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Ashwagandha: Uses, Benefits, Dosage, And Why Is It Necessary For You?


Ashwagandha is a shrub that has been utilized in Ayurvedic medicine for ages. It is an adaptogen, which means it might help your body cope with both physical issues and mental stress. 

Many of the benefits found in this plant are derived from powerful chemicals known as withanolides. 

Ashwagandha is well known for its stress-relieving properties, but its ability to lower cortisol levels might also improve different body systems, such as testosterone and muscle mass.

It is crucial to buy from a reputable brand to ensure you get a high-quality product that employs only the plant’s roots.

People are continuously on the lookout for natural cures for their ailments. For certain people, ashwagandha, a centuries-old medicinal plant, might be the answer.

This herb is said to have numerous health benefits. In this article, we will look at what ashwagandha is, its gifts for men and women, dosage, and much more.

Not to miss, it is always recommended that one should take help from a certified medical professional before consuming anything new.

What Is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an adaptogen. It is a type of plant which is thought to assist the body cope with many types of stress, both physical and mental.

The seeds, roots, and leaves of this shrub, also known as the winter cherry or Indian ginseng, have recently gained favor in the United States.

Ashwagandha has long been an important herb in Afrimight, Ayurvedic, and Indian traditional medicine.

Ashwagandha root is classified as a Rasayana medicine, which means essence in Sanskrit. The science of extending life was the emphasis of this Ayurvedic medicine practice.

However, there is a distinction to be made between living well and living longer. The health advantages[1] of ashwagandha, which is surprisingly extensive, might aid with the former.

What Does Ashwagandha Do?

An essential herb in Ayurvedic treatment is Ashwagandha. Ayurveda is one of India’s healthcare systems and one of the world’s oldest medical systems.

Ashwagandha is classified as a Rasayana in Ayurvedic medicine. This indicates that it aids in the physical and mental maintenance of people.

There is some evidence[1] that the herb has neuroprotective and anti-inflammatory properties.

Many health problems are caused by inflammation. Therefore, lowering inflammation helps protect the body from several ailments.

Ashwagandha, for example, is used to treat the following conditions:

  • Pain.
  • Stress.
  • Fatigue.
  • Anxiety.
  • Diabetes.
  • Skin conditions.
  • Epilepsy.
  • Arthritis.

Different treatments make use of various parts of Ashwagandha, such as seeds, fruit, and leaves.

This plant is becoming increasingly popular in the West. Ashwagandha is also available as a supplement in the United States.

Ashwagandha Benefits

Here are some of the benefits of ashwagandha:

  1. Stress

    Stress increases ACTH (adrenocorticotropic hormone) release, which raises stress hormone (cortisol) levels in the body.

    Ashwagandha is often found to help people cope[2] with stress. Ashwagandha powder helps to relieve stress by lowering cortisol levels.

    Cortisol is our stress hormone. What ashwagandha does is reduce the harmful effects of chronic high levels of cortisol such as weight gain, insulin resistance, and weakened immune systems.

    As a result, the regular consumers of Ashwagandha may be able to sleep better.

  2. Arthritis

    Ashwagandha provides a lot of help with arthritic pain. It aids in reducing inflammation and arthritis pain.

    According to studies[3], Ashwagandha has analgesic properties. Withaferin A is commonly found in the leaves and roots of Ashwagandha.

    They inhibit pain mediators’ generation like prostaglandins.

  3. Parkinson’s disease

    Parkinson’s disease is caused by nerve cell destruction, which affects the body’s balance, mobility, and muscle function.

    Ashwagandha might be beneficial[4] in the treatment of Parkinson’s disease.

    Because of its antioxidant properties, ashwagandha protects nerve cells.

    This lowers the chance of Parkinson’s disease and its complications.

  4. Diabetes

    Ashwagandha might help people having diabetes control their sugar blood levels by enhancing insulin sensitivity and increasing insulin production.

    According to researchers[5], Ashwagandha aids in reducing the cells’ insulin resistance.

    This improves insulin sensitivity and boosts the consumption of glucose by the cells.

    Ashwagandha also aids in boosting insulin secretion by boosting the number of cells that produce insulin and protecting them.

    They work together to reduce the risk of having diabetes.

Benefits Of Ashwagandha For Men

Here are some benefits of the plant ashwagandha for men:

  1. Aids in male infertility

    Ashwagandha acts as a powerful aphrodisiac[6] that might aid in male infertility by increasing testosterone levels.

    Ashwagandha also acts as an antioxidant which helps to fight free radicals. They avoid sperm cell death and damage, resulting in increased sperm quality and count.

    Therefore, Ashwagandha improves the sexual health of males while also reducing[7] the likelihood of stress-induced male infertility.

  2. Increases strength and muscle mass

    Supplementing with ashwagandha has also been linked to an increase[8] in muscular strength and growth.

    One clinical research having males with minimal experience in resistance training found that taking ashwagandha regularly for 10 weeks paired with resistance training resulted in a substantial gain in muscular strength and mass.

    In addition, individuals had a lower body fat percentage, less exercise-induced muscle damage, and higher testosterone levels.

  3. Aids in erectile dysfunction

    There is some evidence that Ashwagandha might aid with erectile dysfunction. However, there are few studies[6] on the subject. To back up this argument, more research is needed.

    Erectile Dysfunction could be caused by a variety of factors, including stress and worry. Because of its involvement in controlling cortisol levels, ashwagandha might help you relax.

    Lower stress improves libido performance and aids in the management of premature ejaculation.

Not to miss, ashwagandha benefits for men have also been discussed in detail.

Ashwagandha Benefits For Women

  1. Menstrual Cycle’s Regularization

    Period cramps, irregular periods, delayed periods, facial hair growth, reproductive concerns, and physical changes are common throughout menopause.

    Hormonal imbalance is the primary cause of such female reproductive difficulties, which might lead to pregnancy concerns.

    Hormonal equilibrium makes the menstrual cycle more regular by enhancing fertility. When you take milk with ashwagandha regularly, it helps to keep these problems at bay.

    Ashwagandha increases the adrenal glands’ function while also helping in correcting hormonal imbalance. It also improves blood circulation.

    Women frequently face such issues as a result of increasing stress. They might overcome stress by taking Ashwagandha as it has anti-stress properties.

  2. Sexual stimulant effect

    According to one of the clinical trials, ashwagandha helps females with sexual dysfunction.

    It promotes lubrication, sexual arousal, and orgasm when used regularly. It functions as a stimulant, which increases arousal and provides the highest level of satisfaction.

    It decreases mental stress, which promotes a positive attitude while also increasing sexual potency and blood flow.

    The benefits[9] of the ashwagandha root for women’s libido are detailed in the Kamasutra, which is an ancient classic on human sexuality.

  3. Weight Loss

    The most common cause of weight gain in women is stress. The ashwagandha herb helps to reduce[10] stress by lowering psychological and physiological stress signs.

    Ashwagandha helps in lowering cortisol levels. It also curbs food cravings. Therefore, it allows you to lose weight and maintain body weight by improving your eating habits.

Here are other Ashwagandha benefits for women in detail.

Ashwagandha Dosage

The amount of ashwagandha that is effective and safe for you depends on several factors, including the medications you are taking, the problem you are attempting to solve, and your health history.

According to a 2019 study[2] on sleep quality and ashwagandha, a daily dose of 260 to 650 mg of ashwagandha provided advantages while posing no negative effects.

However, a 2016 study[11] on joint pain found that ashwagandha root doses of 126 mg and 260 mg caused only minor adverse effects.

Certain guidelines recommend doses of up to 1200 mg per day, with a systematic review[12] stating that some studies have used higher amounts with no negative side effects.

However, several factors might influence the dosage that is right for you.

As the long-term effects of ashwagandha are unknown, some guidelines advise that taking it daily for up to two months is safe.

If you are thinking about taking ashwagandha but are not sure what dosage is right for you, talk to your doctor about how to do so efficiently and safely.

Is Ashwagandha Safe?

There is not enough credible information to say whether ashwagandha is safe or what the potential adverse effects are.

When taken for up to two months, ashwagandha might be considered safe.

Ashwagandha’s long-term safety is unknown. Ashwagandha at high doses might cause[13] certain side effects including skin rash, dry mouth, and upset stomach.

Ashwagandha For Testosterone Boost

Ashwagandha has a strong reputation for increasing testosterone levels in your body.

Therefore, it is often included in Testosterone Replacement Therapy treatment programs, along with different testosterone-boosting foods, for the best outcomes.

Supplementing with ashwagandha resulted in greater antioxidant levels, a considerable boost in testosterone levels, and increased[7] sperm quality in men, according to studies[14].

After using an ashwagandha supplement for 10 weeks, overweight men aged 35-65 with mild fatigue exhibited an increase in a testosterone precursor produced by the adrenal glands (DHEA) and testosterone levels.

Final Words On Ashwagandha

Due to its great health advantages, this wonderful cure has been referred to as the Queen of Herbs in various ayurvedic texts from time immemorial.

This amazing medicinal herb is categorized as an adaptogen, which means it helps to reduce anxiety and stress.

It promotes reproductive health, boosts libido, and heals numerous infertility difficulties in both women and men as it is a potent aphrodisiac.

It also boosts body immunity and stamina while ensuring better heart function[15]. Ayurvedic medicine uses Ashwagandha as a natural therapy.

According to certain research, ashwagandha might offer a variety of health benefits, including the reduction of anxiety and stress, as well as improvement of arthritis.

Before taking ashwagandha those with pre-existing health concerns and pregnant women should consult their doctor.

So far, many of the studies have been conducted on animals and had design errors. Therefore, researchers might not determine for sure whether it is a successful treatment.

More work is required. If someone wants to utilize this herb as part of their treatment plan, they should talk to their doctor first.

+15 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Narendra Singh, Mohit Bhalla, Prashanti de Jager, et al. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda Afr J Tradit Complement Altern Med. 2011; 8(5 Suppl): 208–213. Published online 2011 Jul 3. doi: 10.4314/ajtcam.v8i5S.9
  2. Jaysing Salve, Sucheta Pate, Khokan Debnath, et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study Cureus. 2019 Dec; 11(12): e6466. Published online 2019 Dec 25. doi: 10.7759/cureus.6466
  3. Gajendra Kumar, Amita Srivastava, Surinder Kumar Sharma, et al. Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: a pilot prospective study Indian J Med Res. 2015 Jan; 141(1): 100–106. doi: 10.4103/0971-5916.154510
  4. Srinivasagam Rajasankar, Thamilarasan Manivasagam, Sankar Surendran Ashwagandha leaf extract: a potential agent in treating oxidative damage and physiological abnormalities seen in a mouse model of Parkinson’s disease Neurosci Lett. 2009 Apr 17;454(1):11-5. doi: 10.1016/j.neulet.2009.02.044. Epub 2009 Feb 26. Available from: https://pubmed.ncbi.nlm.nih.gov/19429045/
  5. Rajangam Udayakumar, Sampath Kasthurirengan, Ayyappan Vasudevan, at al. Antioxidant effect of dietary supplement Withania somnifera L. reduce blood glucose levels in alloxan-induced diabetic rats Plant Foods Hum Nutr. 2010 Jun;65(2):91-8. doi: 10.1007/s11130-009-0146-8. Available from: https://pubmed.ncbi.nlm.nih.gov/20186490/
  6. Prasad Mamidi and A B Thakar. Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunction Ayu. 2011 Jul-Sep; 32(3): 322–328. doi: 10.4103/0974-8520.93907
  7. Vijay R. Ambiye, Deepak Langade, Swati Dongre, at al. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study Evid Based Complement Alternat Med. 2013; 2013: 571420. Published online 2013 Nov 28. doi: 10.1155/2013/571420
  8. Sachin Wankhede, Deepak Langade, Kedar Joshi, et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial J Int Soc Sports Nutr. 2015; 12: 43. Published online 2015 Nov 25. doi: 10.1186/s12970-015-0104-9
  9. Swati Dongre, Deepak Langade, Sauvik Bhattacharyya. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study Biomed Res Int. 2015;2015:284154. doi: 10.1155/2015/284154. Epub 2015 Oct 4. Available from: https://pubmed.ncbi.nlm.nih.gov/26504795/
  10. Dnyanraj Choudhary, Sauvik Bhattacharyya, Kedar Joshi Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. doi: 10.1177/2156587216641830. Epub 2016 Apr 6. Available from: https://pubmed.ncbi.nlm.nih.gov/27055824/
  11. G.S.H. Ramakanth, C. Uday Kumar, P.V. Kishan, et al. A randomized, double blind placebo controlled study of efficacy and tolerability of Withaina somnifera extracts in knee joint pain J Ayurveda Integr Med. 2016 Jul-Sep; 7(3): 151–157. Published online 2016 Sep 16. doi: 10.1016/j.jaim.2016.05.003
  12. Diego A. Bonilla, Yurany Moreno, Camila Gho, et al. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis J Funct Morphol Kinesiol. 2021 Mar; 6(1): 20. Published online 2021 Feb 11. doi: 10.3390/jfmk6010020
  13. Ashwagandha Available from: https://medlineplus.gov/druginfo/natural/953.html
  14. Adrian L. Lopresti, Peter D. Drummond, and Stephen J. Smith. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males Am J Mens Health. 2019 Mar-Apr; 13(2): 1557988319835985. Published online 2019 Mar 10. doi: 10.1177/1557988319835985
  15. Bakhtiar Choudhary, A. Shetty, and Deepak G. Langade. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults Ayu. 2015 Jan-Mar; 36(1): 63–68. doi: 10.4103/0974-8520.169002

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