Ashwagandha is one of the most crucial herbs in Ayurveda, a traditional alternative medicine founded on Indian ideas of natural healing. It belongs to a group of herbs known as adaptogens, used in teas, powders, tinctures, supplements, or their raw state for their health advantages.
Ashwagandha’s scientific name is Withania somnifera; however, it is commonly referred to as “Indian ginseng” and “winter cherry” by many people.
For hundreds and thousands of years, people worldwide have taken ashwagandha to reduce stress, boost energy, and sharpen focus. It has also been used in conventional Indian Ayurvedic medicine to treat various ailments, including pain and inflammation, sleeplessness, and poor nutrition.
Potential Benefits of Ashwagandha
Based on various studies and research, the following are the most potential advantages of ashwagandha when taken daily.
1. It May Help Reduce Stress and Anxiety
The potential of ashwagandha to lessen stress is likely its most well-known use. It is categorized as an adaptogen, a chemical that aids the body in overcoming anxiety. Heat shock proteins (Hsp70), stress-activated c-Jun N-terminal protein kinase (JNK-1), and cortisol are among the stress mediators that ashwagandha appears to regulate.
Additionally, it lessens the activity of the body’s HPA axis, which controls how your body responds to stress. In a short trial with 58 participants, those who consumed either 250 or 600 mg of ashwagandha extract daily for eight weeks experienced considerably lower levels of perceived stress and cortisol than those who consumed any other supplement.
Another study involving 60 individuals shows people who consumed 240 mg of ashwagandha extract daily for two months experienced much lower anxiety levels than those who were taking other medications. Ashwagandha may therefore be a useful supplement for stress and anxiety.
2. May Enhance Athletic Performance
As per many studies, Ashwagandha may improve athletic performance, thus making it a desirable supplement for athletes. Twelve trials of men and women were considered who took ashwagandha doses of 120 mg to 1,250 mg daily. According to those findings, the plant may improve physical performance, including stamina and oxygen consumption during exercise.
Ashwagandha is also known to boost muscular strength. In one study, men who did weight training for eight weeks while taking 600 mg of Ashwagandha daily saw considerably more significant muscle strength and size gains than those who took another supplement.
3. It May Aid in Increasing Testosterone Levels and Fertility In Males
Some research has indicated that ashwagandha supplements can improve male fertility and raise testosterone levels.
In one study, 43 overweight men aged 40 to 70 who had mild fatigue were administered ashwagandha extract tablets for eight weeks. It was seen that DHEA-S, a sex hormone involved in the synthesis of testosterone, increased by 18% more during the ashwagandha treatment. A 14.7% increase in testosterone was seen in participants who took the herb compared to any other supplement.
Furthermore, a meta-analysis of four research studies revealed that ashwagandha administration significantly raised semen volume, sperm concentration, and sperm motility in men with low sperm counts.
4. It May Lower Blood Glucose Levels
Ashwagandha may also help those with diabetes or high blood sugar levels. Ashwagandha administration significantly lowered blood sugar, haemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers, according to an analysis of 24 investigations, including five clinical studies in persons with diabetes.
Withaferin A (WA), a component in ashwagandha, is thought to have potent anti-diabetic properties and may allow your body cells to absorb glucose from your bloodstream.
5. May Lessen Inflammation
According to research, Withania Somnifera (WS) affects the body’s inflammatory pathways, including nuclear factor kappa B (NF-B) and nuclear factor erythroid 2-related factor 2. (Nrf2). Compounds in ashwagandha may aid in lessening inflammation in the body.
As per some strong evidence, ashwagandha may also assist in lowering inflammatory indicators in people. Adults who were under stress were given ashwagandha extract for 60 days in one study from 2008.
6. May Enhance Mental Processes, Including Memory
Ashwagandha supplementation might enhance cognitive function.
Early research suggests that ashwagandha may enhance cognitive functioning in several populations, including older persons with mild cognitive impairment and people with schizophrenia. This review, which comprised five clinical investigations, made this observation.
It might be advantageous for mental processes such as;
- Executive function
- Attention
- Response time
- Cognitive task performance
A study on 50 adults found that consuming 600 mg of ashwagandha extract daily for eight weeks significantly improved the following measures:
- Information processing speed
- Short-term and long-term memories
- Attention span
7. Might Enhance Sleep
Ashwagandha is commonly used to encourage sound sleep, and some research indicates it may be effective for other sleep-related problems. For instance, a study of 50 adults aged 65 to 80 revealed that taking 600 mg of ashwagandha root daily for 12 weeks may enhance the quality of their sleep and mental alertness.
An evaluation of five high-quality trials also revealed that ashwagandha substantially improved total sleep quality. According to the researchers, the results were more prominent in individuals with insomnia and in those who took more than 600 mg per day for eight weeks or longer. People who took ashwagandha reported feeling less anxious and more awake when they woke up
The Bottom Line
Ashwagandha is a well-known traditional medicine with numerous potential health advantages. It is non-toxic and is used worldwide for its ability to reduce stress and anxiety. For many people all across the world, ashwagandha is regarded as relatively safe. The herb is used to cure a variety of ailments, including rheumatism and sleeplessness, and is a crucial component of the centuries-old Indian traditional medical system known as Ayurveda.
According to many study results stated above, it may assist in sound sleep, lessen anxiety and stress, and even enhance cognitive functioning in some individuals. However, before including ashwagandha in your regimen, consult your doctor or a healthcare provider, as it isn’t suitable for everyone. They might interfere with the effects of other medications you’re taking. Also, if you are pregnant or have certain medical conditions, please consult your gynaecologist before taking any supplements.
