Ashwagandha is the king of Ayurvedic medicine. This powerhouse herb is best known for reducing the stress hormone cortisol. It has been studied to improve various aspects of physical performance, sleep, male & female reproductive health and metabolic health. Discover third-party tested Ashwagandha results highlighted below.
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Ashwagandha is the common name of Withania somnifera, a powerhouse of a herb grown in India, Africa and the Middle East. Modern research has shown Ashwagandha may have a significant effect on a number of areas of health for both males and females. These studies validate the claims made in Ayurveda medicine, where Ashwagandha has been used for thousands of years to treat stress and anxiety, amongst a wide range of other conditions.
The Withania Somnifera plant’s roots are often extracted as powder and used in capsules. As the supplement has become more popular, new products include:
Ashwagandha is classified as an adaptogen because of its ability to reduce stress. This 60-day, randomised, double-blind, placebo control trial studied 60 healthy stressed adults. Each adult either took 240mg of Ashwagandha or a placebo daily. The trial resulted with the Ashwagandha group having a significant reduction in anxiety symptoms and greater reductions in the stress hormone, cortisol.
I’ve seen ashwagandha make a real difference for so many of my clients. Its adaptogenic properties make it an invaluable tool for navigating today’s demanding lifestyles.
In addition to positive outcomes in stress and anxiety, during this 2019 study , researchers found that either 250mg or 600mg of Ashwagandha supplementation caused a “significant improvement in sleep quality” in comparison to the placebo group.
This 2015 study found that Ashwagandha supplementation significantly increased muscle mass and strength in comparison to a placebo group. This study lasted just 8 weeks.
Ashwagandha has also been studied for its effects on VO2 max. This meta-analysis showed that significantly enhanced VO2 max which has been discussed by researchers and doctors such as Dr Peter Attia MD as being the best metric for longevity. "Simply bringing your VO2 max from ‘low’ to ‘below average’ is associated with a 50% reduction in all-cause mortality."
T here’s currently limited research on this topic but some evidence is emerging that Ashwagandha supplementation may help people suffering with diabetes or high blood glucose (sugar) levels. This review highlighted that Ashwagandha ingestion significantly redued blood sugar levels, HbA1c (hemoglobin A1c), insulin and other oxidative stress biomarkers. We will report any emerging research on this topic.
Ashwagandha has also been studied to benefit subclinical hypothyroidism. This double-blind, placebo study of 50 subjects found that Ashwagandha significantly improved serum TSH, T4 and T3 levels in comparison to the placebo group. This study has yet to be replicated in symptomatic hypothyroidism patients.
Ashwagandha can also potentially raise testosterone in males. During the 2019 study on stress and anxiety mentioned above, researchers found that the Ashwagandha group had increased testosterone in comparison to the placebo group.
A 2023 review found that Ashwagandha can increase sexual function and boost libido in healthy females.
Ashwagandha may also increase fertility in males, increasing sperm concentration and mobility and overall semen volume. This review validated these claims in males with fertility issues.
This herb’s ability to balance hormones may benefit females in aspects of their menstrual cycle and menopause. The reduction in serum cortisol may aid PMS (premenstrual syndrome) symptoms, which can be made worse by elevated stress.
Ashwagandha root has also been shown by researchers of this 2015 study to increase sexual function and libido in women. Compared to placebo, a significant increase in sexual arousal, lubrication, orgasm, and number of successful sexual intercourses was observed.
Additionally, Ashwagandha has been studied for it’s positive effect on reducing menopause and perimenopause symptoms. This 8-week study of 100 women found that Ashwagandha supplementation at 300mg significantly improved the quality of life associated with menopause and perimenopause symptoms.
The majority of clinical studies researching Ashwagandha highlight positive results in the dosage range between 250mg-600mg. Research of dosages higher than this are limited and therefore should be used with extreme caution.
One of Ashwagandha’s most powerful benefits is it’s ability to reduce cortisol. Cortisol is often misunderstood, branded as bad. However, Cortisol levels in the morning are essential for waking up and feeling alert. Andrew Huberman often refers to this when talking about getting a healthy dose of morning sunlight, "A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day". By taking Ashwagandha in the morning, it will buffer some of these early health benefits. Taking Ashwagandha in the evening or night may provide the benefits above, without buffering any other potential benefits from a healthy cortisol circadian rhythm.
Additionally, if you’re weight training you may want to wait until after your gym session to take Ashwagandha. The potential reduction in cortisol may buffer the healthy cortisol spike you get from ‘stressing’ your muscles, which you need for muscle growth. More research is needed in this area.
Most of the studies highlighted above last up to 8 weeks. The results of these studies all demonstrate benefits in that timeframe. If you’re experimenting supplementing with Ashwagandha, we recommend you talk to your healthcare provider and ideally have your serum blood tested to understand your baseline levels. We would also recommend re-testing after 8 weeks to understand the impact Ashwagandha is having on your own body and health.
‘Ashwagandha - KSM66’ refers to the branded extraction process used to harvest the Ashwagandha plant. This process is based on “Green Chemistry” principles, without using alcohol or any other chemical solvent. The process also strictly avoids using the leaves of the plant to guarantee the highest concentration and bioavailability of the end product. The KSM-66 website features more information on Ashwagandha KSM-66 and the traceability of the product.
Ashwagandha is deemed to be safe in the short term for up to three months. These are the longest term studies published to date. There is currently a lack of research focusing on longer term supplementation. A small sample of people supplementing with Ashwagandha may experience:
It’s clear why Ashwagandha supplementation has become popular amongst the general population. The potential benefits across a wide range of health and lifespan factors are hard to ignore. To recap Ashwagandha may benefit:
Safe dosages of Ashwagandha should be between 250mg - 600mg where the majority of benefits are seen. Taking Ashwagandha later in the day is more beneficial for sleep and maintaining a healthy cortisol circadian rhythm. Most studies and potential benefits can be seen within 8 weeks. KSM-66 is a safe branded form of the harvesting and extraction process. Ashwagandha has been studied and likely safe for consumption for up to 3 months. Some side effects can be experienced in a small sample of people. Please contact your healthcare provider for advice when starting to supplement with Ashwagandha and monitor with blood tests where possible.
We’ve compiled a list of trusted brands that sell Ashwagandha in our tool above. Highlighted cards display that we have secured testing certificates from third parties from that product. Click the white information button to see more detail on the item and find links to download the Ashwagandha third-party testing certificates.
Along with the information on this page, we also display links to purchase that may help with stress and sleep products through either Amazon or a brands direct website. Some of these links are affiliate links where our website will receive a commision fee from Amazon or direct brand for introducing any potential sale. Whilst this helps us maintain our vision and service, our main focus is to provide value to our audience through education and sourcing of safe products. We also urge our audience to understand their health in detail by routinly undergoing tests by blood sample or other means.
