6 Proven Health Benefits Of Ashwagandha

Withania somnifera is commonly known as ashwagandha. It is a shrub popular in India, the Middle East, and some parts of Africa. It is also referred to as Indian ginseng or winterberry and has been in ayurvedic use for more than 3,000 years. This small shrub with yellow flowers has anti-inflammatory, antioxidant, and immunomodulatory properties. 

The herb is traditionally used to relieve stress and improve concentration and energy. Its extract and biotic compounds offer many medicinal benefits for the treatment of several diseases.

# Improves athletic performance

Withania somnifera is a valuable supplement for athletes to improve their performance. In fact, a study found that people who took 120 mg to 1,250 mg of this herb every day had enhanced physical performance. It also reported improvement in strength and use of oxygen during exercise. Another study with male participants taking a dose of ashwagandha had a significant gain in muscle strength and size.

# Reduces stress and anxiety

This herb is an adaptogen, a substance that helps your body cope with stress. It has a soothing or calming effect that reduces symptoms of anxiety more than lorazepam, an anxiety medication. People who take it get better sleep too. A study conducted in 2019 noted that consuming 240 mg of withania somnifera daily reduces stress significantly.

# Increases fertility in men

Studies have revealed the benefits of withania somnifera in improving male fertility and testosterone levels. Its reproductive benefits include improvement in sperm quality. A review confirmed that it sperm booster foods, sperm motility, and sperm concentration in males with low sperm count.

# Lowers blood sugar levels

Some studies suggest that withania somnifera benefits diabetics. A review in 2020 found that it lowers blood sugar, insulin, lipids, hemoglobin, and oxidative stress in people with high blood sugar. Withaferin A (WA) and other compounds in withania somnifera have anti-diabetic properties that encourage cells to use glucose from the bloodstream. 

# Reduce the risk of mental health conditions

The antidepressant properties of ashwangandha may reduce symptoms of mental health conditions like depression. It helps improve memory, cognition, and attention span. In a study, people with schizophrenia had reduced anxiety and depression after taking 1,000 mg of withania somnifera every day for 12 weeks. 

# Lowers inflammation

This herb contains WA and other compounds that may reduce inflammation in your body. A study on adults with stress found that withania somnifera reduced C-reactive proteins, an inflammatory marker. In another study, COVID-19 patients who took ayurvedic medicine containing 0.5 mg of this and other herbs saw a decrease in levels of inflammatory markers.