Native to both India and Southeast Asia, Ashwagandha is a non-toxic herb with profound importance in Ayurveda, a traditional system of alternative medicine based on India’s principles of natural healing. Over countless centuries, this plant has been utilized for its remarkable health benefits, providing relief for a diverse range of health conditions. In this article we will discuss about Proven Health Benefits of Ashwagandha to make every person aware about it.
Ashwagandha possesses the potential to offer various advantages, including the enhancement of athletic performance and the promotion of better sleep. Although initial research suggests its potential in aiding individuals with conditions like anxiety and infertility, it’s important to emphasize that more robust and extensive studies are necessary to establish these effects conclusively.
Ashwagandha occupies a significant role within the domain of Ayurveda, an ancient system of alternative medicine rooted in India’s age-old principles of natural healing.
Throughout history, ashwagandha has been a trusted remedy for stress reduction, increased energy levels, and heightened concentration.
The name “Ashwagandha” finds its origins in Sanskrit, translating to “smell of the horse,” symbolizing both the herb’s aroma and its potential to enhance strength.
Botanically recognized as Withania somnifera, it is also referred to by various other names, including “Indian ginseng” and “winter cherry.”
This shrub, adorned with yellow blossoms, is indigenous to the regions of India and Southeast Asia. Extracts or powder derived from its roots or leaves are widely employed to address a diverse range of conditions, encompassing anxiety and fertility issues.
Here are 8 potential ashwagandha benefits, based on research.
1. May help reduce anxiety and stress
Ashwagandha is widely acclaimed for its stress-reducing properties, and it is categorized as an adaptogen, substances that support the body in managing stress.
Ashwagandha exhibits the potential to modulate crucial stress mediators, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).
Moreover, it effectively reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a pivotal system that regulates the body’s stress response.
Research findings indicate that Ashwagandha supplements hold promise in effectively alleviating stress and anxiety.
In a limited-scale study involving 58 participants, individuals who took either 250 mg or 600 mg of ashwagandha extract daily for 8 weeks experienced notable reductions in perceived stress levels and cortisol, a stress hormone, when compared to those who received a placebo.
Additionally, those who supplemented with ashwagandha reported improved sleep quality in contrast to the placebo group.
Another study with 60 participants showed that those who were provided a daily dose of 240 mg of ashwagandha extract for 60 days exhibited significant reductions in anxiety compared to those who were given a placebo.
These initial research findings suggest that ashwagandha may have potential as a valuable supplement for managing stress and anxiety.
However, it’s important to note that a comprehensive review of studies conducted in 2021 concluded that there is insufficient evidence to establish a consensus regarding the optimal dosage and form of ashwagandha for the treatment of stress-related neuropsychiatric disorders, such as anxiety.
Summary
Ashwagandha demonstrates potential in potentially alleviating symptoms of stress and anxiety. However, it’s essential to emphasize that additional research is needed to establish a consensus regarding the most appropriate forms and dosages for effectively addressing stress and related disorders.
2. May benefit athletic performance
Research findings indicate that ashwagandha has the potential to offer valuable benefits for athletic performance, rendering it a noteworthy supplement for athletes.
A comprehensive analysis, encompassing 12 studies with participants taking ashwagandha doses ranging from 120 mg to 1,250 mg daily, suggests that this herb can contribute to improvements in physical performance, including enhancements in strength and more efficient oxygen utilization during exercise.
Furthermore, in another review involving five studies, ashwagandha was found to significantly elevate maximum oxygen consumption (VO2 max) in both healthy adults and athletes. VO2 max is a key metric measuring an individual’s utmost capacity to use oxygen during intense physical activity, serving as an indicator of cardiovascular and pulmonary fitness.
Maintaining an optimal VO2 max is of considerable importance, not solely for athletes but also for individuals who may not be actively involved in sports. A lower VO2 max is correlated with an elevated risk of mortality, while a higher VO2 max is associated with a reduced likelihood of heart disease.
Furthermore, ashwagandha has demonstrated potential in enhancing muscle strength.
A study conducted in 2015 involving male participants who regularly consumed a daily dosage of 600 mg of ashwagandha and participated in an 8-week resistance training program revealed significant improvements in both muscle strength and size compared to a control group that received a placebo.
Summary
Ashwagandha exhibits the potential to elevate various facets of physical performance in both athletes and individuals in good health, encompassing enhancements in parameters such as VO2 max and strength.
3. May alleviate symptoms of certain mental health conditions.
Some evidence suggests that ashwagandha may exert a favorable influence on symptoms associated with various mental health conditions, including depression, within specific populations.
For example, in a study involving 66 individuals diagnosed with schizophrenia who were concurrently experiencing symptoms of depression and anxiety, those who were administered a daily dose of 1,000 mg of ashwagandha extract over a span of 12 weeks experienced more substantial reductions in both depression and anxiety symptoms when compared to those who received a placebo.
Furthermore, although limited, research from 2013 hints at potential benefits of ashwagandha in ameliorating cognitive impairment in individuals with bipolar disorder.
A comprehensive review undertaken in 2021 concluded that ashwagandha might hold promise in the management of conditions such as depression, anxiety, insomnia, and other mental health-related and neurological issues.
Nevertheless, it is crucial to underscore the necessity for further research to thoroughly explore these potential applications.
Summary
The existing but limited research suggests that ashwagandha may hold the potential to alleviate symptoms of depression and offer advantages to individuals with particular mental health conditions. However, it is imperative to emphasize that further research is necessary to thoroughly explore and confirm these potential effects.
4. May help to increased testosterone levels and enhance fertility in men
Ashwagandha supplements have shown potential in supporting male fertility and increasing testosterone levels, as evidenced by specific studies.
In a particular study, 43 males aged 40–70, characterized by being overweight and experiencing mild fatigue, were administered tablets containing ashwagandha extract or a placebo daily for an 8-week period. This treatment resulted in an 18% greater increase in DHEA-S, a sex hormone vital for testosterone production. Additionally, participants who received the ashwagandha supplement experienced a 14.7% greater increase in testosterone compared to those who took the placebo.
Moreover, an analysis of four studies revealed that ashwagandha treatment led to significant improvements in sperm concentration, semen volume, and sperm motility in males with low sperm count. It also exhibited the capacity to enhance sperm concentration and motility in males with normal sperm count.
Summary
Ashwagandha holds promise as a potential enhancer of testosterone levels and could provide specific benefits for male fertility. However, it is essential to conduct additional research to comprehensively explore these potential effects.
5. May reduce blood sugar levels
There is limited evidence suggesting that ashwagandha may provide potential benefits to individuals dealing with diabetes or elevated blood sugar levels.
An examination of 24 studies, including 5 clinical trials involving patients with diabetes, unveiled that the administration of ashwagandha resulted in significant reductions in blood sugar levels, hemoglobin A1c (HbA1c), insulin levels, blood lipid levels, and indicators of oxidative stress.
This favorable outcome could be attributed to specific compounds naturally occurring in ashwagandha, particularly one called withaferin A (WA), which demonstrates robust antidiabetic properties and may enhance the absorption of glucose by cells from the bloodstream.
Summary
Limited evidence suggests that ashwagandha may have the potential to reduce blood sugar levels by affecting insulin secretion and improving the cells’ capacity to absorb glucose from the bloodstream.
6. May reduce inflammation
Ashwagandha contains specific compounds, including WA, which have the potential to alleviate inflammation within the body.
Animal studies have suggested that WA might also play a role in reducing inflammatory proteins, such as interleukin-10 (IL-10). Moreover, there is some evidence indicating that ashwagandha could offer beneficial effects in reducing inflammatory markers in humans.
In a study conducted in 2021, individuals diagnosed with COVID-19 received an Ayurvedic remedy comprising 0.5 grams of ashwagandha and other herbal ingredients twice daily for a period of 7 days. The results demonstrated a decrease in the levels of inflammatory markers, including CRP, IL-6, and TNF-α, when compared to a placebo.
The treatment blend also comprised:
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1 gram of giloy ghanvati (Tinospora cordifolia)
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2 grams of swasari ras (a traditional herbal-mineral combination)
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0.5 grams of tulsi ghanvati (Ocimum sanctum)
However, it’s important to note that there is limited research available concerning the potential anti-inflammatory effects of ashwagandha.
Summary
Ashwagandha holds the promise of reducing inflammatory markers in the body. however, additional research is required to substantiate its efficacy.
7. May improve brain function, including memory
An extensive evaluation, incorporating data from five clinical studies, has uncovered initial evidence indicating that ashwagandha may have the potential to improve cognitive performance in particular demographics, including older adults facing mild cognitive impairment and individuals with schizophrenia.
The cognitive functions that may potentially see enhancements include:
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Executive functioning
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Attention
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Reaction time
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Performance on cognitive tasks
In a study that included 50 adults, the provision of 600 mg of ashwagandha extract daily over an 8-week period led to significant improvements in various metrics when compared to a placebo:
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Immediate and general memory
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Attention
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Information-processing speed
The researchers noted that ashwagandha includes compounds, such as WA, which demonstrate antioxidant properties within the brain, potentially supporting enhanced cognitive well-being.
Summary
Supplementation with Ashwagandha has demonstrated promise in improving memory, reaction time, and task performance in particular populations. However, additional research is necessary to validate these outcomes.
8. May help improve sleep
Many people turn to ashwagandha to promote better sleep, and there is evidence suggesting its potential advantages for sleep-related issues.
For example, in a study with 50 adults aged 65–80, taking 600 mg of ashwagandha root daily for 12 weeks significantly improved both sleep quality and mental alertness upon waking, compared to a placebo treatment.
Furthermore, an extensive evaluation that integrated results from five rigorously conducted studies suggested that ashwagandha exhibited:
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A mild yet notable improvement in overall sleep quality.
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Reduction in anxiety levels.
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Improved morning alertness upon awakening.
These effects were particularly prominent in individuals experiencing insomnia and those who ingested more than 600 mg daily for a period lasting 8 weeks or longer.
Summary
Recent studies suggest that ashwagandha might be a valuable natural remedy for improving sleep, offering potential benefits, especially for individuals dealing with insomnia.
Safety and side effects
Ashwagandha is typically regarded as safe for the majority of individuals when used for a period of up to 3 months, although the potential long-term effects are still not well understood.
However, it’s important to exercise caution, as ashwagandha may not be suitable for individuals who:
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Are pregnant, as high doses may pose a risk of pregnancy-related complications.
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Are breastfeeding.
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Have hormone-sensitive prostate cancer.
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Are taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates.
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Are preparing for surgery.
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Have an autoimmune or thyroid disorder.
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Have liver problems.
Some individuals who take ashwagandha supplements have reported encountering the following unfavorable effects:
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Upper gastrointestinal discomfort
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Drowsiness
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Diarrhea
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Vomiting
It’s essential to be aware that the impacts of ashwagandha may not become apparent immediately, and it may require several months of use before noticeable improvements are noticed.
Always seek advice from a healthcare provider to ensure that ashwagandha or any other supplements are safe and suitable for your individual requirements.
Dosage
Guidelines for ashwagandha dosing can vary considerably. For instance, research has shown that doses ranging from 250–1,250 mg per day can prove effective for addressing different conditions. If you have questions regarding the proper way to take ashwagandha, it is recommended to seek advice from a healthcare professional.
Ashwagandha can be ingested in diverse manners, either as a single dose or divided into multiple doses throughout the day. You can also opt to take it with meals or on an empty stomach.
Summary
Though ashwagandha is generally deemed safe for most people, it may not be appropriate for all individuals. It is essential to consult a healthcare professional before initiating ashwagandha use to ensure its suitability for your unique circumstances and to establish an accurate dosage.
Frequently asked questions
What does ashwagandha do for your body?
Ashwagandha offers potential benefits that include:
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Stress reduction
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Improved sleep
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Memory enhancement
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Positive influence on male fertility
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Inflammation reduction
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Blood sugar level management
Is it acceptable to use ashwagandha daily?
Ashwagandha’s advantages may take time to manifest, and it’s generally recommended to follow a daily dosage as prescribed by a healthcare professional. Nevertheless, the long-term consequences of continuous daily use remain unclear, and experts advise restricting its usage to a period of up to 3 months.
Who should not take ashwagandha?
Ashwagandha may not be recommended for the following individuals:
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Expectant mothers
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Nursing mothers
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Individuals dealing with prostate cancer, thyroid disorders, or autoimmune conditions
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People scheduled for surgery
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Individuals with liver concerns
Those who are currently taking benzodiazepines or other medications
It is important to consult a healthcare professional before incorporating ashwagandha into your routine.
The bottom line
Ashwagandha is an ancient medicinal herb known for its numerous potential health benefits.
Scientific research suggests that it may assist in reducing anxiety and stress, promoting peaceful sleep, and potentially improving cognitive function, particularly in specific populations.
In the short term, ashwagandha is likely safe for the majority of individuals. Nevertheless, its suitability may vary among individuals, so it’s crucial to seek advice from a healthcare professional before including ashwagandha in your daily routine.
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