Ashwagandha: A Natural Remedy with Promising Health Benefits

In India, the medicinal herb ashwagandha (Withania somnifera) has been utilized for more than three thousand years. The numerous health benefits of this potent adaptogen have contributed to its rising popularity in Western countries.

Here, we’ll take a look at the top 9 ashwagandha advantages supported by scientific research.

1. Reduces Stress and Anxiety

Reducing stress and anxiety is one of ashwagandha’s most well-known advantages. Ashwagandha has been shown in a number of trials to considerably reduce cortisol levels, making it an effective treatment for stress and anxiety.

Adults with chronic stress were given a 60-day course of either 300 milligrams of ashwagandha root extract or a placebo in one trial.

Average cortisol levels were 30% lower in the ashwagandha group compared to the placebo group. Stress and anxiety were also reduced in the ashwagandha group.

2. Boosts Brain Function

Ashwagandha’s high levels of antioxidants give it the potential to improve cognitive performance. Researchers showed that it prevented memory loss in an animal model of Alzheimer’s disease.

Ashwagandha may also enhance reaction time, memory, task performance, and attention, according to human research. It appears that healthy persons can reap cognitive benefits from a daily 500mg dose.

3. Increases Strength and Muscle Mass

Ashwagandha’s muscle-building properties have made it a popular supplement among athletes and bodybuilders.

One study had males consume 600 milligrams of ashwagandha root extract or a placebo every day for eight weeks. Average bench press increases in the ashwagandha group were over 100 pounds higher than those in the placebo group.

Muscle size increased more in the treatment group than in the placebo group. Ashwagandha’s potential to increase strength and enhance body composition is supported by these findings.

4. May Lower Blood Sugar Levels

Ashwagandha has shown promise in lowering blood sugar in both healthy people and those with diabetes, according to a number of research.

Ashwagandha was found to boost insulin secretion and improve insulin sensitivity in muscle cells in one in vitro research. Fasting blood sugar levels were observed to be lowered in both diabetics and non-diabetics in other research.

5. Has Anti-Cancer Properties

Ashwagandha has shown preliminary anti-cancer promise in test tubes and animal studies.

The extract has been demonstrated to inhibit the development of new cancer cells in a number of experimental settings.

Another potential effect is the induction of programmed cell death in cancer cells. These potential anti-cancer properties, however, need to be verified in human research.

6. May Reduce Symptoms of Depression

Preliminary evidence suggests ashwagandha may help lessen depressive symptoms; however, more research is needed.

Sixty-four stressed persons in a controlled trial experienced 79% less severe depression after taking 600 mg daily for 60 days. The placebo group had a 10% improvement.

7. Can Reduce Inflammation

It is claimed that ashwagandha can increase the activity of natural killer cells, hence decreasing inflammation. In the immune system, natural killer cells (NK cells) are in charge of eliminating harmful pathogens and controlling excessive inflammation.

Ashwagandha has been shown to effectively reduce inflammation in both animal and in vitro experiments. Human studies are required, nevertheless, to verify this impact.

8. May Improve Heart Health

By lowering blood cholesterol and triglyceride levels, ashwagandha may also benefit heart health.

Research on animals has shown that it drastically lowers these blood fats. Ashwagandha was shown to significantly lower levels of both harmful LDL cholesterol and triglycerides in one human research.

9. May Increase Fertility in Men

The use of ashwagandha supplements has been linked to increased testosterone levels and sperm quality in males.

Infertile men who took 600 mg per day for three months saw improvements in both sperm count and motility. These benefits most likely resulted from the herb’s capacity to lower levels of oxidative stress in the body.

Testosterone levels and sperm count and motility were found to be greater in men who took 5 grams per day for a year.

The Bottom Line

The therapeutic properties of ashwagandha make it an outstanding medicinal herb. It has been around for a long time, but as more of its health benefits become known, its popularity is only growing.

Ashwagandha has been linked in several studies to beneficial effects on stress, anxiety, depression, inflammation, and glycemic control. The health of your heart, brain, and muscles can all benefit from this.

While additional study is necessary, the healing potential of this traditional plant treatment seems promising. If you’re looking for a simple and efficient strategy to boost your health, try using ashwagandha, either as a supplement or by adding the powdered root to drinks like teas, smoothies, and soups.