Ashwagandha is best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.
It may help control stress, including the heat shock proteins, cortisol, and stress-activated protein kinase. Published at healthline.com, in a small study with 58 participants, those who took 250 or 600 milligrams of ashwagandha extract for eight weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
Those who took the ashwagandha supplements also saw improvements in sleep quality compared with a placebo group. Another study of 60 people found those who took 240 milligrams of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.
Research has shown that ashwagandha may have beneficial effects on athletic performance and maybe a worthwhile supplement for athletes. One analysis of research included 12 studies and people who took ashwagandha doses between 120 mg and 1250 milligrams per day. The results suggested the herb may enhance physical performance, including strength and oxygen use during exercise. Another analysis of 5 studies found that taking ashwagandha significantly enhanced maximum oxygen consumption in healthy adults and athletes.
In a 2015 study, male participants who took 600 milligrams of ashwagandha per day and participated in resistance training for eight weeks had significantly greater gains in muscle strength and size compared with a placebo group.
Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression. In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety. They found that participants who took 1000 milligrams of ashwagandha extract daily for 12 weeks had more significant reductions in depression anxiety than those who took a placebo.
A 2021 review concluded that ashwagandha may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues.
Taking ashwagandha may benefit cognitive function. One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in specific populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions may benefit:
- Executive functioning
- Attention
- Reaction time
- Performance on cognitive tasks
A study of 50 adults showed that taking 600 milligrams of ashwagandha extract per day for eight weeks led to significant improvements in the following measures compared with taking a placebo:
- Immediate and general memory
- Attention
- Information processing speed
Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues. For example, a study of 50 adults aged 65 to 80 found that taking 600 milligrams of ashwagandha root daily for 12 weeks significantly improves sleep quality and mental alertness upon waking compared with a placebo treatment.
Additionally, one review of five high-quality studies found that ashwagandha appeared to have a small but significant positive effect on overall sleep quality, reduced anxiety levels, and helps people feel more alert when they wake up.
The results were more pronounced in people with insomnia and in those who took more than 600 milligrams daily for eight weeks or longer.
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