Top 6 Benefits of Ashwagandha
Ashwagandha, also known as Indian ginseng or winter cherry, is a small evergreen shrub native to India, Southeast Asia, and parts of the Middle East. Revered for centuries in Ayurveda—the traditional system of medicine in India—it is classified as an adaptogen, meaning it helps the body manage stress and maintain balance.
In Sanskrit, "ashwa" means horse and "gandha" means smell, referring both to the herb’s distinct odor and its traditional belief of imparting horse-like strength and vitality. Modern science is now catching up with ancient wisdom, exploring the herb’s broad therapeutic potential.
Top 6 Benefits of Ashwagandha
Ashwagandha is one of the most extensively studied adaptogenic herbs. Research over the past two decades has uncovered a wide range of potential health benefits—from easing mental stress to enhancing physical endurance. While more clinical trials are still needed to confirm dosage and long-term safety for some uses, current evidence suggests this botanical powerhouse may offer holistic support for both mind and body. Here are six science-backed benefits of ashwagandha and how it may support your wellness journey.
#1 Supports Stress Relief and Mental Wellbeing
One of the most recognized benefits of ashwagandha is its ability to reduce stress and anxiety. It works by modulating cortisol—the primary stress hormone—and regulating the hypothalamic-pituitary-adrenal (HPA) axis, the system that governs stress response.
Clinical studies have shown that ashwagandha supplementation significantly reduces perceived stress and cortisol levels. In one 8-week study, participants who took 250 or 600 mg of ashwagandha extract reported notable improvements in stress, anxiety, and even sleep quality compared to those on a placebo.
Ashwagandha may also provide mood-boosting benefits. Research involving individuals with schizophrenia and bipolar disorder has shown promise in reducing anxiety and depressive symptoms when using ashwagandha extract.
#2 May Enhance Physical Performance
Whether you're an athlete or a fitness enthusiast, ashwagandha could support your performance goals. Studies have found it may improve physical endurance, oxygen consumption (VO2 max), and muscle strength.
In one study, healthy adults who took 600 mg of ashwagandha daily for eight weeks while engaging in resistance training showed greater gains in muscle strength and size than those taking a placebo.
Another meta-analysis found that ashwagandha supplementation improved VO2 max, a key indicator of cardiovascular fitness, making it a potentially useful aid for both athletes and sedentary individuals.
#3 Promotes Sleep Quality
Ashwagandha has been used traditionally to support restful sleep. Modern evidence suggests it may help improve sleep onset, duration, and quality, especially in people with insomnia or high stress.
In a 12-week study, older adults (65–80 years) who took 600 mg of ashwagandha extract daily reported better sleep and improved morning alertness compared to those on placebo. The herb’s calming effects may stem from its ability to lower cortisol and reduce nervous system hyperactivity—factors that often interfere with deep, restorative sleep.
#4 May Help Regulate Blood Sugar and Reduce Inflammation
Though still under investigation, ashwagandha shows promise in helping regulate blood sugar levels and supporting metabolic health. Compounds in the herb, such as withaferin A, may enhance insulin sensitivity and promote glucose uptake in cells.
A review of 24 studies—including several focused on people with diabetes—found that ashwagandha supplementation significantly lowered fasting blood sugar, HbA1c, and markers of oxidative stress.
In addition, ashwagandha has anti-inflammatory properties. Some studies show reductions in C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor alpha (TNF-α) among those taking ashwagandha.
#5 May Benefit Brain Function and Memory
Cognitive benefits of ashwagandha are gaining attention. Early studies suggest it can enhance memory, attention, and information processing speed, particularly in older adults or people experiencing cognitive decline.
Ashwagandha’s brain-protective effects may be linked to its antioxidant properties, which help reduce oxidative stress and inflammation in brain cells.
A study involving 50 adults showed that daily supplementation with 600 mg of ashwagandha improved memory, focus, and mental speed after eight weeks compared to placebo.
#6 Potential to Boost Male Fertility and Testosterone
Ashwagandha has long been used to enhance reproductive health, and modern studies support its potential to improve male fertility and testosterone levels.
In clinical trials, men taking ashwagandha extract showed increases in testosterone and DHEA-S (a precursor hormone), as well as improvements in sperm concentration, motility, and overall semen quality. This may be particularly beneficial for men with low sperm counts or hormone imbalances related to stress or aging.
Discover a Delicious Way to Feel the Benefits
While traditional ashwagandha root powder can have a bitter taste and strong aroma, modern formulations make it easier—and tastier—to enjoy its benefits.
Biobor Ashwagandha Gummies deliver clinically backed doses of KSM-66® ashwagandha in a fruity, chewable format. Designed to support daily stress relief, energy, mood, and sleep—all without the earthy bitterness. Made without artificial colors or sweeteners, they fit easily into your wellness routine.
Whether you're managing daily stress, training hard, or simply looking to feel more balanced, ashwagandha may be a natural ally worth exploring—with Biobor, it’s never been more convenient or enjoyable.
Note: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
