The evergreen plant Ashwagandha grows across Asia and Africa. It’s a popular stress reliever. There isn’t much proof that it can be used as an “adaptogen.”
Ashwagandha is a herbal plant whose roots and berries are utilized for its medical effects. It is also known as Indian ginseng, winter cherry, or by its scientific name Withania somnifera.
In Ayurveda, which is a traditional type of alternative medicine based on Indian concepts of natural healing, ashwagandha is one of the most essential herbs.
For thousands of years, people have taken ashwagandha to reduce stress, promote energy, and improve attention.
Potential Benefits of Ashwagandha
It has the potential to improve athletic performance.
Ashwagandha has been found in studies to improve athletic performance and maybe a good supplement for athletes.
Ashwagandha substantially increased maximal oxygen consumption (VO2 max) in healthy individuals and athletes, according to a review of five studies.
Twelve trials including men and women who took ashwagandha doses ranging from 120 mg to 1,250 mg per day were included in one review. The findings imply that the plant can improve physical performance, such as strength and oxygen consumption during exercise.
It has the potential to reduce anxiety and stress.
When compared to the sedative and anxiety medicine lorazepam, ashwagandha may have a soothing impact on anxiety symptoms.
According to 2000 research, the herb showed a similar anxiety-relieving impact as lorazepam, implying that ashwagandha might be just as beneficial. However, the investigation was carried out on mice rather than humans.
In a human study published in 2019, researchers discovered that consuming a daily dose of 240 milligrams (mg) of ashwagandha lowered stress levels considerably when compared to a placebo. Reduced levels of cortisol, a stress hormone, were among the results.
Although the findings are encouraging, additional study is needed before the plant can be recommended as a treatment for anxiety.
Ashwagandha may function as a pain reliever by inhibiting the transmission of pain signals via the central nervous system. It’s also possible that it has anti-inflammatory qualities.
As a result, some studies have found it to be useful in treating rheumatoid arthritis and other types of arthritis.
A little research from2015 was conducted.
In a study of 125 persons with joint discomfort, Trusted Source discovered that the herb might be used to treat rheumatoid arthritis.
It has the potential to keep your heart healthy.
Some people utilize ashwagandha to improve their cardiovascular health, such as:
reduction of high blood pressure
decreasing cholesterol levels
reducing chest discomfort
heart disease prevention
However, there is little evidence to back up these claims.
According to a 2015 research
In people, Trusted Source found that ashwagandha root extract improved cardiorespiratory endurance, which might improve heart health. More research, however, is required.
In males, it may assist to improve testosterone and fertility.
In certain trials, ashwagandha supplements have been proven to improve male fertility and testosterone levels.
In one research, 43 overweight men aged 40 to 70 with minor weariness were administered ashwagandha extract or placebo pills daily for eight weeks.
Treatment with ashwagandha was linked to an 18% rise in DHEA-S, a sex hormone involved in testosterone synthesis. In addition, individuals who took the herb showed a 14.7% higher increase in testosterone than those who took the placebo.
In addition, ashwagandha medication significantly enhanced sperm concentration, semen volume, and sperm motility in men with low sperm count, according to an analysis of four research.
In males with normal sperm count, it also enhanced sperm concentration and motility.
Blood sugar levels may be reduced.
Ashwagandha may offer some advantages for persons with diabetes or high blood sugar levels, according to limited research.
Treatment with ashwagandha substantially lowered blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress indicators, according to a review of 24 investigations, including 5 clinical studies in persons with diabetes.
It has the potential to boost brain function, particularly memory.
The herb ashwagandha has been shown to improve cognitive performance.
There were early indications that ashwagandha might enhance cognitive performance in specific populations, including older persons with moderate cognitive impairment and those with schizophrenia, according to a study that comprised five clinical investigations.
It may help with the following cognitive processes.
attention reaction time performance on cognitive tasks executive functioning attention reaction time performance on cognitive tasks.
What is the best way to consume ashwagandha?
The dose of ashwagandha and how it is used varies depending on the ailment being treated. Based on contemporary clinical investigations, there is no typical dose.
Different doses have been utilized in different studies. According to some studies, ingesting 250–600 mg per day might help to alleviate stress. Other research has utilized significantly greater doses.
Ashwagandha capsule doses typically range from 250 to 1,500 mg. The herb is available in pill, powder, and liquid extract form.
High dosages might have negative side effects in some circumstances. Before using any new herbal product, including ashwagandha, it is essential to consult a healthcare practitioner regarding safety and dose.
Is it safe and protected?
Ashwagandha should be avoided by pregnant women since it might induce fetal discomfort and early labor.
Another possible issue with Ayurvedic herbs is that producer are not regulated by the Food and Drug Administration (FDA). This implies they are not held to the same high standards as pharmaceutical and food firms.
It’s conceivable that plants include pollutants like heavy metals, or that they don’t even contain the herb itself. Before acquiring any goods, people should conduct some research about the company.
So far, many of the studies have been tiny, done on animals, or had design errors. As a result, experts can’t tell for sure if it’s a successful treatment. More work is required.
If someone wants to utilize this herb as part of their treatment plan, they should talk to their doctor first.
Ashwagandha is an ancient medicinal plant that has a variety of health advantages.
According to the findings, it may help lower anxiety and stress, promote peaceful sleep, and even improve cognitive performance in certain people.
Most people regard ashwagandha to be reasonably safe. However, it is crucial to consult with a healthcare practitioner before incorporating ashwagandha into your daily regimen.