Health Benefits of Ashwagandha

What Is Ashwagandha?

Ashwagandha is part of a class of plants called adaptogens known for their health benefits .

Also known as Indian ginseng, winter cherry or by its scientific name Withania somnifera, ashwagandha is a herbal shrub whose roots and berries are used for their medicinal properties.

Here are a few science-backed benefits of ashwagandha.

Relieves Stress and Anxiety

Ashwagandha may be effective for reducing stress and anxiety symptoms. However, more research is needed to form a consensus on appropriate forms and dosing to address stress and stress-related disorders.

Lowers Blood Sugar and Fat

Limited evidence suggests that ashwagandha may reduce blood sugar levels through its effects on insulin secretion and cells’ ability to absorb glucose from the bloodstream.

Increases Muscle and Strength

Sharpens Focus and Memory

Ashwagandha supplements may improve memory, reaction time, and the ability to perform tasks in certain populations. However, more research is needed.

Supports Heart Health

Recent evidence suggests that ashwagandha may be an effective natural remedy to improve sleep and may especially help people with insomnia.

How does ashwagandha work?

Ashwagandha contains numerous bioactive compounds, namely alkaloids, flavonoids, glycosides, steroids, and steroidal lactones.[2] Within the steroidal lactones are with anolides, which are considered to be responsible for most of the plant’s benefits.

Most of ashwagandha’s benefits are at least partly due to its potent antioxidant and anti-inflammatory properties. Ashwagandha can increase levels of antioxidant enzymes like glutathione peroxidase and superoxide dismutase, while also inhibiting lipid peroxidation. For more information on mechanisms of action, including molecular targets, see the Research Breakdown section.

As part of its ability to reduce stress and anxiety, ashwagandha also appears to influence the hypothalamic-pituitary-adrenal axis — which plays a central role in the stress response — as evidenced by its ability to decrease cortisol levels.[18] Furthermore, ashwagandha seems to alter the signaling of several neurotransmitters, which are dysfunctional in anxiety disorders. Its ability to enhance GABAA receptor signaling, specifically, is thought to underlie its benefits for sleep.