By Kaivan Dave
Kaivan Dave - Author

Kaivan Dave

Marketing Growth Consultant

Specializes in writing about plant-based lifestyles, wellness and nutrition

Last updated - March 30th, 2023 | 6 min read

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Are you looking for a natural solution to feeling your best? Or simply curious why you keep hearing about "Ashwagandha"? You're in the right place. Ashwagandha, the herb, can help in reducing stress, promoting quality sleep, controlling blood pressure, and promoting a healthy balance in the body amongst many other benefits.

This article discusses everything about this useful herb-from its origin to history and ashwagandha benefits for men and women, along with whether it's safe to take daily, who should not take it, if it increases testosterone, or makes you sleepy. You'll find it all, in this comprehensive guide.



What is Ashwagandha?

When broken down in Sanskrit, the term comes from ‘ashva’ meaning ‘horse’ and ‘gandha’ meaning ‘smell’ and is known to provide the strength and power of a horse.


One of the staples of Indian medicine, ashwagandha, is a small evergreen shrub that grows in India, the Middle East, and parts of Africa.

Also known as ‘Withania somnifera,’ winter cherry, and Indian ginseng, ashwagandha has been used as a medicinal herb and is known to provide numerous benefits to your brain and body. While practitioners use different parts of the herb, the most common form is the root extracts. Modern medicine describes Ashwagandha as an adaptogen, meaning it helps your body adapt to and manage stress. It is available in capsules and powder forms for human intake.

boost energy and boost focus

Boost Energy. Boost Focus. Boost Muscle.


Boost Energy. Boost Focus. Boost Muscle.


What is Ayurveda?

chapter 2

Ayurveda is a system of medicine that hails from ancient India and involves using plant or animal based remedies to treat illness. Practitioners of this form of health care will prescribe different types of ashwagandha for various ailments depending on the individual patient.


Proven Ashwagandha Benefits for Men and Women

chapter 3

While many of ashwagandha's health benefits can be experienced by men and women alike, there are a few that stand out. Benefits such as the ability to reduce stress and promote restful sleep, manage blood pressure levels, and promote a healthy hormone balance in the body make this an important herb for everyone's long-term health. As we will see below, all of these effects work together to enhance the quality of life across the board.

reducing anxiety, stress, and depression

Reduces Anxiety

Benefits such as reducing anxiety, stress, and depression make this one of the premier herbs for balancing hormones, reducing inflammation, and promoting a healthy state of mind. Benefits such as calming effects help promote a sense of calmness while not producing a "nervous" or "edgy" feeling after taking ashwagandha.

maintain a healthy state of mind

Reduces Stress

Ashwagandha promotes a relaxed state similar to meditation or for some, yoga. It is like nature’s answer to Xanax without any side effects. Benefits such as reducing cortisol levels (which cause stress), increasing serotonin levels (which promote feelings of well-being), and reducing the enzyme monoamine oxidase which helps to maintain a healthy state of mind.

reducing anxiety, stress, and depression

Reduces Anxiety

Benefits such as reducing anxiety, stress, and depression make this one of the premier herbs for balancing hormones, reducing inflammation, and promoting a healthy state of mind. Benefits such as calming effects help promote a sense of calmness while not producing a "nervous" or "edgy" feeling after taking ashwagandha.

Promotes Restful Sleep

Promotes Restful Sleep

A sound sleep is essential for healthy living. If you often face insomnia or sleeping disorders, ashwagandha can be your cure for this. Ashwagandha is known for its rejuvenating properties and supports healthy sleep. It nourishes the adrenal glands and influences the body’s sleep patterns. One of the recent clinical studies confirmed that ashwagandha root extracts could also improve the quality of sleep and help in managing insomnia. You can also add a pinch of ashwagandha powder to warm milk and drink it before sleeping. Taking ashwagandha can help you unwind and sleep better, and improve your mental acuity.

Balances Your Hormones

Balances Your Hormones

The amino acids found in ashwagandha work together with other benefits like balancing blood sugar levels, reducing inflammation, boosting energy production, and more to help optimize every aspect of your health. Through these mechanisms ashwagandha also helps balance testosterone levels in men while promoting estrogen production in women. This helps create a healthy balance between the genders as well as ensure that your body is running smoothly on all cylinders.

Manages Blood Pressure Levels

Manages Blood Pressure Levels

Heart health and blood pressure are the most-asked-about wellness concerns, and people are increasingly looking for natural ways to support their health. A 2015 studyreported that ashwagandha could enhance a person’s cardiorespiratory endurance and improve heart health. Ashwagandha provides antioxidant support to the heart, thereby keeping it free from radicals in the blood and eventually offering benefits like adequate blood pressure, reducing cholesterol. It also provides anti-inflammatory benefits that aid in healthy heart functioning. Thus, including ashwagandha in your diet can help maintain a healthy heart and lower your blood pressure.

Reduces Inflammation

Reduces Inflammation

Benefits such as improving digestive health, reducing inflammation in the body, and protecting healthy cells are common benefits of ashwagandha. While this herb has been shown to work on its own for many people, it can be combined with turmeric for a full anti-inflammatory combination.

Promotes Healthy Weight Loss

Promotes Healthy Weight Loss

For people who are constantly worried about gaining weight, ashwagandha can help in an easy weight loss process. It is rich in antioxidants and can improve your body's metabolism that helps in burning your body fat. It also improves your body’s digestive system, which further helps in burning fat. Further, ashwagandha also helps in reducing your body’s stress-related cortisol levels that are linked to weight loss. Thus, one of the prime benefits of ashwagandha, is weight loss can be achieved by adding a little bit of ashwagandha to your regular diet. You can consume ashwagandha in capsule or powdered form and help in improving your metabolism and digestion, thereby aiding in weight loss.

Boosts Your Energy Levels

Boosts Your Energy Levels

Ashwagandha benefits men and women alike by boosting energy levels. This includes the ability to increase stamina when exercising through an increase in oxygen capacity while also providing a much more stable form of energy that will not wear down your adrenals over time.

Promotes Sexual Health

Promotes Sexual Health

Benefits such as promoting a healthy sex drive, function, and maintaining a healthy sperm count make this one of the top supplements for men concerned about their general health.

Reduces Blood Sugar Levels

Reduces Blood Sugar Levels

Benefits such as reducing blood sugar levels have been well documented in many studies, proving the effectiveness of ashwagandha supplementation.

Joint Health

Joint Health

Benefits such as reducing pain from arthritis and other joint-related ailments make this one of the top natural supplements available to give you more mobility and flexibility without any side effects.

Protects Healthy Cells

Protects Healthy Cells

Benefits such as protecting against free radical damage and oxidative stress make this one of the best natural supplements available for preventing premature aging. It is known to increase immunity and boost your health.


Three Ashwagandha Benefits for Men

chapter 4

There are many benefits of ashwagandha and they are not restricted to the above-mentioned list. Let us now also discuss the ashwagandha benefits for men and ashwagandha benefits for women.

Ashwagandha is known for its proven benefits for men. Let us discuss some of its benefits:



Boosts Weight Loss

Ashwagandha is known for its ability to reduce stress and anxiety in men. It has a calming effect on your mind and body and also promotes healthy levels of cortisol hormones. In one of the studies of 2000 conducted on mice, researchers found that ashwagandha has an anxiety-reducing effect and can also fight depression to a great extent.



Enhances Your workout performance

Taking limited doses of ashwagandha in your diet can improve your muscle strength. It can increase the power output in men and increase their stamina. For untrained men performing resistance training, consuming ashwagandha root powder can support muscle strength. Research shows that healthy men who took 750-1250 mg of ashwagandha powder gained muscle strength within 30 days only. It also produces creatinine kinase, which reduces the natural damage of muscle strength from workouts and exercises.



Helps Build Muscle

In Ayurvedic history, ashwagandha is known as an aphrodisiac and can treat sexual dysfunction and infertility in men. It has theability to stimulate testosterone production. This forms one of the most critical ashwagandha benefits for men and provides a healthy sexual life. In one of therecent studies, it was found that ashwagandha can help in improving the sperm count in men by 167% and also improve their sperm quality.


Three Ashwagandha Benefits for Women



Boosts Weight Loss

Apart from keeping the fertility levels of men healthy, ashwagandha also acts as a sexual stimulant for women and enhances their sexual potency. It relieves your mental stress and enhances your mood. It also supports a healthy reproductive system in women, thereby reducing complications of periods and pregnancy.



Enhances Your workout performance

Hair loss and stress go hand-in-hand, and that is the reason that too much stress can damage your hair. In fact, a lot of oils and shampoos have started, including ashwagandha extracts, which helps to prevent the premature greying of hair and supports healthy hair growth.



Helps Build Muscle

During menopause, women experience hormonal imbalances, hot flashes, sleep issues, and others. Ashwagandha can help you deal with these issues and reduce your menopause suffering. It improves the health of your endocrine levels and helps reduce your symptoms of menopause.
Check out the other ways to get rid of period brain fog here.



chapter 6

We can safely conclude that ashwagandha is an ancient medicinal herb that has numerous benefits- right from building brain health to immunity. Adding a dose of ashwagandha to your regular diet can improve your health and quality of life, making you more energetic and productive. You can start with mid doses and increase the dosage when it starts suiting your health.



Frequently Asked Questions

When to take ashwagandha?

There is no particular time recommended to take ashwagandha. You can take it anytime during the day or night, depending on your goals and needs. If you are taking ashwagandha as a part of your regular routine to boost your health and immunity, and overcome laziness, then mornings are the best time. You can take the supplements after breakfast or include a spoonful of its powder in your smoothie or drink. However, if you are taking ashwagandha to promote sleep, you should take it at night before hitting the sack. Taking ashwagandha at night can help you relax and unwind after a hectic day. Hence, it is important first to understand your goals for taking ashwagandha and then choose the time that suits you.

Where to buy ashwagandha?

You can buy ashwagandha capsules and powders from many health food stores near you. You can also purchase it online without any hassle. The best type of ashwagandha is KSM-66, which is made of high-quality ashwagandha and manufactured using advanced technology. It also contains all the essential nutrients and minerals required by your body for a healthy lifestyle. If you can't get it from stores near you, you can easily order it online.

How long does ashwagandha take to work?

In general, ashwagandha should start working within a month of its regular use. If you are not getting any noticeable results even after using it for one month, don't forget to consult your doctor and ask for suggestions. If you’re not a fan of pills, you can also mix the powder in milk or water and drink it daily twice a day.

How long does ashwagandha stay in your system?

The half-life of ashwagandha is between 5 to 6 hours. It is quickly absorbed in your body and gets eliminated within a few hours from your system. So, the time period depends on how frequently you are taking it daily.

What type of dosage should I take?

The standardized dosage have been researched by several organizations across the world and they recommend three grams to five grams of KSM-66 extract for adults every day. The dosage may vary depending on your health condition and the purpose you want to achieve through its use. However, always go according to what has been recommended by your doctor or mentioned on the label of the product that you buy.

Can I mix other supplements with ashwagandha?

Make sure to consult your doctor before mixing any supplements!

Is ashwagandha safe for me?

Ashwagandha is generally considered safe for adults if consumed in the correct dosage. However, there are certain types of medication that might interact with ashwagandha and cause side effects. It is always advised to consult a doctor or health care provider before using it to ensure that it won't interfere with your current medication routine and cause adverse reactions.

Does ashwagandha increase testosterone?

Yes, ashwagandha is known to increase testosterone levels. It also helps in avoiding erectile dysfunction and low libido.

What does ashwagandha do to female hormones?

Ashwagandha. This Ayurvedic herbal is used to reduce stress and increase blood flow into female reproduction. This increases arousal and sense, which is incredibly beneficial for years to come.

Is ashwagandha safe on the heart?

According to recent research on KSM-66, it has been safely used for improving cognitive functions without any negative effects on the cardiovascular system. However, if you are suffering from a serious medical condition or have had recent surgery, you should consult your doctor before using it regularly to avoid any complications later.

Does ashwagandha make you sleepy?

Yes, ashwagandha is known to induce sleep and relax the body. You will feel more relaxed and calm if you take it before going to bed. However, make sure that you take it only at night as it could disturb your sleep cycle if taken during the daytime.

Do I take ashwagandha in the morning or night?

It depends on the effect you're looking for. Taking it during the day provides mental clarity and improves cognitive function. If you're taking it at night, it promotes relaxation and calm.

Is there an ashwagandha tea?

Yes, there is a wide range of ashwagandha teas available in the market. However, it's always better to take it in its pure form to enjoy all its benefits completely.

What is ashwagandha KSM-66?

Ashwagandha KSM-66 is a pure extract of the ashwagandha root that contains 5% glycosides. It is one of the most potent forms of this herb.

Is ashwagandha KSM-66 safe?

Studies show that ashwagandha is safe, however more long-term research specifically designed to evaluate it’s safety is needed. It has been used all over the world for its nootropic benefits.

What are the possible side effects of taking ashwagandha?

There are no serious side effects associated with ashwagandha. However, you might experience a few mild side effects such as nausea, stomach upset, and diarrhea if you take too much of it in a single day or mix it with other medication.

What is the best time to take ashwagandha?

You can take it any time during the day when you feel tired and need the energy to carry on your daily tasks. It will help in providing you with mental clarity and improve cognitive functions without causing any negative impact on your physical health.

Who should not take ashwagandha?

Generally speaking, pregnant or breastfeeding women should stay away from it. Additionally, if you have a medical condition like diabetes or heart disease, please consult your doctor before taking ashwagandha.

Is ashwagandha safe to take daily?

Yes. Daily use of Ashwagandha is safe and people are encouraged not to take it in excess of their recommended daily dose. However, if you have a medical condition like diabetes or heart disease, please consult your doctor before taking ashwagandha.

What does ashwagandha do to the body?

Ashwagandha may reduce the risk and pain in the brain and increase the immune system. Since ashwagandha is traditionally used as an adaptogen, this can be used for stress and anxiety. The adaptogen helps the human body cope with psychological stress.

Does ashwagandha help with weight loss?

Yes, however not directly. Ashwagandha can improve your body's metabolism that helps in burning body fat. Additionally, ashwagandha helps in reducing your body’s stress-related cortisol levels that are linked to weight loss.

Customer Reviews

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Protein, protein, protein!

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Hey Anna,

Your positive feedback means a lot to us. What a creative twist with caramel syrup. It's great to hear that our coffee keeps you energized throughout the day without any jitters. Thank you for sharing your insights and again, thank you for your review

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