Ashwagandha is an incredibly healthy medicinal herb that provides numerous benefits for your body and mind. Not only is it good for your physical well being, but your mental well being too as it is classified as an “adaptogen,” meaning that it can help your body manage stress. Some of the many things Ashwagandha can do include: lower blood sugar levels, reduce cortisol, boost brain function and help fight symptoms of anxiety and depression.
The Ashwagandha plant is a small shrub with yellow flowers that’s native to India and North Africa. The name “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both its unique smell and ability to increase strength. Its botanical name is Withania somnifera. It is also known by several other names, including Indian ginseng and winter cherry.
Here are a dozen scientifically proven health benefits of Ashwagandha:
Medicinal Use In Ayurveda
Ashwagandha is an ancient medicinal herb that has been in use for over 3,000 years. It is one of the most important herbs in Ayurveda – a form of alternative medicine based on Indian principles of natural healing. They use it to relieve stress, increase energy levels, and improve concentration, among other things.
Either extracts or powder from the plant’s root or leaves is used to treat a variety of conditions. What makes this herb so potent is its high concentration of withanolides, which have been shown to fight inflammation and tumor growth.
Reduces Blood Sugar Levels
Ashwagandha has been shown (in several studies) to lower blood sugar levels through its effects on insulin secretion and sensitivity. It has been proven to work through a variety of conditions, for example:
- One study revealed that (in test tubes) the herb increased insulin secretion and improved insulin sensitivity in muscle cells.
- Many human studies proved its ability to reduce blood sugar levels in both healthy people as well as those with diabetes. One small study, for example, involved six people with type 2 diabetes who were supplemented with ashwagandha for 30 days. The herb lowered fasting blood sugar levels as effectively as oral diabetes medication.
- Then there was also a four-week study in people with schizophrenia. The participants treated with ashwagandha had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared to 4.5 mg/dL in those who received a placebo.
Anti-Cancer Properties
Ashwagandha helps induce apoptosis, which is the programmed death of cancer cells, according to animal and test-tube studies. They also found that it is effective against many types of cancer, impedes the growth of new cancer cells, and promotes the death of tumor cells. It can do such things in the following ways:
- It generates reactive oxygen species (ROS), which are toxic to cancer cells but not normal cells.
- It could cause cancer cells to become less resistant to apoptosis.
- It may help treat several types of cancer, including breast, lung, colon, brain, and ovarian cancer, animal studies suggest. For example, there was a study conducted on mice with ovarian tumors who were treated with ashwagandha alone or in combination with an anti-cancer drug. They had a 70–80% reduction in tumor growth, and the treatment prevented the spread of cancer to other organs.
Reduces Cortisol Levels
When you are stressed, or when your blood sugar levels get too low, your adrenal glands release cortisol. That is why it is known as a “stress hormone”. If cortisol levels become chronically elevated, it leads to high blood sugar levels and increased fat storage in the abdomen.
Ashwagandha may help reduce cortisol levels. For example, there was a study conducted on chronically stressed adults. Those who supplemented with ashwagandha had a 30% reduction, on average, in cortisol, compared to the control group.
Reduces Stress and Anxiety
Ashwagandha helps to reduce stress. This ability is what it is best known for. It does so by blocking the stress pathway (in the brains of rats) by regulating chemical signaling in the nervous system.
To study the effects on humans, a 60-day study on 64 people with chronic stress was conducted. Those in the supplemental group reported a 69% average reduction in anxiety and insomnia, compared to 11% in the placebo group. Another study was conducted in addition, over the course of 6 weeks, to analyze the herb’s stress-reducing effects. In that one 88% of people who took ashwagandha reported a reduction in anxiety, compared to 50% of those who took a placebo.
Reduces Symptoms of Depression
Ashwagandha may help alleviate depression. However, this hasn’t been thoroughly studied. In the 60-day study on 64 stressed adults, those who took 600 mg of high-concentration ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase. The thing is, only one of the participants in this study had a history of depression, so the reliability of these findings is unclear.
Boosts Testosterone and Increases Fertility in Men
Ashwagandha helps increase testosterone levels. It also significantly boosts sperm quality and fertility in men, making it an ideal supplement for enhancing reproductive health.
There was a study conducted on 75 infertile men. The group treated with ashwagandha showed increased sperm count and motility, as well as a significant increase in testosterone levels. Furthermore, the group who took the herb had increased antioxidant levels in their blood.
There was a separate study where men received ashwagandha for stress. They, too, experienced higher antioxidant levels and better sperm quality. After just three months of treatment, 14% of the men’s partners had become pregnant.
Increases Muscle Mass and Strength
Ashwagandha can reduce body fat and increase muscle mass and strength in men.
A study was conducted to determine a safe and effective dosage for Ashwagandha. Healthy men who took 750–1,250 mg per day of powdered Ashwagandha root per day gained muscle strength after only 30 days.
In a different study, those who took ashwagandha also had significantly greater gains in muscle strength and size. In addition, it more than doubled the reduction in body fat percentage compared to the placebo group.
For individuals seeking to capitalize on these advantages, dietary supplements like Organifi Green Juice, which incorporates Ashwagandha, spirulina, moringa, and other superfoods, offer a practical and efficient alternative.
Reduces Inflammation
Ashwagandha has been found to increase natural killer cell activity, which are immune cells that fight infection and help you to stay healthy. It has also been found to decrease markers of inflammation such as C-reactive protein (CRP) which is linked to an increased risk of heart disease.
Researchers discovered this from a controlled study where the group who took 250 mg of standardized Ashwagandha extract daily had a 36% decrease in CRP, on average, compared to a 6% decrease in the placebo group.
Lowers Cholesterol and Triglycerides
Ashwagandha may help reduce the risk of heart disease by decreasing (blood fats) cholesterol and triglyceride levels.
An animal study in rats found that it lowered total cholesterol by as much as 53% and triglycerides by nearly 45%. Human studies reported less dramatic results but still impressive improvements nonetheless.
In a 60-day study conducted on chronically stressed adults, the group taking the highest dosage of standardized Ashwagandha extract experienced a 17% decrease in “bad” LDL cholesterol and an 11% decrease in triglycerides, on average.
Improves Memory And Brain Function
Ashwagandha supplements may be taken to improve brain function, memory, reaction times and the ability to perform tasks. It promotes antioxidant activity that protects nerve cells from harmful free radicals.
Test-tube and animal studies suggest that the herb may reduce memory and brain function problems caused by injury or disease. In one study, for example, epileptic rats treated with ashwagandha had nearly a complete reversal of spatial memory impairment. This was most likely caused by a reduction in oxidative stress.
It works on people who are not injured or sick. In one controlled human study, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance compared to men who received a placebo. Also, in another eight-week study conducted on 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.
It Is Safe For Most People
It is safe for most people to take the supplement except the following people:
- There are certain individuals who should not take Ashwagandha, including pregnant and breastfeeding women.
- People with autoimmune diseases should also avoid Ashwagandha unless authorized by a doctor. This includes people with conditions like rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, and type 1 diabetes.
- People on medication for thyroid disease should be careful when taking ashwagandha because it may potentially increase thyroid hormone levels in some people.
- Ashwagandha may decrease blood sugar and blood pressure levels, so medication dosages may need to be adjusted if you take it.
Dosage
The recommended dosage of Ashwagandha depends on the type of supplement. Extracts are more effective than crude ashwagandha root or leaf powder so just follow instructions on labels to get it right. If there are no directions then the standardized root extract is commonly taken in 450–500 mg capsules once or twice daily.
Conclusion
Supplementing with ashwagandha may be an easy and effective way to improve your overall health and quality of life. It can be found at any health store or online. It can be taken to reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function.
