A review of 4 studies found that ashwagandha significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm counts, but also increased sperm concentration and motility in men with normal sperm count. For women, ashwagandha has been shown to help decrease oestrogen dominance, often associated with conditions such as endometriosis and PCOS.

It’s thought that certain compounds in ashwagandha can encourage the uptake of glucose out of the bloodstream into body cells, reducing blood sugar levels. It does this by reducing streptozocin, which inhibits insulin production. Studies on people with existing Type 2 diabetes found that supplementation with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.

This is another area where the research is showing some promising results. One study with 50 participants showed improvements in immediate and general memory, attention and information-processing speed. Another concentrated on older adults found multiple improvements in several cognitive functions. It is thought the benefits are due to the possible antioxidant effects of withaferin A in the brain itself.

Ashwagandha’s effect on quality of sleep arises from its ability to decrease the release of stimulating neurotransmitters (glutamate) and increase the release of calming ones (GABA). On trials of over 400 people, the best results occurred with people suffering from sleep problems or insomnia. It’s the glycowithanolides that provoke the calming effect so buying a full spectrum extract that contains all of these active ingredients is important. It’s also important to note that the best effects were gained when participants took the supplement for 8 weeks or longer.

It wasn’t long ago that we first heard about cytokines. And in the last few years we’ve learned a lot about their inflammatory properties, especially when inflammation becomes chronic or out of control. Ashwagandha works by downregulating inflammatory cytokine pathways at the same time as promoting the expression of anti-inflammatory agents. One study showed that C-reactive protein, a commonly measured inflammatory marker, significantly reduced in adults experiencing stress after taking ashwagandha for 60 days.

Both professional and amateur sports people are becoming increasingly convinced about the benefits of taking ashwagandha. And no wonder when it’s been shown to improve upper and lower body strength, power, and recovery as well as enhancing VO2 max. It can also help support endurance by increasing levels of haemoglobin in the blood allowing more oxygen to be transported around the body which in turn can enhance performance.

Ashwagandha is classified as an adaptogen - a substance that helps your body adapt to stress. It’s thought this remarkable herb enhances testosterone production by reducing cortisol levels through the modulation of the hypothalamic-pituitary-adrenal axis, the central stress response system, and by directly stimulating enzymes involved in testosterone biosynthesis.