A study with 58 people showed that taking ashwagandha extract helped reduce stress and lower stress hormone levels. Those taking 250 or 600 mg for 8 weeks felt better than those on a placebo1. Another study with 60 people found that 240 mg of ashwagandha daily for 60 days lowered anxiety levels1.
Ashwagandha, an ancient Ayurvedic herb, is now known for boosting health and well-being. This guide will dive into its science-backed benefits. It will show how to add it to a healthy lifestyle.
Key Takeaways
- Ashwagandha is a nontoxic Ayurvedic herb with a long history of traditional use for treating a range of conditions.
- Recent research suggests ashwagandha may offer a variety of health benefits, from reducing stress and anxiety to improving athletic performance and cognitive function.
- Studies have shown ashwagandha can significantly reduce perceived stress, anxiety, and cortisol levels.
- Ashwagandha has been found to enhance muscle strength and size in individuals engaged in resistance training.
- This adaptogenic herb may also provide mental health benefits, such as improved memory, attention, and sleep quality.
What is Ashwagandha?
Overview and Historical Use
Ashwagandha, also known as Indian ginseng or winter cherry, is a small shrub from India and North Africa2. For thousands of years, its roots and leaves have been used in Ayurvedic medicine3. This plant is called an “adaptogen,” helping the body handle stress and keep balance3. The name “ashwagandha” means “horse smell” in Sanskrit, hinting at its strength-giving properties.
It has a deep history in Ayurvedic medicine, showing its growing popularity3. Experts suggest taking 300 mg of ashwagandha once or twice daily, but not more than 1,000 mg without a doctor’s advice3. Taking it can cause nausea or upset stomach, and in some cases, it might increase testosterone, making you feel more energetic or sexual3.
People who are pregnant, breastfeeding, have autoimmune or thyroid issues, or take blood pressure medicine should not take ashwagandha3. But, for most, it’s safe to take by mouth for up to three months, following the right dosage and checking with a doctor if needed4.
“Ashwagandha is classified as an adaptogen, which can help improve the body’s ability to cope with stress.”3
The Integrative Health & Wellbeing Program at NewYork-Presbyterian offers services for those interested in alternative and holistic treatments, including ashwagandha3. Dr. Zachary Mulvihill, an expert in internal medicine, suggests a personalized approach and doctor supervision when using herbal supplements like ashwagandha3.
In summary, ashwagandha is a versatile and historically significant plant with many health benefits. By learning about its properties and how to use it, people can explore natural and traditional remedies from this remarkable herb234.
Reducing Stress and Anxiety
Ashwagandha is an ancient herb known for its stress and anxiety relief. Studies show it helps manage the body’s stress response and brings calm56.
A 2019 study found 240 milligrams of ashwagandha daily lowered stress and cortisol levels5. Other studies suggest 250 mg or 600 mg daily can also reduce stress and cortisol5. A 2021 review showed 300–500 mg twice a day can boost physical performance and recovery5.
Ashwagandha works by changing how the body reacts to stress. It reduces activity in the HPA axis, which controls stress5. It may also help improve sleep for those with stress-related sleep issues5.
For centuries, ashwagandha has been used to fight aging, improve sports performance, and increase energy6. It has been shown to lower stress and cortisol levels in those with chronic stress6. It also helps improve sleep in people with anxiety6.
Ashwagandha supplements can help manage stress and anxiety. But, don’t take more than 1,000 mg daily. Make sure it has at least 6 mg of withanolides6. It’s often combined with other herbs in supplements6.
Always talk to a healthcare professional before starting any supplement, especially if you have health issues or take other medications7. Pregnant women should avoid ashwagandha as it may be unsafe6. But, for many, it’s a natural way to ease daily stress7.
Boosting Athletic Performance
Research shows that ashwagandha, an ancient Ayurvedic herb, could change the game for athletes and fitness lovers. It helps boost their physical performance8. Studies reveal that taking ashwagandha can raise VO2 max, a key measure of fitness89. It also helps increase muscle strength and size, and lessens muscle damage from exercise10.
Enhancing Endurance and Strength
Ashwagandha‘s benefits come from its anti-inflammatory and antioxidant effects, helping the body handle stress better8109. A study showed it improved cardio fitness and VO2 max in athletes8. Another study with elite Indian cyclists found it boosted VO2 max, time to exhaustion, and endurance10.
For strength and muscle growth, ashwagandha is a strong support10. A study with 64 people found that daily ashwagandha use increased strength, muscle size, and testosterone, and lowered muscle damage and fat10.
“Ashwagandha’s ability to enhance physical performance, strength, and endurance makes it a valuable supplement for athletes and fitness enthusiasts alike.”
Ashwagandha is a natural, effective way for athletes and active people to boost their performance8109.
Potential Mental Health Benefits
Several studies hint that ashwagandha could ease symptoms of depression and anxiety11. One study showed that ashwagandha helped reduce depression and anxiety in people with schizophrenia more than a placebo11. It might also boost cognitive skills like memory and focus in healthy folks and those with brain issues11. Its antioxidants and brain protectors could be why.
Ashwagandha‘s active parts, like withanolides, are known for their stress-fighting and anti-inflammatory traits12. A study in the Indian Journal of Psychological Medicine (2012) found that ashwagandha root lowered stress in adults12. The Journal of Clinical Psychopharmacology (2000) showed it eased anxiety in those with anxiety disorder12. Plus, PLOS ONE (2019) reported better sleep with ashwagandha extract12.
Studies also look into ashwagandha‘s effects on the brain12. A review in Cureus (2019) suggested it could improve brain function12. A 2014 study in the Journal of Clinical Research and Herbal Drugs found it lessened stress and boosted life quality in anxious people12.
Ashwagandha also helps lower stress and anxiety13. It’s been shown to improve sleep and help with blood sugar and triglycerides13.
“Ashwagandha’s antioxidant and neuroprotective effects may contribute to its potential mental health and cognitive benefits.”
While we need more studies, the current findings suggest ashwagandha could be a natural way to support mental health and brain function111213.
ashwagandha benefits
Ashwagandha is an Ayurvedic herb that helps men’s reproductive health and boosts testosterone. Studies show it can improve fertility and sexual function in men14.
This herb may increase sperm count and motility, and raise testosterone levels in infertile men14. In fact, 14% of men’s partners got pregnant after taking ashwagandha supplements14. It helps balance hormones and reduce stress, which can help with infertility14.
Ashwagandha also boosts muscle strength and size, thanks to its effect on testosterone14. Taking 500 to 600 milligrams daily can improve physical performance and muscle mass14.
For those wanting to boost libido and sexual function, ashwagandha is a good choice. Ashwagandha is known as a natural libido booster. Research shows it can help both men and women with sexual health15.
Studies suggest ashwagandha can help with male fertility, testosterone, and sexual function. It could be a great addition to men’s health routines141516.
Ashwagandha’s Multifaceted Benefits
Ashwagandha is also studied for its benefits in other areas. Some of these include:16
- Neuroprotective and anti-inflammatory properties
- Improvements in hyperglycemia, insulin sensitivity, and cytotoxic effects for type 2 diabetes models
- Positive effects on sexual health, hormonal imbalances, anxiety, depression, and sleep issues in women
- Relief in constipation, fatigue, anxiety, and stress
- Improvement in sleep quality for patients with insomnia
- Positive effects on symptoms of schizophrenia and markers of metabolic syndrome
- Enhancements in cognitive function for bipolar disorder patients
- Potential benefits for patients with osteoarthritis and rheumatoid arthritis
- Anticancer effects and mitigation of chemo-induced side effects
Ashwagandha is a versatile supplement that supports many health areas. Its benefits are backed by science16.
| Ashwagandha Dosage Recommendations | Potential Benefits |
|---|---|
| 500-600 mg per day | Improved physical performance and muscle building |
| 300 mg twice daily | Enhanced sleep quality and reduced stress and anxiety |
| 120-300 mg per day | General health and wellness benefits |
Always talk to a healthcare professional before starting ashwagandha or any supplement. Everyone’s needs and responses are different141516.
“Ashwagandha has been traditionally used as a natural libido booster, and recent research has supported its potential benefits for enhancing sexual health in both men and women.”
Blood Sugar Management
Recent studies show that ashwagandha could be good for managing blood sugar naturally17. A 2015 study in test tubes found it boosted insulin and made muscle cells more sensitive to insulin17. Also, a 2020 review suggested that ashwagandha could lower blood sugar in people with diabetes17.
Potential Antidiabetic Effects
Studies show ashwagandha can help control blood sugar in adults with stress-related health issues1718. It might work by making more insulin and helping cells take in glucose better1718.
A review found that ashwagandha didn’t have any bad effects in diabetes studies17. A 2020 study said it’s safe for everyone, even pregnant people, but it might affect the liver a bit17.
Using ashwagandha could be good for type 2 diabetes patients171819. It might lower blood sugar and change urine levels of certain substances171819.
These results are encouraging, but we need more studies to understand ashwagandha’s full benefits for blood sugar and diabetes17. People with diabetes should talk to their doctors before trying ashwagandha19.
| Ashwagandha for Diabetes | Potential Benefits |
|---|---|
| Insulin Secretion and Sensitivity | Ashwagandha may increase insulin secretion and improve insulin sensitivity in muscle cells1718. |
| Blood Glucose Reduction | Administering ashwagandha root powder may help lower blood glucose levels in people with diabetes1718. |
| Fasting Blood Glucose Management | Ashwagandha intake can effectively improve and manage fasting blood glucose levels in adults with stress-related health conditions1718. |
| Safety Profile | Ashwagandha is generally well-tolerated, with no reported adverse effects in studies on its use for diabetes1719. |
In summary, ashwagandha might help with blood sugar and diabetes management171819. But, we need more research to know how it works best and safely171819.
Anti-Inflammatory Properties
Ashwagandha, an ancient Ayurvedic herb, is now known for its anti-inflammatory benefits20. It has bioactive compounds like withanolides that may reduce body inflammation20. Studies on animals show that ashwagandha extracts can lower inflammatory markers like interleukin-10 (IL-10)20.
Ashwagandha’s anti-inflammatory effects come from its strong antioxidants and its ability to balance the immune system20. A study on humans found that ashwagandha reduced inflammatory proteins in COVID-19 patients more than a placebo20. Researchers are still studying how it works, but ashwagandha could be a natural way to fight inflammation and boost health20.
A review of studies also showed that ashwagandha helps with anxiety and stress, which are linked to inflammation21. This approach targets the root causes of inflammation, fitting with a holistic view of medicine21.
In summary, science backs ashwagandha’s anti-inflammatory effects, making it a natural option for fighting inflammation and improving health20. It could be a key part of a full health plan, helping with inflammatory conditions and supporting healing21.
Cognitive Enhancement
Ashwagandha is an ancient Ayurvedic herb that’s now getting more attention for its brain benefits. Studies show it could help improve memory, focus, and mental sharpness.22
In a 90-day study, 130 healthy adults took ashwagandha supplements. They saw better memory and fewer mistakes on tests than those who didn’t take it22. They also felt less stressed and slept better, which is key for a healthy brain22.
More research is showing ashwagandha’s benefits for the brain. Studies suggest it can help with neurotransmitters and protect the brain from damage.23
Ashwagandha isn’t just for healthy people. A study with people who have bipolar disorder showed it helped with brain function.23 It also helped with memory and staying focused, which can prevent feeling tired or slow24.
With more stress and brain challenges today, ashwagandha’s benefits are very useful. About 40% of Americans use ashwagandha to handle stress and anxiety, and more people are looking into it.22
As more research comes in, ashwagandha could be a great natural way to boost brain health and mental performance.
Sleep Quality Improvement
Ashwagandha is a key herb in Ayurvedic medicine, known for helping with sleep issues caused by stress and anxiety25. Studies show that ashwagandha supplements can make sleep better and help you fall asleep faster26. It’s thought that ashwagandha’s calming effects help with sleep25. It might also affect sleep cycles and the chemicals that control sleep25.
Research points to ashwagandha as a natural way to better sleep26. A 2021 study found that 80 people taking ashwagandha got better sleep, especially those with insomnia26. Another study in 2019 showed it helped people fall asleep faster and sleep better26. A 2020 study with 150 healthy people found a 72% better sleep quality with ashwagandha compared to the placebo group26.
Studies suggest effective doses of ashwagandha include 1-2 grams daily, or 225-600 milligrams in capsules or tablets26. Taking 1-2 milliliters of liquid extract or 1-2 cups of tea daily can also help26. You might start seeing better sleep after a few weeks, but results can vary26. Ashwagandha is best taken during the day, unlike melatonin which is for before bed26.
Ashwagandha is usually safe, but it can cause stomach issues, rare allergies, and affect blood sugar or pressure medications26. Always talk to a doctor before starting ashwagandha to avoid any problems25.
“Sleep disorders and sleep deprivation are recognized as an unmet public health problem.”27
The National Library of Medicine says ashwagandha can be taken up to 1000mg daily for 12 weeks, but there’s no standard dose25. You can find ashwagandha in teas, powders, supplements, tinctures, gummies, or raw form, each with different levels of active compounds25.
Ashwagandha grows in parts of India, Africa, and the Middle East and has been used for thousands of years in Ayurvedic medicine25. It could be a natural way to improve sleep and overall health for those looking for better rest.
Cardiovascular Health
Ashwagandha is an Ayurvedic herb that may help with heart health and endurance. Studies show it could improve VO2 max, a measure of fitness28. VO2 max is how much oxygen your body uses during exercise. Higher levels mean better heart health and exercise ability29.
Studies on animals show Ashwagandha helps heart health in rats and frogs28. It also helped young adults improve their physical and heart health2829.
Ashwagandha protects the heart from damage and may help with inflammation2811. This could be good for heart health.
We don’t fully understand how Ashwagandha boosts VO2 max and endurance yet. It might help muscles use oxygen better29. But, it looks promising for heart fitness and endurance.
Cardiovascular issues are rising worldwide. Doctors now stress the need for better heart health and fitness29. Supplements like Ashwagandha can help with endurance and health29.
In Ayurvedic medicine, Ashwagandha is known for fighting heart diseases29. It can boost aerobic capacity, muscle, and coordination29.
A study looked at Ashwagandha’s effects on fitness in healthy people and athletes. No side effects were found with 1000 mg daily for four weeks29.
As research goes on, Ashwagandha seems like a natural way to support heart health and endurance. Limited Time Offer!
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Liver Detox Supplement
Ashwagandha is an ancient Ayurvedic herb known for reducing stress and boosting performance. New studies suggest it may also help with liver health33. It contains compounds like withanolides that protect the liver and aid in detoxification33.
Early research shows ashwagandha supplements might lower liver damage markers and enhance liver health33. A study found diabetic mice with liver issues improved their liver enzyme levels with ashwagandha extracts33. Mice given ashwagandha before toxin exposure showed less liver damage than those without it33. It also helped mice with fatty liver disease by improving liver function tests33.
But, some people taking ashwagandha have reported liver problems33. Symptoms included jaundice, nausea, and abdominal pain, with doses between 450–1,350 mg33. Most cases cleared up after stopping the supplements, with no lasting harm33. Some people developed liver issues after increasing their ashwagandha intake33.
When using ashwagandha for liver detox, stick to recommended doses and talk to a healthcare professional, especially if you have health issues34. Aim for 300-500 mg daily for liver health34. Check the product details as different brands offer varying doses33.
Ashwagandha could be a great addition to your wellness routine, supporting liver health and offering other benefits35. Adding this adaptogen to your routine might help your liver detox naturally and boost your overall health34.
If you’re looking into Ashwagandha for liver support, Limited Time Offer! – Fitness Coffee 2024 or Liver Detox 2024 might be good options. Always talk to your healthcare provider before starting any new supplements333435.
Dosage and Safety Considerations
Ashwagandha is usually safe for most people when taken in the right amounts36. But, there are some important things to remember. Most studies use 300-600 mg of ashwagandha extract each day36. Start with a small dose and increase it as needed.
Consulting with Healthcare Professionals
If you have health issues like autoimmune disorders or thyroid problems, talk to a doctor before taking ashwagandha36. Also, tell your doctor about any other medicines you’re taking. Ashwagandha might change how they work or increase their effects36. Overall, ashwagandha is considered safe and well-liked when used carefully.
| Study | Key Findings |
|---|---|
| Ashwagandha Safety and Efficacy Study | A study on the safety and effectiveness of a high concentration full-spectrum extract of Ashwagandha root was published in the Indian Journal of Psychological Medicine in 201237. |
| Ashwagandha and Hypertension | Research looked at how Ashwagandha affects people with high blood pressure and was published in Ethno Medicine in 201237. |
| Ashwagandha and Diabetes | Study examined the impact of Withania somnifera on insulin sensitivity in rats with type 2 diabetes, published in Basic and Clinical Pharmacology and Toxicology in 200837. |
Ashwagandha is generally safe for up to 3 months, with mild side effects like stomach upset and drowsiness36. But, some people have had liver problems from taking it, including liver damage and high bilirubin levels36.
“Experts advise against ashwagandha use for pregnant women, breastfeeding moms, and warn of possible testosterone level increases.”36
We don’t have enough information on ashwagandha’s safety over long periods, and it might interact with thyroid medications36. Always talk to a healthcare professional before adding ashwagandha to your routine, especially if you have health issues or are on other medications.
Conclusion
Ashwagandha is a powerful Ayurvedic herb with many health benefits38. It has been used for nearly 3000 years in Ayurvedic medicine38. People are now interested in its benefits for stress, brain function, and physical performance38. Research shows ashwagandha could be great for a healthy lifestyle.
This herb can help with stress and anxiety39 and improve sports performance and brain function38. It may also protect the brain, reduce inflammation, and help with infertility, cancer, diabetes, and sleep issues38. Adding ashwagandha supplements to your daily routine could boost your health.
Even though we need more big studies, the current research looks promising40. Talk to a healthcare expert to see if ashwagandha is good for you. It could be a natural way to improve your health38. With ashwagandha, you can naturally enhance your well-being and understand why take ashwagandha and its ashwagandha benefits summary.
FAQ
What is ashwagandha and how has it been used traditionally?
Ashwagandha is a safe herb used in Ayurvedic medicine for centuries. It’s called an “adaptogen” because it helps the body handle stress and keep balance.
How can ashwagandha help reduce stress and anxiety?
Studies show ashwagandha supplements can lower stress and cortisol levels. It helps the body deal with stress better.
Can ashwagandha enhance athletic performance and endurance?
Yes, it might boost strength, endurance, and how well the body uses oxygen. Studies show it can increase VO2 max, a key fitness measure.
Does ashwagandha have any mental health and cognitive benefits?
Some studies suggest it can help with depression and anxiety. It might also improve memory, attention, and how fast you process information.
How can ashwagandha benefit male reproductive health and testosterone levels?
It can increase sperm count, motility, and testosterone in men with fertility issues. It may balance reproductive hormones and reduce stress.
Can ashwagandha help with blood sugar regulation and management of diabetes?
It might help control blood sugar and diabetes. A review of 24 studies found it lowered blood sugar, HbA1c, insulin, and stress markers.
What are the anti-inflammatory properties of ashwagandha?
It has compounds that may reduce inflammation. Studies show it can lower inflammatory markers in animals and humans.
How can ashwagandha benefit cognitive function and brain health?
It can improve memory, attention, reaction time, and processing speed. Its antioxidants and effects on neurotransmitters may help.
Can ashwagandha help improve sleep quality?
Yes, it can make sleep better and help you fall asleep faster. Its stress and anxiety relief may help with sleep.
How can ashwagandha support cardiovascular health and endurance?
It can boost VO2 max, a fitness measure, by improving oxygen use and delivery to muscles.
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