Benefits Of Ashwagandha
What is Ashwagandha?
Ashwagandha is an herb that has been used in traditional Indian medicine (Ayurveda) for centuries. It has been shown to have a number of potential health benefits. Ashwagandha has been shown to reduce stress and anxiety levels by lowering the production of cortisol, a stress hormone.
Ashwagandha, one of the most popular Indian botanical plants, has been used in Ayurveda, the 5000-year-old Indian system of medicine, as a rejuvenating and daily tonic for many centuries. Ashwagandha embodies the very essence of a preventative and curative approach to health in Ayurveda. Ashwagandha is referred to as the Prince of Herbs in Ayurveda.
What is Ayurveda?
Ayurveda is a whole-body (holistic) system of medicine that began in India; Ayurveda means the study of life. It takes a natural approach to all aspects of health and well-being.
Ayurveda is based on the idea that each person has certain life forces (doshas) and that everything in the universe is connected. An imbalance in one area can affect another, and when the imbalance is not fixed, disease and illness can occur. Ayurveda mostly uses nutrition, lifestyle changes, and natural treatments to support balance and a return to health.
Now let’s look at some (of the extensive list of benefits) of Ashwagandha one by one.
1. Stress, Anxiety: In a study carried out on 64 subjects with a history of chronic stress, the administration of Ashwagandha root extract for 8 weeks led to a significant reduction in the level of cortisol, resulting in a decrease in stress and anxiety.
2. Sleep Quality: Ashwagandha may help improve sleep quality by reducing stress and anxiety.
3. Body Weight Management: Chronic stress is often associated with many diseases and conditions, including obesity. Ashwagandha can benefit from a weight management program that addresses stress and balances cortisol levels.
4. Memory and Cognition: Historically, Ashwagandha has also been categorized as a medhya rasayana– a nootropic (improve cognition) herb in Ayurveda to promote cognition in children with memory deficits, and for memory loss in aging adults. Ashwagandha enhances brain function, response times, memory, concentration capacity, and task performance capability. Many studies demonstrate how alkaloids from Ashwagandha help nerve regeneration and boost neural growth in humans and animals. A study was carried out in 50 adults with mild cognitive impairment, a common precursor of Alzheimer’s disease, who received twice daily over 8 weeks of Ashwagandha root extract 300 mg. The research confirms its traditional use to enhance memory.
Ashwagandha is known to enhance:
Muscle mass, muscle strength and also decrease body fat in conjunction with resistance training. Ashwagandha also helps alleviate and heal the body’s damage and promotes muscle recovery.
5. Athletic Performance and Muscle Strength: Research has shown that ashwagandha may benefit athletic performance and be a worthwhile supplement for athletes. Ashwagandha, an amphoteric herb, regulates vital physiological processes. It increases adenosine triphosphate (ATP) levels by reducing the enzyme that breaks down ATP. Ashwagandha also increases energy production in the muscles by improving mitochondrial function.
6. Thyroid: Stress is the major root cause of thyroid dysfunction. Ashwagandha has a distinctive resilience, helps the body cope with stress, and modulates hormone balances. An 8-week study of 50 individuals with hypothyroidism concluded that consumption of 300 mg of ashwagandha root extract twice daily resulted in significant changes in thyroid concentrations relative to placebo.
7. Anti-aging and longevity: Ashwagandha roots are classified as Rasayanas that encourage health and longevity by increasing disease defences, stopping the aging process, revitalizing the body under weakened circumstances and thus generating a feeling of well-being, a research conducted to assess the antioxidant capacity of Ashwagandha roots in 30 individuals showed an improvement in antioxidant enzyme superoxide dismutase and decreased indicators of oxidative stress. As a result, Ashwagandha’s antioxidant characteristics may improve longevity.
8. Immunity: Traditional use combined with modern-day evidence suggests that Ashwagandha is one of the potent herbs that can boost immunity. Ashwagandha improves the body’s defense against disease by improving cell-mediated immunity.
9. Inflammation: It is a part of the body’s defense mechanism. Under normal conditions, the body will produce an anti-inflammatory response to restore balance. But in the cases of inflammatory disorders, the body will not be able to regulate the inflammatory response, thus resulting in chronic pain and imbalance. Ashwagandha is one herb that has proven to be effective in reducing inflammation.
10. Blood Sugar: With the increased use of processed sugar, keeping blood sugar levels in check is essential. Studies have shown that Ashwagandha is known for regulating blood sugar levels, an example of the herb’s Adaptogenic effect. A small study of just six individuals with Type 2 diabetes found that Ashwagandha may reduce blood sugar levels effectively.
12. Anticancer: Ashwagandha has a wide range of therapeutic uses. One of its benefits is its anti-cancer property, and research has shown that it can effectively induce apoptosis (the death of cancer cells) and prevent the propagation of these cancer cells. Another potential benefit of Ashwagandha is enhancing the white blood cell count of individuals with cancer.
Conclusion:
Ashwagandha’s effects may not be immediate, and you may have to take it for several months before noticing them. Always speak with a doctor to ensure ashwagandha or other supplements are safe for you to use.
Dosing recommendations for ashwagandha vary. Research has shown that doses ranging from 250 to 1,250 mg per day are effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.
You can take ashwagandha in many ways, either in a single dose or multiple doses per day. You can also take it with meals or on an empty stomach.
Raquel Torres, MBA
USAT Triathlon Coach Level 1-2 Elite