Ashwagandha Benefits for the Brain, Thyroid, Muscles & More

Ashwagandha is an herb that has been used for more than 2,500 years and has been extensively researched for its potential thyroid-modulating, neuroprotective, anti-anxiety and anti-inflammatory properties. Those aren’t the only ashwagandha benefits that have been studied either.

Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress. In Ayurveda, it’s characterized as a “rasayana,” which means that it’s used to support physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process.

So what does the research show when it comes to these purported uses and ashwagandha benefits? Let’s dig in.

What is ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb that’s popular in Ayurvedic and traditional medicine.

For instance, in India it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha.

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Ashwagandha benefits many body systems, including the immune, neurological, endocrine and reproductive systems.

Research published in the International Journal of Home Science has indicated that 1,000 milligrams of dehydrated ashwagandha root powder contains the following:

• 2.5 calories
• 0.05 gram carbohydrates
• 0.04 gram protein
• 0.032 gram fiber
• 0.03 milligram iron
• 0.02 milligram calcium
• 0.08 microgram carotene
• 0.06 milligram vitamin C

It contains many beneficial elements, including flavonoids and antioxidants, such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.”

It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. These valuable compounds allow for the herb’s pharmacological activities and are responsible for the many ashwagandha benefits.

Ashwagandha benefits

What are some ashwagandha benefits for men and women? Here are some of the top uses that are supported by research:

1. Helps improve underactive thyroid function

One of the most incredible aspects of adaptogen herbs is that they can help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid.

For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations.

In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder but didn’t display obvious symptoms of thyroid deficiency.

During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo.

It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism.

Another study published in the Journal of Ayurveda and Integrative Medicine also found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period.

Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Researchers have suggested that since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease.

2. May help relieve adrenal fatigue

Research has revealed that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress.

If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue.

When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body.

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3. Combats stress and anxiety

One of the most well-known ashwagandha benefits is its ability to work as a potential natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine but without the adverse effects.

In the 12-week, controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily.

The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily.

When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent.

Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits.

In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. One of the major ashwagandha benefits is that there are no or minimal adverse reactions when taking it.

Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects.

4. Helps improve depression symptoms

Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb has been shown to improve resistance toward stress, and studies have found that it thereby improves people’s self-assessed quality of life.

In fact, a randomized, double-blind, placebo-controlled clinical trial published in the Journal of Integrative and Complementary Medicine found that daily supplementation with a standardized Withania somnifera root extract (500 milligrams with five milligrams piperine) for 90 days significantly improved symptoms of depression and anxiety in adults with mild to moderate depression compared with placebo.

Those taking the extract saw greater reductions in scores on the Hamilton Depression Rating Scale and increases in serum serotonin levels, suggesting that ashwagandha may help alleviate depressive symptoms by modulating neurotransmitter activity.

5. Aids blood sugar balance

Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research has shown that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.

An animal study published in Reports of Biochemistry and Molecular Biology also found that when this herb was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation.

Additionally, in a small clinical trial of six adults with mild type 2 diabetes who stopped their usual glucose-lowering medications, taking one gram of powdered ashwagandha root three times daily for 30 days was associated with about a 12 percent reduction in blood glucose levels, indicating a potential blood-glucose-lowering effect. However, clinical data are limited, and more rigorous trials are needed to confirm these findings and clarify mechanisms.

Still, this data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans.

6. Helps fight cancer

Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing.

The extract has been shown to help inhibit the proliferation of cancer cells, specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities.

In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the adverse reactions of anti-cancer agents that can reduce immunity and quality of life.

According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity.

An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb.

Meanwhile, in a randomized, double-blind, placebo-controlled study of healthy adults, supplementation with Withania somnifera extract for 30 days significantly increased key immune cell populations, including total T-cells (CD3+), helper T-cells (CD4+), cytotoxic T-cells (CD8+), B-cells (CD19+) and natural killer (NK) cells, compared with placebo, indicating that this herb can boost components of the white blood cell response in humans.

The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments.

7. May reduce brain cell degeneration and improve memory

Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Research has found that Withania somnifera is more than a stress reliever; it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One of the main reasons it is so effective at protecting the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging.

Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family.

When these steroids were injected into rodents to test their cognitive-improving abilities, researchers found that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.

A 2017 pilot study published in the Journal of Dietary Supplements suggests that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.

The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills.

8. Can boost immune function

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production.

It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders.

These effects have been tested in humans as well. For example, in a 30-day randomized, double-blind, placebo-controlled study (with an additional 30-day open-label extension), subjects taking 60 milligrams of a standardized ashwagandha root and leaf extract experienced significant increases in immune markers, including immunoglobulins (IgA, IgM, IgG), cytokines such as interferon-γ and interleukin-4, and various white blood cell subsets like T cells (CD3+, CD4+, CD8+), B cells (CD19+) and natural killer (NK) cells, compared with placebo.

These showed that ashwagandha can modulate both innate and adaptive immune function in humans.

9. May increase stamina and endurance

Studies have revealed that ashwagandha can boost endurance during physical activity by sharpening brain function and reducing bodily pain. Due to its positive, calming, energizing effects on the brain and its ability to lower stress hormones, it’s helped improve concentration, motivation and stamina in conducted studies.

A 2015 double-blind, randomized and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extracts in enhancing cardiorespiratory endurance in 50 healthy adult athletes.

During a 20-minute shuttle run test, the oxygen consumption of each participant’s peak physical exertion was measured. The participants were also given a questionnaire about their physical health, psychological health, social relationships and environmental factors to assess changes in their quality of life after ashwagandha treatment.

Researchers found that ashwagandha extracts improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved the quality of life scores of the participants in the extract group.

10. Helps build muscle strength

Withania somnifera may be a helpful tool for people engaging in resistance training and other forms of exercise that can be strenuous on your muscles.

A 2015 study published in the Journal of the International Society of Sports Nutrition highlighted that ashwagandha supplementation was associated with significant increases in muscle mass and strength. The eight-week study involved 57 males between the ages of 18 and 50 with little experience in resistance training.

The men in the treatment group consumed 300 milligrams of ashwagandha root extract twice daily, and the control group consumed starch placebos.

Researchers found that the treatment group had significantly greater increases in muscle strength on the bench-press and leg-extension exercises. Those receiving ashwagandha also displayed significantly greater muscle size increase of the arms and chest, a significantly greater reduction of exercise-induced muscle damage, increased testosterone levels, and greater decrease in body fat percentage.

Even with increased muscle mass, your joints must be strong to operate at peak performance levels. Ashwagandha appears to help with that, too.

Clinical trials studying general joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb relieving major pain and causing no documented side effects.

11. Helps improve sexual function and fertility

In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to boost testosterone levels and improve male fertility.

A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Another study was conducted to analyze the spermatogenic activity of ashwagandha in patients with low sperm concentrations and possible male infertility. Forty-six males participated in the study and received either 675 milligrams of ashwagandha divided into three doses per day for a 90-day period or a placebo.

At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found that there was a 167 percent increase in sperm count, 53 percent increase in semen volume and 57 percent increase in sperm motility among the participants treated with ashwagandha. In the placebo group, the improvements were minimal.

Additionally, a 2010 study published in Fertility and Sterility described that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility screening. It also reduced oxidative stress and improved levels of diverse antioxidants in the treatment group.

12. Promotes sleep

Since it helps protect brain health and calm the nerves, ashwagandha has been studied for its effects on sleep as well. A 2021 systematic review and meta-analysis looked at several randomized, controlled trials conducted on adults that examined the effects of an extract of this herb vs. a placebo on sleep.

It was determined that the herb “exhibited a small but significant effect on overall sleep,” and the effects were more prominent on those with diagnosed insomnia. It was also found to improve mental alertness when participants woke up, as well as have positive effects on anxiety levels.

How to use

Withania somnifera supplements are widely available online and in health food or vitamin stores. The most popular form of the herb is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms, and ashwagandha tea is available as well.

When purchasing ashwagandha supplements, make sure they’re standardized for human consumption. The withanolide content should range from 1 percent to 10 percent, but not all supplements are labeled with this information.

Purchasing a high-quality supplement produced with gold-star standards is the best way to guarantee you get a product high in withanolides. The higher the withanolide content, the stronger the effects of the supplement. Of course, organic ashwagandha is preferable to non-organic.

When supplementing with an organic ashwagandha powder or other product, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your ashwagandha dosage, watching for potential adverse effects.

Many supplements recommend between 1,000 to 1,500 milligrams per day at full dosage. Various sources claim the optimal ashwagandha dosage to take may be as high as 6,000 milligrams each day.

It’s smart to do this under the guidance of your naturopathic practitioner or healthcare provider, and when to take ashwagandha depends on why you are taking it.

A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, ashwagandha was well-tolerated and safe on biochemical organ function and hematological tests. It was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well.

You may find that ashwagandha doesn’t have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healthy tonic. You can try adding ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.

Drinking ashwagandha tea is also a popular way to consume the herb, and you can add a little organic honey to improve the flavor.

How long does it take for ashwagandha to work? It may take two weeks or more to notice the benefits of ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.

Ashwagandha vs. maca root and ginseng

Maca root and ginseng are other popular adaptogenic herbs that are used to boost mood and promote brain function. They have similarities and differences that you should be aware of, including the following:

Similarities

• Ashwagandha, maca root and ginseng are all plants that have been used for centuries for their medicinal properties.
• All three plants contain powerful antioxidants and are known to help improve memory and brain function, boost mood, improve sexual function, regulate blood sugar levels, reduce inflammation, and increase energy levels.
• All three plants are widely available in extract, capsule and powder forms, which are most commonly made from the roots of the plants, meant for therapeutic use.

Differences

• These three plants have very different tastes. Ashwagandha is known for its bitter taste and horse-like smell, which is why it works better in capsule form or as a powder mixed with other foods. Maca root has an earthy, nutty taste, and ginseng has a bitter-spicy flavor.
• Ginseng is commonly used in Traditional Chinese Medicine, maca root traces back to the ancient Peruvians, and ashwagandha is a staple in Ayurvedic medicine and among the most popular Ayurvedic herbs.
• The recommended doses of each herb is different. For ginseng, effective doses range from 200 to 900 milligrams daily, the daily dose for maca root is one to three tablespoons and, for ashwagandha, the daily recommended dose is 1,000 to 1,500 milligrams per day.

Risks and side effects

Ashwagandha is made up of steroidal lactones or withanolides, including withanolide A, withaferin A and withanone. These structures are unique to this herb and have different medicinal effects.

Some parts of the plant contain more of these compounds than others, so when you choose an ashwagandha extract, you should pay attention to where it comes from. Leaf extracts usually contain higher levels of withaferin A than root extracts.

When taken in appropriate doses for therapeutic use, it has been regarded as safe for human consumption.

Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhea. If you notice any of these issues, stop taking the herb right away.

It should never be used by women who are pregnant or breastfeeding. There is no available safety information about breastfeeding while taking the herb.

People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they’ve consulted with their doctors first.

Those with hyperthyroidism may notice an additional increase of thyroid function when taking the herb and should only do so under the controlled supervision of a doctor, if at all. Because the herb also works to modify these conditions, there may be adverse interactions.

It is possible that ashwagandha could increase symptoms of autoimmune diseases like multiple sclerosis, lupus and rheumatoid arthritis.

If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks beforehand in case the herb further slows down your central nervous system.

How to avoid adverse reactions

In order to get the most from your supplement, be sure to use as directed, and follow the instructions for how to take ashwagandha carefully. It’s also advisable to start with a low dose and work your way up to monitor and assess your tolerance.

Additionally, be sure to select a high-quality supplement to maximize the health benefits of ashwagandha while also preventing ashwagandha capsules side effects. Buy from a reputable retailer, read the ashwagandha reviews from other consumers and check the ingredients label to pick a product that is free of chemicals, additives and fillers.

It’s also important to look for supplements that contain between 1 percent and 10 percent withanolides, which are the main phytochemicals found in ashwagandha.

If you do experience any ashwagandha root or ashwagandha tea adverse effects, consider decreasing your dosage to see if symptoms persist. For serious side effects, discontinue use, and consult with your doctor.

How much ashwagandha is safe?

So how much ashwagandha should you take per day? Although there’s no official recommended ashwagandha dosage, many recommend taking around 300 to 500 milligrams per day and working your way up to around 1,000 to 1,500 milligrams daily.

Although many sources advise taking doses as high as 6,000 milligrams per day, it’s best to stick to a moderate dosage unless under the guidance of a trusted health care practitioner.

Frequently asked questions

What is ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb used for centuries in traditional Ayurvedic medicine. It’s best known for helping the body adapt to stress, supporting hormone balance, promoting calm energy and enhancing overall resilience. Today, ashwagandha is commonly taken as a powder, capsule, liquid extract, or added to functional foods and supplements.

What are the main ashwagandha benefits?

Ashwagandha benefits include stress and anxiety support, improved sleep quality, balanced cortisol levels, enhanced energy and stamina, cognitive support, immune system support, and healthy hormone levels. It’s also widely used to support thyroid health, muscle strength and recovery, making it popular for both daily wellness and athletic performance.

How does ashwagandha help with stress and anxiety?

Ashwagandha works as an adaptogen, meaning it helps regulate the body’s stress response. It supports healthy cortisol levels, which may reduce feelings of overwhelm, nervousness and fatigue associated with chronic stress. Many people use ashwagandha to promote a calmer mood without the jittery effects of stimulants.

Can ashwagandha improve sleep?

Yes, ashwagandha is often used to support deeper, more restorative sleep. By calming the nervous system and reducing stress hormones, it may help improve sleep quality, shorten the time it takes to fall asleep and support feeling more refreshed upon waking.

Is ashwagandha good for energy levels?

Unlike stimulants, ashwagandha supports sustainable energy by helping the body manage stress and fatigue more efficiently. Many people report improved endurance, reduced burnout and better daily energy without crashes, especially when taken consistently.

Does ashwagandha support hormone balance?

Ashwagandha is commonly used to support healthy hormone levels in both men and women. It may help balance cortisol, support thyroid function and promote reproductive hormone health. In men, ashwagandha is often associated with supporting testosterone levels and fertility, while in women it’s used to support stress-related hormonal imbalances.

Can ashwagandha help with brain function and focus?

Ashwagandha may support cognitive health by helping reduce oxidative stress and inflammation in the brain. It’s often used to promote mental clarity, focus, memory and stress resilience, especially during periods of mental overload or fatigue.

Is ashwagandha good for immune health?

Yes, ashwagandha benefits immune system function by helping regulate stress, which plays a major role in immune balance. It also contains bioactive compounds that support the body’s natural defense systems and overall immune resilience.

What is the best time to take ashwagandha?

The best time to take ashwagandha depends on your goal. For stress relief and sleep support, many people prefer taking it in the evening. For energy, focus or workout recovery, it’s often taken in the morning or earlier in the day.

Some people split their dose for all-day support.

How much ashwagandha should you take?

Typical ashwagandha dosages range from 300 to 600 milligrams of a standardized root extract per day, though powders and traditional preparations may vary. Always follow product label directions, and consult a healthcare professional if you’re pregnant, nursing or taking medications.

How long does it take for ashwagandha to work?

Some people notice calming effects within a few days, but most ashwagandha benefits build gradually. Consistent use for two to four weeks is often recommended for noticeable improvements in stress, sleep, energy and overall well-being.

Is ashwagandha safe to take daily?

Ashwagandha is generally considered safe for daily use when taken as directed. Most people tolerate it well, though mild digestive upset can occur in sensitive individuals. Long-term use is common, especially when taken in clinically studied doses.

Who should avoid ashwagandha?

People who are pregnant, have autoimmune conditions, thyroid disorders or are taking sedatives or hormone-related medications should consult a healthcare provider before using ashwagandha. It’s also best to avoid combining it with alcohol or other calming herbs unless advised by a professional.

What should you look for in a high-quality ashwagandha supplement?

A high-quality ashwagandha supplement should use the root rather than leaves, be standardized for withanolide content, and be third-party-tested for purity and potency. Organic sourcing and transparent labeling are also key indicators of quality.

Final thoughts

• Ashwagandha (Withania somnifera) is an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems.
• This is one of the most commonly used adaptogens because of the many ashwagandha benefits. The top and most well-researched health benefits of ashwagandha include improving thyroid function, boosting energy levels, relieving adrenal fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and much more.