Ashwagandha (withania somnifera) is an herb which can be found in India, North Africa, and the Middle East. It is also known as the Indian ginseng or winter cherry. If you're wondering what it smells like, well "ashwa" means horse, and "gandha" means smell in Sanskrit. So there's your answer, but don't let the smell of horses make you turn the other way. There are some powerful benefits in taking this herb.
Ashwagandha is part of the nightshade family, which includes potatoes, tomatoes, bell peppers, and chilli peppers. While various parts of the plant are used, including the leaves, seeds, and even fruit, the main use for Ashwagandha comes from its roots.
Find Out What Other Herbs are Great for Health
Ashwagandha has been used in traditional Ayurvedic medicine for centuries (learn more about Ayurveda), it is known as the Rasayana or rejuvenator which aids in increasing energy and metabolism. It also brings along many other health benefits. Classified as an adaptogen, Ashwagandha is believed to help the body adapt to and manage stress. Here are the 13 benefits of Ashwagandha:
Make sure to consult your doctor before taking Ashwagandha
But Where Can I Find this Ashwagandha?
- Boosts Testosterone Levels
- Improves Sperm Count and Quality
- Reduces Cortisol Levels and Anxiety
- Supports Cognitive Function and Memory
- Boosts Sleep Quality
- Enhance Endurance and Strength
- Reduces Blood Sugar Levels
- Improves Bone Health
- Reduces Body Fat
- Boosts Immunity
- Supports Healthy Cholesterol Levels
- Eases Depression Symptoms
- Detoxifies the body
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1. Boosts Testosterone Levels
Testosterone usually reaches its peaks in men at around their 30s. A decrease in testosterone can lead to decreased libido, lower energy levels, and even increased weight gain. Ashwagandha stimulates the production of the hormone luteinizing which is linked to testosterone.
A study found that men taking Ashwagandha while on a weight-lifting program had five times higher levels of testosterone than men who did not take the supplement, improving both muscle mass and strength (link to study).
2. Improves Sperm count and Quality
Ashwagandha increases testosterone production and enhances blood circulation throughout the body, which can directly impact the amount of sperm as well as the quality. Who doesn't want strong babies after all?
3. Reduces Cortisol Levels and Anxiety
There is more and more evidence that Ashwagandha reduces stress and anxiety by lowering cortisol levels. Balanced cortisol levels means a more cheerful mood and less inflammation throughout the body.
Inflammation is the most common underlying cause of daily aches and pains as well as chronic conditions like osteoarthritis.
On the other hand, high cortisol levels greatly increase the risk of health conditions such as hypertension, stroke, and poor mental health. Ashwagandha can help in reducing those levels.
Reduced levels of stress can also be linked to blood pressure along with heart rate which are often high due to high cortisol levels.
4. Supports Cognitive Function and Memory
For centuries, Ashwagandha has been used in traditional Ayurveda to enhance cognitive function and support memory. Ashwagandha contains many bioactive compounds such as withanolides, flavonoids, and alkaloids. These help regulate the neurotransmitters (chemical messengers that send messages between neurons) which are linked to brain health. Dopamine and serotonin are two examples of neurotransmitters that help sharpen your focus and improve your mood and memory.
5. Boosts Sleep Quality
Ashwagandha is a great, all natural sleep aid. Studies have found that it not only helps people to fall asleep faster, it also keeps you asleep for longer. Improved sleep quality means a more balanced mood, more energy, and better overall health.
You can also add Aswagandha to this simple routine
One study found that taking just 300 mg of Ashwagandha twice a day helped the participants fall asleep faster and longer in deep, restful sleep (link to study).
6. Enhance Endurance and Strength
Ashwagandha could also maximize your workout sessions. It has been shown to increase muscle mass, reduce body fat, and increase strength in men. Click here to learn how to build muscle fast.
During a study, a group of men were given 300 mg of Ashwagandha twice a day while going through a resistance training regimen. After eight weeks, the participants who took Ashwagandha had noticeably greater improvement in muscle strength and size compared to a placebo group (link to study).
The herb also increases VO2 max levels, which improves cardiorespiratory endurance.
7. Reduces Blood Sugar Levels
Ashwagandha is known to boost insulin sensitivity and synthesis. Leading to possible reduction in blood sugar spikes, especially effective when fasting and after eating. Ashwagandha may even benefit people with diabetes.
This can also lower Blood Sugar Levels
8. Improves Bone Health
Ashwagandha is a key herb when it comes to bone health. It can stimulate cell production in bone tissue which can support healthy bone calcification. It also reduces inflammation, which helps speed up the bone healing process.
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9. Reduces Body Fat
Ashwagandha is a rich source of antioxidants, which not only protects the body against free radical damage, but also decreases inflammation and speeds up the metabolism which has a direct impact on the body's ability to use stored fat for energy.
10. Boosts Immunity
Ashwagandha also helps in strengthening ones immune system. Research showed that taking just 12ml of Ashwagandha root each day also increases levels of infection-fighting immune cells (link to research).
11. Supports Healthy Cholesterol Levels
Ashwagandha may help reduce the "bad" cholesterol levels known as LDL. It also lowers triglyceride levels, which is known to increase the risk of heart disease and other cardiovascular conditions.
12. Eases Depression Symptoms
Ashwagandha can help ease symptoms and improve mood by reducing stress by blocking nervous system activity associated with depression, generalized anxiety disorder, and other mental health conditions.
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13. Detoxifies the Body
Toxins are introduced into the body through various avenues such as food, the environment, topical products, and others. Ashwagandha helps in removing those toxins and other harmful compounds by boosting liver function and supporting detoxifying enzymes.
When to Take Ashwagandha
Ashwagandha can be taken at any time during the day, the best time however is to take it in the morning and again in the afternoon. It is best to take it with your meal or add it to your smoothie in order to avoid an upset stomach Using Ashwagandha twice a day can help support a balanced adrenal system.
The recommended dosage is 300-500mg per day. It is best to start small and increase as you go along, it may vary in terms of how long the effects will show. So it is best to be patient.
Ashwagandha Side Effects
The most common side effect when taking Ashwagandha is gastrointestinal upset, such as nausea, diarrhea, and stomach pain. Other potential side effects include headache, drowsiness, and dry mouth.
Ashwagandha can be very potent (especially in high doses), therefore it can interact with certain medications In particular thyroid, blood sugar and blood pressure medication. If you take any of those, be sure to check with your doctor before trying it for the first time.
Anyone with an autoimmune disease such as multiple sclerosis or lupus should avoid Ashwagandha entirely
Adaptogens
Adaptogens are certain plants and mushrooms that are believed to help the body adapt to stress and have a variety of health benefits, They are usually recommended for everything from lowering stress to balancing hormones, improving attention, and boosting the immune system.
What Are the Benefits of Adaptogens?
- Improve attention
- Increase endurance in situations caused by fatigue
- Lower stress-induced disorders and impairments in the body
- Balance hormone levels
- Keep cortisol (the stress hormone) levels and other hormone levels in check
- Fight fatigue that results from excessive physical or emotional stress
- Combat the impact that stress has on cognitive function
- Stimulate mental performance that has been impacted by stress
- Normalize body functions
- Boost the immune system
- Fight the symptoms caused by elevated cortisol levels (such as anxiety, depression, fatigue, high blood pressure, insulin resistance, and obesity)
- Increase physical stamina and improve energy levels
- Improve the function of organs, such as the liver and adrenal glands
- Improve the function of body systems, such as the gastrointestinal system