THE BENEFITS OF ASHWAGANDHA:

AN ANCIENT HERB IN MODERN MEDICINE

Ancient herbs have been making a splash in modern medicine in the last twenty or so years. They're even creeping into health foods (finally).

In the hierarchy of medicinal herbs, medical scientists are lauding the multiple benefits of ashwagandha, a family member of adaptogens which help the body adapt to or deal with all kinds of mental and physical stressors. And if people need anything in today’s world, it's a supplement that helps you handle stress! 

 

WHAT IS ASHWAGANDHA?

 

Ashwagandha is a plant and medicinal herb that has been used for centuries in traditional medicine, particularly in Ayurvedic medicine. Its botanical name is Withania somnifera, and it’s also known by several other names, including Indian ginseng and winter cherry. Ashwagandha, specifically the root, has adaptogenic properties meaning that it helps the body adapt to physical and mental stress. It is traditionally used to boost energy, reduce stress, support sexual function and promote physical and mental wellbeing. 

THE BENEFITS OF ASHWAGANDHA

 

Clinical studies have shown the ashwagandha root has several benefits including:

+ supporting sexual and reproductive function
+ maintaining sperm mobility and sperm count
+ increasing antioxidant activity
+ building muscle mass and strength
+ helping the body deal with stress and anxiety
+ maintaining emotional stability
+ supporting the onset of sleep
+ contributing to optimal mental and cognitive activity
+ promoting heart and cardiovascular health
+ maintaining optimal stamina and energy levels

Let’s delve into some of the science below.

REDUCES CORTISOL LEVELS, STRESS + ANXIETY

Chronic stress is the worst enemy of your immune system. When you are constantly stressed, the adrenal glands secrete cortisol. Cortisol is known as a stress hormone given that your adrenal glands release it in response to stress (and induce the famous “fight-flight-or freeze" response), as well as when your blood sugar levels get too low. Whilst stress hormones can be useful for keeping you alert, in people with highly stressful lifestyles, cortisol levels become elevated, and the body cannot flush away the waste. This is when cortisol becomes your archenemy.

Chronically elevated cortisol can lead to high blood sugar levels and increased fat storage in the abdomen as well as a weakened immune system. Research shows that chronic stress can also lower testosterone levels.

The good news is ashwagandha is a warrior in reducing stress.  Studies have shown that Ashwagandha supplements may help lower cortisol levels in chronically stressed individuals. For example:

+ A 2021 systematic review analysed seven clinical trials involving 491 adults with stress or anxiety. Participants were given ashwagandha or a placebo for 6–8 weeks. Overall, ashwagandha significantly reduced perceived stress and anxiety levels, improved sleep quality, reduced fatigue, and lowered serum cortisol (the primary stress hormone) compared to placebo.

+ A 60-day placebo-controlled study of 64 people with chronic stress, found KSM-66^® (a patented, full-spectrum Ashwagandha root extract) was associated with a 27.9% reduction in serum cortisol levels compared with a 7.9% reduction in the placebo group. The Ashwagandha group also showed markedly greater improvements across stress and anxiety measures, including a 44% reduction in Perceived Stress Scale scores and substantial reductions in depression, anxiety, and somatic symptoms compared with minimal changes in the placebo group.

+ A controlled study of 60 participants found those that took ashwagandha root extract daily experienced a statistically significant reduction in stress and anxiety and statistically significant improvement in sleep quality.

+ A placebo-controlled study showed chronically stressed adults lowered cortisol levels by up to 30% after digesting supplements containing ashwagandha. 

Furthermore, a 2021 review concluded that ashwagandha may also help depression and other mental health-related issues.

BOOSTS TESTOSTERONE + INCREASES FERTILITY

If you are thinking about starting a family, ashwagandha has been recognised for its fertility-boosting properties for both men and women across multiple human studies. When it comes to men, several studies have shown that Ashwagandha helps increase testosterone levels and significantly boosts sperm quality and fertility in men. For example:

+ In 57 men (aged 18-50 years), a placebo-controlled study found that KSM-66^®Ashwagandha for 8 weeks was associated with a 15.3% increase in testosterone concentrations compared with a 2.7% increase in the placebo group.

+ In 50 men (average age ~35 years), a placebo-controlled 8-week study found that KSM-66^®Ashwagandha supplementation was associated with a 17% increase in serum testosterone compared with a 2% increase in the placebo group. The Ashwagandha group also showed significantly greater improvements in overall sexual function and well-being scores across all domains (cognition/fantasy, arousal, behaviour, orgasm, and desire).

+ A placebo-controlled study of overweight men aged 40-70, found that 8-weeks of Ashwagandha was associated with an 15% increase in testosterone production compared to placebo. 

+ A 90-day placebo-controlled study on 46 infertile men (aged 22–40) found that supplementation with KSM-66® Ashwagandha (675 mg/day) was associated with a 17% increase in serum testosterone (compared to only a 3.8% increase in the placebo group). It also led to a 167% increase in sperm count, 53% increase in semen volume, and 57% increase in sperm motility.

+ A 2018 systematic review of 4 clinical trials (173 men) found that 90 days of Ashwagandha supplementation significantly improved sperm parameters and testosterone levels in infertile men. It increased sperm concentration by +167%, semen volume by +59%, sperm motility by +57%, and serum testosterone by +17%.

+ A controlled study involving 150 men (75 fertile controls and 75 infertile men) found that the 75 infertile men treated with Ashwagandha root extract for 3 months showed significant improvements in multiple sperm parameters: sperm count increased by +16.2%, sperm motility by +47.3%, sperm viability by +40.7%, and ejaculate volume by +36.1%. It also significantly increased serum testosterone, FSH, and LH levels while reducing oxidative stress markers.

+ A study of 60 men, who received ashwagandha root for male infertility experienced better sperm quality, a decrease in stress and higher antioxidant levels. And the treatment resulted in pregnancy in the partners of 14% of the patients.

INCREASES MUSCLE MASS + STRENGTH 

Supplements that contain ashwagandha are increasingly being used to build muscle mass and strength in body builders and weightlifting circles. The medicinal properties are proven to be effective at mediating the negative effects elevated cortisol has on your muscles and fat storage. Scientists are still a little mystified about the precise mechanism of action for ashwagandha's impact on cortisol, but evidence shows that ashwagandha inhibits cortisol secretion  in the adrenal glands and restricts the amount of serum passing into your system by up to 27%. 

+ A study of healthy men who took 750–1,250 mg of ashwagandha root per day gained muscle strength after 30 days.

+ A double-blind, placebo-controlled clinical study of young male subjects (18-50 years old) with little experience in resistance training, showed those who took KSM-66® Ashwagandha had significantly greater gains in muscle strength (bench press and leg extension), larger increases in muscle size (arm, chest, and thigh circumference), and more than double the reduction in body fat percentage compared with placebo.

HELPS MAINTAIN ENERGY + STAMINA

Ashwagandha helps to maintain optimal stamina and feelings of energy and vitality:

+ Ashwagandha helps improve the body’s resistance to stress. Stress and anxiety can contribute to feelings of fatigue and low energy. A 2021 systematic review of seven studies involving 491 adults found that ashwagandha significantly reduced stress and anxiety levels, and reduced sleeplessness and fatigue compared with placebo.

+ Ashwagandha helps support the onset of sleep. Lack of sleep and poor quality of sleep can also contribute to feelings of fatigue and low energy. A 2021 systematic review of five randomized trials involving 400 adults found that ashwagandha had a significant positive effect on overall sleep quality, and participants also felt more alert when they woke up.

+ Ashwagandha can improve physical performance (muscle strength, VO2 max, and recovery). A meta-analysis of studies involving 615 healthy adults found that there is direct evidence suggesting that Ashwagandha supplementation has a positive effect on physical performance, including fatigue/recovery related variables, when compared to a placebo or control group.

ENHANCES ATHLETIC PERFORMANCE

VO2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with better endurance and overall fitness, and a lower risk of heart disease. Research has shown that ashwagandha can increase VO2max levels and have beneficial effects on athletic performance by improving heart and lung capacity. For example:

+ A systematic review of 12 controlled studies involving 615 healthy adults found evidence that ashwagandha supplementation (varying from 120mg-1,250mg per day) enhanced physical performance (strength/power, cardiorespiratory fitness and fatigue/recovery).

+ A systematic systematic review that looked at four controlled studies involving 161 adults, found that those taking ashwagandha supplements (varying from 300mg-1000mg per day) significantly enhanced maximum oxygen consumption (VO₂max).

+ A placebo-controlled trial involving 50 healthy athletic adults aged 20–45 years, found KSM-66® (a patented, full-spectrum Ashwagandha root extract) improved VO₂ max by +11.8% at 8 weeks and +13.6% at 12 weeks vs +3.4% and +4.5% in the placebo group.

IMPROVES SLEEP QUALITY

Evidence suggests that ashwagandha may be an effective natural remedy to improve sleep and may especially help people with insomnia. For example:

+ A 2021 systematic review of five randomized trials involving 400 adults found that ashwagandha exhibited a significant beneficial effect on overall sleep, and participants also felt more alert when they woke up. The effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia, treatment dosage ≥600 mg/day, and treatment duration ≥8 weeks.

+ A 12-week controlled study of 50 adults aged between 65 and 85 years found those who were given 600mg of ashwagandha root extract experienced improved sleep quality and mental alertness.

IMPROVES BRAIN FUNCTION + MEMORY

Ashwagandha has been shown to demonstrate “significant improvements” in executive cognitive function in ageing individuals. For example:

+ A double blind, controlled study of healthy men who took 500 mg of standardized ashwagandha root extract daily, for a period of 14 days, reported significant improvements in their reaction time and task performance, compared with men who received a placebo.

+ An 8-week placebo-controlled study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.

REDUCES BLOOD SUGAR LEVELS

Some studies have suggested that ashwagandha can reduce blood sugar levels in both healthy people and those with diabetes. For example a review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, haemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers. 

MAY HELP LOWER CHOLESTEROL

Ashwagandha may help reduce the risk of heart disease by decreasing cholesterol and triglyceride levels. For example, one animal study found that it lowered total cholesterol and triglyceride levels by 53% and nearly 45%, respectively. While controlled human studies have reported less dramatic results, they have observed some impressive improvements in these markers.

SUPPORTS IMMUNE FUNCTION & FIGHTS INFECTION

Ashwagandha shows promising immune-modulating and anti-inflammatory properties that may help the body defend against infections and disease. It contains Withaferin A, a bioactive compound with anti-inflammatory, antioxidant, and immune-supporting effects. For example: 

+ A randomised, double-blind, placebo-controlled trial found that ashwagandha extract significantly increased natural killer (NK) cell activity — key immune cells that help fight viruses and infections — while improving overall immune profiles in healthy adults.  

+ A 2020 review highlighted ashwagandha’s therapeutic potential against inflammation-related conditions, including certain cardiovascular, pulmonary, and autoimmune issues. 

+ A 2021 review of 77 clinical trials showed that taking ashwagandha extract for 8 to 12 weeks can help reduce joint pain and inflammation in patients with arthritis.  

+ Research also suggests benefits for respiratory viruses. Ashwagandha has demonstrated antiviral and immune-supporting activity in laboratory and early clinical studies on various viruses. This has led to interest in its potential role in managing symptoms of respiratory infections and supporting recovery from conditions like Long COVID. Clinical trials exploring this are ongoing.  

Additionally, ashwagandha exhibits anti-cancer properties in laboratory and animal studies, showing effectiveness against several cancer cell types (including breast, lung, colon, prostate, and others) through mechanisms such as reducing inflammation and oxidative stress. 

If you want to know more about how ashwagandha helps to bulletproof your immune system check this guy out.  

 

READY TO EXPERIENCE THE BENEFITS?

 

HIMMENSE supplements contain a clinically studied dose of Ashwagandha Root extract (KSM-66® in BOOST). Whether you want better stress resilience, testosterone support, energy, sleep, or recovery — we’ve got you covered.

Advice is for information only and should not replace medical care. Consult a doctor or healthcare professional if you have any questions or are taking any other medications before you try any remedies.

Read more Men's Health & Lifestyle blogs from HIMMENSE here

Looking for the best testosterone supplement in the UK? KSM-66 is a core ingredient in Himmense BOOST. See our complete 2026 UK guide to choosing a testosterone supplement for honest side-by-side reviews of BOOST, TestoFuel, Prime Male, Testogen and Zapply.