What are the benefits and side effects of Ashwagandha?

What are the benefits of Ashwagandha:

Reduces stress and anxiety: Ashwagandha has been found to have a significant effect on reducing stress and anxiety levels in individuals. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation reduced cortisol (a stress hormone) levels by 28% and improved self-reported stress by 44%. Another study, published in the Indian Journal of Psychological Medicine, found that Ashwagandha supplementation reduced symptoms of anxiety and depression in individuals with a history of chronic stress.
Improves cognitive function: Ashwagandha has been shown to improve memory, attention, and reaction time in individuals with cognitive impairment. A study published in the Journal of Dietary Supplements found that Ashwagandha supplementation improved working memory and reaction time in healthy adults. Another study, published in the Journal of Ayurveda and Integrative Medicine, found that Ashwagandha supplementation improved cognitive function in individuals with mild cognitive impairment.
Enhances endurance and stamina: Ashwagandha may increase muscle mass and strength, which can enhance physical endurance and stamina. A study published in the Journal of the International Society of Sports Nutrition found that Ashwagandha supplementation increased muscle mass and strength in healthy men engaged in resistance training. Another study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation improved endurance and stamina in healthy adults.
Lowers cholesterol and triglyceride levels: Ashwagandha has been found to reduce cholesterol and triglyceride levels, which can help prevent heart disease. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation lowered total cholesterol, LDL cholesterol, and triglycerides in individuals with high cholesterol.
Increases fertility in men: Ashwagandha may improve sperm quality and increase testosterone levels in men, which can increase fertility. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation improved sperm quality and increased testosterone levels in infertile men.
Anti-inflammatory and antioxidant properties: Ashwagandha has anti-inflammatory and antioxidant properties, which can help protect the body against damage from free radicals. A study published in the Journal of Ethnopharmacology found that Ashwagandha extract had strong antioxidant activity and reduced inflammation in rat models.
Help with symptoms of depression: Ashwagandha may have antidepressant effects and may help improve symptoms of depression. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation reduced symptoms of depression in individuals with a major depressive disorder.
Help with symptoms of osteoarthritis: Ashwagandha may be helpful in reducing pain and improving physical function in people with osteoarthritis. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation reduced pain and improved physical function in individuals with osteoarthritis.
Help with symptoms of rheumatoid arthritis: Ashwagandha may be helpful in reducing pain and improving physical function in people with rheumatoid arthritis. A study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha supplementation reduced pain and improved physical function in individuals with rheumatoid arthritis.
Help with symptoms of neurodegenerative disorders: Ashwagandha may be helpful in reducing symptoms of neurodegenerative disorders such as Alzheimer's disease. A study published in the Journal of Ethnoph

What are the side effects of Ashwagandha:

Ashwagandha is generally considered safe for most people when taken in appropriate doses. However, as with any supplement, there may be some side effects associated with its use. Some common side effects of ashwagandha may include:

Digestive issues: Ashwagandha may cause stomach upset, nausea, or diarrhea in some people. A study published in the Journal of Ayurveda and Integrative Medicine found that gastrointestinal adverse effects were reported in 3.5% of patients taking ashwagandha.
Allergic reactions: Some people may experience an allergic reaction to ashwagandha, which can include symptoms such as rash, hives, or itching. A study published in the Journal of Ayurveda and Integrative Medicine found that allergic reactions were reported in 1% of patients taking ashwagandha.
Drowsiness: Ashwagandha may cause drowsiness or sedation in some individuals. A study published in the Journal of Ayurveda and Integrative Medicine found that sedation was reported in 1% of patients taking ashwagandha.
Hypothyroidism: Ashwagandha may suppress the function of the thyroid gland, which can lead to hypothyroidism, a condition characterized by an underactive thyroid. A study published in the Journal of Ayurveda and Integrative Medicine reported that hypothyroidism was reported in 0.5% of patients taking ashwagandha.
Blood sugar level changes: Ashwagandha may lower blood sugar levels, so it is important for individuals with diabetes to monitor their blood sugar levels closely. A study published in the Journal of Dietary Supplements found that ashwagandha supplementation significantly reduced fasting blood sugar levels in individuals with prediabetes.
Interference with Medications: Ashwagandha may interact with certain medications such as blood thinners, sedatives, and hypoglycemic medications. A study published in the Journal of Ayurveda and Integrative Medicine reported that ashwagandha may interact with certain medications and may not be safe for individuals taking certain medications.
Pregnancy and breast-feeding: Ashwagandha is not recommended for women who are pregnant or breastfeeding, as there is not enough information available about its safety during these times. A study published in the Journal of Alternative and Complementary Medicine states that more research is needed to determine the safety of ashwagandha during pregnancy and breastfeeding.

It's important to note that these side effects are generally mild and occur infrequently. If you have any concerns or experience any serious side effects while taking ashwagandha, it is important to consult a healthcare professional.

References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6193418/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019288/,