I have been taking Ashwagandha for about 3 years, starting with liquid Ashwagandha and more recently taking supplements in the form of tablets. Over the years, I’ve been touring different brands to decide which brands I like and how to take the supplements, and I’ve also seen a video discussing the benefits of Ashwagandha and other similar supplements. I created some on the YouTube channel.
What is Ashwagandha?
This powerful plant belongs to the Solanaceae family and has been traditionally used in its origins of India, Pakistan and Sri Lanka for over 4,000 years. Ashwagandha falls into the Medara Sayan category of Ayurvedic foods and nutrients that promote learning and memory recovery.
Sometimes referred to as “Indian ginseng,” it is traditionally used in conditions of weakness, weakness, impotence, and premature aging. A rough translation of Ashwagandha is “horse smell and strength”, implying the nature of an aphrodisiac. This plant is also considered a tonic and adaptogen. Due to the potential benefits of Ashwagandha during sleep, it is used to promote normal sleep patterns and promote a healthy inflammatory response in the Middle East.
11 benefits of Ashwagandha, backed by science
Here are 11 scientific evidences of Ashwagandha.
1. Reduce stress and anxiety
Researchers report that Ashwagandha blocked stress pathways in the rat brain by regulating chemical signaling in the nervous system. In a 60-day study of 64 people with chronic stress, people in the Ashwagandha-supplemented group had a 69% reduction in anxiety. insomniaOn average, compared to 11% of the placebo group.
In another 6-week study, 88% of people who took Ashwagandha reported relief of anxiety, compared to 50% of people who took placebo.
2. Anti-cancer characteristics
Some studies have shown that Ashwagandha contains compounds that may help fight certain types of cancer. Researchers aren’t sure how to do this so far, but herbal extracts can help cancer cells in breast, colon, prostate, ovarian, lung, and brain cancers. It seems to limit or inhibit. The same is true for cancers of the thyroid, gastrointestinal, cervical, and skin (melanoma).
Ashwagandha is generally considered safe when used in combination with traditional cancer treatments such as chemotherapy and radiation therapy. Some experts say it may alleviate certain side effects, such as a weakened immune system. However, most of these studies are done on non-humans, especially on cancer cells or animals with cancer.
3. Lower cortisol levels
Cortisol is widely known as a stress hormone. Blood glucose level It gets too low. In one study of adults who were chronically stressed, people supplemented with Ashwagandha showed a significant reduction in cortisol compared to the control group. Those who received the highest dose experienced an average reduction of 30%.
4. Lower blood sugar
Some studies have shown that Ashwagandha lowers blood sugar levels. In a 4-week study of patients with schizophrenia, fasting blood glucose levels decreased by an average of 13.5 mg / dL in patients treated with Ashwaganda, compared with a 4.5 mg / dL decrease in patients receiving placebo. Did.
5. Reduce inflammation
Some animal studies have shown that Ashwagandha is effective in reducing inflammation. Studies in humans have shown that natural killer cells become more active. Natural killer cells are immune cells that help fight infections and stay healthy.
It has also been shown to reduce inflammatory markers such as C-reactive protein (CRP). This marker is associated with an increased risk of heart disease. In one control study, the group receiving 250 mg of standardized Ashwagandha extract daily had an average 36% reduction in CRP, compared with a 6% reduction in the placebo group.
6. Increase male testosterone
In a study of 75 infertile men, the group treated with Ashwagandha showed increased sperm count and motility, so researchers could suggest that Ashwagandha supplements have a strong impact on testosterone levels and reproductive health. In another study, men who took Ashwagandha for stress had higher levels of antioxidants and overall improved sperm quality. Only 3 months of treatment Later, a whopping 14% of male partners became pregnant.
7. Improved strength and athletic performance
A study of healthy young adults who took 500 milligrams of Ashwagandha daily for eight weeks found that they were faster and stronger during exercise than those who took placebo. They also took in more oxygen and showed better breathing. In a study to determine safe and effective doses of Ashwagandha, healthy men who took 750 to 1,250 mg of powdered Ashwagandha per day gained muscle strength after 30 days.
In another study, people who took Ashwagandha significantly increased muscle strength and size, and also more than doubled their body fat percentage reduction compared to the placebo group.
8. Reduce depression
This has not been fully studied, but limited studies conducted have shown that Ashwagandha may have a positive effect on reducing depression. Stressed One 60-day control study of 64 adults reported that those who received 600 mg of high-concentration Ashwagandha extract daily had a 79% reduction in severe depression and a 10% increase in the placebo group. It has been.
9. Lower cholesterol and triglycerides
Ashwagandha, in addition to its well-known and proven anti-inflammatory effects, may help improve heart health by lowering cholesterol and triglyceride levels. In particular, animal studies have shown that these blood fat levels are significantly reduced. In one animal study with rats, total cholesterol and triglyceride levels were found to be reduced by nearly 53% and nearly 45%, respectively.
In a 60-day study of chronically stressed adults, the group that consumed the most standardized Ashwagandha extract had an average 17% reduction in LDL (bad) cholesterol and 11 triglycerides. % Decreased.
10. Improve memory
Some test tube and animal studies have shown that Ashwagandha may alleviate memory and brain function problems caused by injuries and illnesses and promote antioxidant activity that protects nerve cells from harmful free radicals. Suggests. In one study, rats with epilepsy treated with Ashwagandha had almost complete recovery from spatial memory deficits. Perhaps this was caused by a reduction in oxidative stress.
11. Improve sleep
I’m exaggerated Sleep quality (As some readers may already know), that is, we have looked at multiple ways exercise, hydration, diet, and supplements can improve sleep. Ashwagandha may improve sleep, according to one study in humans showing that taking 300 milligrams of herbs twice daily improves sleep. It was found that triethylene glycol contained in Ashwagandha brings sleep.
How to drink Ashwagandha
Ashwghanda is best taken with meals twice daily. Personally, I prefer to take the first dose in the morning and the second dose in the evening. On fasting days, take both doses in the afternoon and evening after the fast.
It may be worth considering adding Ashwanda to your supplement therapy, but it’s a good idea to see if it may compete with existing supplements or medications you’re taking. ..
In many cases, it is best to check with your doctor if it makes sense to start taking Ashwagandha. However, from my personal experience with doctors, many doctors are holistic or natural. It may be beneficial to do your own diligence / research when considering Ashwagandha intake, as you have no idea about herbs or cures.
Details of energy enhancement
Featured Photo Credits: Bankim Desai (via unsplash.com)
What is mental energy and how to keep it at a high level
Source link What is mental energy and how to keep it at a high level