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Ashwagandha may seem like a buzzy new supplement, but this herb has been used in traditional Indian medicine for nearly 3,000 years<\/a>. Today, many people are interested in its potential ability to relieve stress and provide other health benefits.<\/p>\n \u201cIt is one of the most well-known and well-studied adaptogens, currently used as a complementary or alternative remedy for everything from stress relief to increasing strength and vitality,\u201d says Erica Zellner, M.S., C.N.S., L.D.N<\/a>., senior health coach at Parsley Health<\/a>. (Adaptogens, in case you\u2019re not familiar with the term, are plants and mushrooms that can help your body respond to stress, anxiety, fatigue, and overall well-being, according to the Cleveland Clinic<\/a>.)<\/p>\n Meet the Experts: Erica Zellner, M.S., C.N.S., L.D.N<\/a>., senior health coach at Parsley Health<\/a> and Beth Warren, R.D., founder of NOURISHED by Beth<\/a>.<\/p>\n Studies have linked ashwagandha with plenty of health benefits: decreased anxiety levels, lower blood sugar, improved muscle strength, and improved sexual function, for starters. That said, experts also note that further research is needed to confirm many of the theorized benefits of this herb.<\/p>\n Below, experts explain more about what ashwagandha is, what the research says about potential benefits, the side effects to be aware of, and who should avoid taking ashwagandha.<\/p>\n What is ashwagandha?<\/p>\n Ashwagandha, aka Indian ginseng or winter cherry, is an herb with the literal meaning of the word \u201csmell of horse<\/a>.\u201d<\/p>\n Ashwagandha is important in Ayurvedic medicine, where it\u2019s considered a \u201croyal herb\u201d because of its rejuvenating effects on the body. Ashwagandha acts on different systems<\/a> in the body\u2014the neurological system, immune system, endocrine system, and reproductive system.<\/p>\n \u201cIt is generally considered safe short-term, with long-term effects unknown,\u201d says Beth Warren, R.D., founder of NOURISHED by Beth<\/a>. Ashwagandha is typically taken in supplement form, either via a tincture, capsule, or powder. According to the Mayo Clinic<\/a>, doses up to 1,000 mg per day are believed to be safe for at least three months.<\/p>\n What are the benefits of ashwagandha?<\/p>\n Ashwagandha is an herb that is still being studied, but there is some research to suggest it has certain benefits. Here are some of the biggies.<\/p>\n It may help with stress and anxiety.<\/p>\n This is a big reason ashwagandha is currently used, Warren says. Several<\/a>studies<\/a> have found people who took ashwagandha had lower stress and anxiety levels than those who took a placebo.<\/p>\n Ashwagandha \u201chelps control<\/a> different mediators of stress in our body, such as cortisol release and specific stress-activated chemicals,\u201d Zellner says.<\/p>\n It could help lower blood sugar.<\/p>\n The data<\/a> to support the use of ashwagandha for blood sugar management is \u201climited but promising,\u201d Zellner says. \u201cAs of now, researchers believe that a compound called withaferin A found in ashwagandha can help stimulate your cells to take in glucose from your bloodstream,\u201d she explains. \u201cThis could make ashwagandha a promising tool to support healthy insulin sensitivity levels.\u201d (Insulin is a hormone in your body that helps regulate blood sugar, per the American Diabetes Association<\/a>.)<\/p>\n But, Zellner says, \u201cmore research is needed to confirm this hypothesis.\u201d<\/p>\n It may improve muscle strength.<\/p>\n Data suggest that taking ashwagandha alongside strength training may make people stronger. \u201cThere are a number of studies that show positive effects of ashwagandha in addition to a strength regimen,\u201d Zellner says.<\/p>\n One randomized, double blind, placebo-controlled study<\/a> had 57 healthy men either take 300 milligrams of ashwagandha or a placebo twice a day for eight weeks while doing resistance training. The ashwagandha group significantly outperformed the placebo group in every marker. The ashwagandha group also had less muscle damage and experienced a larger decrease in body fat percentage at the end of the eight weeks.<\/p>\n It could improve sexual function.<\/p>\n The data on this is \u201climited,\u201d Zellner says, but there is some to support ashwagandha’s use for sexual function. \u201cFor men, we have a handful of small, but promising studies that support sexual function in a few key areas, including an increase in DHEA-S and testosterone<\/a> which are key sex hormones related to fertility,\u201d Zellner says. \u201cAshwagandha has also been shown<\/a> to increase sperm concentration, semen volume, and sperm motility.\u201d<\/p>\n One study<\/a> of ashwagandha use in women found that those who took the herb reported better arousal, lubrication, and ability to reach orgasm.<\/p>\n Still, \u201cmore robust research is needed to confirm these findings,\u201d Zellner says.<\/p>\n It might improve focus and memory.<\/p>\n Certain compounds found in ashwagandha may have antioxidant properties for the brain\u2014and that can help with your overall cognitive function, Zellner says.<\/p>\n One clinical review<\/a>, for example, found that there is some evidence that ashwagandha can support cognitive functions like memory, executive function, attention, and reaction time.<\/p>\n One small study<\/a> of 50 people with mild cognitive impairment found that those who took ashwagandha for eight weeks had better improvement in their short-term and long-term memory than those who took a placebo.<\/p>\n It may support your heart health.<\/p>\n \u201cWe do have some promising evidence that ashwagandha can be used to support healthy cholesterol levels<\/a>, including lowering LDL\u2014bad\u2014cholesterol levels and blood pressure<\/a>, improving your overall cardiovascular health,\u201d Zellner says.<\/p>\n Just know this: Ashwagandha can impact blood pressure, and it\u2019s important to speak with your doctor if you\u2019re on blood pressure-lowering medication, Zellner says.<\/p>\n Overall, ashwagandha has potential benefits for a slew of people, Warren says. Just check in with your doctor before trying it out, to be safe. \u201cCertain conditions such as pregnancy, some cancers, taking specific medications, and thyroid conditions should take caution or avoid ashwagandha,\u201d Warren says.<\/p>\n Potential ashwagandha side effects<\/p>\n As Warren noted above, ashwagandha is generally considered safe short-term, though long-term effects are not known. However, if you happen to have large doses of ashwagandha, you could face side effects like an upset stomach, diarrhea, and vomiting, she says.<\/p>\n Who should not take ashwagandha?<\/p>\n