Ashwagandha, also known as Withania somnifera, is a revered herb in Ayurvedic medicine, celebrated for its adaptogenic properties—helping the body manage stress and restore balance. While its calming effects are well-known, recent studies and traditional practices suggest it may also play a promising role in improving insulin sensitivity, a key factor in managing and preventing type 2 diabetes and metabolic syndrome.

 

What is Insulin Sensitivity?

Insulin sensitivity refers to how effectively the body’s cells respond to insulin—a hormone that helps regulate blood glucose levels. Low insulin sensitivity, or insulin resistance, forces the pancreas to produce more insulin, which can lead to elevated blood sugar levels and, over time, result in type 2 diabetes.

 

How Ashwagandha Helps

Several mechanisms highlight how Ashwagandha may help improve insulin sensitivity:

1. Reduces Cortisol Levels

Chronic stress increases cortisol, a hormone that negatively affects insulin function. Ashwagandha is known to lower cortisol levels, which indirectly supports better insulin response.

2. Improves Glucose Metabolism

Ashwagandha has shown potential to enhance glucose uptake by muscle cells, which helps reduce blood sugar levels and improve insulin sensitivity.

3. Anti-inflammatory and Antioxidant Effects

Low-grade inflammation and oxidative stress are key contributors to insulin resistance. Ashwagandha’s powerful antioxidant and anti-inflammatory properties may reduce these factors, aiding overall metabolic health.

4. Boosts Thyroid Function

Hormonal imbalances, especially in thyroid function, can affect metabolism and insulin sensitivity. Ashwagandha has been observed to support thyroid hormone production, which may benefit metabolic regulation.

 

What the Research Says

A few clinical and animal studies support Ashwagandha’s role in glucose metabolism:

• A 2015 study published in the Journal of Ethnopharmacology showed that diabetic rats treated with Ashwagandha had significantly lower blood glucose and improved insulin sensitivity.
• A 2019 human study found that individuals who supplemented with Ashwagandha showed reduced fasting blood sugar levels and improved lipid profiles.

While more large-scale human trials are needed, early results are promising and align with its traditional use in Ayurvedic medicine.

 

How to Use Ashwagandha for Blood Sugar Support

Ashwagandha is available in various forms:

• Capsules or tablets
• Powder (often mixed with warm milk or smoothies)
• Liquid extracts

A typical dose ranges from 300–600 mg/day of standardized extract, but it’s important to consult a healthcare provider before starting any new supplement—especially for those on diabetes medication.

 

Ashwagandha's adaptogenic, anti-inflammatory, and metabolic benefits make it a compelling natural aid in managing insulin sensitivity. Combined with a balanced diet, regular exercise, and stress management, Ashwagandha may serve as a supportive tool in blood sugar regulation.

 

Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a healthcare professional before starting any new supplement or treatment.