Benefits of asheaghanda

Ashwagandha may reduce anxiety and cortisol, with possible downstream benefits for sleep, cardiovascular markers, thyroid hormones, and memory. 1 2

• Cortisol: Studies in otherwise healthy but stressed adults reported reductions of about 14.5%–27.9%. 3
• Other potential effects: Reported effects include fewer heart palpitations, lower heart rate, reduced OCD symptoms, fewer insomnia issues, and slightly improved memory; the discussion also mentions reduced C-reactive protein, a cardiovascular health marker, and faster reaction times. 4
• Thyroid and cognition: Ashwagandha was associated with increased serum T3 and T4 and slightly improved memory. The proposed explanation for memory benefits was tentative, possibly involving better sleep and reduced stress. 5
• Timing: To reduce cortisol without blunting its useful morning rise, the recommendation was to take it later in the day or evening, such as with dinner or after dinner. 6