10 Amazing Ashwagandha Benefits, Backed by Science

Find out if ashwaghandha’s benefits are the right fit for your goals, and when this adaptogen should be avoided.

— On Jul 03, 2025

10 Amazing Ashwagandha Benefits, Backed by Science

In this article:

Ashwagandha has been around for centuries but is enjoying a resurgence in popularity. Should this adaptogen be part of your daily routine? This question frequently comes up when I discuss supplements with my clients.

With my background in nutrition research, I know ashwagandha root has benefits that can help people meet specific goals. There are also a few situations where ashwagandha may not be the right fit for you.

Read on to learn about ashwagandha, what benefits it may impart, how to consume it, and what side effects to be aware of. You may just find that a supplement like Live it Up Golden Hour may be a great addition to your diet!

Here are some of the top ashwagandha benefits at a glance:

Helps with stress and anxiety
May improve sleep
May support fertility for men
May support hormone health for women
Supports immune health
May aid athletic performance
Supports brain health
Helps inflammation
Supports joint health
Aids energy restoration

What Is Ashwagandha?

Ashwagandha (Withania somnifera), also known as Indian ginseng, is an Ayurvedic medicine used for hundreds of years as an adaptogen, thought to impact longevity, stress response, energy, chronic fatigue, and even strength.

Mostly cultivated in Asia, Africa, and parts of the Middle East, this evergreen shrub smells reminiscent of a horse, with its Sanskrit name coming from: “ashva” meaning horse, and “gandha” meaning smell.

Ashwagandha Nutritional Profile:

Per 5 grams: 14 calories, 2.5 grams carbohydrates, 2 grams fiber
Most bioactive plant compounds: Withaferin A and glycowithanoloides
Other bioactive compounds: Alkaloids, withanolides, and sitoindosides

10 Potential Health Benefits of Ashwagandha

While ashwagandha root has been used for quite some time, research is finally confirming some of its purported benefits.

1. Helps with Stress and Anxiety

Ashwagandha root is an adaptogen, which means it may help the body better deal with physical and mental stress. The good news is that studies are starting to substantiate this purported benefit.

A meta-analysis of randomized controlled trials revealed that participants who took ashwagandha supplements recorded improvements in subjective symptoms of stress, including anxiety, when compared to the placebo group.

Another randomized, double-blind, placebo-controlled study found that participants taking ashwagandha supplements had improved stress hormone levels, including cortisol.

Some research correlates the most improvements in symptoms in people with the highest levels of stress and negative health. In addition to stress and anxiety, ashwagandha root may impact generalized anxiety disorder (GAD), which is when people experience persistent anxiety and worry.

2. May Improve Sleep

With more than 60% of adults in the United States reporting some sort of sleep issue, there are many people on the lookout for a solution that actually works. Research indicates that ashwagandha may provide sleep support.

Ashwagandha likely helps with sleep quality. In a placebo-controlled clinical trial, both healthy volunteers, as well as those experiencing insomnia, experienced improved sleep quality, likely because of ashwagandha's ability to enhance GABA and serotonin activity and impact cortisol levels.

Researchers have also seen improvements in sleep latency (the ability to fall asleep quickly), duration, and even reduced disturbance.

3. May Support Fertility for Men

While more human studies are needed, ashwagandha root shows promising hormonal and vitality effects. Preliminary evidence indicates that ashwagandha supplementation may increase testosterone levels when taken over 3 to 6 months. Scientists have also observed improvements in luteinizing hormone and sperm quality. These effects may be seen the most in those with male infertility and who have low testosterone levels.

4. May Support Hormone Health for Women

While impacts on hormone health in women may not be as pronounced as in men, there is a lot of potential. First, taking this herb may positively support sexual function, including more positive sexual encounters, orgasm, and lubrication. Ashwagandha root may also help to balance hormones during menopause, resulting in overall quality of life improvements.

5. Supports Immune Health

Chronic stress plays a role in the suppression of the immune system. Consequently, taking ashwagandha to help improve symptoms of stress and stress hormones may also help support immune function. Additionally, animal studies suggest that the vast array of antioxidants found in ashwagandha may also support immunity.

6. May Aid Athletic Performance

Athletes are always looking for a way to impact their fitness or strength, and ashwagandha root may be able to help.

Research is starting to show that taking ashwagandha may help improve VO2max healthy people. VO2 max represents someone's maximum oxygen consumption while exercising, which measures aerobic fitness. An analysis of randomized clinical trials also indicated that Withania somnifera may help with power output and improvements in strength and endurance.

7. Supports Brain Health

More studies are needed to help confirm this potential benefit, but the link between ashwagandha and brain health is promising. After taking ashwagandha for eight weeks, a randomized controlled trial found improvements in cognitive function, such as reaction time, memory, and other psychomotor performance, especially in those with mild cognitive impairment.

Additionally, this herb may help promote the formation of neurons and increase levels of beneficial antioxidants in the brain, helping to reduce oxidative stress.

8. Helps Inflammation

Ashwagandha root is packed with antioxidants and other phyto-compounds that help fight free radicals and combat oxidative stress. This oxidative stress is one of the underlying mechanisms that promote chronic inflammation. Withanone and withaferin are the primary bioactive compounds in ashwagandha, which are strongly linked with anti-inflammatory and antioxidant activity.

A small controlled clinical trial on 16 healthy human volunteers found that an ashwagandha supplement with ample withanolide glycosides is critical for effectiveness. This clinical pharmacokinetic evaluation found that a dietary supplement with 35% glycosides stayed in blood plasma at higher concentrations for longer when compared to a standardized ashwagandha supplement.

9. Supports Joint Health

In a small randomized, double-blind placebo controlled study, participants with knee joint pain and discomfort were given an ashwagandha supplement for 12 weeks. By the end, participants observed significant reductions in stiffness, pain, and disability. While this study is quite small, it leads to hope that ashwagandha may benefit those looking to ease joint pain.

10. Aids Energy Restoration

This herb has long been used for its ability to impact energy levels. Ashwagandha root may enhance energy by supporting thyroid function, impacting cortisol levels, and helping to enhance recovery.

While some people prefer it to caffeine, getting a smoother boost without the irritation and jitters, there are no studies outlining the differences between these two substances when it comes to energy.

Dietitian Tip: Try taking ashwagandha supplements before bed to help you wake feeling restored and ready to take on the day!

Ashwagandha Side Effects

For the most part, randomized, placebo-controlled studies have proven ashwagandha supplements safe for most healthy adults. Before deciding if this supplement is right for your individual needs, consider the following possible side effects. And, of course, chat with your healthcare provider before starting any new supplements.

GI Discomfort

As with many supplements, some people may experience gas, bloating, or bowel changes when starting to take ashwagandha. Often, these side effects reduce as your body gets used to the new supplement; however, if any of these symptoms continue or interfere with daily life, you may want to stop taking the supplement.

Rare Side Effect: Liver Injury

While rare, there have been a few cases of liver injury associated with this supplement. However, this is most often due to taking very high doses or consuming ashwagandha extracts, which may be more highly concentrated than traditional powdered supplements.

Additionally, impurities in the supplement may be the reason for a negative reaction. Always be sure to look for a product that is third-party tested and produced in a GMP-certified facility to help ensure there is nothing in the product that shouldn’t be there, such as contaminants, toxins, and microbes.

However, randomized placebo-controlled studies have shown that normal dosing of ashwagandha does not affect liver function.

People Who Should Avoid Ashwagandha

While most people may be able to add ashwagandha root into their diet, there are a few populations who may want to avoid this alternative medicine.

Pregnancy and breastfeeding: Ashwagandha has not been widely studied in pregnant and breastfeeding people, so most health professionals recommend avoiding it.

Those preparing for surgery and people taking blood thinners: Because ashwagandha has anticoagulant properties, those preparing for surgery and those taking blood thinning medications, such as Warfarin, should avoid taking this supplement. Additionally, ashwagandha may impact the central nervous system, which is another reason it is not recommended before surgery.

People with thyroid and autoimmune diseases: There is limited evidence that ashwagandha may impact thyroid function, so those with a thyroid disease may consider avoiding it. There is also the possibility that ashwagandha may cause the immune system to be more active, so people with autoimmune diseases should consult their healthcare provider before consuming.

People taking specific medications: Ashwagandha may interact with several classes of medications, so be sure to check in with your primary care physician to discuss contraindications. Medications that it may interfere with include thyroid hormone medications and blood thinners, such as Warfarin and Coumadin.

How to Use Ashagandha Powder

How much ashwagandha should you take? Most research has shown 250 to 500 mg of ashwagandha to be an effective dose.

Most ashwagandha is taken in capsule form, which is simple and convenient.
However, powders may provide additional benefits depending on their formulas. A powder can easily be mixed with water, juice, milk, or milk alternative. It can also be added to a smoothie or yogurt.

Dietitian Tip: Another way people have enjoyed taking their daily ashwagandha dose is from a superfood powder like Live it Up Golden Hour. The right formulation will contain several other high-impact ingredients that will help amplify your nutrient and antioxidant intake.

To help ensure the most benefits, choose a powder with an effective dose of ashwagandha.

Consider Trying Live it Up Golden Hour

Live it Up Golden Hour Product Bag With Featured on Forbes 2025 Seal

Did you know that Live it Up Golden Hour contains a full dose of ashwagandha? Since Golden Hour is effectively dosed, it’s an excellent choice if you’re looking to include ashwagandha in your daily routine.

In addition to ashwagandha, Golden Hour ups your nutrient and phytocompound intake by including ginger extract, turmeric powder and extract, and black pepper fruit extract, which enhances turmeric’s benefits up to 2,000%.

But it’s the taste that gets people coming back for more and allows Golden Hour to so easily be added to your daily routine. With creamy organic coconut milk powder and cinnamon, along with cardamom, vanilla, and nutmeg, this superfood powder tastes like a delicious, fragrant, warm hug. Many customers enjoy Golden Hour in the evening as part of their wind-down routine, mixed with warmed water, milk, or milk alternative.

This all-natural superfood powder is dairy-free, gluten-free, vegan, and lightly sweetened with monk fruit and honey. It contains no added sugar, artificial sweeteners, or stevia, and no preservatives or additives.

Plus, Golden Hour is third-party tested and produced in a GMP-certified facility, so you can be sure your superfood drink is safe.

Relax and recharge with a golden milk latte today!

Frequently Asked Questions About Ashwagandha

Learn more about ashwagandha before making it part of your routine.

What does ashwagandha actually do for you?

Ashwagandha is an herbal medicine that has been used for centuries for its adaptogenic properties. Research suggests Withania somnifera root extract benefits may include:

Help with chronic stress and anxiety
May improve sleep quality and relaxation
Supports fertility for men
Supports hormone health for women
Supports immune function
May improve athletic performance and resistance training
Supports brain health, including memory, focus, and mental alertness
Helps with inflammation and antioxidant effects
Supports joint health
Energy restoration

Is it good to take ashwagandha every day?

Ashwagandha works its best when taken consistently. As with other herbals, taking it daily allows the active compounds to maintain steady levels, helping it continue to provide benefits.

Consuming ashwagandha daily is safe for most people as long as they consume a research-backed effective dose. Note that using ashwagandha root extract may make it easier to consume a dose above those recommended.

Many superfood powders like Live it Up Golden Hour feature ashwagandha to help with sleep, stress, restoration and more.

Who cannot take ashwagandha?

While ashwagandha supplements are safe to take for most people, there are certain populations who may want to check with their healthcare provider before starting this herb. People who may want to consult with their HCP before taking ashwagandha include those who:

Are pregnant and breastfeeding
Have thyroid or autoimmune disorders
Are preparing for surgery
Are taking specific medications

Does ashwagandha help you lose weight?

An overall balanced, whole-foods diet combined with exercise to produce a calorie deficit are the most important factors for weight loss. Currently, no research confirms ashwagandha’s clinical effectiveness for weight loss, though it may support healthy cortisol levels and strength, which may indirectly contribute to healthy weight management goals.

Does ashwagandha make you sleepy?

Ashwagandha has been shown to help with sleep quality, as well as how quickly someone may be able to fall asleep, known as sleep latency. It may also help promote relaxation, which is why many people decide to take ashwagandha in the evening.

While the most common time to take this adaptogen is in the evening, some people actually find ashwagandha to be activating and provide some stable energy. If you find ashwagandha supports your energy, you may want to take it in the morning or afternoon instead.

What's the difference between ashwagandha and KSM-66?

KSM-66 is a more traditional standardized ashwagandha root extract, while Sensoril ashwagandha includes both root and leaf extract in its dietary supplements. Because KSM-66 uses only the root, it is considered a more concentrated source of the bioactive compounds and is considered a safe form of ashwagandha.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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