6 Benefits of Ashwagandha

Ashwagandha is a small evergreen shrub native to parts of India, the Middle East, and Africa. Its name originates from its distinct odor, as ashwagandha roots emit a scent reminiscent of a horse, with 'ashva' meaning 'horse' and 'gandha' meaning 'smelling like' in Sanskrit. The entire plant is harvested, dried, and ground into a powder, commonly ingested as teas, powders, tinctures and supplements, or consumed in its raw form.

This herb has been traditionally celebrated in Ayurvedic medicine for its potent properties, a practice dating back thousands of years. 

Let’s dive into some of the most popular benefits of Ashwagandha.

1.     Relieves stress and anxiety: Ashwagandha is primarily recognized for its stress-relieving qualities. It falls under the category of adaptogens, substances that aid the body in managing stress.

2.     Reduces blood sugar levels: Several small clinical trials discovered that ashwagandha can effectively lower blood glucose levels and triglycerides, which are the predominant type of fat found in the blood. In fact, one study drew a comparison between the blood sugar-lowering effects of ashwagandha and those of medications commonly prescribed for type 2 diabetes.

3.     Boosts fertility and testosterone in men: Ashwagandha may offer reproductive advantages for men as well. Providing ashwagandha to infertile men has demonstrated significant improvement in sperm quality by restoring reproductive hormone levels. Following one study, 14% of the male patients' partners achieved pregnancy.

4.     Increase in focus and memory: Ashwagandha may enhance cognition, memory, and the capacity to execute motor responses following instructions. Limited studies indicate that ashwagandha, in comparison to a placebo, notably enhanced participants' reaction times during cognitive and psychomotor tests, which assess the ability to respond to instructions and execute indicated actions.

5.     Enhances muscle growth: Researchers are ongoing with their investigations into ashwagandha's effectiveness in enhancing strength and muscle size. One study reported increased speed and strength among participants. Another study noted an enhancement in muscle power, coupled with a decrease in body fat percentage and lowered cholesterol levels. 

6.     Improves sleep: A review of five research studies concluded that ashwagandha supplements can aid both individuals with and without insomnia in achieving better sleep. Specifically, ashwagandha was found to shorten the time it takes to fall asleep, enhance sleep quality, prolong total sleep duration, and reduce the time spent awake in bed.