Ashwagandha has long been used in Ayurvedic medicine as an herb believed to help fight stress, increase energy and enhance immunity; more recent studies are beginning to back these claims up.
One randomized placebo-controlled study concluded that people taking an extract of Ashwagandha reported lower anxiety and stress levels after taking it, although additional clinical trials are necessary for definitive conclusions to be drawn.
Improves Cognitive Functions
As people age, their concerns regarding mental health often include their memory. As such, products claiming to improve cognitive functions and prevent age-related decline have increased. Ashwagandha is a natural herb which exhibits neuroprotective properties by encouraging new brain cell production while at the same time having antioxidant and stress reducing qualities – and may help prevent or treat dementia, an increasingly prevalent condition among the elderly population.
One study involved 130 healthy men and women between 20 to 55 who were randomly assigned either sustained-release ashwagandha root extract or placebo for four visits, each time at different intervals. Participants given the latter reported lower stress levels and improved sleep quality; those taking placebo reported no change at all. Moreover, participants taking ashwagandha had significantly higher first attempt recall scores and lower total error rates on Cambridge Neuropsychological Test Automated Battery (CANTAB) tests at visit 4 as opposed to placebo-treated subjects.
People taking Ashwagandha may notice an immediate improvement in their moods and sleep quality when taking this herb, particularly when starting to sleep better. However, lasting improvements may take more time. Before taking Ashwagandha it’s wise to consult a medical professional like an integrative doctor or ayurvedic nutritionist as they will help develop an individualized health plan tailored specifically for you with no unwanted side effects or unexpected surprises.
Studies have demonstrated that ashwagandha can significantly enhance memory and concentration among adults. Ashwagandha was found to increase levels of acetylcholine, an essential chemical used by the brain for transmitting information, while decreasing release of inflammatory agents that damage neurons and cause neurological disorders.
Ashwagandha can not only enhance cognitive functions, but it has antidepressant properties. Ashwagandha may help reduce symptoms of depression in certain individuals as well as enhance resistance to stress and quality of life assessments in depressed individuals. A 2000 experimental study demonstrated that ashwagandha displayed similar antidepressant effects as imipramine drug.
Ashwagandha is generally safe for consumption; however, it’s recommended that those suffering from auto-immune diseases such as multiple sclerosis or systemic lupus erythematosus avoid it as it could interfere with thyroid hormone levels and interfere with your thyroid hormone production; so consult a health care provider prior to beginning an Ashwagandha regimen. Furthermore, pregnant and breastfeeding women should also stay away from this herb as its use could present potential risks during gestation and lactation.
Increases Strength and Muscle Size
Ashwagandha has been found to increase both muscle mass and strength. Additionally, it improves endurance for athletes performing at their best for longer. Furthermore, ashwagandha is known as an all-natural aphrodisiac that can enhance sexual function for men with low testosterone levels; additionally this herb can increase testosterone production through clinical trials conducted on these effects of this supplement for building muscles.
One study examined the effect of ashwagandha extract on resistance training performance and recovery. Participants were divided into groups and given either an extract of ashwagandha or placebo; those receiving the former experienced greater gains in grip strength, quadriceps force, back extensor force, fatigue levels and recovery than those on placebo due to its effects on improving muscle mass while simultaneously decreasing exercise-induced damage through its ability to lower lactic acid and blood urea nitrogen levels.
Ashwagandha can help reduce muscle soreness after exercising by counteracting inflammation that arises when muscles are damaged and repaired faster, meaning more frequent workouts without soreness afterward. Furthermore, improving sleep may further aid recovery allowing you to train more frequently than before.
Ashwagandha may cause mild side effects, though these tend to be temporary and mild. Individuals may experience stomach upset, headaches or fatigue; these adverse reactions usually aren’t severe and tend to result from taking too much. To reduce side effects it is advised that starting off at 300 mg and gradually increase it over time.
Overall, ashwagandha is generally safe herbal supplement for most healthy adults; however, pregnant and breastfeeding women and those with autoimmune conditions should avoid its consumption as well as those taking blood thinners or suffering from thyroid conditions.
Reduces Anxiety
Ashwagandha, an Ayurvedic medicine herb native to South Asian and North African countries, has long been used as part of Ayurvedic treatment. Ashwagandha has long been recognized for helping boost energy levels, slow aging, improve sleep quality and athletic performance; more recently however it has also become a go-to supplement for relieving anxiety and stress; Meghan Markle, Emily Weiss and Jennifer Aniston have all spoken highly of its stress-busting properties and touted its stress-reducing properties!
But does natural herb really work? We consulted experts to gain more insight.
“Ayurveda is an ancient healing tradition that uses diet, exercise and mindfulness practices alongside herbs to bring balance to the body, mind and spirit,” according to Emily Clairmont, a registered dietitian and certified holistic health coach. While not FDA-approved as an official treatment option for anxiety disorders, anecdotal evidence supports its benefits for relieving symptoms.
Clairmont notes that when experiencing stress, cortisol levels increase rapidly, prompting heart and lung function to accelerate and the body to produce glucose quickly for energy sources. “Taking Ayurvedic herbs like Ashwagandha helps normalize these cortisol levels and relaxes your body,” according to Clairmont.
Studies conducted in 2019 discovered that those taking standardized extracts of ashwagandha experienced reduced perceived levels of stress, lower cortisol levels and enhanced sleep quality compared to those receiving placebo. Researchers suggest this is likely because ashwagandha acts as an adaptogen, helping the body cope with stress by increasing relaxation mechanisms within its system.
Ashwagandha may contain anti-inflammatory properties that can reduce your risk for diseases like cardiovascular disease and arthritis. While inflammation is an integral component of our bodies’ immune response system, chronic inflammation can have lasting detrimental effects on health.
As with any supplement, it’s wise to consult your physician before adding Ashwagandha to your regimen, especially when taking medications such as prescription and over-the-counter medicines. Furthermore, caffeine or alcohol consumption should also be avoided when taking Ashwagandha supplements.
Improves Sleep
One clinical study demonstrated that people taking 600 mg a day of ashwagandha saw reduced sleep onset latency (the time it takes to fall asleep) and total sleeping time when compared with taking placebo, and enhanced both efficiency of sleep as well as mental alertness upon awakening due to its effect on receptors that block GABA activity, leading to improved quality sleep.
Ashwagandha can also reduce stress. People with elevated stress levels often struggle to sleep well, leading to health issues like anxiety, depression, heart disease, weight gain and high blood pressure. A 2021 review of clinical trials on the use of ashwagandha demonstrated its ability to lower stress levels and enhance sleep quality in those experiencing insomnia.
Many individuals who struggle to sleep turn to natural remedies like herbs, sleep aids and meditation for help in trying to fall or stay asleep, though this may cause side effects and could even be dangerous in certain health situations. Ashwagandha provides an all-natural option as an antidote that may reduce tension and stress at nighttime.
Ashwagandha plant is considered an Ayurvedic Rasayana that promotes youth and vitality. Studies suggest it has anti-aging properties; evidence shows it increases longevity while slowing the aging process down significantly. Ashwagandha may work by reducing inflammation while protecting neurons against neurodegeneration.
At two health centers in India, 130 healthy adults were randomly assigned either ashwagandha extract standardized to contain 21 mg withanolide glycosides per capsule or placebo for six weeks. Those taking the ashwagandha reported less stress and better sleep; those who took placebo experienced higher mental functioning scores than those receiving ashwagandha.
An additional study with 80 participants examined the effects of ashwagandha on sleep in those both with and without insomnia. Those suffering from insomnia experienced improvements in terms of onset latency, duration and overall quality by using it over placebo; specifically they experienced decreased time needed to fall asleep as well as reduced anxiety symptoms upon awakening as well as lower cortisol levels than control group participants.
