Ashwagandha, an herb recognized as a tonic in Ayurvedic medicine practiced for thousands of years with origins from India, is famous worldwide for its holistic approach towards wellness. It has long been believed to be beneficial, as documented by the National Center for Complementary and Integrative Health (NCCIH) based in the United States. While not new to traditional Ayurvedic practices, this age-old remedy has surged in modern-day popularity as a supplement endorsed by social media influencers. Their influence is working: Allied Market Research reports that the ashwagandha market could hit $2.5 billion by 2031.
Nowadays, ashwagandha is mostly known for its ability to alleviate stress, which has been a major issue in the society we live in today. The growing interest in ashwagandha has led to questions about how effective it is, its overall safety, and the wider implications as an adaptogen. Health Benefits Of Ashwagandha Based On Research are now more sought after than ever. Here’s deatils explnation about what you need to know about Health Benefits Of Ashwagandha
What is Ashwagandha?
Although it is used mainly in Ayurvedic medicine, reminag Ashwagnhaplants are ashwagan a perennial herb that may be native to India, Africa or the Middle East. These substances were extracted from the root, leaves or combination of both and can be found in supplements on sale today. Indian ginseng, Winter cherry or Withania somnifera are other names for Ashwagandha, the plant.volleyball Drill Tape.
In India, it has historically been used as “a reproductive tonic,” or a fertility promoter, explains Katie Silcox, an Ayurvedic teacher and author of Glow Worthy in Charlottesville, Virginia. He then points out that in Sanskrit, asva = horse and gandha=smell some eventually get recalled so the whole word means (got it now??!!) “Smell of a Horse”. What that means, he further explains with a cheeky wink, is: “It’s known as a herb that gives make the horse powerful.” (Of course, this linguistic metaphor is a masculine reference.)
Although it can still supposedly be used for fertility-related advantages, ashwagandha has been employed more commonly due to its other ancient uses: as an adaptogen—a substance that assists the body in adapting to stress and edifice resistance while restoring stability; says UCLA Health. A Perfect Supplement in A Balanced Diet and Daily Wellness Regime Ashwagandha has shot to fame due its potential anti-stress benefits.
Read more: 12 Proven Health Benefits Of Dark Chocolate
Research proven Health benefits of ashwagandha
Here are detailed research-proven health benefits of Ashwagandha:
ashwagandha May help reduce stress and anxiety
Ashwagandha is perhaps best known for its ability to reduce stress. It is classified as an adaptogen, a substance that helps the body cope with stress.
Ashwagandha can help regulate mediators of trusted sources of stress, including heat shock protein (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase.
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.
Research trusted sources suggest that ashwagandha supplements can help relieve stress and anxiety.
In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks significantly reduced perceived stress and levels of the stress hormone cortisol compared to those taking a placebo.
Those who took ashwagandha supplements also saw improvements in sleep quality compared to the placebo group.
Another study in 60 people found that those who took 240 mg of ashwagandha extract daily for 60 days had significantly less anxiety than those treated with a placebo.
Thus, preliminary research suggests that ashwagandha may be a helpful supplement for stress and anxiety.
However, a 2021 review of trusted sources of research concluded that there is insufficient evidence to form a consensus on the most appropriate dosage and form of ashwagandha for the treatment of stress-related neuropsychiatric disorders such as anxiety.
ashwagandha May benefit athletic performance
Studies have shown that health benefits of ashwagandha may have beneficial effects on athletic performance and may be a suitable supplement for athletes.
An analysis of Trusted Source studies included 12 studies that took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest that the herb may increase physical performance, including energy and oxygen utilization during exercise.
Another analysis from a trusted source found that five studies showed that taking ashwagandha significantly increased maximal oxygen consumption (VO2 max) in healthy adults and athletes.
VO2 max is the maximum amount of oxygen a person can use during intense activity. It is a measure of heart and lung fitness.
Having an optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with an increased risk of death, while high VO2 max is associated with a lower risk of heart disease.
Additionally, ashwagandha can help increase muscle strength.
In a 2015 study, male participants who took 600 mg of ashwagandha daily and participated in resistance training for 8 weeks made significantly greater gains in muscle strength and size compared to a placebo group.
May reduce symptoms of some mental health conditions
Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.
In a study Trusted Source, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks experienced greater reductions in depression and anxiety than those who took a placebo.
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.
A 2021 review of trusted sources concluded that ashwagandha can help manage depression, anxiety, insomnia, and other mental health-related and neurological problems.
However, all of these uses need more research
May help increase testosterone and enhance male fertility
Some studies have shown that ashwagandha supplements benefit male fertility and increase testosterone levels.
The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb had a 14.7% greater increase in testosterone than those who took the placebo.
Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm density, sperm volume, and sperm motility in men with low sperm counts.
It also increased sperm density and motility in men with normal sperm count.
May lower blood sugar levels
Limited evidence suggests that ashwagandha may be of some benefit to people with diabetes or high blood sugar levels.
A review of 24 studies, including 5 clinical studies in people with diabetes, found that ashwagandha treatment significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.
The reason may be the reliable source that certain compounds in ashwagandha – including withadferin A (WA) – have strong antidiabetic activity and can help stimulate cells to take up glucose from the bloodstream.
May reduce inflammation
Ashwagandha contains compounds including WA that can help reduce inflammation in the body.
Animal studies have shown reliable sources that WA can also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there is some evidence that ashwagandha can help reduce inflammatory markers in humans as well.
In a 2021 study, researchers gave people with COVID-19 an Ayurvedic medicine containing 0.5 grams of ashwagandha and other herbs twice a day for 7 days. It reduced participants’ levels of the inflammatory markers CRP, IL-6, and TNF-α compared to a placebo.
Treatment composition also includes:
1 gram Giloy Ghanvati (Tinospora cordifolia)
2 g Swasari Ras (a traditional herbal-mineral formulation)
0.5 g Tulsi Ghanvati (Asimam Garbhagriha)
However, research on ashwagandha’s potential effects on inflammation remains limited.
May improve brain function including memory
Taking ashwagandha may benefit cognitive function.
A review of five clinical studies from trusted sources found preliminary evidence that ashwagandha can improve cognitive function in some populations, including older adults with mild cognitive impairment and people with schizophrenia.
Cognitive functions it may benefit from include:
Executive functioning
attention
reaction time
Cognitive task performance
A study of 50 adults found that taking 600 mg of ashwagandha extract daily for 8 weeks compared to placebo resulted in significant improvements in the following measures:
Immediate and general memory
attention
Data processing speed
Researchers note that compounds found in ashwagandha, including WA, have antioxidant effects on the brain, which may benefit cognitive health.
May help improve sleep
Many people take ashwagandha for restful sleep, and some evidence shows that it may help with sleep problems.
For example, one study of 50 adults aged 65-80 years found that taking 600 mg of ashwagandha root daily for 12 weeks significantly improved sleep quality and mental alertness upon awakening compared to placebo treatment.
Additionally, a credible source of a review of five high-quality studies found that ashwagandha appeared:
There is a small but significant positive effect on overall sleep quality
Reduce anxiety levels
Helps people feel more alert when they wake up
The results were more pronounced in people with insomnia and those who took more than 600 mg per day for 8 weeks or longer.
Safety and side effects
Ashwagandha is likely well-tolerated in the range of standard doses described here, for up to 3 months but its long-term effects are unknown.
But Ashwagandha is not safe for who
If you are pregnant, in high doses aloe vera is abortive.
Breastfeeding is done
Have Prostate Cancer That Responds to Hormone Treatments
Overuse of some medications like benzodiazepines, anticonvulsants or barbiturates
Going to have surgery
Autoimmune, Thyroid Site at More Risk
Have liver problems
Other people have experienced these negative reactions from taking ashwagandha supplementsTrusted Source:
Upper GI distress
Its effects may not be instantaneous and it might take you some months before observing the changes in your body if any;
As Ashwagandha and other supplements may or may not be safe for your personal use just talk to a doctor always before going down this route.
Dose
The right dosage of ashwagandha varies from person to person, and there are some other factors that contribute your respective dose. For instance, a dose of 250-1,250 mg per day have been demonstrated to be beneficial for different pathologies. For dosing, chat with your doc as usual about ashwagandha.
Ashwagandha can be consumed in many, single dose or distributed to several times per day. And you can take it with or without food.
What is the maximum dosage of Ashwagandha per day? Find out more.
summary
Ashwagandha is generally safe for most people, but it’s not suitable for everyone. Consult with a healthcare provider prior to using ashwagandha and be sure you take the right dosage.
Frequently Asked Questions about Health Benefits Of Ashwagandha
What are the health advantages of Ashwagandha?
These benefits may include: 1. Ashwagandha
reduce stress
Improves sleep
Enhance athletic performance
Improve memory
But do you know what happens when taking ashwagandha daily?
Given Ashwagandha is a slow acting herb, some healthcare professionals may advise to take just one dose once daily. Unfortunately though, the longer-term effects remain unknown and experts only recommend it for up to three months.
Have you consulted a healthcare provider before using ashwagandha?
Why Is Ashwagandha Not FDA Approved?
US Ashwagandha is not regulated by the Food and Drug Administration (FDA) as a natural herbal supplement.
Bottom line
Ashwagandha is an ancient medicinal herb with multiple health benefits.
In particular, research findings indicate that it may help relieve anxiety and stress levels, aid in better sleep quality as well as enhance cognitive function to some degree among specific groups.
For short-term use, ashwagandha is likely safe for most people. But it is not for everyone, so do discuss with a healthcare professional before including ashwagandha to your workout.