What is ashwagandha? Health benefits, uses, and side effects

With so many of us juggling busy lives and looking for natural ways to support our health, it’s no surprise that ashwagandha is getting a lot of attention for its potential benefits - from easing stress to boosting energy and supporting overall wellbeing. 

This ancient herb has been a key part of Ayurvedic medicine for thousands of years, and today, thanks to new scientific research, it is being rediscovered for its wide range of potential health effects.

Whether taken as a supplement, powder, or tea, ashwagandha is now one of the most talked-about herbs in modern wellness circles.

What is ashwagandha used for? 

Ashwagandha is known as an adaptogen. This means it helps your body handle physical and mental stress better. 

People use ashwagandha to feel calmer, more balanced, and better able to cope with anxiety and depression.¹ Studies also show it may help improve sleep quality, lower cortisol levels (our main stress hormone), and even support muscle recovery after workouts.^1 2

Ashwagandha is available as capsules, powders, or liquid extracts, and can be mixed into teas, smoothies, and water, or taken in tablet form. 

© Patient / Heather Ainsworth

What are the health benefits of ashwagandha? 

Ashwagandha has earned its reputation as a powerhouse herb thanks to its wide range of potential health benefits, many of which are now supported by scientific research. 

1. Helps reduce stress and anxiety 

One of its most well-known effects is its ability to reduce stress and anxiety. As an adaptogen, ashwagandha helps regulate cortisol levels leading to a calmer mind and improved emotional balance. ¹ 

2. Improves sleep 

Further research suggests that it can help with insomnia by calming the nervous system and promoting relaxation. ² Ashwagandha may not only help people fall asleep faster but also improve the overall quality of sleep. 

3. Supports physical performance and muscle recovery 

Ashwagandha has been shown to enhance sports performance in athletes and fitness enthusiasts by increasing muscle strength, improving endurance, and promoting faster recovery. ³

4. Enhances brain function 

Ashwagandha may enhance memory, attention, and overall brain function by reducing oxidative stress and supporting the health of nerve cells.⁴

5. Balances hormones 

Further studies show that it may help boost testosterone levels and fertility, particularly in men, by supporting hormone balance and reproductive health. ⁵

6. Helps maintain a healthy immune system 

Ashwagandha’s anti-inflammatory and antioxidant properties contribute to overall immune support and may help reduce some inflammation-related conditions over time. ⁶⁷

What are the side effects of ashwagandha? 

While ashwagandha is generally considered safe for most people to take short-term (up to 3 months), it’s important to be aware of potential side effects - especially if you're new to using herbal supplements or have taken a large dose. 

Common side effects of ashwagandha are: 

• Diarrhoea. 

• Feeling sick (nausea)

• Being sick (vomiting).

• Drowsiness. 

If side effects continue or worsen, stop taking ashwagandha immediately and contact a healthcare professional for advice.

Who should not take ashwagandha? 

• Pregnant women – ashwagandha may stimulate the uterus and potentially cause miscarriage. 

• Breastfeeding women – there is insufficient research on its safety during breastfeeding and therefore it is advised that breastfeeding women do not take ashwagandha. 

• People with autoimmune diseases – ashwagandha can stimulate the immune system, which may worsen autoimmune conditions such as rheumatoid arthritis, lupus, and multiple sclerosis. 

• People taking medications for thyroid, blood pressure, anxiety, or sedatives – ashwagandha may interact with certain medicines, affecting their effectiveness. 

As with any supplement, it is best to consult with a healthcare professional before starting ashwagandha - especially if you're on medication, have underlying health conditions, or are unsure about the proper dosage for your needs. 

What else should you know about ashwagandha?

How long does it take for ashwagandha to work?

Ashwagandha may take between 2-8 weeks of regular use before benefits such as reduced stress, better sleep, and improved wellbeing become noticeable. Results can vary depending on the individual and the reason for taking it.

What is the best time of day to take ashwagandha?

There is no single best time to take ashwagandha. Some people prefer taking it in the evening because of its calming effects and potential sleep benefits, while others take it in the morning to support stress management throughout the day.

Can you take ashwagandha every day?

Ashwagandha is generally considered safe for daily use in healthy adults over the short term, with most research examining periods of up to three months. However, the long-term safety of taking it every day is still unclear, so it is best to seek medical advice if you plan to use it regularly.

What are the benefits of ashwagandha for men?

Ashwagandha may help reduce stress, improve sleep, and support exercise performance. Some studies also suggest it could increase testosterone levels and improve sperm quality in certain men.

Is ashwagandha addictive?

There is no evidence that ashwagandha is addictive or causes dependence. However, more research is needed into the effects of long-term use, so it is best to follow the recommended dose and speak to a healthcare professional if you have any concerns.

Summary 

• Ashwagandha is a traditional Ayurvedic herb known for reducing stress, boosting mental clarity, enhancing physical performance, and supporting sleep and immune health. Studies suggest it can also improve muscle strength, endurance, and recovery.  

• While generally safe for short-term use, it may cause side effects such as diarrhoea or drowsiness and isn’t suitable for everyone - so it’s important to check with a healthcare professional before trying it.  

• More research is needed to fully understand its benefits and risks. In the meantime, you might find our article Stress-relieving tips to try every day helpful - it offers expert advice and science-backed strategies to manage stress and anxiety.