7 Science-Backed Health Benefits of Ashwagandha

7 Science-Backed Health Benefits of Ashwagandha

Sep 06, 2023

In the realm of herbal medicine, one name echoes through the corridors of time: ashwagandha. Found worldwide from the markets of India to the gardens of Japan, ashwagandha has long been praised for its many benefits.  For centuries, herbalists have recommended ashwagandha for its restorative and adaptogenic properties. With the advent of modern medicine, scientists and doctors have been able to uncover even more health benefits of this herb. Let’s discover 7 of the most researched.

  1. It’s adaptogenic.

Not truly a surprise, but ashwagandha has strong adaptogenic properties. Adaptogens help the body cope with stress, adapt to changing situations, and avoid the damage they could cause. What makes ashwagandha a good adaptogenic, something that’s been recommended for centuries? Simply put, this herb is very effective in helping the body cope with changes, and studies have proved it. Researchers have looked directly at the impact ashwagandha supplements have on cortisol, the hormone that’s elevated during stress. With consistent use, ashwagandha was found to resist stress safely and effectively. 1  

  1. It increases muscle strength.

Lifting heavy and eating enough protein are sure ways to increase muscle strength, but another strategy you can consider is adding ashwagandha to your daily workout routine. Studies show that those who participated in a training program and took ashwagandha had more muscle strength and increased muscle mass in the arms and chest.2 Another study tried to identify the impact ashwagandha has on aerobic, endurance-based exercises and found that it helped increase endurance and recovery time.2  Ashwagandha can help increase testosterone levels, the body’s primary muscle-building hormone, which is probably why there are positive changes to muscle growth while taking this herb!

  1. It can improve male factor infertility.

Infertility is a condition in which it’s difficult to conceive after a year of trying, without the use of any contraceptives. Male factor infertility is a combination of low sperm concentration, poor sperm movement or abnormal sperm shape, making up 40-50% of infertility cases. More and more couples are having trouble conceiving, making it essential to seek solutions. One such solution can be ashwagandha. One study tried to identify the impact of ashwagandha supplementation on individuals with oligiospermia, low sperm count, and found that ashwagandha improved sperm count, semen volume and sperm movement.2 Even with individuals with normal sperm parameters, taking ashwagandha still improved sperm count, shape and movement.2 With infertility on the rise, it’s worth supplementing with this herb for improved fertility.

  1. It can improve female sexual function.

Female sexual dysfunction, although not commonly discussed, is something that many women experience. It can lead to reduced libido, dryness, reduced arousal, pain during intercourse, and problems in achieving orgasm.3 Because ashwagandha is a male sexual tonic, helping with erectile dysfunction and performance anxiety in men, researchers set out to see if this herb can impact female sexual function as well. One study demonstrated that ashwagandha supplementation improved sexual arousal, lubrication, orgasms, and resulted in in more successful sexual intercourses.3 Ashwagandha can have a positive impact because of its antistress properties, as chronic stress has found to dampen female sexual function.

  1. It improves sleep.

Many individuals have trouble falling asleep and staying asleep which is a condition known as insomnia. Not getting enough good quality sleep can lead to poor concentration, lack of motivation, and an overall poor sense of well-being, not to mention the impact it could have on the immune system, as the body needs sleep to rejuvenate. Stress can play a major factor in what keeps one up at night, and since ashwagandha can positively improve stress, it has positive effect on sleep as well. Studies showed that supplementing with ashwagandha had a positive effect on sleep quality, mental alertness upon awakening, and general well-being.3

  1. It can help with hypothyroidism.

Hypothyroidism is a condition in which the thyroid gland does not produce enough thyroid hormones. These hormones are responsible for metabolism, energy, temperature control, skin, hair and nail health.4 When not enough thyroid hormones are produced, it can cause symptoms like fatigue, weight gain, dry and brittle hair, dry skin, and constipation. Ashwagandha offers a compound, withaferin A, which is found to have an antioxidant effect on the thyroid gland. Individuals with hypothyroidism, when given an ashwagandha supplement, had improved thyroid-stimulating hormone and thyroid hormones T3 and T4.2

  1. It can sharpen focus and memory.

Ancient medical practitioners have been using ashwagandha to enhance memory and improve cognition. Ashwagandha and its active compounds, withanolides, act on certain receptors in the brain. Studies show that those individuals with mild cognitive impairment had improved memory, function, attention, and information processing speed after taking an ashwagandha supplement.5

In the world of wellness, ashwagandha is a timeless thread, weaving together ancient wisdom and modern science. Its stress-relieving, cognitive-enhancing, and muscle-boosting properties provide one sure way to feel better. Try Jamieson’s Ashwagandha Capsules, an easy way to support your stress response and increase energy.  Your well-being awaits!


  1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine34(3), 255–262.
  2. Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O. P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057
  3. Dongre, S., Langade, D., & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed research international2015, 284154. https://doi.org/10.1155/2015/284154
  4. Endocrine Society. (2022, January 24). Thyroid and parathyroid hormones. https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/thyroid-and-parathyroid-hormones#:~:text=The%20thyroid%20gland%20releases%20triiodothyronine,part%20of%20the%20endocrine%20system.
  5. Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of Acute Ashwagandha Ingestion on Cognitive Function. International journal of environmental research and public health19(19), 11852. https://doi.org/10.3390/ijerph191911852

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