gopal, S., Ajgaonkar, A., Kanchi, P., Kaundinya, A., Thakare, V., Chauhan, S., & Langade, D. (2021). Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. The journal of obstetrics and gynaecology research, 47(12), 4414–4425. https://doi.org/10.1111/jog.15030
12. Sikandan A, Shinomiya T, Nagahara Y. Ashwagandha root extract exerts anti‑inflammatory effects in HaCaT cells by inhibiting the MAPK/NF‑κB pathways and by regulating cytokines. Int J Mol Med. 2018 Jul;42(1):425-434. doi: 10.3892/ijmm.2018.3608. Epub 2018 Apr 2. PMID: 29620265.
13. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. doi: 10.1177/2156587216641830. Epub 2016 Apr 6. PMID: 27055824; PMCID: PMC5871210.
14. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.