Ashwagandha: 8 Amazing Withania Somnifera Benefits to Know!

Withania somnifera is commonly known as ashwagandha. It is a shrub popular in India, the Middle East, and some parts of Africa. It is also referred to as Indian ginseng or winterberry and has been in ayurvedic use for more than 3,000 years [1]. This small shrub with yellow flowers has anti-inflammatory, antioxidant, and immunomodulatory properties. 

The herb is traditionally used to relieve stress and improve concentration and energy. Its extract and biotic compounds offer many medicinal benefits for the treatment of several diseases. They include:  

• Amnesia 
• Impotence 
• Arthritis 
• Anxiety 
• Cardiovascular diseases

Read on to know about withania somnifera uses and its benefits.

Ashwagandha or Withania somnifera benefits

1. Improves athletic performance 

Withania somnifera is a valuable supplement for athletes to improve their performance. In fact, a study found that people who took 120 mg to 1,250 mg of this herb every day had enhanced physical performance. It also reported improvement in strength and use of oxygen during exercise [3]. Another study with male participants taking a dose of ashwagandha had a significant gain in muscle strength and size [4].

2. Reduces stress and anxiety 

This herb is an adaptogen, a substance that helps your body cope with stress. It has a soothing or calming effect that reduces symptoms of anxiety more than lorazepam, an anxiety medication. People who take it get better sleep too. A study conducted in 2019 noted that consuming 240 mg of withania somnifera daily reduces stress significantly [2].

3. Increases fertility in men 

Studies have revealed the benefits of withania somnifera in improving male fertility and testosterone levels. Its reproductive benefits include improvement in sperm quality. A review confirmed that it sperm booster foods, sperm motility, and sperm concentration in males with low sperm count [6].

4. Lowers blood sugar levels 

Some studies suggest that withania somnifera benefits diabetics. A review in 2020 found that it lowers blood sugar, insulin, lipids, hemoglobin, and oxidative stress in people with high blood sugar [7]. Withaferin A (WA) and other compounds in withania somnifera have anti-diabetic properties that encourage cells to use glucose from the bloodstream. 

5. Reduce the risk of mental health conditions 

The antidepressant properties of ashwagandha may reduce symptoms of mental health conditions like depression. It helps improve memory, cognition, and attention span. In a study, people with schizophrenia had reduced anxiety and depression after taking 1,000 mg of withania somnifera every day for 12 weeks [5]. 

6. Lowers inflammation 

This herb contains WA and other compounds that may reduce inflammation in your body [8]. A study on adults with stress found that withania somnifera reduced C-reactive proteins, an inflammatory marker. In another study, COVID-19 patients who took ayurvedic medicine containing 0.5 mg of this and other herbs saw a decrease in levels of inflammatory markers [9].

7. Improves heart health 

Another benefit of this herb may be to improve heart health. It can lower blood pressure, reduce cholesterol, ease chest pain, and prevent heart disease. A 2015 study suggests that the root extract of withania somnifera can enhance cardiorespiratory endurance, thus improving heart health [11].

8. Improves sleep 

People who take this herb get a peaceful sleep too. A study of adults aged 65-80 years reported that consuming 600 mg of withania somnifera every day for 12 weeks greatly improves the quality of sleep [10].

Besides the above, withania somnifera benefits people in treating erectile dysfunction, fighting depression, boosting immunity, lowering cholesterol, and boosting thyroid function.

Now that you know what is its benefits, consult with your doctor before you take any dose of this herb. Consult a doctor online with AYUSH specialists on Bajaj Finserv Health and get to know the various withania somnifera medicinal uses. Understand the benefits of nutrition so you can have these herbs to boost your overall health.