The Health Benefits of Ashwagandha
The popularity of ashwagandha supplements in the U.S. has been remarkable in recent years, with market growth expected to climb to $0.82 billion in 2025. Consumers have discovered the mood†, stress†, sleep† and other health benefits† of this natural root extract, leading market researchers to project a global market value of $2.5 billion by 2031 for ashwagandha supplements.
Cultivated from the roots of small evergreen shrubs found in dry tropical and subtropical regions, including India, the Middle East, and parts of Africa, ashwagandha is also referred to as Indian ginseng and winter cherry. Ashwagandha has been used in traditional Indian medicine to help the body respond to physiological and psychological stress†, anxiety† and fatigue† by exerting normalizing effects† on bodily processes.
The withanolide content of the supplement determines the potency of ashwagandha supplements†. Withanolides are a family of active ingredients derived from various parts of the ashwagandha plant, each possessing distinct health-promoting effects†. Withanolide concentration in Cooper Complete Ashwagandha is standardized at 1 percent, with each 300 mg capsule containing 3 mg of withanolides. The recommended dose of ashwagandha is 300-600 mg per day.
The general recommendation is to take ashwagandha each morning as part of a daily supplement regimen.
Ashwagandha Supplement 300 mg
Ashwagandha Supplement supports a healthy response to stress, the immune system, and restful sleep†
$16.98 Add to cartAshwagandha is generally well-tolerated†, although headache, gastrointestinal, or allergic reactions may occur. Ashwagandha is not recommended for:
- Men with hormone-sensitive prostate cancer as ashwagandha supplements may increase testosterone levels
- Pregnant and breastfeeding women
- Individuals with autoimmune or thyroid disorders
Stress and Anxiety
A review of several studies conducted in the U.S. and India indicates that ashwagandha may be an effective supplement for reducing stress† and anxiety†. The sources of ashwagandha (root vs. leaves vs. unspecified parts), doses (250-12,000 mg per day), and withanolide content of each study varied; yet, all reported positive improvements in stress† and anxiety†. Participants reported improved energy†, heightened mental clarity†, increased well-being† and generally more manageable stress†.
Another small clinical trial looked at ashwagandha’s role in improving symptoms among patients with generalized anxiety disorder (GAD)†, comparing its effectiveness to selective serotonin reuptake inhibitors (SSRIs)—the most commonly prescribed antidepressants—and placebo. The trial showed a significant 48 percent reduction in GAD† and other anxiety measures†, leading researchers to conclude that ashwagandha may be a safe and effective adjunctive therapy† for GAD patients.
Stress-Related Weight Gain
At the center of the global health crisis, obesity has long been associated with factors that increase cortisol production in the body, including chronic stress. Cortisol is one of the primary hormones involved in the body’s biological response to stress and is known to have a significant correlation with obesity. And, of course, stress often leads to changes in eating habits, which can result in weight gain.
One small randomized, double-blind, placebo-controlled trial investigated the effectiveness of ashwagandha in aiding weight management†. Along with its benefits in reducing stress† and enhancing well-being†, ashwagandha also reduced food cravings† and improved eating behavior†. Most importantly, the trial showed significant reductions in body weight† and body mass index† among those receiving ashwagandha supplementation, leading researchers to conclude that the supplement is beneficial for individuals with chronic stress who are trying to prevent weight gain†.
Ashwagandha and Sleep Health†
Since stress and anxiety often lead to insomnia or poor sleep quality, one might naturally associate ashwagandha with supporting sleep health†. In a systematic review and meta-analysis of five randomized controlled trials involving 400 adults (aged 18 and above), sleep quantity† and quality† were the primary outcomes of ashwagandha therapy for patients with insomnia or non-restorative sleep†.
In addition to its impact on overall sleep quality, ashwagandha was found to positively impact mental alertness† upon awakening† and anxiety levels†. Effects were more prominent among research subjects diagnosed with insomnia†, where the treatment dose was 600 mg or more per day and the study duration was eight weeks or longer.
Male Wellbeing and Testosterone
An eight-week randomized controlled trial conducted in 2022 investigated the impact of supplementation with ashwagandha root extract on male sexual health† and serum testosterone levels†. Fifty adult men, all with lower sexual desire, received either 300 mg of ashwagandha root extract or a placebo twice daily. Outcomes were assessed at the beginning and end of the eight-week period, measuring the levels of serum testosterone and serum prolactin, a hormone produced by the pituitary gland. Each subject’s answers to the Derogatis interview for sexual functioning-male (DISF-M) questionnaire and a short-form survey of 36 quality-of-life questions were also assessed.
Results of the trial showed a statistically significant increase in testosterone levels† and DISF-M questionnaire score†, though serum prolactin levels remained unchanged. The researchers reported that the findings suggest ashwagandha supplementation produced a significant improvement in participants’ perception of well-being† and assisted in increasing serum testosterone levels†.
Muscle Mass and Strength
In a study of 57 men aged 18-50, who were relatively inexperienced in resistance training, the participants were randomly assigned to treatment and placebo groups and underwent baseline measurements before commencing an eight-week resistance training program. Supplementation during this period consisted of 600 mg of ashwagandha root extract daily.
Muscle strength was the primary measurement, with secondary assessments of muscle size, body composition, and serum testosterone levels. Muscle recovery was also assessed by evaluating serum creatine kinase levels. The group taking ashwagandha showed significantly greater increases in muscle strength† and a more pronounced reduction in exercise-induced muscle damage†, as indicated by serum creatine kinase levels†. Although small, the study suggests that ashwagandha supplements may be beneficial in conjunction with resistance training programs† to enhance muscle mass† and strength†. Further research is needed to validate the results.
It’s always important to consult your physician before adding any new supplement to your regimen. Your physician understands your health profile best, so discuss with them which supplements are best for you and your unique health needs†.