What are the main benefits of ashwagandha root?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Ashwagandha root offers numerous health benefits due to its potent adaptogenic properties. This ancient herb helps the body cope with stress more effectively, manage sleep more efficiently, and improve physical performance. Many people note improved hormonal balance and decreased inflammatory response.
Clinical research has validated ashwagandha's effectiveness in reducing stress. Consistent use lowers cortisol levels significantly. Research suggests that it can decrease stress hormones by approximately 28%. This creates a calm state without causing drowsiness or sedation.
Stress & Anxiety Relief
- Reduces cortisol production by 28%
- Decreases anxiety symptoms by 60%
- Modulates HPA axis stress response
Sleep Enhancement
- Shortens sleep onset by 45%
- Improves sleep efficiency by 22%
- Increases deep sleep cycles
Hormonal Balance
- Boosts testosterone levels in men
- Supports thyroid hormone conversion
- Regulates menstrual cycle regularity
Athletes particularly value ashwagandha's performance benefits. Research shows that cyclists can improve their VO2 max by 12%. Resistance trainers gain 1.5x more strength. Muscle recovery accelerates with reduced markers of soreness.
Safety remains crucial with ashwagandha supplementation. Most people tolerate it well for short periods. Limit continuous use to a maximum of 8 to 12 weeks. Always consult your doctor before starting new supplements.
Proper dosage depends on extract standardization. Choose products with 5-10% withanolide content. Take 300-600mg daily for optimal results. Time is spent strategically for specific health goals.
Combine ashwagandha with healthy lifestyle practices. Meditation complements its stress-reducing effects. Balanced nutrition supports its anti-inflammatory benefits. Regular exercise enhances the performance advantages.
Read the full article: 8 Benefits Ashwagandha Root You Need to Know
