One of the most crucial herbs in Ayurveda, a traditional alternative medicine founded on Indian ideas of natural healing, is Ashwagandha. It is frequently used for stress. Its usage as an “adaptogen” is not well supported by the evidence.
As an adaptogen, ashwagandha has historically been used for a variety of stress-related ailments. Adaptogens are thought to aid the body’s defense against both physical and emotional stress. Insomnia, aging, anxiety, and many more conditions are just a few of the ones it is used for.
What is Ashwagandha?
Ashwagandha belongs to a group of herbs known as adaptogens, which are used in the form of teas, powders, tinctures, supplements, or in their raw state for their health advantages.
Ashwagandha is a plant with herbal roots and berries that is also referred to as Indian ginseng, winter cherry, or with its scientific name, Withania Somnifera.
Benefits of Ashwagandha
As scientists from all over the world investigate ashwagandha’s effectiveness against a range of illnesses, research on the herb continues to advance. Here are a few Ashwagandha advantages supported by science.
1. Relieves stress and anxiety
Perhaps the most well-known benefit of ashwagandha is its capacity to reduce stress. This benefit is proven by numerous research, which shows that ashwagandha dramatically lowers individuals’ stress and anxiety levels.
Researchers from one particular study found that subjects slept far better while taking ashwagandha than when taking a placebo, proving that the herb can also improve the quality of sleep.
2. Lowers blood sugar level
Ashwagandha was proven to be beneficial in lowering triglycerides and blood sugar levels in a few minor clinical studies. In one study, the blood sugar-lowering properties of ashwagandha were compared to those of drugs used to treat type 2 diabetes.
3. Increases muscle mass and Strength
The effectiveness of ashwagandha in increasing muscle mass and strength is still being researched. According to one study, participants had more strength and speed. Another study found that taking ashwagandha decreased cholesterol levels and body fat percentage while increasing muscle power. Some participants reported having better sleep as well, although the researchers did not evaluate ashwagandha use with a placebo.
In another trial that only included male participants, ashwagandha treatments produced favorable outcomes. Men who received ashwagandha experienced significant reductions in body fat percentage and post-workout muscle damage, as well as improvements in muscle strength (as assessed by bench press and leg extension activities) and size in their arms and chests as compared to the placebo group.
4. Improves sexual intimacy
According to at least one clinical trial, ashwagandha can help women who are having sexual dysfunction. According to participant self-reports, the administration of ashwagandha significantly improved arousal, lubrication, orgasm, and satisfaction. Additionally, it greatly increased the quantity of successful sexual interactions and reduced measurements of suffering related to their sexuality and sex lives.
For males, ashwagandha might have positive effects on reproduction. By readjusting the levels of reproductive hormones, giving ashwagandha to infertile men has been proven to considerably enhance sperm quality. 14 percent of the male patients’ partners were pregnant after one trial.
Separately, ashwagandha was found to enhance testosterone levels in male but not female volunteers in a stress-related study, according to researchers. Another investigation into the impact of ashwagandha on male muscle strength found that testosterone levels significantly increased.
6. Sharpens memory, and improve focus
Ashwagandha calm and stress relief gummies may aid in enhancing mental acuity, memory, and the capacity for effective motor responses. Ashwagandha significantly reduced participants’ reaction times in small studies when compared to placebo during cognitive and motor assessments.
According to one study, ashwagandha dramatically increased participants’ capacity for sustained attention, as well as their short- and long-term memory across a range of tasks.
7. Improve heart health
Ashwagandha has been found to raise VO2 max levels, which are the greatest amounts of oxygen your body can take in while working out.
The efficiency with which the heart and lungs supply oxygen to the muscles during physical activity is gauged using these levels of cardiorespiratory endurance. Therefore, higher VO2 max values can be a sign of a heart that is healthy and capable of functioning well in certain conditions.
Ashwagandha is available in many different forms. Gummies, capsules, liquid drops, and powders that you can blend into beverages are among the forms it comes in. Whatever route you choose, the typical dosage is 500 mg twice daily. The quality of the ashwagandha supplement has the biggest impact on safety. Seek out ashwagandha for depression supplements that have undergone independent testing and verification.
Traditional medicine with numerous potential health advantages is ashwagandha. According to study results, stress relief gummies ashwagandha may assist in a sound sleep, lessen anxiety and stress, and even enhance cognitive functioning in some individuals. For the majority of people, ashwagandha is regarded as relatively safe. Before including ashwagandha for sleep in your regimen, you should see a healthcare provider because it isn’t suitable for everyone.