Supplements

8 Benefits Of Ashwagandha | What Is It? What Are Its Side Effects?

Ashwagandha, also known as Indian Ginseng, has a long history of use in traditional and ayurvedic medicine.1 Known as an adaptogen, or herb that can have health impacts, ashwagandha is native to India, North Africa, and the Middle East. Although it has been used for thousands of years, its recently risen to mainstream popularity due to the science behind its many benefits. 

So let’s dive in and find out exactly what this supplement actually does.

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What are the benefits of ashwagandha?

As an ancient medicinal herb, ashwagandha has many benefits…

1. Ashwagandha can help with stress

A study done over a two-month period compared stress levels in groups who used ashwagandha supplements and those who did not.2 The study found significantly lower stress in the group who took this supplement regularly.

 

2. Ashwagandha can improve thyroid health

Research has shown a benefit to thyroid function in individuals whose levels were classified as nonclinical hypothyroidism.3 This is an important finding because treatment of this condition can prevent low thyroid function from progressing to more serious health outcomes.3

 

3. Ashwagandha may benefit weight loss

Along with improving stress levels, ashwagandha is also linked with lower cortisol levels.1 Cortisol is known as the “stress hormone” and is commonly high in individuals who are struggling to lose weight. 

Lowering cortisol in addition to supporting thyroid function may work together to help with weight loss.

 

4. Ashwagandha use can lead to reduced body fat

Research done in healthy adults who supplemented this regularly showed reductions in body fat percentage over a 30-day period.4 

Although longer-term studies are needed in a larger subject grouping, this is a promising trend that could support improved body composition.

Check out our latest article on how you can build muscle and lose fat here.

 

5. Ashwagandha may support healthy cholesterol levels

The same study that showed a reduction in body fat percentage also found reduced overall cholesterol and LDL (or “bad”) cholesterol.4 Healthy cholesterol levels are important for circulation and heart health to prevent disease.

 

6. Ashwagandha can benefit strength and recovery time

An 8-week trial in healthy volunteers showed improved strength after taking this medicinal herb consistently as part of their strength training program.5

This trial also showed other promising benefits like less muscle damage (which translates to shorter recovery time) and increased testosterone levels (which can help with bulking).5

 

7. Ashwagandha may improve attention and memory

Keeping our brains healthy and well trained is as important as keeping our muscles healthy and trained. Ashwagandha was shown to improve overall memory and attention span in research done on its cognitive effects.6 This can be helpful when you need to focus on a difficult task at hand.

 

8. Ashwagandha may play a role in fighting other deadly diseases

Studies have shown that the active chemicals in this herbal supplement can help to fight inflammation and cardiovascular disorders that can lead to serious health issues.1 

While more research needs to be done in this area, there are many potential benefits to reducing inflammation and blood vessel damage. A reduction in inflammation can also help with treatment of pain from things like arthritis. 

 

Ashwagandha Side Effects

While many of the studies didn’t report negative side effects from small or medium doses, it’s not well known how it may affect other medications. Its possible that very large doses could lead to negative side effects like stomach upset or liver damage.2

However at the moment research suggests the benefits of ashwagandha outweigh the known side effects.

Always consult your GP before taking a new supplement.

Check out our range of vitamins here.

 

Take Home Message

While some cultures have used ashwagandha as a medicinal herb for years, the clinical research is promising. While studies have shown a number of positive performance and health benefits of this supplement, more research is needed to understand exactly how it works and how to take advantage of its most effective uses.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.


  1. MirjaliliMH, Moyano E, Bonfill M, Cusido RM, Palazón J. Steroidal lactones from Withania somnifera, an ancient plant for novel medicine. Molecules. 2009 Jul 3;14(7):2373-93. doi: 10.3390/molecules14072373. PMID: 19633611; PMCID: PMC6255378. 
  2. Chandrasekhar, K., Kapoor, J., &Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255-262.
  3. Sharma, A. K.,Basu, I., & Singh, S. (2018). Efficacy and safety of ashwagandha root extract in subclinical hypothyroid patients: a double-blind, randomized placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 24(3), 243-248.
  4. Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R.,Shirolkar, S. G., … & Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withaniasomnifera) in healthy volunteers. Journal of Ayurveda and integrative medicine, 3(3), 111 
  5. Wankhede, S.,Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect ofWithania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 1-11.. 
  6. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withaniasomnifera(L.) Dunal) root extract in improving memory and cognitive functions. Journal of dietary supplements, 14(6), 599-612. 


Monica Green

Monica Green

Writer and expert

Originally from South London, Monica graduated from the University of Leeds with a degree in Philosophy. After discovering a love for the gym whilst studying, Monica was drawn to weight training which helped her hugely through stressful times as a student. From writing for a popular student site, Monica developed her skills as an author, writing trending feature pieces regularly. She is thrilled to be able to combine her love for writing with her passion for the gym. In her spare time Monica loves to cook, try out new restaurants with friends and explore new walking trails.


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