Health

Science-Backed Health Benefits of Ashwagandha

11. May increase muscle mass and strength Generally, greater muscle mass has positive health effects. If you have high muscle mass, you can slow down muscle… Rina - August 13, 2020
 It has a powerhouse of antioxidants
Junior muscle-man. Shutterstock.

11. May increase muscle mass and strength

Generally, greater muscle mass has positive health effects. If you have high muscle mass, you can slow down muscle loss and protect your physical ability. Skeletal muscle also improves your overall metabolism. Compared to fat, skeletal muscle burns more calories at rest. Research has shown that ashwagandha may improve body composition and increase strength.

In a study to determine a safe and effective dosage for ashwagandha, healthy men who took 750–1,250 mg of pulverized ashwagandha root per day gained muscle strength after 30 days. In another study, those who took ashwagandha had significantly greater gains in muscle strength and size. It also more than doubled their reductions in body fat percentage, compared with the placebo group.

 It has a powerhouse of antioxidants
Inflammation in the body. Shutterstock.

12. May reduce inflammation

Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.  In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues. The five classical signs of inflammation are heat, pain, redness, swelling, and loss of function. When inflammation occurs, chemicals from the body’s white blood cells are released into the blood or affected tissues to protect your body from foreign substances. This release of chemicals increases the blood flow to the area of injury or infection and may result in redness and warmth. Some of the chemicals cause a leak of fluid into the tissues, resulting in swelling.

This protective process may stimulate nerves and cause pain. The increased number of cells and inflammatory substances within the joint cause irritation, swelling of the joint lining, and eventually, wearing down of cartilage (cushions at the end of bones). Several animal studies have shown that ashwagandha helps decrease inflammation. Studies in humans have found that it increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy. It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease. In one controlled study, the group who took 250 mg of standardized ashwagandha extract daily had a 36% decrease in CRP, on average, compared with a 6% decrease in the placebo group.

 It has a powerhouse of antioxidants
A doctor points out the gland that sits on top of the kidney. Shutterstock.

13. Safe for kidneys?

The kidneys play key roles in body function, not only by filtering the blood and getting rid of waste products, but also by balancing the electrolyte levels in the body, controlling blood pressure, and stimulating the production of red blood cells. When your kidneys are damaged, waste products and fluid can build up in your body. That can cause swelling in your ankles, nausea, weakness, poor sleep, and shortness of breath. Without treatment, the damage can get worse and your kidneys may eventually stop working.

That’s serious, and it can be life-threatening. If tubules are damaged they can be repaired, but if the damage is severe enough, the nephron may be destroyed. The kidney can regenerate and recover, but unfortunately, the kidney cannot make new nephrons, and in that context, its regeneration is limited. The kidney is an important excretory organ. Herbal plants such as Ashwagandha (Withania somnifera) may have free radical scavenging activity thereby can be used for the prevention and treatment of kidney damage.

 It has a powerhouse of antioxidants
Healthy lungs. Shutterstock.

14. Good for the lungs?

Ashwagandha increases energy, stamina, and endurance. It has been shown to significantly impact athletic performance by improving heart and lung capacity while increasing energy levels. Another way to increase lung capacity is to improve exercise tolerance. Exercise causes your heart and breathing rates to increase, so your body has enough oxygen and strengthens your heart and lungs. The average person’s lung capacity can be improved by around 5 percent to 15 percent, even with frequent workouts.

In cases of obstructive lung diseases, such as asthma, bronchiectasis, COPD, and emphysema, the lungs are unable to expel air properly during exhalation. Restrictive lung diseases cause a decreased lung capacity or volume, so a person’s breathing rate often increases to meet their oxygen demands. Ashwagandha not only increases lung capacity, but it helps to clear inflammation which is a common problem within the lungs.

 It has a powerhouse of antioxidants
Brain health. Shutterstock.

15. Improved brain function, including memory

Ashwagandha can cross the blood-brain barrier and lower inflammation in the brain. It is classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. For example, it can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression. Test-tube and animal studies suggest that ashwagandha may mitigate memory and brain function problems caused by injury or disease. Research has shown that it promotes antioxidant activity that protects nerve cells from harmful free radicals.

Although ashwagandha has traditionally been used to boost memory in Ayurvedic medicine, only a small amount of human research has been conducted in this area. In one controlled study, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance, compared with men who received a placebo. Another 8-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.

 It has a powerhouse of antioxidants
Sleep better. Shutterstock.

16. Sleep Better

The smell of good quality ashwagandha root is very strong and grounding. Ashwagandha’s botanical name somnifera means sleep-inducing, indeed ashwagandha promotes deep and restful sleep, which is useful in cases of nervous exhaustion, anxiety, insomnia, and stress-related conditions.  An active component of the herb, triethylene glycol, has been found to induce sleep. Therefore, used over an extended period, ashwagandha could help to treat long-term sleep disorders, including insomnia. So, less stress equals better sleep, and inducing sleep can help to lower stress. The most common sleep disorder is insomnia.

Others are sleep apnea, narcolepsy, and hypersomnia (excessive sleepiness at inappropriate times), sleeping sickness (disruption of sleep cycle due to infection), sleepwalking, and night terrors. Ashwagandha might cause drowsiness. . Taking ashwagandha along with sedative medications might cause excessive sleepiness. For more of the benefits of quality sleep see this: Study Shows Health Benefits After Months of Regular Sleeping.

 It has a powerhouse of antioxidants
Woan stands on the scale. Shutterstock.

17. Promotes Weight Loss

The body has a system of hormonal checks and balances that can actually promote weight gain when you’re stressed out. Therefore, chronic stress, or poorly managed stress, can lead to elevated cortisol levels that stimulate your appetite. With the end result being weight gain or difficulty losing unwanted pounds. Weight gain is an increase in body weight. This can involve an increase in muscle mass, fat deposits, excess fluids such as water or other factors. Weight gain can also be a symptom of a serious medical condition.

Avoid any foods that make your blood sugar rise quickly, because, as your blood sugar drops again, your body releases adrenaline and cortisol to stabilize it once more. Switch to whole grain alternatives that release energy slowly. Add protein to each meal. One of the main causes of weight gain these days in the increased level of stress or high cortisol levels. One of the main causes of weight gain these days is the increased level of stress or high cortisol levels.  Ashwagandha helps in relieving stress, lowering cortisol, and lowering blood sugar, and thus promotes weight loss.

 It has a powerhouse of antioxidants
The many effects of our hormones. Shutterstock.

18. Hormone effect

The main function of endocrine glands is to secrete hormones directly into the bloodstream. Hormones are chemical substances that affect the activity of another part of the body. In essence, hormones serve as messengers, controlling and coordinating activities throughout the body. Mineral-dense ashwagandha enhances communication within the complex endocrine system. By strengthening the adrenal glands, reducing cortisol, and increasing the production of blood.
The increased blood flow and regulated hormones have a positive effect on libido and menstrual health and can also help with fertility. Ashwagandha also supports the hypothalamus-pituitary-adrenal axis that controls cortisol release from the adrenals. A healthy stress response supports the healthy function of the whole body, so the body doesn’t have to divert attention from other processes. Healthy, normal cortisol output also supports the adrenal glands, which naturally allows the body to focus on reproductive health.
 It has a powerhouse of antioxidants
Long healthy hair. Shutterstock.

19. Good for hair growth

Any physical stressor or trauma that can disrupt hormone levels in the body can trigger telogen effluvium hair loss.  Continual stress at work or in a relationship, financial worries, parenting problems, and any other type of emotional stress can have a major impact on the entire body, including the hair follicles. For healthy, lustrous hair, add ashwagandha to your shampoo. It improves scalp circulation, strengthens the hair, and gets rid of dandruff, psoriasis, and eczema on the scalp. Add it to your shampoo or conditioner and you will notice the difference in the way your scalp feels and looks. Resulting in shinier and healthier hair.
Both chronic stress and hormonal imbalances are the main causes of hair loss in women, so adding an adaptogenic herb such as ashwagandha into the diet will promote strong, healthy hair while reducing hair loss and damage. Specifically, ashwagandha helps to manage cortisol levels. It stimulates melanin, the pigment responsible for the color of your hair, so it may even reverse greying. Eating foods rich in vitamin C like citrus, berries, and leafy green vegetables may optimize melanin production as well. Taking a vitamin C supplement also helps. The antioxidant effects are beneficial to increase hair strength and prevent breakage.
Ashwagandha... What?
Skin, before and after. Shutterstock.

20. Protects your skin

Its potent antioxidant properties help protect the skin against free radical damage and slow down the aging process by firming up your skin for a more youthful look. Skincare: Ashwagandha stimulates DHEA, which is a precursor to both testosterone and estrogen and stimulates the production of natural skin oils. Ashwagandha root has both antibacterial and antimicrobial properties, protecting the skin from infections or acne. It’s high levels of antioxidants protect your skin from free radicals, also helping to keep your complexion vibrant.
Other benefits of Ashwagandha: Increases collagen production in the body. Studies show that ashwagandha is a very effective antioxidant. Antioxidants help improve the appearance of fine lines and wrinkles and dark spots. We recommend adding Ashwagandha CO2 Extract to any lotion, creme, serum, or oil blend for mature skin care. While ashwagandha does not contain collagen, it does contain many compounds known to stimulate the skin, thereby increasing its appearance.
Ashwagandha... What?
A woman holding pink flowers. Shutterstock.

21. Benefits for Women

Ashwagandha has the potential to boost women’s health. It improves fertility. It helps to stimulate the development of the mammary glands. The phytoestrogens present in helping to increase the secretion of prolactin in the body, which plays a role in increasing the breast size.  Ashwagandha offers a perfect answer to how to enlarge breast naturally. Ashwagandha is an adaptogen, which means that the way it works on me will be different from how it works on you. It can boost energy, or calm, depending on your requirements. Similarly, the effects on men and their effects on women are different. It is important to remember that ultimately Ashwagandha is an adaptogenic hormone balancer- that targets the endocrine system, to get it firing on all cylinders.

This helps stabilize hormone levels based on where they should be, so while it raises testosterone in men, it can similarly raise estrogen in women too. This is the beauty of this powerful plant. Menopause, of course, affects women as their fertility cycle shifts down gears. Hormone levels can really peak and this can spark psychological as well as physical changes. If approaching the menopause you may want to consider taking Ashwagandha regularly. Ashwagandha targets the endocrine system to balance hormone secretion, and also boost circulation, and reduce stress. This helps to counter the effects of menopause, such as mood swings, hot flushes, sleep disturbance, and sexual issues.

 

Ashwagandha... What?
Testosterone, men’s health. Shutterstock.

22. Increase fertility in men

Testosterone is produced by the gonads, although small quantities are also produced by the adrenal glands in both sexes. It is an androgen, meaning that it stimulates the development of male characteristics. Ashwagandha supplements can boost testosterone and may have powerful effects on testosterone levels and reproductive health. In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels.

The researchers also reported that the group who took the herb had increased antioxidant levels in their blood. In another study, men who received ashwagandha for stress experienced higher antioxidant levels and better sperm quality. After 3 months of treatment, 14% of the men’s partners had become pregnant. Ashwagandha can be beneficial for beard growth because it has been showing to increase testosterone levels when taken regularly. The more testosterone your body produces, the faster you will grow facial hair.

Ashwagandha... What?
Ashwagandha capsules. Shutterstock.

23. Can I take Ashwagandha daily?

This question is difficult to answer because we currently lack a lot of long-term information from clinical trials. Because of its possible drug-like effects on neurotransmission, it’s difficult to rule out unintended side-effects or a loss of potency in the long-term. However, what studies we do have generally suggest that the effects of Ashwagandha on stress or anxiety continually improve for at least two months after the beginning of daily supplementation.

Furthermore, the studies use Ashwagandha daily, and if a study finds an effect, the best way to get that same effect is to mimic the dose and dosing schedule in the study. It is unknown if taking breaks from Ashwagandha or taking it every other day will yield the same effects. The recommended dosage of ashwagandha depends on the type of supplement. Extracts are more effective than crude ashwagandha root or leaf powder. Remember to follow instructions on labels.

Ashwagandha... What?
The unpleasant reaction of side effects. Shutterstock.

24. What are the side effects?

There haven’t been enough long-term studies to examine possible side effects. It is safe for most people and widely available Ashwagandha is a safe supplement for most people, although its long-term effects are unknown. It may cause mild drowsiness and sedation for some people. However, certain individuals should not take it, including pregnant and breastfeeding women. Pregnant women should avoid using ashwagandha because it can cause early delivery. People with autoimmune diseases should also avoid ashwagandha unless authorized by a healthcare provider. This includes people with conditions like rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, and type 1 diabetes.

Additionally, those on medication for thyroid disease should be careful when taking ashwagandha, as it may increase thyroid hormone levels in some people. Stop taking ashwagandha at least 2 weeks before a scheduled surgery. Thyroid disorders: Ashwagandha might increase thyroid hormone levels. You should use cautiously if you have a thyroid condition or take thyroid hormone medications. Make sure you buy it from a reputable source.

Ashwagandha... What?
Ashwagandha roots and powder. Shutterstock.

25. In summary

Ashwagandha is a medicinal herb that offers several health benefits, such as the improvement of blood sugar, inflammation, mood, memory, stress, and anxiety. As well as a boost in muscle strength and fertility. It is classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. Known as the powerhouse “Indian Ginseng” it’s many uses include: For example, the ability to boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression.

Ashwagandha can have a significant impact on athletic performance by improving heart and lung capacity while increasing energy levels.  Ashwagandha is full of antioxidants that are essential for weight loss and overall well-being. These antioxidants speed up your metabolism, decrease inflammation, and thus help in burning the stored fat in your body. The increased blood flow and regulated hormones have a positive effect on libido and menstrual health and can also help with fertility.  It helps to relieve stress and increase energy levels. Giving you an over feeling of better health and wellness.

Where did we find this stuff? Here are our sources:

https://www.fushi.co.uk/healthy-lifestyle-news/ashwagandha-benefits-for-women/

5 incredible benefits of Ashwagandha for women


https://www.mdpi.com/1422-0067/20/21/5310
https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/withania-somnifera
https://pfaf.org/user/Plant.aspx?LatinName=Withania+somnifera

Advertisement