Ashwagandha, known in Sanskrit as the “smell of the horse,” is an Ayurvedic herb with centuries of traditional use. Its Latin name, Withania somnifera, translates to “sleep-inducer”—a hint to one of its most valued effects WikipedToday, research increasingly validates its benefits across stress, cognition, physical performance, hormonal balance, and more.
What Does Science Say?
1. Stress & Anxiety Relief
Clinical research regularly highlights Ashwagandha’s adaptogenic nature. Multiple randomized controlled trials report significant reductions in anxiety and cortisol levels—effective across doses from 125 mg to 1 g/day.
2. Improved Sleep Quality & Vitality
A controlled study measured sleep and energy improvements using standardized sleep quality assessments. Results showed marked improvements, especially at 250–500 mg daily. Systematic reviews confirm modest sleep benefits, particularly in individuals with insomnia, at 300–600 mg/day over several weeks.
3. Cognition & Mental Focus
Controlled, double-blind trials found that 225–400 mg/day improved attention, executive function, and reaction time. In healthy adults, 300 mg/day for 90 days improved recall and reduced memory errors. Studies on individuals with mild cognitive impairment also showed enhancements in memory, attention, and processing speed.
4. Strength, Endurance & Recovery
Research shows Ashwagandha enhances athletic performance. Supplementation of 300 mg twice daily for 8 weeks alongside resistance training boosted muscle strength, mass, and fat reduction while improving recovery. Other studies indicate greater VO₂max and endurance at 600 mg/day, with benefits also reported in reducing sprint fatigue among athletes.
5. Hormonal & Reproductive Health
In men, significant increases in testosterone, sperm concentration, motility, and semen volume have been observed. In women, trials show improvements in sexual desire and satisfaction at 600 mg/day over 8 weeks.
6. Metabolic Health & Cardiovascular Support
Emerging evidence indicates Ashwagandha can improve blood glucose, HbA₁c, cholesterol, and weight management. Improved VO₂max and endurance also provide indirect cardiovascular support.
7. Thyroid Function
In individuals with subclinical hypothyroidism, an 8-week regimen significantly improved thyroid markers, including TSH, T3, and T4, compared to placebo.
8. Safety & Tolerability
Ashwagandha is generally well tolerated when used up to 3 months, though mild side effects such as nausea, headache, or gastrointestinal upset may occur. Rare cases of liver injury have been reported, especially in individuals with existing liver conditions. It is advised to avoid Ashwagandha during pregnancy or when managing hormone-sensitive conditions.
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