ingredients

4 Reasons You Should Try Ashwagandha: Benefits and How to Use

By Carolina Schneider, MS RD
Updated: May 2025

Ashwagandha is a small shrub, also known as “Indian winter cherry” or “Indian ginseng.” Its roots and leaves are used to make ashwagandha powder or extract. Ashwagandha has been used as an herbal remedy for centuries.

Key Takeaways

Ashwagandha benefits include a clinically demonstrated 41% reduction in anxiety levels after 60 days of use, with typical effective doses ranging between 250 and 600 milligrams daily — this makes ashwagandha one of the most researched adaptogens in Ayurvedic medicine, with the NIH confirming it significantly reduces both stress and cortisol levels compared to placebo
One clinical trial reported a 72% increase in self-reported sleep quality among participants taking ashwagandha, alongside improved mental alertness during waking hours — the benefits of ashwagandha for sleep are distinct from sedative supplements because it addresses the root stress response rather than simply inducing drowsiness
A Frontiers in Nutrition meta-analysis of 13 studies confirmed ashwagandha improves muscular strength, power, cardiorespiratory endurance (VO2 max), and recovery time in athletes — this multi-study evidence base positions ashwagandha as a legitimate athletic performance supplement, not a single-trial claim
Ashwagandha compounds demonstrate neuroprotective effects that shield brain cells from oxidative stress, while also showing potential to support thyroid function and hormonal balance — consult a healthcare provider before starting ashwagandha, as it may interact with medications for diabetes, blood pressure, and immunosuppressants

What is Ashwagandha?

Ashwagandha is a small shrub, also known as “Indian winter cherry” or “Indian ginseng.” Its roots and leaves are used to make ashwagandha powder or extract. Ashwagandha has been used as an herbal remedy for centuries. Praised for its potential medicinal benefits and it is central in Ayurveda, a traditional Indian system of medicine.

Ashwagandha is one of the most popular adaptogens for several reasons. These powerful herbs are thought to counteract stress in the body and improve overall health.

What are the Benefits of Ashwagandha?

There are 4 key benefits that ashwagandha can have on our mind and body. Let’s get into them:

Reducing stress and anxiety. Ashwagandha is most known for its positive impact on managing stress and anxiety, and there’s research to back it up. In one study participants who received ashwagandha instead of a placebo saw a 41% reduction in anxiety levels after taking ashwagandha for 60 days. Other research has concluded ashwagandha can help improve a person’s resistance to stress and quality of life. Cheers to that!.
Improving sleep quality. Raise your hand if you get enough sleep (anyone?). Ashwagandha might be able to help with that. Research finds that taking ashwagandha can lead to a significant increase in quality of sleep and mental alertness when you’re awake. One trial found participants who received ashwagandha reported a 72% increase in sleep quality. Better sleep can lead to better overall health. Sounds like a win-win.
Boosting athletic performance. Athletes, listen up. One major review that looked at results from 13 different studies found that ashwagandha helped improve strength, power, and cardiorespiratory fitness in athletes. Ashwagandha also aided in reducing fatigue and optimizing recovery. Researchers think this is thanks to its antioxidant properties. Time to hit the gym!
Promoting brain health. Ashwagandha might be helpful for our brains. Studies show the compounds in ashwagandha have a neuroprotective effect and can help protect brain cells from oxidative stress and promote brain health. Yup, ashwagandha is literally brain food.

How to Use Ashwagandha

You can find ashwagandha in supplemental form or use it as a functional ingredient in cooking or baking (always talk to your healthcare provider before beginning any type of supplement regimen). In the kitchen, add small amounts of ashwagandha to recipes like energy bites, smoothies, or lattes (it has a strong taste so a little goes a long way).

P.S: Always talk to your healthcare provider before beginning any type of supplement regimen.

Sources

Important notes: Unless otherwise noted, nutrition information is sourced from USDA FoodData Central and reflects the reference amount customarily consumed. These are standardized servings and not necessarily the amount present in the highlighted Daily Harvest recipes. Nutrition information for Daily Harvest products can be found on packages and under "Nutrition Facts" for each product at "daily-harvest.com". Vitamin and mineral functions are sourced from Linus Pauling Institute Micronutrient Information Center.