Benefits of Ashwagandha Pills and When They Start Working to Reduce Stress

Ashwagandha pills do not only improve mood and reduce stress and anxiety, but their benefits also extend to enhancing athletic performance, improving male fertility, alleviating sleep disorders, and helping you enjoy a good night’s sleep.

They also help women maintain hormonal balance and enhance fertility and sexual desire. But to achieve these benefits, what is the safe dose of Ashwagandha, when does it start working, and does it have any side effects?

What is Ashwagandha?

Ashwagandha is an evergreen shrub found in India, Africa, and parts of the Middle East. It is also known as "Winter Cherry" and "Indian Ginseng."

It is usually available in the form of supplements derived from the roots of the Ashwagandha plant, including:

• Capsules.
• Gummies.
• Liquid drops.
• Powders that can be mixed into drinks.

Benefits of Ashwagandha Pills

The main benefits of Ashwagandha supplements include:

1. Reducing Stress and Anxiety

Ashwagandha is well known for its ability to reduce stress. It is classified as an adaptogen, meaning it helps your body cope with stress.

A 2019 study published in the journal Medicine indicated that Ashwagandha supplements help reduce stress and anxiety.

Another small 2019 study in Cureus found that participants who took 250 or 600 mg of Ashwagandha extract for 8 weeks experienced significant reductions in stress levels and cortisol levels (the stress hormone).

However, overall, there is insufficient evidence regarding the optimal dose and form of Ashwagandha supplements for treating neurological and psychological disorders related to stress, such as anxiety disorder.

2. Helping Alleviate Certain Mental Disorders

Some evidence also suggests that Ashwagandha may help reduce symptoms of certain mental disorders, including depression.

For example, researchers studied the effects of Ashwagandha on 66 people with schizophrenia who also suffered from depression and anxiety. Those who took 1000 mg of Ashwagandha extract daily for 12 weeks experienced a greater reduction in depression and anxiety. This study was published in 2019 in the Annals of Clinical Psychiatry.

Other studies have also indicated that Ashwagandha may help alleviate depression and anxiety. Nevertheless, further research is needed to determine its true effectiveness in mitigating mental disorders.

3. Enhancing Athletic Performance

Ashwagandha can enhance athletic performance. An analysis of 12 studies conducted on individuals taking Ashwagandha doses ranging from 120 to 1250 mg daily indicated that it could improve physical performance, including strength and oxygen utilization during exercise.

Ashwagandha may also help increase muscle strength, supported by a 2015 study in the Journal of the International Society of Sports Nutrition, which showed that male participants who took 600 mg of Ashwagandha daily and participated in resistance training for 8 weeks experienced greater gains in muscle strength and size compared to those who did not.

Therefore, Ashwagandha may help improve athletic performance and muscle strength, though the exact optimal dose is not well defined, and it is not a substitute for other supplements used by athletes.

4. Improving Male Fertility

Ashwagandha pills may be particularly beneficial for men, as they help increase testosterone levels and improve fertility.

In a 2019 study published in the American Journal of Men’s Health, 43 men aged 40–70 years with overweight and fatigue took Ashwagandha tablets for 8 weeks. The participants showed a 14.7% increase in testosterone levels compared to the control group.

Other studies have also shown that Ashwagandha can increase sperm concentration, motility, and semen volume in men.

Nevertheless, further research is needed to confirm the benefits of Ashwagandha for male fertility.

5. Reducing Inflammation

Ashwagandha contains compounds that may help reduce inflammation in the body. Some evidence suggests that it may reduce inflammatory markers in humans, but research on this is limited and insufficient.

6. Improving Memory

Ashwagandha not only improves memory but also contributes to enhancing cognitive functions, particularly in older adults with mild cognitive impairment.

A 2020 study published in Phytotherapy Research on 50 participants who took 600 mg of Ashwagandha extract daily for 8 weeks showed significant improvements in:

• Immediate and general memory.
• Attention.
• Information processing speed.

However, more research is needed on the benefits of Ashwagandha for brain health.

7. Improving Sleep

You may have often heard about the benefits of Ashwagandha pills for sleep, and indeed they may help alleviate sleep disorders. A review of five high-quality studies published in 2021 in PLoS One indicated that Ashwagandha:

• Has a small but significant positive effect on overall sleep quality.
• Reduces anxiety levels.
• Helps people feel more alert upon waking.

The results were more pronounced in those suffering from insomnia, particularly in individuals who took more than 600 mg daily for 8 weeks or longer.

Benefits of Ashwagandha Pills for Women

Ashwagandha pills can also be particularly beneficial for women, providing the following advantages:

1. Regulating Hormones and Menstrual Cycle

Ashwagandha may help regulate hormones and their function in the body, which control the menstrual cycle, fertility, the premenopausal period, and menopause.

It may improve menstrual regularity by balancing hormones. A 2021 study in Food Science & Nutrition indicated that Ashwagandha can improve hormonal balance in individuals with chronic health issues such as:

• Polycystic ovary syndrome (PCOS).
• Endometriosis.
• Pelvic inflammatory disease.

2. Alleviating Premenstrual Symptoms

Symptoms preceding menstruation in women include bloating, headaches, and mood changes. Ashwagandha may help relax and reduce feelings of anxiety or depression. It also has anti-inflammatory properties that may help reduce bloating and muscle pain.

3. Increasing Sexual Desire

Ashwagandha does not only reduce stress and improve mood; a 2023 review published in Pharmaceutics found that these effects may enhance sexual desire and drive in women.

Participants who took Ashwagandha twice daily reported increased sexual arousal, orgasm, and vaginal lubrication.

Ashwagandha may also benefit women diagnosed with hypoactive sexual desire disorder, which involves a persistent or recurrent lack of sexual fantasies and desire, according to a 2022 study in Cureus.

4. Improving Fertility

Ashwagandha contains antioxidants that mimic estrogen activity in the body, potentially enhancing fertility in women, according to a 2021 study in Food Science & Nutrition, in addition to its role in regulating hormones and their function.

5. Alleviating Menopause Symptoms

Estrogen levels drop significantly during menopause. Ashwagandha may mimic estrogen in the body, potentially reducing menopausal symptoms.

Some studies showed that taking Ashwagandha root before menopause could alleviate common symptoms such as:

• Hot flashes.
• Mood swings.
• Night sweats.
• Sleep problems.
• Vaginal dryness.

Side Effects of Ashwagandha Pills

Despite the general health benefits, taking Ashwagandha supplements may cause some side effects, including:

• Diarrhea.
• Dizziness.
• Nausea.
• Stomach upset.

Are Ashwagandha Pills Safe for Everyone?

Ashwagandha pills may not be safe for all individuals, such as:

• Pregnant or breastfeeding women, as there are no studies confirming safety during pregnancy, and there is a risk of miscarriage.
• Individuals with a history of liver disease or those taking prescription medications.
• People with hormone-sensitive prostate cancer, as Ashwagandha increases testosterone levels.
• Individuals with thyroid problems.

Caution should also be taken when using Ashwagandha alongside other medications, especially:

• Diabetes medications.
• Blood pressure medications.
• Immunosuppressants.
• Thyroid medications.
• Sedatives.

Safe Dosage of Ashwagandha

There are no official guidelines for Ashwagandha dosages. However, studies indicate that people can safely take doses ranging from 300 to 1000 mg daily for up to three months.

When Does Ashwagandha Start Working?

It may take some time to notice the benefits of Ashwagandha. Experts indicate that achieving health benefits requires 8 weeks of daily use. The body can tolerate it well for up to 3 months, although further research is needed to determine long-term safety.

Best Ashwagandha Supplements

Here is a list of Ashwagandha supplements you can purchase to enjoy its benefits, but consult your doctor before taking any dietary supplement:

1. Ashwaq Ashwagandha Root Extract 300 mg

Ashwag 300 Mg Ashwagandha Root Extract each Ashwaq capsule contains 300 mg of Ashwagandha root extract.

2. Jamieson Ashwagandha Stress Relief Supplement 60 Capsules

Jamieson Ashwagandha 6000 Mg Stress And Memory Support 60 Caps each Jameison Ashwagandha capsule contains 6000 mg of dry Ashwagandha extract. The recommended dose is one capsule daily.

3. Mothernest Natural Ashwagandha Gummies 500 mg – 60 Gummies × 3 g

Mothernest Ashwagandha Gummies 500mg – 60 Pieces each Mothernest gummy contains 500 mg of Ashwagandha root, with a cranberry flavor.