Ashwagandha (Withania somnifera) is a powerful ancient herb and a popular adaptogenic natural remedy that has been used as a key herb in Ayurvedic medicine for over 3000 years to promote overall well-being and improve various aspects of health.

Studies have shown that Ashwagandha may lead to better*:

• 🙏 Stress Reduction & Mental Clarity [1, 2, 3, 4, 5]
• 🧠 Cognitive Enhancement [4, 6, 7, 8, 9]
• 💪 Muscle Growth, Strength, Recovery [10, 11, 12, 13]
• ⚡ Endurance & Performance [11, 14, 15, 16]
• 🔥 Fat Weight Loss [10, 17]
• 🐯 Testosterone Levels [10, 18, 19, 20]
• ❤️ Sexual Well-being and Performance [20, 21]
• 😴 Sleep Quality [3, 13, 22, 23, 24, 25]
• 🛡️💚🧬 Immunity, Well-being, and Longevity [26, 27, 28, 29, 30, 31]

🛒 In our store, we have amazing Ashwagandha Root extract combined with Black Pepper extract for greater bioavailability and even more efficiency!

*These statements have not been evaluated by regulatory food and healthcare agencies in all jurisdictions.

Content:

Part 1: What is Ashwagandha?

• 🌿 The Botanical Profile
• 🧪 Active Compounds
• 🔬 Mechanisms of Action

Part 2: Evidence-Based Benefits of Ashwagandha.

• 🙏 Stress eduction & Mental Clarity
• 🧠 Cognitive Enhancement
• ⚡ Increased Endurance and Performance
• 🔥 Increased Testosterone Levels
• 💗 Sexual Well-Being & Performance
• 😴 Improved Sleep Quality
• 🛡️ Immune System Support
• 🍀 Anti-inflammatory and Antioxidant
• 🍬 Stabilized Blood Sugar Levels
• Conclusion

What is Ashwagandha?

🌿 The Botanical Profile

Botanical features of Ashwagandha (adapted from Pandian, A. et al., 2020)

Ashwagandha is a densely pubescent shrub belonging to the Solanaceae family, growing up to 1 meter in height. Its botanical name, Withania somnifera, reflects its sleep-inducing properties (somnifera means "sleep-inducing" in Latin). The plant is native to the dry regions of India, the Middle East, and parts of Africa.

🧪 Active Compounds of Ashwagandha

Most of the biological activities of W. somnifera have been attributed to two key steroidal lactones — withanolides.

In addition, bioactive constituents such as withanosides, alkaloids, flavonoids and sitoindosides are also present with a broad spectrum of therapeutic potential.

A 2023 review also mentioned that 12 alkaloids, 40 withanoloids, and several sitoindosides have been isolated in the form of pure molecules for different purposes from the Withania species. [32, 33]

Various classes of bioactive compounds present in Ashwagandha (adapted from Gaurav, H. et al., 2023)

The key compounds and active ingredients responsible for its therapeutic properties include:

• Withanolides

🔬 Mechanisms of Action

Adaptogenic Properties

Ashwagandha is classified as an adaptogen, meaning it helps the body adapt to stressors by regulating the hypothalamic-pituitary-adrenal (HPA) axis and modulating stress hormone (cortisol) levels [40, 1, 44], what, in turn, also improves testosterone levels, especially in males [45, 18, 19].

Changes in Hormone levels after 60 days of 240 mg Ashwagandha extract intake (adapted from Lopresti, A. L. et al., 2019)

Antioxidant and Anti-inflammatory Effects

The plant's antioxidant compounds help combat oxidative stress by neutralizing free radicals. [30, 42]

Withanolides in Ashwagandha exhibit anti-inflammatory activity by inhibiting pro-inflammatory cytokines. [28, 29]

Antioxidant and Anti-inflammatory effects of Ashwagandha (adapted from Guo, S. et al., 2024)

Immunomodulation

Ashwagandha enhances immune function by stimulating immune cells and modulating cytokine production.[26, 27]

Neuroprotective Effects

Withanolides have shown neuroprotective properties, potentially benefiting cognitive function and brain health. [6, 46, 7, 4, 29]

These mechanisms collectively contribute to Ashwagandha's wide-ranging health benefits...

Evidence-Based Benefits of Ashwagandha

Current research on ashwagandha covers many aspects of human health, including adaptogenic, neuroprotective, anti-inflammatory, and effects on sleep. There are also reports of immunomodulation, antimicrobial, cardioprotective, and antidiabetic properties. [40]

In studies where ashwagandha improved subjective signs and symptoms of stress, factors such as anxiety, cognitive function, and sleep quality also improved, along with the normalization of the stress hormone cortisol.

For example, a 2021 study found that treatment with one capsule of 300 mg root extract for 90 days improved memory and concentration, psychological well-being, and sleep quality, reduced stress levels, and was safe and well-tolerated. [4]

😃 Mental Clarity and Anti-Stress

Ashwagandha has been shown to reduce stress and anxiety by lowering cortisol levels and regulating the stress response. Taking Ashwagandha in the afternoon normalizes the level of cortisol (the stress hormone), thereby normalizing a huge number of physiological processes, including improving health in many aspects, enhancing regeneration, and naturally increasing testosterone levels. [40, 1, 44, 2, 41]

A 2019 randomized, double-blind, placebo-controlled study published in Medicine has shown that in comparison with the placebo, Ashwagandha supplementation was associated with a statistically significant reduction in the Hamilton Anxiety Rating Scale (HAM-A) and a near-significant reduction in the Stress Scale -21 (DASS-21). [2]

A 2021 review published in Current Neuropharmacology notes that "Withania somnifera root and leaf extracts exhibited noteworthy anti-stress and anti-anxiety activity in animal and human studies." [41]

The most recent (December 2024) systematic review and meta-analysis has highlighted that "Ashwagandha significantly reduced stress, anxiety, and cortisol levels compared to placebo in meta-analysis of 9 studies (558 patients)." [47]

Moreover, a 2016 double-blind randomized placebo-controlled human trial published in the Journal of Evidence-Based Integrative Medicine also concluded that Ashwagandha root extract not only reduces psychological and physiological markers of stress and improves mental well-being, but also "...can be used for body weight management in adults under chronic stress...A statistically significant reduction in body weight and body mass index were observed in patients treated with Ashwagandha root extract compared to placebo." [17] And that's due to a decrease in body fat percentage. [10]

🧠 Cognitive Enhancement

Ashwagandha can improve cognitive function, including memory, thinking, and especially executive function, long-term attention, and speed of information processing. [6, 46, 7, 4]

A 2017 prospective, randomized, double-blind, placebo-controlled study of 50 participants, published in the Journal of Dietary Supplements, concluded that "Ashwagandha may be effective in enhancing both immediate and general memory in people with MCI (mild cognitive impairments), as well as improving executive function, attention, and information processing speed." [6]

A 2021 randomized, double-blind, placebo-controlled study found that treatment with one capsule of 300 mg root extract for 90 days improved memory and concentration, psychological well-being and sleep quality, reduced stress levels, was safe and well tolerated. [4]

Another 2022 randomized, double-blind, placebo-controlled study has shown that in the Ashwagandha group, "significant differences were observed in cognitive flexibility, visual memory, reaction time, psychomotor speed, and executive functioning...Both Ashwagandha groups had reductions in cortisol levels over time" [7]

⚡ Increased Endurance and Performance

Ashwagandha may help improve physical and cognitive performance in healthy people, athletes, and especially people who experience fatigue due to chronic stress or lack of sleep. [48, 11, 12, 15, 11]

A 2021 double-blind, randomized, placebo-controlled study of 50 healthy athletic adults, published in the Journal of Ethnopharmacology, concluded that "Ashwagandha root extract can successfully enhance cardiorespiratory endurance and improve the quality of life in healthy athletic adults. No adverse events were reported by any of the subjects in this study."[48]

A 2020 Systematic Review of 5 studies and Meta-Analysis of 4 studies, published in Nutrients, concluded that: "Results showed a significant enhancement in VO_2max [maximum oxygen consumption -- one of the measures of stamina and endurance] in healthy adults and athletes" [15]

One more 2021 Systematic Review and Bayesian Meta-Analysis of 12 studies, published in the Journal of Functional Morphology and Kinesiology, has revealed that "Ashwagandha supplementation was more efficacious than placebo for improving variables related to physical performance in healthy men and female." [11]

Summary of the studies on Ashwagandha on the Athletic Performance Improvement (adapted from Guo, S. et al., 2024)

💪 Muscle Strength, Growth & Recovery

Studies suggest that Ashwagandha can help by supporting adaptation to physical stress, promoting muscle growth, and aiding in muscle recovery due to its adaptogenic, anabolic, anti-inflammatory, and antioxidant properties.

For example, a 2015 randomized controlled trial, published in the Journal of the International Society of Sports Nutrition, has shown that "Compared to the placebo subjects, the group treated with Ashwagandha had significantly greater increases in muscle strength on the bench-press exercise and the leg-extension exercise, and significantly greater muscle size increase at the arms and chest. Compared to the placebo subjects, the subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine kinase, significantly greater increase in testosterone level, and a significantly greater decrease in body fat percentage." [10]

А 2023 eight-week, parallel-group, multicenter, randomized, double-blind, placebo-controlled clinical study, of 80 healthy male and female participants aged 18-45 years, who engaged in regular physical activity, has shown that "Eight weeks of Ashwagandha root extract supplementation along with resistance training is effective in improving muscle strength, growth, endurance and recovery in both male and female participants...Ashwagandha caused greater improvement in chest press, leg press and endurance as compared to placebo. Also, greater improvements in muscle girth for arm, chest and thigh were seen in both male and female participants with Ashwagandha. No adverse events were reported in the study." [12]

A 2025 randomized placebo-controlled study of 30 female athletes has concluded that: "...A dosage of 600 mg of ashwagandha root extract for 28 days may improve TQR [total quality recovery] and enhance perceived sleep quality in female footballers. [13]

🔥 Increased Testosterone Levels

Increased testosterone is important for maintaining energy, muscle strength, mood, cognitive function, sexual well-being and performance, and overall health.

Ashwagandha supplementation has been shown to have a positive effect on testosterone levels. Numerous human and animal studies have validated the aphrodisiac and testosterone-enhancing effects of Ashwagandha. [45, 18, 19]

And, unlike hormone replacement therapy, ashwagandha increases testosterone safely and naturally by reducing antagonistic stress hormones (cortisol), which lower testosterone levels.

For example, a 2013 double-blind, randomized, placebo-controlled, parallel-group study has shown that "significantly greater improvement and regulation were observed in serum hormone levels with the Ashwagandha root extract treatment as compared to the placebo treatment. Serum testosterone increased significantly by 17% and LH by 34% [Luteinizing hormone, which causes the testicles to make testosterone in men and helps control the menstrual cycle in women], following treatment with Ashwagandha root extract." [19]

A 2019 randomized, double-blind, placebo-controlled, crossover study, published in the American Journal of Men's Health, which examined the hormonal and vitality effects of Ashwagandha in aging, overweight males has shown that "Ashwagandha intake was associated with an 18% greater increase in DHEA-S (testosterone's precursor) and 14.7% greater increase in testosterone, compared to the placebo." [18]

A 2022 randomized controlled trial published in the Journal of the International Society of Sports Nutrition has discovered that "Over the eight weeks, there was a significant increase in testosterone level in the ashwagandha treatment group relative to the placebo group" [10]

💗 Sexual Well-Being & Performance

Ashwagandha may have potential benefits for sexual well-being and performance, with research suggesting increased libido and sexual desire, stress reduction, and potential hormone-balancing effects, including testosterone. These effects are often associated with Ashwagandha's adaptogenic and stress-reducing properties, which can positively impact sexual health, as well as with significant improvements in testosterone and luteinizing hormone levels, as described in detail above.

For example, one 2022 randomized controlled trial study suggests that "Ashwagandha demonstrated a significant subjective perception of sexual well-being and assisted in increasing serum testosterone levels in the participants." [20]

A 2024 randomized, double-blind, placebo-controlled study of 62 healthy women aged 18--50 years has shown, that: "...Greater improvements in scores for FSFI (Female Sexual Distress Scale), PSS (Perceived Stress Scale), and SF-12 (SF-12 Quality of Life scale) was seen with Ashwagandha Root Extract. More improvement in 'sexual desire' on the SSE (Satisfying Sexual Encounters) scale and 'desire, satisfaction' domain in FSFI scores occurred with Ashwagandha Root Extract. The hormonal levels were within normal ranges, and no changes were observed in safety parameters. [21]

😴 Improved Sleep Quality

Quality sleep is essential for energy, recovery, and overall health. Ashwagandha has proven to be an effective natural remedy for improving sleep quality by helping regulate sleep patterns, reducing insomnia, and promoting mental alertness upon waking. It is especially beneficial for individuals struggling with sleep disturbances or anxiety-related sleep issues.

There were 6 randomized controlled trials on the effect of ashwagandha on sleep quantity and quality [3, 22, 23, 24, 25, 13], containing 430 participants in total:

• Compared to the placebo group participants, the participants receiving Ashwagandha had significant improvement in sleep quality [3]
• ...Significant improvement was observed in all other sleep parameters, i.e., sleep onset latency, sleep efficiency, Pittsburgh Sleep Quality Index and Hamilton Anxiety Rating Scale, with Ashwagandha root extract treatment for 10 weeks, in patients with insomnia at a dose of 300 mg extract twice daily. [22]
• ...upon intervention, a significant increase in the quality of sleep and mental alertness was observed in the Ashwagandha treatment group (600 mg/day) when compared to the placebo group. Overall improvement was observed for the general wellbeing, sleep quality, and mental alertness in the study population. [23]
• ...group treated with ashwagandha showed significant improvement in sleep efficiency, total sleep time and sleep latency, versus placebo after 6 weeks. Also, quality of life scores showed significant improvement in physical, psychological, and environment domains. [24]
• The present study confirms that Ashwagandha root extract can improve sleep quality and can help in managing insomnia. Ashwagandha root extract was well tolerated by all the participants irrespective of their health condition and age. [25]
• A 2025 randomized placebo-controlled study of 30 female athletes has concluded that: "...A dosage of 600 mg of ashwagandha root extract for 28 days may improve TQR [total quality recovery] and enhance perceived sleep quality in female footballers. [13]

Also, a 2021 meta-analysis of the available at that moment 5/6 randomized controlled trials has shown that: "...Ashwagandha extract exhibited a small but significant effect on overall sleep...The effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia, treatment dosage ≥600 mg/day, and treatment duration ≥8 weeks. Ashwagandha extract was also found to improve mental alertness on rising and anxiety level..." [49]

🛡️ Immune System Support

Ashwagandha may offer potential benefits for immune system support due to its adaptogenic properties, anti-inflammatory effects, and immunomodulatory actions. It may help the body adapt to stress, reduce chronic inflammation, and enhance the activity of immune cells, such as natural killer cells and macrophages, which are responsible for fighting off infections and cancer cells. [26, 27]

A 2021 randomized, double-blind, placebo-controlled trial on 24 healthy participants, published in the Journal of Clinical Medicine, has shown that "Withania somnifera (WS) extract significantly improved the immune profile of healthy subjects by modulating the innate and adaptive immune systems...After the 30-day blinded study period, the WS test group reported significant increase in Ig's (IgA, IgM, IgG, IgG2, IgG3 and IgG4), Cytokines (IFN-γ, IL4), TBNK (CD45+, CD3+, CD4+, CD8+, CD19+, NK cells) whereas in the placebo group TBNK cells showed significant decrease and Ig's and cytokines showed no change. In the extension period on day 60, the subjects on placebo who were crossed over to the WS test group showed significant increase in Ig's, cytokines and TBNK cells and the subjects who continued on the WS group showed a further significant improvement in Ig's, cytokines and TBNK cells. There were no adverse events reported in the study." [26]

🍀 Anti-inflammatory and Antioxidant effects

Ashwagandha is known for its anti-inflammatory and antioxidant effects, which can have a positive impact on health. Its withanolide compounds exhibit anti-inflammatory properties by reducing the production of pro-inflammatory molecules in the body, potentially benefiting conditions related to inflammation. [28, 29]

Additionally, Ashwagandha is rich in antioxidants like flavonoids and polyphenols, which can counteract harmful free radicals and protect cells from oxidative stress, contributing to the prevention of chronic diseases. [30]

The 2024 review, published in Pharmaceuticals, has concluded: "There are numerous preclinical and clinical studies attempting to shed light on Withania somnifera's potential significance in the treatment of inflammation, neurological disorders, aging... The aging-associated phenomenon known as inflammaging, prevalent among the elderly, results from multifaceted factors. Withania somnifera has the potential to treat inflammaging, as there is considerable evidence that demonstrates its efficacy. Withania somnifera possesses antioxidant properties that help retard the progression of inflammaging. Furthermore, the antiinflammatory property of Withania somnifera contributes to modulating the chronic low-grade inflammation characteristic of this aging-related disorder. Additionally, antiaging effects, involvement in DNA damage repair mechanisms, and potential effects on the microbiome are factors that suggest a key role for Withania somnifera in inflammaging..." [31]

🍬 Stabilized Blood Sugar Levels

Ashwagandha may positively impact blood sugar regulation through several mechanisms. It has been shown to improve insulin sensitivity, making it easier for cells to utilize glucose, particularly in individuals with insulin resistance or type 2 diabetes. Ashwagandha's ability to reduce stress, its anti-inflammatory properties, and its antioxidants can also contribute to more stable blood sugar levels. [50, 51]

A 2020 systematic review and meta-analysis of a total of 6 in-vitro, 13 pre-clinical and 5 clinical studies has concluded, that "W. somnifera treatment in diabetes mellitus significantly restored the altered levels of blood glucose, glycosylated haemoglobin (HbA1c), insulin, lipid profile, serum and oxidative stress markers with no safety concerns." [51]

However, individual responses may vary, and consulting with a healthcare professional is crucial, especially if you have diabetes or are taking blood sugar medications, to determine the appropriate dosage and monitor its effects. Combining Ashwagandha with a balanced diet and regular exercise is essential for comprehensive blood sugar management.

Conclusion

Based on clinical studies, Ashwagandha offers numerous potential benefits for overall health and well-being.

From stress reduction and anxiety relief to improved cognitive function, athletic performance, and enhanced immune function, this ancient herb has shown very promising results!