Your ashwagandha FAQs, answered:

What are the benefits of ashwagandha?

Ashwagandha is famed for its many uses. However, it’s perhaps best known for how it can help the body adapt to both physiological and psychological stresses by reducing the activity of the HPA axis — the body’s main stress response system.

In doing this, your stress response isn’t activated, which means that the pituitary gland doesn’t stimulate the production of cortisol (AKA the stress hormone). As well as this, ashwagandha may also help with your sleep, focus, energy levels, and cognitive function, as well as balancing your blood sugar levels.

“For men specifically, ashwagandha is also a great supplement for fertility, and to support the production of healthy testosterone,” says nutritional therapist Caroline Mason. She goes on to explain that one study, which tested the impact of ashwagandha on men with fertility issues, found it led to a vast improvement in sperm quality, with an impressive 14% of partners becoming pregnant.

But it can also help with sexual dysfunction in women by increasing arousal and naturally improving lubrication levels — particularly for those experiencing perimenopause or menopause. “As well as aiding with hot flush symptoms, ashwagandha supplements can also help in increasing the production of key hormones like estradiol, FSH, LH, and testosterone,” adds Mason.

How long does it take for ashwagandha to start working?

Consistency is key when it comes to starting your ashwagandha journey: “In most cases, it makes a wonderful daily supplement — and you can expect to feel the difference in four to 12 weeks,” details Mason.

Who shouldn’t take ashwagandha?

As always, if you’re unsure about whether a supplement is suitable for you, check with your GP or a trusted healthcare professional — especially if you have underlying medical issues. It’s also not advisable to take ashwagandha if you’re pregnant or breastfeeding.

“Anyone who’s taking medication should definitely speak with their doctor or seek medical advice beforehand, as ashwagandha can interact with blood pressure, immunosuppressants, sedatives, anti-seizure, diabetic and thyroid medications,” adds Mason.

Are there any side effects from ashwagandha?

According to Mason, only a small percentage of people who use ashwagandha have issues with ashwagandha: “Side effects are very rare — but as typically reported to be nausea, a change in bowel movements, or an upset stomach.”