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Title : 12 health benefits of Ashwagandha
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12 health benefits of Ashwagandha

Ashwagandha is a very healthy medicinal herb.

is classified as an "adaptogen", meaning it can help your body manage stress.

Aswhagandha also provides all kinds of other benefits for your body and brain.

For example, you can decrease the levels of blood sugar, reduce cortisol, stimulate brain function and help combat the symptoms of anxiety and depression.

Here are 12 benefits of Ashwagandha which are supported by the science.

1. It is an ancient medicinal herb

Ashwagandha is one of the most important herbs of Ayurveda , a form of alternative medicine based on the principles of natural healing India.

has been used for over 3,000 years to relieve stress, increase energy levels and improve concentration ( 1 ).

"Ashwagandha" in Sanskrit means "horse smell", which refers both to their unique scent and its ability to increase strength.

Its botanical name is Withania somnifera , and it is also known by several names, including Indian ginseng and winter cherry.

This is what the plant Ashwagandha looks like:

The plant Ashwagandha is a small shrub with flowers yellow that is native to India and North Africa. Extracts or powdered root or leaves of the plant are used to treat a variety of conditions.

Many of its health benefits are attributed to the high concentration of withanolides , which has been shown to fight inflammation and tumor growth ( 1 ).

Conclusion :. Ashwagandha is an important Ayurvedic Indian medicine grass and has become a popular supplement because of its health benefits

2. You can reduce levels of blood sugar

several studies have shown that Ashwagandha to decrease the levels of blood sugar .

A test tube study found that increases insulin secretion and improved insulin sensitivity in muscle cells ( 2 ).

Several human studies have confirmed its ability to reduce sugar levels in the blood, both in healthy people and people with diabetes ( 3 4 5 6 ).

In a study in patients with schizophrenia treated with ashwagandha for 4 weeks had a mean reduction in levels of fasting blood sugar of 13.5 mg / dl, compared with a reduction of 4.5 mg / dl in those receiving placebo ( 5 ).

What is more, in a small study of 6 people with type 2 diabetes, supplementing with ashwagandha for 30 days low levels of fasting blood sugar as effectively as an oral medication for diabetes ( 6 ).

Conclusion :. Ashwagandha can reduce levels of blood sugar through their effects on insulin secretion and sensitivity

3. It has anti-cancer

properties

studies in animal and test tube studies have found that Ashwagandha helps induce apoptosis or "programmed cell death" of cancer cells ( 7 ).

also prevents the growth of new cancer cells in several ways ( 7 ).

One form is believed to be the generation of reactive oxygen species (ROS), which are toxic to cancer cells but not normal cells. Another mechanism causes cancer cells to become less resistant to apoptosis ( 8 ).

Animal studies suggest that it may be beneficial for the treatment of various cancers, including breast, lung, colon, brain and ovarian cancer ( 9 10 11 12 13 ).

In one study, mice with ovarian tumors treated with Ashwagandha alone or in combination with an anti-cancer drug had a reduction of 70-80% in tumor growth. The treatment also prevented metastasis, the spread of cancer to other organs ( 13 ).

Although no studies to confirm these results in humans, however, the research to date is encouraging.

Conclusion :. Studies in animal and test tube studies have shown that promotes the death of tumor cells and may be effective against various cancers

4. It can reduce levels of cortisol

cortisol is known as the "stress hormone" because your adrenal glands release in response to stress and when their levels of blood sugar get too low.

Unfortunately, in some cases, levels of cortisol can become chronically elevated, which can lead to high levels of blood sugar and increased fat accumulation in the abdomen.

Studies have shown that ashwagandha can help reduce cortisol levels ( 3 14 15 ).

In a controlled study of adults chronically stressed, the group supplemented with Ashwagandha had significantly greater reductions in cortisol than the control group. The group receiving the highest dose had a 30% on average ( 3 ).

Conclusion :. Ashwagandha supplements can help reduce cortisol levels in chronically stressed individuals

5. It can help reduce stress and anxiety

Ashwagandha is perhaps best known for its ability to reduce stress.

researchers who have examined their effects on the brain of rats reported that blocked the path of stress by regulating chemical signaling in the nervous system ( 16 ).

Several controlled studies in humans have shown that it can effectively reduce symptoms in people with stress disorders and anxiety ( 14 17 18 ).

In a study of 60 days 64 people with chronic stress, the group Ashwagandha reported an average 69% reduction in anxiety and insomnia, compared with 11% in the placebo group ( 14 ).

In another study lasted six weeks, 88% of people taking Ashwagandha reported a reduction of anxiety, compared to 50% who took a placebo ( 18 ).

Conclusion :. Ashwagandha has been shown to reduce stress and anxiety in studies in animals and humans

6. can reduce symptoms of depression

Although not studied much, a couple of studies suggest ashwagandha can help relieve depression ( 14 18 ).

In a controlled study of 60 days in adults stressed study, those who took 600 mg per day, reported a 79% reduction in severe depression. While the placebo group reported 10% increase ( 14 ).

Conclusion :. The limited available research suggests that ashwagandha may help reduce severe depression

7. It can increase testosterone and increase fertility in men

supplements Ashwagandha can have powerful effects on male hormone levels and reproductive health ( 15 19 20 21 ).

In a study of 75 infertile men, Ashwagandha-treated group had an increase in sperm count and motility.

What is more, the treatment resulted in a significant increase testosterone levels ( 21 ).

The researchers also reported that the group taking the herb experienced a higher level of antioxidants in the blood.

In another study, men receiving Ashwagandha for stress experienced higher levels of antioxidants and better sperm quality. After 3 months of treatment, 14% of couples of men had become pregnant ( 15 ).

Conclusion :. Ashwagandha helps increase testosterone levels and significantly boosts sperm quality and fertility in men

8. The ashwagandha can increase muscle mass and strength

research has shown that ashwagandha can improve body composition and increase strength ( 4 20 22 ).

purpose

One study was to determine a safe and effective dose for ashwagandha. Healthy men who took 750-1250 mg per day had gained muscle mass and fat loss after 30 days ( 4 ).

In another study, ashwagandha group had significantly greater gains in strength and muscle size. It also had more than twice the reduction in the percentage of body fat compared to placebo ( 20 ) group.

Conclusion :. The herb also has been shown to increase muscle mass, reduce body fat and increase strength in men

9. It can reduce inflammation

Several animal studies have shown that Ashwagandha helps decrease inflammation ( 23 24 25 ) .

Human studies have found that increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy ( 26 27 ).

It has also been shown to decrease markers of inflammation, such as protein C reactive (CRP). This marker is linked to an increased risk of heart disease.

In a controlled study, the group taking 250 mg of Ashwagandha per day had an average decrease of 36% CRP, compared with a decrease of 6% in the placebo ( group 3 ).

Conclusion :. Ashwagandha has been shown to increase the activity of natural killer cells and decrease inflammation markers

10. It can lower cholesterol and triglycerides

in addition to its anti-inflammatory effects, ashwagandha can help improve heart health by lowering cholesterol and triglycerides.

Animal studies have found that significantly reduces these fats in the blood.

In a study in rats found that lowers total cholesterol by 53% and triglycerides by almost 45% ( 28 ).

While controlled studies in humans have reported less dramatic results have not yet been some dramatic improvements in these markers ( 3 4 5 6 ).

In a study of 60 days chronically stressed adults, the group receiving the highest dose of ashwagandha experienced a 17% decrease in LDL cholesterol and a 11% decrease in triglycerides, average ( 3 ).

Conclusion :. Ashwagandha may help reduce the risk of heart disease by lowering levels of cholesterol and triglycerides

11. It can improve brain function, including memory

The test tube and animal studies suggest that ashwagandha can reduce memory problems and brain function caused by injury or disease ( 29 30 31 32 ).

Researchers have shown that promotes antioxidant activity that protects nerve cells from free radical damage.

In one study, epileptic rats treated with Ashwagandha had almost a complete reversal of impairment of spatial memory. This was probably caused by a reduction in oxidative stress ( 32 ).

Although Ashwagandha has been traditionally used to improve memory in Ayurvedic practice, there are currently only a small amount of human research in this area.

In a controlled study, researchers gave healthy men 500 mg of grass daily reported significant improvements in reaction time and task performance, compared with men who received a placebo ( 33 ).

Conclusion :. Ashwagandha supplements can improve brain function, memory, reaction time and ability to perform tasks

12. Ashwagandha is safe for most people and widely available

Ashwagandha appears to be a safe supplement for most people.

However, some people should not drink, including pregnant and lactating women .

People with autoimmune diseases should also avoid Ashwagandha unless authorized by a physician.

This includes people with conditions such as rheumatoid arthritis, lupus, Hashimoto's thyroiditis and type 1 diabetes

In addition, people taking medication for thyroid disease should be careful when taking ashwagandha, because it can potentially increase thyroid hormone levels in some people.

may also reduce levels of blood sugar and blood pressure, so the dose of medication may need to be adjusted if you take it.

Ashwagandha dose studies ranged from 125 to 1.250 mg usually daily. In studies where different doses were taken, the higher dose usually produces the most dramatic improvements.

If you want to supplement with Ashwagandha, look for root extract or powder in capsules and take 450-500 mg once or twice per day.

it is offered by several manufacturers of supplements and are available in food stores, vitamin stores and several online retailers.

Conclusion: Although Ashwagandha is safe for most people, some people should not be used without permission of your doctor. The recommended dose is 450 to 500 mg once or twice per day.

Take Home Message

Ashwagandha is a traditional medicinal herb with multiple health benefits.

can reduce anxiety and stress, help fight depression, increase fertility and testosterone in men, and can even improve brain function.

Supplementing Ashwagandha can be an easy and effective way to improve their health and quality of life way.

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