SupplementScience

Benefits of Ashwagandha

DJP
Reviewed by , MD, Board Certified Internal Medicine

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Evidence-Based Benefits

  • Stress and cortisol reduction — a 2019 meta-analysis of 5 RCTs found ashwagandha reduced serum cortisol by 23% compared to placebo
  • Anxiety relief — KSM-66 extract at 300mg twice daily reduced anxiety scores by 44% on the HAM-A scale
  • Sleep improvement — 300mg twice daily improved sleep quality scores and reduced sleep onset latency
  • Testosterone support — 600mg daily increased testosterone by 14.7% in a 2019 RCT of 57 men
  • Exercise performance — improved VO2 max and strength in resistance-trained individuals

What the Research Says

Ashwagandha has one of the strongest evidence bases among adaptogens. A comprehensive 2019 meta-analysis published in the Journal of Alternative and Complementary Medicine, analyzing 5 randomized controlled trials, found statistically significant reductions in stress and anxiety scores. The most studied extract, KSM-66, has over 22 published clinical trials demonstrating benefits for stress, sleep, cognitive function, and sexual health.

Related Conditions

AnxietySleepStressLow Testosterone
Full Ashwagandha Guide

References

  1. (). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha. Journal of Alternative and Complementary Medicine. DOI
  2. (). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract. Medicine. DOI