Starting with liquid ashwagandha and more recently taking the supplement in pill form, I've been taking ashwagandha for almost three years. Over the years, I've switched between brands to find the one I like most and the form in which to take the supplement. Additionally, I've produced a few films on my YouTube channel that go into the advantages of ashwagandha and other supplements of a similar nature.
What Is Ashwagandha?
Native to India, Pakistan, and Sri Lanka, this potent plant belongs to the Solanaceae family and has been used for more than 4,000 years. Ashwagandha belongs to the Ayurvedic category of foods and nutrients known as Medharasayans, which support memory recall and learning.
Often called "Indian Ginseng," it has long been used to treat impotence, emaciation, debility, and early aging. In reference to its sexual qualities, ashwagandha is approximately translated as "the smell and strength of a horse." This herb is also regarded as an adaptogen and tonic. In the Middle East, ashwagandha is utilized to support healthy inflammatory responses and normal sleep patterns because of its possible benefits for sleep.
11 Science-Backed Benefits of Ashwagandha
1. Reduces Stress and Anxiety
According to research, ashwagandha inhibited the stress pathway in rats' brains by controlling chemical signals in the neurological system. In a 60-day research including 64 individuals with chronic stress, those using ashwagandha supplements reported an average decrease in anxiety and insomnia of 69%, whereas those in the placebo group experienced an average decrease of 11%.
88% of participants in a different 6-week research who took ashwagandha reported feeling less anxious than 50% of those who took a placebo.
2. Anti-Cancer Properties
Ashwagandha has chemicals that may help fight some types of cancer, according to several studies. Extracts from the herb appear to restrict or suppress the activity of cancer cells in breast, colon, prostate, ovarian, lung, and brain tumors, however researchers are still unsure how. The same is true for malignancies of the thyroid, gastrointestinal tract, cervix, and skin (melanoma).
Additionally, ashwagandha is widely regarded as safe to take in conjunction with conventional cancer treatments such as radiation and chemotherapy. According to some specialists, it might lessen some adverse consequences, such as weakened immunity. However, rather of human subjects, the majority of these investigations have focused on cancer cells or cancer-stricken animals.
3. Reduces Cortisol Levels
Since your adrenal glands release cortisol in response to stress and when your blood sugar levels go too low, it is commonly recognized as a stress hormone. In one study, persons with chronic stress who took ashwagandha supplements saw considerably higher drops in cortisol than those in the control group. The average reduction for those on the highest dose was 30%.
4. Reduces Blood Sugar
Ashwagandha has been found in numerous research to lower blood sugar levels. In a 4-week research, ashwagandha treatment reduced fasting blood sugar levels by an average of 13.5 mg/dL in individuals with schizophrenia, while a placebo treatment reduced fasting blood sugar levels by 4.5 mg/dL.
5. Reduces Inflammation
Ashwagandha has been found in numerous animal trials to reduce inflammation. It boosts the function of natural killer cells, which are immune cells that fight infection and keep you healthy, according to human studies.
Additionally, it has been demonstrated to lower inflammatory indicators like C-reactive protein (CRP). An elevated risk of heart disease is associated with this marker. The CRP of the group that received 250 mg of standardized ashwagandha extract daily decreased by an average of 36% in one controlled research, while the CRP of the placebo group decreased by 6%.
6. Increases Testosterone in Men
Researchers think ashwagandha supplements may have strong impacts on testosterone levels and reproductive health because the group treated with ashwagandha in a study with 75 infertile men exhibited higher sperm count and motility. Another study found that males who took ashwagandha for stress had better sperm quality overall and greater antioxidant levels. A staggering 14% of the men's partners were pregnant after only three months of treatment.
7. Increases Strength and Exercise Performance
It was shown that healthy young adults who took 500 mg of ashwagandha every day for eight weeks exercised faster and stronger than those who took a placebo. Additionally, they showed improved breathing and increased oxygen intake. After 30 days, healthy males who took 750–1,250 mg of ground ashwagandha root daily increased their muscle strength in a research to find a safe and effective dosage.
In a another study, ashwagandha users saw noticeably bigger increases in muscle mass and strength. In comparison to the placebo group, it also more than doubled their decreases in body fat percentage.
8. Reduce Depression
Although this hasn't been fully investigated, what little study has been done suggests that ashwagandha may help lower depression. Those who took 600 mg of high-concentration ashwagandha extract daily reported a 79% decrease in severe depression, compared to a 10% increase in the placebo group in a controlled 60-day research including 64 stressed individuals.
9. Lower Cholesterol and Triglycerides
Apart from its widely recognized and recorded anti-inflammatory properties, ashwagandha may also contribute to heart health by lowering triglyceride and cholesterol levels. Specifically, research on animals has shown that it dramatically lowers these blood fat levels. In a rat trial, it reduced triglyceride and total cholesterol levels by over 45% and 53%, respectively.
In a 60-day study of adults with chronic stress, the group receiving the highest dosage of standardized ashwagandha extract saw an average reduction of 11% in triglycerides and 17% in LDL (bad) cholesterol.
10. Improve Memory
According to a number of studies conducted on animals and in test tubes, ashwagandha may help with memory and brain function issues brought on by illness or injury. It also encourages antioxidant activity, which shields nerve cells from dangerous free radicals. In one study, ashwagandha treatment almost completely reversed the deficit of spatial memory in rats with epilepsy. This was probably brought on by less oxidative stress.
11. Improve Sleep
Since I'm a huge believer in sleep quality (as some readers may already be aware), I look at a variety of ways that supplements, diet, exercise, and hydration can all enhance sleep. An investigation involving people suggested that consuming 300 milligrams of ashwagandha twice a day could enhance sleep. According to a different animal study, ashwagandha's triethylene glycol promotes sleep.
How to Take Ashwagandha
Ashwghanda should ideally be taken twice a day with food. The first dose should be taken in the morning, and the second in the evening, if possible. I take both dosages in the afternoon and evening after breaking my fast on days when I'm fasting.
Conclusion
Including Ashwghanda in your supplement routine can be worthwhile. I would advise, though, to see if there are any possible conflicts with any current supplements or drugs you may be taking.
