Discover the Amazing Benefits of Ashwagandha: Nature’s Stress-Busting Superfood

Melissa Moure

Health

ashwagandha benefits

Yefdw – Ashwagandha, also known as “Indian ginseng” or by its botanical name Withania somnifera, is an herb that has been used for over 3,000 years in Ayurvedic medicine. This small shrub with yellow flowers is native to India and Southeast Asia. The root and berry are used to make supplements, teas and extracts.

Ashwagandha is considered an “adaptogen”, meaning it can help your body manage stress. It’s thought to work by reducing levels of cortisol, a hormone produced by the adrenal glands in response to stress. The active compounds in ashwagandha called withanolides are believed to be responsible for its stress-lowering effects.

The Top Health Benefits of Ashwagandha

1. Reduces Stress and Anxiety

One of the most well-knownย ashwagandha benefitsย is its ability to reduce stress and anxiety. In one 60-day study in 64 people with chronic stress, those who took ashwagandha reported a 69% average reduction in anxiety and insomnia, compared to 11% in the placebo group.

Another 6-week study found that 88% of people who took ashwagandha reported less anxiety, compared to 50% of those who took a placebo. Ashwagandha helps reduce stress by lowering cortisol levels. Cortisol is known as the “stress hormone” because your adrenal glands release it in response to stress as well as when your blood sugar levels get too low.

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2. Boosts Brain Function and Memory

Ashwagandha may help improve brain function, including memory. One 8-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.

Another 2-month study found that taking ashwagandha improved performance on cognitive tasks and reaction times compared to a placebo. The herb also prevented the loss of brain cells and actually promoted the growth of new nerve cells and synapses. Animal studies suggest that ashwagandha may mitigate memory and brain function problems caused by injury or disease.

3. Enhances Athletic Performance

Research shows ashwagandha can boost athletic performance. In one study, men who took 600 mg of ashwagandha per day and participated in resistance training had significantly greater gains in muscle strength and size compared to a placebo group.

Another 8-week study in 57 men found that ashwagandha intake was associated with significant increases in muscle mass and strength. These strength improvements may be due to ashwagandha’s ability to increase testosterone levels. One study found that ashwagandha increased testosterone levels by 17% on average.

4. May Help Fight Depression

Although it hasn’t been thoroughly studied, a few studies suggest ashwagandha may help alleviate depression. In one controlled 60-day study in 64 stressed adults, those who took 600 mg of ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase.

However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear. More research is needed before any definitive claims can be made. Still, based on its stress-reducing and mood-enhancing properties, ashwagandha may be a helpful supplement for some people with depression.

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5. Reduces Blood Sugar Levels

Ashwagandha may help reduce blood sugar levels. Several studies have found that ashwagandha can lower blood sugar in both healthy people and those with diabetes:

  • In one 4-week study in people with schizophrenia, those treated with ashwagandha had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared to 4.5 mg/dL in those who received a placebo.
  • In another study, ashwagandha was shown to increase insulin secretion and improve insulin sensitivity in muscle cells.
  • One review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.

6. May Reduce Inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body. In one study, adults who took 250โ€“500 mg of standardized ashwagandha extract daily had up to a 30% reduction in C-reactive protein (CRP) โ€” a marker of inflammation โ€” compared to a 6% decrease in the placebo group.

In another study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced CRP levels by 54% more than a placebo. The treatment also reduced levels of other inflammatory markers, including interleukin-6 (IL-6), tumor necrosis factor alpha (TNF-ษ‘) and interleukin-10 (IL-10).

7. May Improve Sleep

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues. One study in 50 adults ages 65โ€“80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.

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Additionally, one review of five high-quality studies found that ashwagandha had a small but significant positive effect on overall sleep quality. Taking ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up.

How to Take Ashwagandha

Ashwagandha is available in the form of capsules, powders, tinctures and teas. There is no standard dosage, but most supplements contain between 250โ€“1,500 mg of ashwagandha extract per serving. The recommended dosage varies depending on the type of supplement:

  • Capsule: 250โ€“1,500 mg per day, divided into two doses
  • Powder: 1โ€“2 teaspoons (about 5โ€“10 grams) per day, mixed into beverages or smoothies
  • Tincture: 2โ€“4 mL, three times per day
  • Tea: 1 cup of tea, up to three times per day

It’s best to start with a low dose and increase gradually over time to assess your tolerance and find the optimal dosage that works for you. Ashwagandha is generally well tolerated, but some people may experience side effects like headaches, sleepiness and stomach upset.

The Bottom Line

Ashwagandha is an ancient medicinal herb with multiple health benefits. It can reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function. Supplementing with ashwagandha may be an easy and effective way to improve your health and quality of life. If you want to try ashwagandha, talk to your doctor first to make sure it’s right for you, especially if you have any health conditions or take medications.

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