5 Ashwagandha Health Benefits: From Thyroid Function to Immune Health
- Nutrition Savvy
- Jan 3
- 3 min read
Ashwagandha has gained attention as a natural herb with a variety of health benefits. People looking for ways to support their thyroid, reduce stress, or boost immunity often turn to this ancient remedy. This post explores five key health benefits of ashwagandha and offers practical advice on how to use it safely.
What Is Ashwagandha?
Ashwagandha, also known as Withania somnifera or Indian ginseng, is a small shrub native to India and North Africa. Its roots and berries have been used for centuries in Ayurvedic medicine. The herb is classified as an adaptogen, meaning it helps the body manage stress and maintain balance.
Modern research supports many traditional uses of ashwagandha. It contains compounds like withanolides that may influence hormone levels, brain function, and immune response. People use it in powder, capsule, or tea form to support overall health.
Boosts Thyroid Function
Thyroid disorders affect millions worldwide, causing symptoms like fatigue, weight changes, and mood swings. Ashwagandha may help by supporting healthy thyroid hormone levels.
Studies show that ashwagandha can increase levels of thyroid hormones T3 and T4 in people with hypothyroidism. This effect helps improve metabolism and energy. For example, a 2018 clinical trial found that participants taking ashwagandha root extract experienced significant improvements in thyroid function compared to a placebo group.
While ashwagandha may support thyroid health, it is important to consult a healthcare provider before starting, especially if you are on thyroid medication.
Reduces Stress and Anxiety
Stress and anxiety are common challenges that affect mental and physical health. Ashwagandha’s adaptogenic properties help the body respond to stress by lowering cortisol, the stress hormone.
Research indicates that ashwagandha supplementation can reduce anxiety symptoms and improve mood. In one study, adults with chronic stress who took ashwagandha reported lower cortisol levels and better sleep quality after 60 days.
Using ashwagandha regularly may help calm the nervous system and promote relaxation without the side effects of some medications.
Detoxifies the Body
Ashwagandha supports the body's natural detoxification processes. It helps protect the liver, which filters toxins from the blood.
Animal studies suggest that ashwagandha reduces oxidative stress and inflammation in the liver. This protection may improve liver function and help the body eliminate harmful substances more efficiently.
While human studies are limited, many people use ashwagandha as part of a detox regimen to support overall wellness. Combining it with a healthy diet and hydration enhances its effects.
Improves Memory and Brain Cell Function
Cognitive decline and memory issues affect many adults as they age. Ashwagandha may improve brain function by promoting antioxidant activity and reducing inflammation in brain cells.
Clinical trials have shown that ashwagandha extract can enhance memory, attention, and information processing speed in adults with mild cognitive impairment. The herb may also support nerve cell growth and protect against neurodegenerative diseases.
For example, a 2017 study found that participants taking ashwagandha had better performance on memory tests after eight weeks compared to those on a placebo.
Stimulates the Immune System
A strong immune system is essential for fighting infections and staying healthy. Ashwagandha may boost immune function by increasing the activity of natural killer cells and white blood cells.
Research indicates that ashwagandha enhances immune response, which can help the body defend against viruses and bacteria. It also has anti-inflammatory properties that support immune balance.
People often take ashwagandha during cold and flu season or when recovering from illness to strengthen their immune defenses.
How to Use Ashwagandha
Ashwagandha is available in several forms, including powder, capsules, tinctures, and teas. Here are some tips for using it effectively:
Start with a low dose: Begin with 300 to 500 mg of standardized extract daily to assess tolerance.
Take with food: Ashwagandha may cause stomach upset if taken on an empty stomach.
Consistency matters: Benefits often appear after several weeks of regular use.
Consult a healthcare provider: Especially important if you are pregnant, nursing, have thyroid issues, or take medications.
Choose quality products: Look for supplements tested for purity and potency.
Ashwagandha can be mixed into smoothies, warm milk, or herbal teas for easy consumption.
