ashwagandha improves muscle strength and recovery, heart health, male fertility, reduces symptoms of menopause, improves thyroid function, reduces stress and anxiety, many hidden benefits

5 Little Known, Research-Backed Benefits of Ashwagandha

Ashwagandha's Hidden Powers: 5 Evidence-Based Benefits You Didn't Know

Ashwagandha is a key part of traditional Ayurvedic medicine. It has been used for centuries to promote overall health and well-being.

Known for its remarkable ability to reduce stress and anxiety, it also improves cognitive function.

In our previous blog, we discussed the benefits of ashwagandha. We also compared its adaptogenic properties to other adaptogens.

However, this powerful superfood has many other benefits that are not as commonly discussed.

In this article, we'll look at five hidden health benefits of ashwagandha. All of these have been scientifically proven to enhance well-being.

Let's explore these lesser-known advantages and see what are the benefits of ashwagandha in your health regimen.

1. Enhances Muscle Strength and Recovery

Ashwagandha is renowned for its calming effects. However, it also holds the potential to enhance your physical performance. It also expedites recovery after exercise. 

It is not just a calming herb, but also an energizing one.

Scientific Evidence: Various studies have shown Ashwagandha’s benefits for men in improving muscle strength and recovery. Research published in the Journal of the International Society of Sports Nutrition demonstrated that participants who supplemented with Ashwagandha experienced notable gains in muscle mass and strength. Additionally, they exhibited reduced exercise-induced muscle damage and quicker recovery times.

Mechanism: The stress hormone cortisol can hinder muscle growth. The adaptogenic properties of Ashwagandha help modulate it. Furthermore, Ashwagandha can benefit men by increasing sperm count. It also boosts testosterone production, a key hormone for muscle development and repair.

Practical Advice: Athletes and fitness enthusiasts can easily incorporate Ashwagandha into their routines. Taking 300-500 mg of Ashwagandha extract daily is enough. You can also consume protein bars and protein puffs that contain the right amounts of ashwagandha. It should be ideally taken with meals to enhance absorption. Consistency is key. Consider making it a regular part of your supplementation strategy to maximize the benefits of ashwagandha.

2. Supports Thyroid Function

Your thyroid gland plays an important role in regulating metabolism and energy levels. It is also crucial in maintaining hormonal balance. Ashwagandha supports healthy thyroid function, which is particularly beneficial for those with hypothyroidism.

Scientific Evidence: Research has indicated that Ashwagandha can help normalize thyroid levels. A 2023 study suggests that participants with subclinical hypothyroidism who took Ashwagandha extract saw significant improvements in their thyroid-stimulating hormone (TSH), thyroxine (T4), and triiodothyronine (T3) levels.

Mechanism: Ashwagandha stimulates the production of thyroid hormones. This aids in the alleviation of symptoms such as fatigue, weight gain, and depression. All these symptoms are associated with thyroid imbalances.

Practical Advice: If you suspect thyroid issues or have been diagnosed with hypothyroidism, incorporating Ashwagandha into your treatment plan could be beneficial. Start with a lower dose, around 300 mg per day, and monitor your thyroid levels regularly. Always consult with your healthcare provider before making any changes to your treatment regimen.

3. Improves Male Fertility

Male reproductive health is essential but often overlooked. Ashwagandha’s benefits for men include an improvement in male fertility. This is achieved by enhancing sperm count, motility, and overall semen quality.

Scientific Evidence: Studies show Ashwagandha’s positive impact on male reproductive health. Research Reproductive Biomedicine Online showed that Ashwagandha supplementation significantly improved sperm parameters and testosterone levels in infertile men.

Mechanism: Ashwagandha influences reproductive hormones, increasing testosterone levels and improving overall reproductive function.

Practical Advice: For improving male fertility, a typical dose is about 5 grams of Ashwagandha root powder daily. Combining this with a balanced diet and healthy lifestyle can further enhance the health benefits of ashwagandha.

4. Boosts Heart Health

Cardiovascular health is vital, and Ashwagandha can help maintain a healthy heart. It reduces cholesterol and triglyceride levels.

Scientific Evidence: Studies suggest that Ashwagandha can positively affect lipid profiles. An exploratory study was conducted on 18 healthy volunteers who consumed Ashwagandha for 30 days. The results showed significant reductions in total and LDL (bad) cholesterol levels.

Mechanism: Ashwagandha helps balance lipid levels, reduces inflammation, and improves cardiovascular function.

Practical Advice: To support heart health, consider adding Ashwagandha to your daily routine. A recommended dose is 600 mg per day, taken with meals. You can try incorporating ashwagandha infused 100 calorie snacks into your diet to cover the recommended dosage.

5. Reduces Symptoms of Menopause

Menopause can be challenging, with symptoms like hot flashes, mood swings, and sleep disturbances. Ashwagandha can help ease some of these symptoms, making the transition smoother.

Scientific Evidence: Research highlights Ashwagandha’s benefits for women in reducing menopausal symptoms. A study in the Journal of Obstetrics and Gynaecology Research found significant results for women with climacteric symptoms. Those who took 300 mg of Ashwagandha root extract twice daily experienced notable improvements in their perimenopausal symptoms. These improvements included a reduction in hot flashes and better mood and sleep quality.

Mechanism: Ashwagandha’s adaptogenic properties help balance hormone levels. This helps reduce the intensity of menopausal symptoms.

Practical Advice: Menopausal women can benefit from taking Ashwagandha to ease their symptoms. A suggested dose is 300-500 mg twice daily. Protein bars infused with ashwagandha are a great way to cover the daily intake. Regular relaxation practices, such as yoga or meditation, can further enhance ashwagandha’s benefits for women.


The health benefits of ashwagandha extend far beyond stress relief. They include enhancing muscle strength and recovery, supporting thyroid function, and improving male fertility. Ashwagandha also boosts heart health, and reduces menopausal symptoms.

As you consider incorporating Ashwagandha into your health regimen, consult with your healthcare provider, especially if you have pre-existing conditions or take medications. Ensure the Ashwagandha supplement you select is of top-notch quality. Here are some tips:

  • Certified Organic: Ensure the product is free from harmful pesticides and chemicals.
  • Standardized for Withanolides: Withanolides are the active compounds in Ashwagandha, so a standardized extract ensures you get a consistent and effective dose.
  • Third-Party Tested: Products tested for purity and potency provide extra quality assurance.
  • Free from Additives and Fillers: Choose supplements that contain pure Ashwagandha without unnecessary additives. 

Well, folks, there you have it - the not-so-secret benefits of Ashwagandha! We wish you abundant health, plenty of energy, and loads of progress on your wellness journey.


When to Take Ashwagandha?

You can take Ashwagandha in the morning or evening. It's best to take it with meals to increase absorption and reduce the chance of stomach upset.

What Are the Benefits of Ashwagandha Tea?

Ashwagandha tea helps reduce stress and anxiety, boosts your mood, and improves sleep quality. It also supports overall well-being and energy levels.

What is Ashwagandha Good For?

Ashwagandha is good for reducing stress, improving mood, boosting brain function, and enhancing physical performance. It also supports thyroid function and overall health.

How Long Does It Take for Ashwagandha to Work?

Ashwagandha typically takes a few weeks to start showing noticeable effects. For some, benefits may be felt within a week, but it's common to see significant changes after a month of regular use.

What are the Benefits of Ashwagandha Gummies?

Ashwagandha gummies are convenient and offer the same benefits as other forms, such as reducing stress, improving sleep, and boosting energy. They are easy to take and taste great.

What are the Benefits of Ashwagandha for Skin?

Ashwagandha benefits for skin include reducing inflammation, combating signs of aging, and improving skin hydration. It helps achieve a healthier and more youthful appearance.


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