What is Ashwagandha?

Ashwagandha’s name comes from two Sanskrit word “Ashwa” and “Gandha” where ashwa means horse and gandha stand for the smell which refers to the smell of the horse.

Ashwagandha has various health benefits, like improving mood, boosting energy, enhancing cognitive function, and supporting overall well-being.

Ashwagandha supplement comes in the form of powder, capsules, and extracts.

Benefits of Ashwagandha

Stress Reduction and Mental Well-being

Ashwagandha is best known for its stress-relieving effects. It helps regulate the body’s stress response by reducing the production of cortisol, a hormone associated with stress. This can lead to improved mood, reduced anxiety, and enhanced mental clarity.

In a research study, people who took 240 mg of ashwagandha extract every day for two months experienced a decrease in their feelings of anxiety.

In another study, 58 people took 250-600mg of ashwagandha extract for 8 weeks. They felt less stressed and had lower levels of stress hormones

Muscle Building and Strength

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Ashwagandha is known for its potential role in muscle growth and strength. Studies suggest that Ashwagandha may increase muscle mass, boost muscle strength, and support recovery after exercise.

In a study of 57 men, taking ashwagandha experienced increases in muscle mass and strength.

Another study shows men who took 1 gram of ashwagandha for 30 days saw gains in muscle strength.

Help Improve Sleep

Ashwagandha helps prevent insomnia, a condition that makes it difficult for people to fall asleep.

Studies have found that ashwagandha has the ability to make you feel sleepy and may improve the quality of sleep.

A study found that giving 600 milligrams of ashwagandha extract to older people aged 65 to 80 for 12 weeks improved sleep quality.

Researchers suggest and confirm that KSM-66 ashwagandha is a natural, safest, and most efficient option for improving sleep quality.

Boost Testosterone

Ashwagandha is the best supplement that helps boost the testosterone level in men.

In a study people of 40 to 70 aged took ashwagandha extract for 16 weeks experienced an increase in testosterone by 15 percent and an 18 percent increase in DHEA (DHEA helps produce other hormones including testosterone).

Muscle Building and Ashwagandha

For individuals focusing on muscle building, Ashwagandha’s can help the body produce hormones and reduce cortisol. This means it decreases muscle breakdown and increases muscle protein synthesis.

One study found that individuals taking Ashwagandha supplements showed a significant increase in muscle strength and size compared to a placebo group. It’s believed that Ashwagandha’s ability to reduce stress-related hormones, enhance testosterone levels, and help to build muscles.

An 8-week study shows ashwagandha supplementation is linked with increased strength and muscle mass and suggest that ashwagandha supplementation can be useful for resistance training program.

Weight Loss and Ashwagandha

As there are limited studies are there on weight loss and ashwagandha.

Some research suggests that taking ashwagandha for eight weeks leads to a weight loss of 5.1 pounds (2.33 kg).

Supplementation of 400-600 mg of ashwagandha for eight weeks might lead to weight loss.

A study shows that ashwagandha root extract might help adults who are dealing with long-term stress to manage their body weight.

Dosage of Ashwagandha

Ashwagandha is known for its benefits like stress reduction, improved mood, building strength, and boosted testosterone levels. There are 3 Different types of ashwagandha

  1. Ashwagandha Root Powder: A dosage of ashwagandha root powder would be 1 to 2 grams per day. Mix root powder with water or a smoothie.
  2. Ashwagandha Capsules: A dosage of ashwagandha capsules is around 450 to 500 mg, taken twice per day after meal.
  3. Ashwagandha Extracts: A dosage for an ashwagandha extract might be 125 to 250 mg per day.

These are different types of ashwagandha supplements. However, the ashwagandha supplement is safe for most people but it is advisable to consult with the doctor before consuming.

What Does Ashwagandha Do for Your Body?

Ashwagandha does many things to your body. It helps prevent stress and anxiety better.

It also helps control the hormone called cortisol, which can help you sleep better and feel mentally better overall. Fitness enthusiasts prefer ashwagandha as it builds strength and performs better physically.

Ashwagandha makes the brain work better and helps the body fight off illnesses.


Ashwagandha helps fitness enthusiasts relieve stress, and anxiety, build strength, and boost testosterone. Ashwagandha is the safest supplement with so much of benefits.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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