Ashwagandha: Health Benefits, Risks, and Side Effects

Do you want to improve your immunity? Are you facing difficulties with your cognitive functions or memory power? Do you wish to increase your level of relaxation? If so, the Awagandha herb may be right for you.

The benefits of Awagandha were discovered thousands of years ago as a powerful herb for natural healing and energy balancing. In the human body, there are 114 chakras. Ashwagandha herb is primarily used to remove the blockages of the Urja chakra, Sanjivani chakra, and the Ayus chakras.

This unique herb is high in antioxidants, anti-inflammatory, and nutrients; read on to learn about its health benefits and how to use it.

Ashwagandha is a crucial herb in Ayurveda, an ancient Indian system of alternative medicine based on natural healing principles.  Ashwagandha activates the immunity chakras in the body. 

Ashwagandha contains compounds that may aid in brain relaxation, inflammation reduction, blood pressure reduction, and immune system modulation. Researches observed that it possesses anti-inflammatory, anti-cancer, anti-stress, anti-oxidant, and rejuvenating properties [1, 2].


Recently, the World Health Organization (WHO) established the WHO Global Centre for Traditional Medicine to improve the health of people and the planet. Study of the Ashwagandha benefits and application protocols is a key area of traditional medicine. Studies indicate the normal dosage of Ashwagandha is about 300 mg per day for about 8 weeks.

Different names of Ashwagandha herb

Ashwagandha is also known by several other names, including Withania somnifera, and Indian ginseng.

Other names Of Ashwagandha includes:

  • Winter cherry
  • Indian ginseng
  • Asgandh
  • Nagouri Asgandh
  • Punir
  • Poison gooseberry 
  • Dhuppa

The benefits of ashwagandha are as follows:

1. Reduces stress and anxiety

Science has frequently backed up the therapeutic effects of ashwagandha. It is best known for helping people cope with stress and anxiety. A study of 64 persons with chronic stress found that after taking ashwagandha, they experienced a 69 percent reduction in anxiety and insomnia, compared to an 11 percent reduction in stress in the placebo group [3] .

People who took 250 or 600 mg of ashwagandha extract for 8 weeks had considerably lower levels of the stress hormone cortisol than those who took a placebo, according to the findings of a tiny trial that included only 58 people [4].

It may help with the following functions:

  • Reduce your feelings of anxiety and depression.
  • When something provokes your emotions, you will not overreact.
  • You have control over how you react to things.

2. Improves brain function and memory

Taking ashwagandha may improve your cognitive function and memory. 

According to one assessment of five clinical research, there is preliminary evidence that ashwagandha may improve cognitive functioning in specific populations, including older adults with mild cognitive impairment and people with schizophrenia [5]. It may help with the following cognitive functions:

  • executive functioning
  • attention improvement
  • reaction time
  • cognitive task performance.

In a study of 50 adults, eating 600 mg of ashwagandha extract per day for 8 weeks resulted in substantial improvements in the following measures when compared to a placebo [6]:

  • memory
  • attention and
  • information-processing speed.

Concentration and mind power course

3. Lowers blood sugar levels

Lowering blood sugar helps prevent or delay diabetes, including heart, kidney, eye, and nerve diseases [7]. One way to keep blood sugar under control is by eating in moderation. Fiber plays a preventative role, too.

There is some scientific evidence that ashwagandha can help those with diabetes or high blood sugar levels. Moreover, researchers discovered that ashwagandha therapy significantly lowered blood sugar, hemoglobin, insulin, blood lipids, and oxidative stress indicators [68].

3. Reduces symptoms of mental health conditions

Mental illnesses are medical conditions characterized by changes in behavior, thinking, or emotions that limit a person’s capacity to carry out everyday tasks or care for oneself. Anxiety disorders and mood disorders such as depression, schizophrenia, and ADHD are examples of common mental health illnesses.

Studies suggest that ashwagandha has been is effective for treating certain mental health issues.

In a 12-week study of 66 patients with mental health issues, taking 1,000 mg of standardized extract of ashwagandha per day resulted in substantial reductions in depression and anxiety [9].

Don’t be reluctant to seek help from a healthcare expert if you’re suffering depressive symptoms or anxiety.

4. Enhances Muscle Growth and Strength

The herb may also help you get more out of your physical exercises because it has been shown to improve muscle mass, reduce body fat, and increase strength. In a study of 57 men, taking ashwagandha led to big changes in muscle mass and strength, as well as big changes in body fat percentage [10].

Another study found that healthy men who took about one gm of ashwagandha a day for 30 days saw an increase in muscle strength. The herb Ashwagandha is also good for people who are weak. They get better, because it helps them get stronger [11].

5. May boost testosterone 

Testosterone is a hormone produced by the human body. During puberty in boys, testosterone is a major contributor to physical changes such as muscle growth, a deeper voice, and hair growth. The following are the ways to increase your testosterone levels naturally:

  • physical exercises
  • minimizing stress
  • high-quality sleep
  • exposure to sun
  • eating sufficient portion
  • taking herbs like ahwagandha.

Researchers found that there is currently insufficient data available to confirm the potential advantages of ashwagandha for male fertility and that more high-quality trials are required to establish these findings [11].

In one study, 43 overweight men aged 40–70 with mild weariness administered ashwagandha extract or a placebo tablet daily for 8 weeks.

The ashwagandha medication resulted in an 18% increase in DHEA-S, a shormone involved in testosterone production. Participants who used the herb also exhibited a 14.7% higher increase in testosterone than those who took a placebo [12].

6. Reduces inflammation

When your body senses something alien, such as an invading bacterium, plant pollen, or chemical, your immune system is engaged. This frequently results in a process known as inflammation [13]. There are two types of inflammation: acute chronic inflammation  and chronic inflammation. Chronic inflammation over time is linked to heart disease, diabetes, cancer, arthritis, and bowel diseases.

Ashwagandha may lower inflammation and help fight infection. Studies show at least 250 mg of ashwagandha or 12 ml of ashwagandha extract appear to offer some benefits [18].

The names, list, pdf, and diagrams of the 114 Chakras.

The names, list, pdf, and diagrams of the 114 Chakras.

7. Improves sleep quality 

Sleep disorders are conditions that interfere with or prevent you from receiving enough restful sleep, resulting in daytime tiredness and other symptoms. Experts usually say that adults should sleep at least seven to nine hours a night, but some people need more and others may need less [14]. 

There are several types of sleep disorders, including:

  • Insomnia.
  • Sleep apnea.
  • Restless legs syndrome.
  • Narcolepsy.

Many people take ashwagandha to promote undisturbed sleep, and some data suggests that it may be beneficial for persons who suffer from sleep problems.

Researchers discovered that having 600 mg of ashwagandha root per day for 12 weeks significantly enhanced sleep quality and mental alertness upon awakening when compared to a placebo therapy in a trial of 50 persons aged 65–80 years [15].

8. Improves athletic performance

According to a review of five research, taking ashwagandha dramatically increased maximum oxygen consumption (VO2 max) in healthy adults and athletes[16].

One study involved 12 men and women who took ashwagandha doses ranging from 120 mg to 1,250 mg per day. The findings imply that the herb may improve physical performance, such as strength and oxygen utilization during exercise [17].

Precautions and side effects

In a study, of 80 healthy men and women, consuming 300 mg of ashwagandha daily for 8 weeks was found to be safe. It did not create any negative health consequences in the individuals [19]. 

To minimize side effects, only take ashwagandha for a maximum of three months and then give gap for one or two months.

Pregnant women should avoid using ashwagandha because it may cause distress for the fetus and premature labor.

Herbs may contain pollutants such as heavy metals, or they may have no herb at all. Before purchasing any goods, consumers should conduct some research about the producer.

Some negative effects of ashwagandha supplements have been documented in those who take them, including upper gastrointestinal pain, sleepiness, and diarrhoea [20].

Ashwagandha in your balcony garden

The main problem in the modern world is getting a reliable Ashwagandha product. The best part is that it can be grown in your own garden. 

Ashwagandha is a simple plant to grow in your backyard or balcony. Before the monsoon season begins, dig two centimeters into some red soil. This is where you should plant the seed. If you’re planting multiple saplings of the herb, maintain a minimum space of 10 cm between them. A thin layer of soil should be used to cover the seeds.


In summary, we discussed the benefits and the side effects of ashwagandha herb. Ashwagandha is an old medicinal herb that has been shown to provide a variety of health advantages. According to research, the typical Ashwagandha dosage is 300 mg per day for 8 weeks.

According to the findings of the studies, it may be effective in reducing anxiety and stress, promoting restful sleep, and even improving cognitive functioning in certain groups.

Ashwagandha is generally believed to be safe for the majority of people. However, it is not appropriate for everyone, therefore it is necessary to consult with a healthcare practitioner before including ashwagandha into your daily regimen.