However, more research is needed into all these uses. Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.Ī 2021 review concluded that ashwaghanda may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues. They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo. In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety. Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations. May reduce symptoms of some mental health conditions SummaryĪshwagandha may help improve measures of physical performance in athletes and healthy adults, including VO 2 max and strength.ģ. In a 2015 study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group. Low VO 2 max is associated with increased mortality risk, while higher VO 2 max is associated with a lower risk of heart disease.Īdditionally, ashwagandha may help increase muscle strength. Having optimal VO 2 max is important for athletes and nonathletes alike.
It’s a measurement of heart and lung fitness. VO 2 max is the maximum amount of oxygen a person can use during intense activity. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.Īnother analysis that looked at five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO 2 max) in healthy adults and athletes.
One analysis of research included 12 studies in people who took ashwagandha doses between 120 mg and 1,250 mg per day. Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes. However, more research is needed to form a consensus on appropriate forms and dosing to address stress and stress-related disorders. SummaryĪshwagandha may be effective for reducing stress and anxiety symptoms. However, a 2021 review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety. Thus, early research suggests ashwagandha may be a helpful supplement for stress and anxiety. Those who took the ashwagandha supplements also saw improvements in sleep quality compared with the placebo group.Īnother study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.
In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo. Research suggests Ashwagandha supplements may help relieve stress and anxiety. It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response. It’s classified as an adaptogen, a substance that helps the body cope with stress.Īshwagandha may help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). Ashwagandha is perhaps best known for its ability to reduce stress.
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