Ashwagandha Benefits: What You Need to Know About This Root

Ashwagandha has seen a recent surge in popularity, yet many people still don't fully understand the advantages this superfood can offer. With benefits ranging from support for the immune system to better sleep, here's why you should be adding ashwagandha to your diet.

What is Ashwagandha?

Ashwagandha, in its natural state, is an evergreen shrub native to certain regions of Africa and Asia. Known scientifically as Withania somnifera, this plant is also sometimes called "Indian ginseng". Don’t get it mixed up with other types of ginseng, though. Despite this nickname, ashwagandha has different effects.

Because of its many benefits (which we’ll get into), ashwagandha has been used for centuries in Ayurvedic medicine (traditional Indian medicine). These days, it's also available as a supplement.

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Ashwagandha Benefits – What Are They?

Here are some of the most important benefits of taking ashwagandha:

Supports Concentration and Brain Function

Research published in the International Journal of Environmental Research and Public Health showed that ashwagandha supplementation can improve mental acuity and focus. You might also experience improved memory and a better attention span.

Reduces Stress

A recent study published in Evidence-Based Complementary and Alternative Medicine found that ashwagandha supplements can help treat stress. Ashwagandha modulates stress hormones, giving your body more manageable stress responses.

Research published in the Journal of Dietary Supplements (2020) shows that ashwagandha extract can even help ease the symptoms of generalised anxiety disorder (GAD).

Improves Sleep Quality

Given the origins of its scientific name (geeky language fact of the day: somnifera means "sleep-inducing"), it should come as no surprise to you to learn that ashwagandha can also help with sleep.

Scientists need to conduct more research to fully understand the effect of ashwagandha on sleep quality. However, clinical trial results published in the Journal of Ethnopharmacology have shown that ashwagandha root extract can help improve both sleep quality and sleep onset latency (the time it takes to fall asleep). In double-blind placebo-controlled trials, subjects given ashwagandha showed significant improvement in their sleep.

Supports the Immune System

Ashwagandha is widely classified as an "adaptogenic" herb, which means it can support overall wellness by improving your body's ability to handle stress. This isn't exclusive to mental or emotional stress, however. As we all know, stress weakens our immune systems, but ashwagandha can also help alleviate stress. It also has anti-inflammatory and antimicrobial properties that can help your immune system. This then reduces your risk of illness and infection. 

Balances Hormones

A study published in the International Journal of Molecular Sciences found that ashwagandha supplements also help balance hormones and support the endocrine system by regulating cortisol levels. Ashwagandha herbal supplements can also balance your thyroid function. Thyroid hormone levels affect everything from your metabolism to your energy levels, so keeping them balanced is crucial.

May Increase Skin Health

Research is currently ongoing into the benefits of ashwagandha for skin health. However, what we already know seems promising. Experts at the Cleveland Clinic believe that ashwagandha's anti-stress properties can help benefit your skin by reducing the impact of cortisol. Ashwagandha also has antimicrobial properties that might help improve skin health, too.

Enhances Sexual Well-being

Ashwagandha also has the potential to improve sexual well-being for both women and men.

For women, research published in Cureus suggests that ashwagandha root extract can significantly improve sexual function and overall quality of life. According to the placebo-controlled study, healthy adult women given ashwagandha showed significant improvement.

For men, researchers believe that the improvement comes from increased testosterone levels and improved blood circulation.

Additionally, both men and women can experience improvements in vitality and hormone regulation from ashwagandha. Ashwagandha's stress-relieving effects can help improve libido because stress can often negatively impact a person's sex drive.

Who Benefits Most From Taking Ashwagandha?

Ashwagandha Forms – What’s Easier to Take?

Recommended Doses: How Much Should I Take?

When Should I Take Ashwagandha?

Potential Side Effects of Taking Ashwagandha

Ashwagandha is generally safe. However, researchers at the University of Colorado Anschutz Medical Campus believe ashwagandha can increase the risk of ashwagandha-induced liver injury when taken in abnormally high doses. Furthermore, avoid ashwagandha if you're already taking thyroid medications, as this can result in side effects. Speak with your doctor if you're unsure.

Frequently Asked Questions

How Long Does It Take to Notice the Benefits of Using Ashwagandha?

Ashwagandha can provide a range of benefits, but you shouldn't expect immediate results. Adaptogenic herbs (like ashwagandha) often take time to have a significant effect on your body, which means you’re unlikely to experience any big differences during the first or second weeks. You may experience some improvement in sleep during week two, but this varies from person to person.

In the fourth week specifically, you may have better stress responses and energy levels. By this time, you may fall asleep faster and experience better sleep quality. Most people also typically see improved cognitive function during the fourth week.

Is Ashwagandha Safe for Everyone?

Ashwagandha root extract is safe for most people. However, you should always consult a physician before starting a new supplement. Exercise caution if you have a liver condition or are already taking certain medications. The National Center for Complementary and Integrative Health (NCCIH) states that pregnant women should also avoid ashwagandha supplements.

Anyone with certain autoimmune disorders (like lupus, for example) should also avoid ashwagandha. Most healthy adults can benefit from ashwagandha's immune-boosting properties, but anyone with an overactive immune system should steer clear.

And if you're unsure whether ashwagandha is a good fit for you, we encourage you to speak with your doctor.

Does Ashwagandha Help Sports Performance?

Research published in the Turkish Journal of Sports Medicine (2025) indicates that ashwagandha supplements can even help improve sports performance. Ashwagandha can boost your strength and endurance. You might also experience better recovery times after exercise if you take ashwagandha supplements.

Conclusion

As you can see, you can get a wide range of potential benefits from taking ashwagandha. Ashwagandha can help with stress and anxiety relief as well as improve your sleep quality and immune health. And the sooner you start taking it, the sooner you can experience these great benefits for yourself.

References

• 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.
  
• Cleveland Clinic. (2022, October 16). Benefits of Ashwagandha and How Much To Take. Cleveland Clinic.
  
• Gopukumar, K., Thanawala, S., Somepalli, V., Rao, T. S. S., Thamatam, V. B., & Chauhan, S. (2021). Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-Based Complementary and Alternative Medicine, 2021(1), 1–10.
  
• Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. (2021). Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Journal of Ethnopharmacology, 264, 113276.
  
• Mandlik, D. S., & Namdeo, A. G. (2020). Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects. Journal of Dietary Supplements, 18(2), 1–44.
  
• 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.
  
• National Center for Complementary and Integrative Health. (2023, March). Ashwagandha. NCCIH.
  
• Ranil Jayawardena, Weerasinghe, K., & Piumika Sooriyaarachchi. (2025). The effect of Ashwagandha (Withania somnifera) on sports performance: a systematic review and meta-analysis. Turkish Journal of Sports Medicine, 60(2), 64–73.
  
• Shaw, T. (2025, May 12). Ashwagandha is Popular for Boosting Health — But Could it Hurt Your Liver? University of Colorado Anschutz Medical Campus.
  
• Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of Acute Ashwagandha Ingestion on Cognitive Function. International Journal of Environmental Research and Public Health, 19(19), 11852.