Ashwagandha, scientifically known as Withania somnifera, is a well-regarded herb in traditional Ayurvedic and Unani medicine systems. It's often used for a variety of health benefits, primarily centered around stress relief and enhancing overall well-being.

Benefits of Ashwagandha

1. Stress and Anxiety: Ashwagandha is renowned for its anxiolytic (anti-anxiety) and stress-relieving properties¹². Several studies have documented reductions in stress and anxiety levels among participants who took ashwagandha supplements over periods ranging from 6 to 8 weeks¹².

2. Cognitive Function: Research suggests that ashwagandha may enhance cognitive function, particularly memory and attention. This makes it a potentially valuable supplement for improving cognitive performance³.

3. Physical Performance: There is evidence supporting ashwagandha's efficacy in enhancing physical performance, especially in athletic contexts. This includes improvements in muscle strength, recovery, and overall cardiovascular and musculoskeletal health¹⁴.

4. Sleep Quality: Ashwagandha may improve sleep quality and duration for individuals suffering from insomnia or other sleep-related issues¹⁴.

5. Anti-inflammatory and Immunomodulatory Effects: Ashwagandha has anti-inflammatory properties and can modulate the immune system. This makes it useful in managing inflammation and boosting immune health³⁵.

6. Miscellaneous Benefits: It may also help in managing conditions like diabetes, cardiovascular health, hypothyroidism, and reproductive health issues³⁵.

Dosage

Studies typically use doses ranging from 250 mg to 600 mg per day of ashwagandha root extract¹². Higher doses tend to offer more pronounced benefits but should be approached cautiously and ideally under professional guidance.

Safety and Side Effects

Ashwagandha is generally considered safe for most people when used in recommended doses. However, possible side effects can include gastrointestinal discomfort and drowsiness³. It's always recommended to consult with a healthcare provider before starting any new supplement, especially for individuals with underlying health conditions or those who are pregnant or breastfeeding.

Conclusion

Ashwagandha is a versatile herb with a wide range of potential health benefits, particularly in stress reduction, cognitive enhancement, and physical performance. Its adaptogenic properties make it a valuable supplement for improving overall well-being and resilience to daily stressors.

Footnotes

1. Examine.com - Ashwagandha ↩ ↩² ↩³ ↩⁴ ↩⁵

2. Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? ↩ ↩² ↩³

3. Paulina Mikulska, "Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review," NCBI, 2024 ↩ ↩² ↩³ ↩⁴

4. Jaysing Salve, "Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults," NCBI, 2025 ↩ ↩²

5. Alex B. Speers, "Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia," NCBI, 2021 ↩ ↩²