Last Updated on October 8, 2023
The numerous health benefits connected to the Ashwagandha root have been confirmed by science. This powerful medicinal herb has been shown to provide a range of positive effects.
In recent times, Ashwagandha has been gaining recognition in the U.S. because of its ability to reduce stress and anxiety. This non-toxic herb has been a fundamental part of Ayurveda, the traditional medical system of India, for centuries and is used to treat ailments like rheumatism and insomnia.
According to Andrea Fossati, M.D., an integrative healthcare specialist in Vermont, the physiological effects of something are interconnected. As an example, she states that stress reduction leads to lower cortisol levels, which in turn leads to improved blood sugar control.
Although there have been a variety of trials involving ashwagandha, they have been conducted on very few people. Additional and more extensive research needs to be conducted in order to demonstrate the alleged advantages of the herb, particularly in the long run.
An Overview of Ashwagandha
This article will provide an overview of the herb Ashwagandha and explain its uses.
Belonging to the class of adaptogens, Ashwagandha is known for its healing properties when consumed in the form of teas, powders, tinctures, supplements, or in its natural state.
This herbal shrub, popularly known as Indian ginseng, winter cherry, or Withania somnifera, has roots and berries that are utilized for their medicinal values.
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Well-known Health Benefits of Ashwagandha
7 Advantages to Becoming Familiar With:
- Boosting Immune System
- Enhancing Memory & Cognition
- Reducing Stress & Anxiety
- Regulating Blood Sugar
- Increasing Stamina & Strength
- Improving Sleep Quality
- Enhancing Fertility
As researchers around the globe investigate its potential for treating various conditions, the study of ashwagandha is advancing.
The following are some of the advantages that have been scientifically demonstrated to be associated with ashwagandha.
1. Decreases Stress and Worries
Ashwagandha is renowned for its capacity to reduce stress and anxiety in individuals. Studies have shown that it has the ability to drastically decrease stress and anxiety in participants.
A research study demonstrated that ashwagandha can be beneficial in terms of sleep quality; it was observed that people who took doses of the herb reported far better sleep than those who received a placebo.
2. Reducing Glucose and Lipid Levels
It has been proven that eating healthy foods can help lower blood sugar and fat levels in the body.
Research in a couple of small-scale clinical studies has suggested that ashwagandha can be useful in lowering blood glucose levels and triglycerides (the most common type of fat in the blood). The results of one of the studies were compared to the effects of the medications prescribed to treat type 2 diabetes.
3. Enhances Muscularity and Power
The efficacy of ashwagandha in regard to enhancing strength and muscle growth has been the subject of much research. A study revealed that participants who took the supplement demonstrated increased speed and strength. Moreover, another research found that consumption of ashwagandha resulted in higher muscle power, a decrease in body fat percentage, and a decline in cholesterol levels. Additionally, some participants reported better sleep, although this was not measured against a placebo.
In another study conducted with only males, the results of the ashwagandha treatment were favorable. Compared to the placebo group, males who received ashwagandha had a significant increase in muscle power (tested through the bench press and leg extension exercises) and arm and chest muscle size, as well as a marked decrease in body fat percentage and post-workout muscle harm.
A powdered form of Ashwagandha root extract is available from Moon Juice.
Clinical studies have demonstrated the benefits of Ashwagandha, a medicinal herb, in decreasing stress levels, balancing cortisol amounts, sharpening focus, increasing stamina mentally, and decreasing irritability and cravings related to stress. Our extract is a full-spectrum root extract with a 15:1 concentration.
4. Enhances Sexual Performance in Females
A clinical study has shown that ashwagandha can have beneficial effects on women’s sexual health. The results of the study revealed that the participants reported significant enhancements in arousal, lubrication, orgasm, and satisfaction. Furthermore, it was noted that the number of successful sexual encounters had increased, as well as the distress surrounding their sex lives and sexuality.
Enhancing Fertility and Testosterone Levels in Males
A number of studies suggest that certain elements can increase fertility and testosterone levels in men.
Research suggests that Ashwagandha may be beneficial for male fertility. Studies conducted on infertile men indicate that the herb can help to rebalance reproductive hormones, leading to an improvement in sperm quality. In one trial, 14% of the partners of the participants became pregnant.
In a study focusing on stress, it was revealed that ashwagandha increased testosterone levels in males, but not in females. Furthermore, another investigation examining the herb’s influence on muscle strength in men showed a considerable rise in testosterone.
6. Enhances Concentration and Retention
Evidence from small studies suggests that taking ashwagandha may boost cognition, memory, and motor response after instruction. In comparison to a placebo, the herb was shown to significantly enhance individuals’ reaction times during cognitive and psychomotor assessments.
Research has demonstrated that using ashwagandha can lead to a marked improvement in attention span, as well as both immediate and general memory in subjects tested.
7. Contributes to Cardiovascular Wellness
Two separate studies have found that taking ashwagandha can lead to an increase in VO2 max levels. This measurement is used to evaluate cardiorespiratory endurance and assess how effective the heart and lungs are at delivering oxygen to muscles during physical exertion. Therefore, a higher VO2 max level can be seen as a sign of a healthy heart in such conditions.
It should be noted that the results of this study may not be generalized, as it was conducted on a population of only healthy and athletic adults, not a broader range of people.
The potential risks and consequences of using Ashwagandha are worth investigating. It is important to consider any potential side effects that may be associated with this herbal remedy.
It is safe and not hazardous to consume Ashwagandha, however prior to incorporating it into one’s diet, there are particular points to think about.
Are you currently taking any other medications? It is wise to inform your medical provider(s) if you plan on introducing something new to your healthcare regimen, such as ashwagandha. If you are already taking other medicines, ashwagandha may amplify or reduce the strength of their effects.
One should take into account if there are other conditions present when considering taking Ashwagandha. Pregnant women, those who are breastfeeding, immunocompromised individuals, those about to undergo surgery or those with thyroid conditions should not take Ashwagandha. It is also important to note that people who are allergic to nightshades or certain grass allergies may not respond well to Ashwagandha. If any of these situations are applicable to you, it is advised to consult with a doctor or an integrative health specialist to determine whether it is safe for you to take Ashwagandha.
How much should I consume? It is recommended that individuals should not take a full 300-milligram dose of ashwagandha since the body may not be able to absorb it all. Moreover, larger dosages may cause undesirable reactions like nausea and loose stools. To acquire the best outcome from its balancing properties, it is suggested to take smaller doses on a more frequent basis.
When it comes to where your ashwagandha is sourced from, it’s always wise to do your research. Ask staff at natural food or supplement stores for their recommendations. If they suggest any brand will do, be sure to look into the certifications, testing practices, and product standards of each company. You’ll want to check for the presence of any heavy metals like arsenic, cadmium, lead, and mercury, which can lead to damage to the liver, kidneys, central nervous system, immune system, and reproductive system if exposed.
Tips for the Consumption of Ashwagandha
It is possible to take advantage of the medicinal properties of ashwagandha roots and berries by consuming them, however, the most common form of ashwagandha is found in supplement capsules or tablets, gummies, powder, tinctures, and tea.
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At the University of Vermont Medical Center in Burlington, Vermont, Emily Clairmont, a registered dietitian, suggests beginning with an ashwagandha tea as a means to incorporate the herb slowly into your diet while also contributing to your hydration. Hydration is an essential aspect of overall well-being.
In order to be more creative with your cooking, try including ashwagandha in its raw form or powdered form. Mix the powder into a variety of foods like nut butter, granola, smoothies, or overnight oats. Clairmont advises keeping the heat to a medium level since higher temperatures can potentially eliminate the herb’s positive effects, or even become carcinogenic. To get the most out of it, add it towards the end of your food preparation.
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The information in this blog is not a replacement or a recommendation. Always ask your physician if its safe for you to take any food supplements.
