Ashwagandha is an Indian herb commonly used in a medicine method known as Ayurveda to promote strength with Ashwagandha Health Benefits.
Ashwagandha is becoming increasingly more popular in the U.S. as a health supplement. Ashwagandha is classified as an adaptogen meaning that it can combat physical and chemical stress.
This herb has been used to combat stress for over three millenniums. The Ashwagandha plant is Native to India and North Africa. Who can form extracts and powders from the plant’s root to take it to for various health reasons?
Top 10 Ashwagandha Health Benefits
Ashwagandha is a natural herb, and it is safe for most people except for women who are breastfeeding or pregnant.
Additionally, individuals suffering from thyroid disease taking medication should avoid taking Ashwagandha since some research has shown that the herb can increase thyroid hormones.
Reports have also suggested that individuals suffering from autoimmune disorders should consult with a doctor before using Ashwagandha. It is important to note that some of the reported benefits of Ashwagandha are more and less significant in different cases.
Currently, research is being done with varying amounts of the herb, so it may be challenging to find the best dose for your reason for taking the herb.
However, the lowest effective dose of Ashwagandha has been reported to be around 300-500mg. Research has suggested that the optimal dose is 6,000 mg divided into three even doses. Supplement consumption appears best with food.
There are many reported benefits of Ashwagandha, which we will cover in this article.
#1. Managing Anxiety
One of the original uses of Ashwagandha was for its anti-anxiety properties. The most significant body of research regarding the herb has been done in this area.
Ashwagandha has been shown to reduce cortisol levels as well as the immunosuppressive effects of stress. In addition, studies have found that taking Ashwagandha can lead to a reduction in reported anxiety.
These properties of Ashwagandha make it a possible treatment for not only anxiety but depression and insomnia as well.
Ashwagandha has also shown the potential to fight cancer cells. Certain studies have found that the herb can help induce cell death in cancer cells, which is a mechanism that the cells typically can evade.
Studies have also found that using Ashwagandha in conjunction with other cancer treatments can increase the reduction in tumor growth.
#3. Lowering Blood Sugar
Studies have also demonstrated the ability of Ashwagandha to lower blood glucose levels. This has been found in healthy people and those suffering from conditions involving elevated blood glucose, such as diabetes.
This is a significant benefit of the herb since high blood glucose is beneficial for several progressive diseases.
#4. Improved Blood Lipids
Irregular blood lipids can be a contributing factor to many diseases we face today. Ashwagandha has been shown to decrease not only triglyceride levels but also lower total cholesterol levels.
This has been shown primarily through the lowering of what is considered out bad cholesterol, LDL. Several studies have also found that Ashwagandha can improve blood lipids by increasing our good cholesterol, HDL.
#5. Testosterone Booster
Ashwagandha can also aid in endocrine function, improving hormonal levels. Research has found that men who have infertility could increase their sperm count through the supplementation of Ashwagandha.
The hormonal effects of Ashwagandha also allow for reported increases in testosterone levels. This increase in testosterone is likely responsible for the increases in strength and muscle mass which have also been reported through the use of the herb.
#6. Body Composition
As mentioned above, Ashwagandha has improved muscle mass, which increases in hormones as testosterone may potentiate. Additionally, there is now research coming out showing the herb may aid in weight reduction.
This may be through increases in fat oxidation, which has also been shown in some studies. Increases in fat oxidation may result from lower blood glucose which can increase the body’s reliance on fat for energy.
#7. Sports Performance
Of course, increases in muscle mass and testosterone can allow for improvements in sports performance. However, Ashwagandha may also benefit this area through reductions in muscle damage, which has been shown in studies.
These studies have found that supplementing with this herb may reduce plasma creatine kinase levels, a systemic marker of muscular damage.
#8. Improved Sleep
We reported earlier that the use of Ashwagandha might be a viable option for improving symptoms of insomnia.
Women using Ashwagandha during chemotherapy have reported improved sleep while using the herb. This herb’s action may be potentiated by the decrease in cortisol, which can allow for better sleep.
#9. Brain Function
Studies looking at the use of Ashwagandha in animals have found that the herb can help improve brain function in animals suffering from impairments from disease or injury.
Studies have also been carried out in animals suffering from disorders like epilepsy. Additionally, studies in humans have found that Ashwagandha can improve reaction time and performance on various cognitive tasks.
This makes the herb a possible option to help manage neurodegenerative diseases such as Alzheimer’s Disease.
Another compelling potential of Ashwagandha is the inflammation-reducing properties. Research has found that the herb may be able to improve immune function and reduce systemic inflammation.
Inflammation can aid in the progression of many diseases like Cancer and Alzheimer’s. While some websites suggest taking Ashwagandha in the morning, I would suggest taking it several hours after you wake up since cortisol plays a significant role in our Circadian Rhythms.
As mentioned earlier, who can consume Ashwagandha in powder form? However, it is most commonly found in pill form that ranges from 100 mg capsules to 500mg and can be purchased at most supplement shops.
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