In one of our previous posts, we talked about Himalayan Shilajit, considered to be an ayurvedic superfood. Today, let’s talk about potential benefits of Ashwagandha, a widely used and one of the most revered Ayurvedic herbs which is also considered an Ayurvedic superfood.
Just to give you a hint of the importance of Ashwagandha due to its multiple health benefits and overall wellbeing, it is revered as the “king of herbs” in Ayurveda.
Now let’s talk about why Ashwagandha is considered an ayurvedic superfood in India. But first, what is a superfood?
In today’s fast paced world where people are increasingly looking to make healthy lifestyle choices, superfoods are getting increasing attention and gaining popularity among the environmentally conscious masses.
You probably might have come across the word superfood by now if you are a fitness enthusiast. But if you haven’t let us enlighten you.
What are superfoods?
A superfood is defined as a nutrient-dense food that offers exceptional health benefits. Superfoods are often plant based health supplements that give immense energy and vitality to the body, boost immunity and work as powerful adaptogens (destressors).
There’s no universally agreed upon canonical definition of what is a superfood as such. But most dieticians, nutritionists agree that superfoods and nutrient-dense mostly vegan food supplements which are:
- Nutritional Powerhouse
- Offer Multiple Health Benefits
- Rejuvenating & Revitalizing
- Support Immune System
- Have adaptogenic (stress relieving) properties
Etymologically, the name Ashwagandha refers to both its characteristic smell (ashwa = horse; gandha = smell) as well as its energizing and revitalization properties as in strong and full of energy, power and stamina just like a horse.
Ashwagandha is frequently viewed as a superfood because of its various medical advantages and rich supplement profile. It contains various bioactive mixtures, including withanolides, alkaloids, and flavonoids, which add to its medicinal properties.
In Ayurvedic medicine system, ashwagandha has been used for thousands of years and is now gaining widespread recognition globally as a therapeutic herb for supporting holistic health and wellness.
Ayurvedic Classification of Ashwagandha
In Ayurveda, ashwagandha is classified as a “rasayana,” which alludes to its reinvigorating and restorative properties. It is classified as a “balya” spice, known for giving strength and sustenance to the body.
Ashwagandha is accepted to adjust the “vata” and “kapha” doshas, two of the three doshas or life forces (fundamental energies) in Ayurveda.
Revered as ‘king of all herbs’ in Ayurvedic system, it is generally used to boost vitality, advance life span, strengthen and heal memory and cognitive functions, enhance in muscular strength, and as a powerful adaptogen i.e. its ability to relieve stress and anxiety.
Also Read: An Introduction to Ayurveda
12 Health Benefits of Ashwagandha, the King of Ayurvedic Herbs
Now without further ado, let’s talk about health benefits of Ashwagandha, a ayurvedic wonder herbs widely used for thousands of years for various medicinal and physical and mental enhancement purposes in the traditional Indian science of healing.
1. Health Benefits of Ashwagandha for Men
Ashwagandha has been read up for an array of medical advantages for men. The following are ten potential medical advantages of ashwagandha explicitly for men:
Relieves symptoms of erectile dysfunction
Ashwagandha has been displayed to alleviate the symptoms of ED by expanding bloodstream to the penis and lessening stress and uneasiness. While ashwagandha is considered quite a potent aphrodisiac, there is yet very little scientific exploration and research to uphold its utilization for erectile dysfunction. 
Increases testosterone levels
Testosterone is one of the important sex hormones especially in men. It regulates sex drive, body mass, bone mass and muscle strength as well as red blood cell and sperm production. Ashwagandha has been displayed to increase and regulate healthy levels of testosterone in men, Furthermore, ashwagandha is also considered one of the best herbs to boost libido and sex drive naturally.
May improve sperm count and motility
Ashwagandha might further develop sperm count and motility , which are significant elements in male fertility and generally sexual wellbeing.
Relieves stress and anxiety
Ashwagandha has been displayed to diminish pressure and tension, which can adversely affect sexual function and performance.
Enhances sexual performance
Ashwagandha might increase sex time naturally for male by expanding perseverance and decreasing weariness.
Muscle strength and recovery
Ashwagandha may enhance muscle strength and endurance, making it beneficial for athletes and those engaged in physical exercise. It may also aid in muscle recovery after workouts.
Energy and vitality
Ashwagandha is believed to enhance energy levels and combat fatigue, helping to improve overall vitality and stamina.
Blood sugar regulation
Immune system and cognitive function support
This Ayurvedic wonder herb is known for its immune-modulating properties, which may help strengthen the immune system. Ashwagandha has also been traditionally used to support memory and cognitive function, potentially improving focus, concentration, and mental performance.
2. Ashwagandha Improves Sexual Function in Women
This ayurvedic superfood has been subject of several scientific studies which have supported the potential boons of Ashwagandha for women health.
In fact there are more studies to support the fact that it is indeed beneficial in an array of ways to boost, regulate and maintain women health both physical and sexual health.
Here, we list 8 science-backed health benefits of Ashwagandha for women.
Ashwagandha might assist with increased sexual longing in women.
Studies have shown that taking Ashwagandha may significantly improve the arousal level of women.
Improves vaginal lubrication
A few scientific studies propose that ashwagandha may work on vaginal grease and decrease vaginal dryness, which can work on sexual capability and comfort.
Enhances sexual satisfaction
Some studies suggest that ashwagandha may enhance sexual satisfaction in women by reducing stress and improving mood.
In a controlled group study of female aged 21 – 50 over 8 weeks period, it was found that taking Ashwagandha significantly improved the chances of reaching orgasm during sexual intercourse with their partner.
Further improves fertility
Ashwagandha might further develop richness in women by managing the feminine menstrual cycle and expanding the quantity of viablel eggs.
Decreases side effects of menopause
Ashwagandha might assist with diminishing side effects of menopause, for example, hot blazes, mind-set swings, and sleep deprivation.
Lesson side effects of PCOS
Ashwagandha might assist with diminishing side effects of polycystic ovary condition (PCOS) like unpredictable monthly cycles, insulin obstruction, and weight gain.
3. Eases Stress and Anxiety
Ashwagandha has been classified as an adaptogen, and that implies it assists the body with adjusting to stressors and may assist with lessening pressure and anxiety. Listed below are science-backed health benefits of ashwagandha in reducing stress and anxiety in adults.
Lessens cortisol levels
Cortisol is a chemical delivered by the adrenal organs because of stress. Persistently high cortisol levels can add to nervousness, wretchedness, and other medical conditions. Ashwagandha has been displayed to lessen cortisol levels, which might assist with diminishing the side effects of pressure and tension.
A few studies propose that ashwagandha may further develop temperament and decrease side effects of misery and uneasiness. Ashwagandha has been displayed to build the levels of the synapse serotonin, which is engaged with directing temperament.
Improves GABA movement
GABA is a synapse that assists with controlling nervousness and stress. Ashwagandha has been displayed to upgrade GABA action in the mind, which might assist with lessening tension.
Chronic inflammation can add to pressure and uneasiness. Ashwagandha makes calming impacts, which might assist with decreasing the risk of constant illnesses that can add to pressure and tension.
Improves restfulness & sleep
Ashwagandha might further develop rest quality and decreases sleeping disorder in individuals with stress related issues. Getting sufficient peaceful rest is significant for decreasing pressure and uneasiness.
Upholds generally wellbeing
Ashwagandha has a scope of potential medical advantages that might assist with supporting by and large wellbeing and lessen pressure and nervousness, including supporting thyroid capability, diminishing irritation, and working on mental capability.
Also Read: Incredible Health Benefits of Tulsi
4. Helps brings down blood sugar and fat
Ashwagandha has been displayed to have expected benefits for healthy blood glucose levels and fat digestion. Here are a few different ways that ashwagandha may assist with glucose and fat.
Stimulate insulin responsiveness
Insulin is a chemical that controls glucose levels. Insulin opposition happens when the body turns out to be less receptive to insulin, which can prompt high glucose levels and an expanded risk of type 2 diabetes.
A few scientific studies have shown that ashwagandha may further develop insulin responsiveness, which might assist with bringing down glucose levels and diminish the risk of type 2 diabetes.
Reduces blood glucose levels
Ashwagandha has been displayed to make hypoglycemic impacts, and that implies it might assist with lessening glucose levels. One investigation discovered that taking ashwagandha for 30 days diminished fasting glucose levels in individuals with type 2 diabetes.
Helps reduce inflammation
Chronic inflammation can add to insulin opposition and metabolic problems. Ashwagandha makes mitigating impacts, which might assist with diminishing the risk of these circumstances.
Reduces fatty substance levels
Triglycerides are a type of fat found in the blood. Elevated degrees of fatty oils can add to coronary illness and other medical issues. A few studies propose that ashwagandha may assist with decreasing fatty oil levels.
Reduces cholesterol levels
Elevated degrees of cholesterol can add to coronary illness and other medical issues. A few examinations recommend that ashwagandha may assist with lessening cholesterol levels, especially LDL cholesterol (the “terrible” cholesterol).
Supports weight management
A few scientific studies have supported the fact that ashwagandha may uphold weight reduction by decreasing muscle versus fat and expanding bulk. Keeping a solid weight is significant for glucose and fat digestion.
5. Increases Muscle, Strength and Athletic Performance
Ashwagandha may have potential benefits for improving muscle, strength, and athletic performance. Here are some science-backed benefits that ashwagandha may offer.
Increases muscle mass
Ashwagandha has been shown to increase muscle mass and strength in some studies. One study found that taking ashwagandha for 8 weeks resulted in significant increases in muscle mass and strength in young men.
Reduces muscle damage
Intense exercise can cause muscle damage and inflammation, which can lead to delayed onset muscle soreness (DOMS). Ashwagandha has been shown to reduce muscle damage and inflammation in athletes, which may help to reduce the symptoms of DOMS.
A few investigations have concluded that ashwagandha may further develop perseverance and vigor. One investigation discovered that taking ashwagandha for a very long time brought about huge upgrades in VO2 max (a proportion of oxygen consuming limit) in tip top cyclists.
Reduces stress and anxiety
Stress and tension can disrupt athletic execution. Ashwagandha has been displayed to lessen pressure and tension in certain examinations, which might assist with working on athletic execution.
Enhanced testosterone levels
Testosterone is a chemical that is significant for muscle development and athletic execution. A few investigations recommend that ashwagandha may increment testosterone levels, which might assist with further developing muscle development and athletic execution.
6. Improves Memory & Cognitive Functions
The ayurvedic wonder herb Ashwagandha is a potent adaptogen (stress relieving) that has been utilized in customary medication for quite a long time to further develop memory and mental capability.
As of late, research has been directed to explore its expected impacts on the cerebrum and sensory system. Here are a few different ways that ashwagandha may help:
Lessens stress and uneasiness
One of the ways that ashwagandha may further develop memory and mental capability is by decreasing pressure and nervousness.
Persistent work, relation and lifestyle related mental pressure and anxiety can weaken memory and mental capability by influencing the working of the hippocampus, a district of the mind that is significant for memory and learning.
Ashwagandha has been displayed to decrease pressure and nervousness in certain examinations, which might assist with further developing memory and mental capability.
Increments acetylcholine levels
Another way that ashwagandha may further develop memory and mental capability is by expanding acetylcholine levels.
Acetylcholine is a synapse that is significant for memory and mental capability. Alzheimer’s illness, for instance, is described by a decrease in acetylcholine levels in the mind.
A few scientific researches propose that ashwagandha may increment acetylcholine levels, which might assist with further developing memory and mental capability.
Reduces cells and tissues damage
Oxidative stress causes a lot of cells and tissues damage and contributes to several metal disorders especially as we age. Ashwagandha has antioxidant properties, which might assist with decreasing oxidative pressure and safeguard against the harm brought about by free radicals.
Works on neuronal flagging
Ashwagandha has additionally been displayed to work on neuronal flagging and increment brain adaptability.
Neuronal flagging alludes to the capacity of neurons to speak with one another, and brain adaptability alludes to the capacity of the cerebrum to adjust and change after some time.
By working on neuronal flagging and expanding brain adaptability, ashwagandha may assist with further developing memory and mental capability.
Enhances brain adaptability
Brain adaptability is the capacity of the mind to adjust and change over the long run. Ashwagandha has been displayed to increase brain adaptability in certain examinations, which might assist with further developing memory and mental capability.
7. Benefits of Ashwagandha in Alzheimer’s treatment
Alzheimer’s sickness is a dynamic neurological problem that is described by mental deterioration, cognitive decline, and changes in conduct.
While there is at present no remedy for Alzheimer’s illness, some examination proposes that ashwagandha may have likely advantages for the treatment of Alzheimer’s infection.
Here are a few different ways that ashwagandha may help with treatment of Alzheimer’s Disease:
Decreases oxidative pressure
Oxidative pressure happens when there is an irregularity between free radicals and antioxidants in the body. Oxidative pressure is remembered to assume a part in the improvement of Alzheimer’s illness.
Ashwagandha has been displayed to have cells and tissues protection and strengthening properties, which might assist with decreasing oxidative pressure and safeguard against the harm brought about by free radicals.
Further develops memory and mental capability
A few studies suggest that ashwagandha may further develop memory and mental capability in individuals with Alzheimer’s illness. One investigation discovered that taking ashwagandha for quite some time brought about critical enhancements in mental capability and memory in individuals with gentle mental hindrance.
Chronic inflammation can add to the turn of events and movement of Alzheimer’s illness. Ashwagandha has mitigating properties, which might assist with decreasing irritation in the cerebrum.
Improves acetylcholine levels
Acetylcholine is a synapse that is significant for memory and mental capability. Alzheimer’s sickness is portrayed by a decrease in acetylcholine levels in the cerebrum.
Some scientific studies have suggested that ashwagandha may increase acetylcholine levels, which might assist with further developing memory and cognitive capability.
8. Benefits of Ashwagandha for Heart Health
This wonder ayurvedic superfood has been customarily utilized in Ayurvedic medication for its likely advantages in advancing heart health. Here are a few different ways that ashwagandha may assist with further developing heart wellbeing:
Decreases pressure and tension
Persistent stress and anxiety can add to the advancement of coronary illness. Ashwagandha has been displayed to lessen pressure and uneasiness in certain examinations, which might assist with advancing heart wellbeing.
Brings down circulatory strain (blood pressure)
Hypertension is a significant risk factor for coronary illness. A few investigations have proposed that ashwagandha may assist with bringing down circulatory strain levels, which might lessen the risk of coronary illness.
Constant aggravation is related with the turn of events and movement of coronary illness. Ashwagandha has calming properties, which might assist with reducing inflammation and safeguard against coronary illness.
Enhances lipid profile
Elevated degrees of LDL (terrible) cholesterol and fatty substances in the blood can expand the risk of coronary illness.
Ashwagandha has been displayed to further develop lipid profile by decreasing LDL cholesterol and fatty substance levels and expanding HDL (great) cholesterol levels.
Ashwagandha has antioxidant properties, which might assist with diminishing oxidative pressure and safeguard against the harm brought about by free radicals. Oxidative pressure can add to the turn of events and movement of coronary illness
9. Ashwagandha Helps Reduce Inflammation
Ashwagandha has been generally utilized in Ayurvedic medication for its expected calming properties. Here are a few different ways that ashwagandha may assist with decreasing inflammation:
Inhibits NF-κB (inflammatory cytokines)
Ashwagandha contains compounds auch as Withaferin A (WA). A Scientific study has concluded that Withaferin A in Ashwagandha has shown to restrain the movement of NF-κB, a protein complex that assumes a part in the development of favorable to fiery cytokines. By repressing NF-κB, withaferin A may assist with decreasing inflammation in the body.
Diminishes oxidative pressure
Oxidative pressure can add to the turn of events and movement of irritation. Ashwagandha has antioxidant properties, which might assist with lessening oxidative pressure and safeguard against the harm brought about by free radicals.
Ashwagandha has been displayed to repress the movement of COX-2, a chemical that assumes a part in the creation of provocative mixtures called prostaglandins. By hindering COX-2, ashwagandha may assist with decreasing aggravation.
Adjusts immune system
Ashwagandha has been displayed to balance the immune system by expanding the movement of normal executioner cells and Lymphocytes, which are significant for resistant capability. By tweaking the immune system, ashwagandha may assist with decreasing inflammation.
10. Benefits of Ashwagandha for Skin Health Improvement
Ashwagandha has been customarily utilized in Ayurvedic medication for its likely advantages for the skin. Scientific researches have concluded that applying Ashwagandha on skin has positive effect in photoaged adults i.e. Ashwagandha can help with the cumulative detrimental effects such as wrinkles and dark spots on the skin due to prolonged exposure to the sunlight(ultra violet rays). 
Listed below are various ways in which Ashwagandha may help improve skin condition:
Stress can add to the advancement of skin conditions like skin break out and dermatitis. Ashwagandha has been displayed to have against stress and hostile to nervousness properties, which might assist with diminishing feelings of anxiety and further develop skin conditions.
Ashwagandha has antioxidant properties, which might assist with safeguarding the skin against the harm brought about by free radicals. Free radicals can add to the improvement of skin conditions like untimely maturing and hyperpigmentation.
Ashwagandha has been displayed to have mitigating properties, which might assist with decreasing inflammation in the skin which is characterized by redness, swelling, and pain, and is associated with various diseases and conditions like skin inflammation and psoriasis.
Improves collagen creation
Collagen is a protein that assists with keeping the skin firm and flexible. Ashwagandha has been displayed to upgrade collagen creation, which may help to improve the appearance of fine lines and wrinkles.
Helps improve blood circulation
Ashwagandha has been displayed to further develop blood flow, which might assist with conveying more oxygen and supplements to the skin. This can assist with further developing skin wellbeing and appearance.
11. Can successfully cure chronic inflammation & joint pain (arthritis)
Joint pain is a condition portrayed by soreness and pain in the joints. There are a few sorts of arthritis, including rheumatoid joint pain, osteoarthritis, and psoriatic joint pain, among others.
Ashwagandha has been customarily utilized in Ayurvedic medication for its expected calming properties, which might make it useful for treating joint pain.
Ashwagandha contains intensifies like withanolides, which have been displayed to make calming impacts. Moreover, ashwagandha has been displayed to have immunomodulatory properties, and that implies that it might assist with controlling the resistant framework, which is engaged with the inflammation cycle in joint pain.
A few examinations have researched the likely advantages of ashwagandha for treating joint pain. For instance:
- In a review distributed in the Journal of Ayurveda and Integrative Medicine, patients with rheumatoid joint inflammation who were given ashwagandha pull powder for a very long time showed critical improvement in joint torment, expanding, and solidness. The scientists reasoned that ashwagandha may have potential as an extra treatment for rheumatoid joint inflammation.
- One more review distributed in the Journal of Ethnopharmacology found that ashwagandha root extract diminished irritation and agony in rodents with actuated joint pain. The specialists recommended that ashwagandha may have potential as a characteristic solution for rheumatoid joint pain.
- A third report distributed in the International Journal of Rheumatic Diseases found that ashwagandha root extract diminished torment and handicap in patients with knee osteoarthritis. The specialists reasoned that ashwagandha may have potential as an adjuvant treatment for osteoarthritis.
12. Benefits of Ashwagandha for Immune System
Ashwagandha has been customarily utilized in Ayurvedic medication for its potential safe helping properties. While the specific instruments by which ashwagandha upgrades immunity are not completely perceived, research recommends that it might severally affect the immune system, including:
Ashwagandha contains intensifiers like withanolides, which have antioxidant properties. Antioxidants help to shield the body against harm from unsafe molecules called free radicals, which can reduce the effectiveness of the immune system.
Ashwagandha has been displayed to have calming properties, which might assist with lessening inflammation and backing immune function. Persistent aggravation can stifle the immune system, so diminishing irritation might assist with helping immunity.
Regulates immune cells
Ashwagandha has been displayed to regulate insusceptible cells, including Immune system microorganisms, natural killer cells, and macrophages. This might assist with adjusting safe capability and upgrade the body’s reaction to contamination.
Ashwagandha has been displayed to lessen pressure and tension, which might emphatically affect safe capability. Ongoing pressure can weaken the immune system, so lessening pressure might assist with supporting immunity.
A few examinations have researched the possible advantages of ashwagandha for immune function. For instance:
- A review distributed in the Journal of Ayurveda and Integrative Medicine found that ashwagandha root powder expanded the action of normal executioner cells, which are a kind of resistant cell that assumes a part in battling infections and cancer.
- One more review distributed in the Diary of Ethnopharmacology found that ashwagandha root extract worked on the immune response in mice that were presented to stress.
- A third report distributed in the Indian Journal of Pharmacology found that ashwagandha root extract worked on the immune response in rodents that were exposed to bacterial disease.
While these examinations are promising, more exploration is expected to completely comprehend the impacts of ashwagandha on immunity.
Risks and Side Effects of Ashwagandha
Ashwagandha is by and large viewed as safe for the vast majority when taken in fitting dosages. Nonetheless, certain individuals might encounter secondary effects, particularly while taking higher doses. Here are a few likely secondary effects and dangers of taking ashwagandha:
- Gastrointestinal issues: Ashwagandha can cause stomach related upset, including the loose motion, sickness, and stomach pain, particularly when taken in large dosages.
- Tiredness: Ashwagandha can cause sleepiness and sedation in certain individuals, particularly when taken in high portions or with different drugs that cause sluggishness.
- Hypotension: Ashwagandha might bring down pulse in certain individuals, which can cause dizziness or tipsiness. It is prescribed to try not to take ashwagandha assuming you have low circulatory strain or are taking drugs that lower the pulse.
- Allergic reactions: Certain individuals might have a hypersensitive response to ashwagandha, particularly assuming they are sensitive to plants in the nightshade family.
- Reaction with prescription drugs: Ashwagandha might interface with specific drugs, including tranquilizers, thyroid chemical substitution treatment, and meds for diabetes or hypertension.
- Pregnancy and breastfeeding: It isn’t prescribed to take ashwagandha during pregnancy or while breastfeeding because of restricted research on its safety.
How to take Ashwagandha
Ashwagandha is accessible in different structures, including containers, powders, and colors. Here are a few rules for taking ashwagandha:
- Adhere to the dose guidelines: The measurements of ashwagandha can fluctuate contingent upon the structure and strength of the item. It is critical to adhere to the directions on the name or as recommended by your medical care supplier.
- Think about taking with food: Ashwagandha can be taken directly as a supplement regardless of food. Be that as it may, taking it with food might assist with reducing the chance of gastrointestinal secondary effects.
- Screen for side effects: While ashwagandha is for the most part viewed as protected, certain individuals might encounter secondary effects. Screen your body’s reaction to ashwagandha and talk with your medical services supplier assuming you experience any unfavorable impacts.
- Store appropriately: Store ashwagandha in a cool, dry spot away from direct daylight and intensity.
Who shouldn’t take Ashwagandha
While ashwagandha is for the most part viewed as protected, there are sure gatherings who ought to practice alert or try not to take it by and large. These include:
- Pregnant and breastfeeding women: There is deficient proof to decide the security of ashwagandha during pregnancy and breastfeeding. As an insurance, it is ideal to stay away from ashwagandha during these times.
- Individuals with immune system illnesses: Ashwagandha might animate the immune system, which could compound side effects of immune system infections like numerous sclerosis, lupus, and rheumatoid joint inflammation. Assuming you have an immune system sickness, talk with your medical care supplier prior to taking ashwagandha.
- Individuals with low blood pressure: Ashwagandha might bring down circulatory strain, which could be perilous for individuals with currently low blood pressure.
- Individuals taking prescription drugs: Ashwagandha might collaborate with specific drugs, including thyroid chemical meds, meds for uneasiness or discouragement, and meds that stifle the immune system. Assuming you are taking a prescription, talk with your medical services supplier prior to taking ashwagandha.
- Individuals with stomach ulcers: Ashwagandha might bother the gastrointestinal plot and deteriorate side effects of stomach ulcers.
- Individuals going through a medical procedure: Ashwagandha might influence glucose levels and pulse, which could be dangerous during medical procedure. Assuming you are booked for a medical procedure, quit taking ashwagandha something like fourteen days before the method.
Taking everything into account, we can conclude that health benefits of ashwagandha, considered ‘king of herbs’ in ayurveda are immense and many are being discovered as scientific research continues. These benefits of this Ayurvedic superfood based on tradition is now increasingly being backed by modern researches.
Considering its rich nutrient content and numerous health benefits, it would be apt to say that ashwagandha can rightly be considered a potent ayurvedic superfood in India.
A digital marketer and content crafter by profession and a keen traveler, amateur photographer, avid reader and ayurveda enthusiast by passion, Nikhil Chandra applies his educational qualification and professional experience to write on a range of topics that includes wander wisdom, ayurvedic health and wellness tips and search marketing.