Ashwagandha is classified as an adaptogen, which means it can help your body lower levels of cortisol (the stress hormone). Your adrenal glands release cortisol in response to stress and when your blood sugar levels get too low. In some cases, cortisol levels may become chronically elevated, and can lead to high blood sugar levels and increased fat storage in the abdomen.

Reducing cortisol levels is extremely beneficial for your health. Studies have shown that Ashwagandha can help. In this controlled study of 64 adults, with a history of chronic stress, the group that supplemented with Ashwagandha improved, all tested parameters of chronic mental stress, and reduced serum cortisol by 27.9%.

In the same 60-day study, those in the Ashwagandha group reported a 69% average reduction in anxiety and insomnia, compared to 11% in a placebo group. Numerous other double-blind control trials have also found it has benefits on anxiety, but there's a placebo effect at play, too. So those taking fake pills tend to experience improvements as well, but it's never nearly as strong or consistent as the Ashwagandha group. Anti-depressive effects have also been seen with Ashwagandha, but they are nowhere near as notable as the anti-anxiety effects. But the mechanism by which it helps appears to be very similar. Back to the 60-day study, those who took a larger daily dose reported a 79% reduction in severe depression. Now at the same time, the placebo group reported only a 10% increase.

It’s benefits are not limited to mental health. Research has shown that Ashwagandha may increase strength and power output. Now one study's purpose was to determine a safe and effective dosage for Ashwagandha, but they found healthy men who took a high dose, for 30 days, had a significant increase in strength in the quadricep and back extensor muscles, despite not exercising. In another study, 57 untrained men were put on a strength training program and given either Ashwagandha or placebo for eight weeks. The Ashwagandha group improved their one rep max of bench press by almost 20 kilos, or 44 pounds, over placebo, and leg extension by almost five kilos or 11 pounds. Muscle size, serum testosterone, and muscle recovery was also improved versus placebo.

Several studies have found Ashwagandha has benefits on your metabolic health. A test-tube study found that Ashwagandha increased insulin secretion and improved insulin sensitivity in muscle cells. In a small pilot study of six people with type 2 diabetes, supplementing Ashwagandha for 30 days lowered fasting blood sugar levels as effectively as an oral diabetes medication. There's other studies that noted benefits even in those without diabetes, but the effect was fairly small, less than a 5% change.

In a 60-day study of chronically stressed adults, the group taking the highest dosage of Ashwagandha experienced a 17% decrease in LDL cholesterol and an 11% decrease in triglycerides, on average. Another study noted very similar reductions in LDL cholesterol, but they also found HDL cholesterol increased by 17%. Quick note: The authors of the study were involved with the companies that produce Ashwagandha supplements. While it may not discredit the findings, it’s something we should be aware of.