Health benefits of ashwagandha include:
• May help reduce stress and anxiety
• May improve sleep
• May aid memory and attention
• May combat physical exhaustion and support energy
• May regulate blood sugar levels
• May help regulate weight
• May support immune function
• May be anti-inflammatory
Discover our full range of healthy benefit guides including the benefits of matcha and the benefits of CBD oil.
How to take ashwagandha
Ashwagandha can be taken in a number of different forms, as a root, leaf or their extracts and in either single or multiple doses per day. Some argue that it’s the more expensive root which contains the most powerful active compounds, however, some products will be a combination of both the root and leaf.
The most effective format will depend on your own preferences and what works for your lifestyle and budget. Capsules, tablets or gummies are convenient forms, while liquid sachets make an easy on-the-go option. Depending on the outcome you are hoping to achieve, you may prefer to take ashwagandha in the morning to improve your energy and focus or in the evening to enhance sleep.
Get all the information you need about supplementation from our 2025 review of the best ashwagandha supplements.
Top 8 benefits of ashwagandha
1. May reduce stress and anxiety
Adaptogens, like ashwagandha, are believed to relieve stress by modulating the body’s release of stress hormones, such as cortisol, and by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which plays a key role in how we respond to stressors. Results from clinical trials suggest ashwagandha root extract may be helpful for generalised anxiety disorder, although more research is needed to determine the required dose.
2. May improve sleep
With part of its botanical name meaning ‘sleep inducing’ (somnifera) it’ll come as no surprise that ashwagandha may help limit wakeful nights. Evidence to support this has been seen in a small number of studies that have reported improvements in sleep quality, efficiency and total sleep time, most notably for those experiencing insomnia
3. May aid memory and attention
Ashwagandha, as root extract, may be effective in enhancing both immediate and general memory in people with mild cognitive impairment as well as improving their attention and information processing skills. Similar benefits have also been seen for younger, healthy individuals.
4. May combat physical exhaustion and support energy
Some studies suggest supplementing with ashwagandha may have anti-fatigue effects although more research is needed to understand the mechanisms behind this. Promising reports suggest ashwagandha may also be helpful for improving strength and cardiorespiratory fitness in healthy exercisers.
5. May regulate blood sugar levels
Ashwaghanada’s active compounds (withanolides) are believed to help modulate blood sugar balance and increase sensitivity to the blood sugar hormone, insulin. Systematic reviews support this, suggesting that ashwagandha may restore altered blood glucose and improve the diabetes marker, glycosylated haemoglobin (HBA1C) levels. Animal studies suggest both the root and leaf may be helpful in this regard, but more human research is needed to confirm this.
6. May help to regulate weight
A compound in ashwagandha called withaferin A appears to increase sensitivity to the appetite-controlling hormone, leptin. Withaferin A also induces the production of brown fat – this is the type of fat that increases energy use as opposed to storage. Although animal models and laboratory studies look promising, more work is needed to translate these benefits for human application.
7. May support immune function
Studies suggest that ashwagandha may improve the immunity of healthy people by encouraging the production of anti-inflammatory and disease-fighting immune cells. This helps ward off disease and infection.
8. May be anti-inflammatory
The anti-inflammatory action of ashwagandha may support several conditions including cardiovascular health and potentially cancer.
Ashwagandha benefits for women
As well as regulating hormones and supporting female libido, ashwagandha may relieve mild to moderate perimenopausal symptoms.
Ashwagandha benefits for men
A review of a small number of studies examining men with low sperm counts found that ashwagandha treatment increased sperm concentration, volume and motility. The herb may also increase testosterone levels and potentially improve fertility rates, although more research, using larger sample sizes, is needed.
Is ashwagandha safe for everyone?
Although generally regarded as safe, those on prescribed medication should be aware that ashwagandha may interact with some medications, these include (but are not limited to) weight loss jabs like Wegovy, diabetes medications as well as meds for high blood pressure and thyroid function.
Ashwagandha appears to be tolerated for periods of up to about 3 months, but its long-term safety is not known. There is also more for us to learn about its active constituents and their mechanism of action. Those who are pregnant, breastfeeding, have an auto-immune condition or have a hormone-sensitive prostate cancer should avoid ashwagandha.
Overall, is ashwagandha healthy?
Ashwagandha extract may reduce anxiety and stress and improve sleep, however, determining the dose and how it should be taken is not fully understood. This is because the many studies investigating its use have typically been small in size and used a variety of preparations and doses making it difficult to determine recommended amounts. There are also some groups, such as those who are pregnant, breastfeeding, have a hormone-sensitive prostate cancer or have an auto-immune disease who should avoid supplementing this herb.
Have you tried ashwagandha? Was it effective? Share your experiences in the comments below.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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