Ashwagandha is a herb that needs no introduction. It is one of the most sought after herbal supplements not just in India, but globally. There are various reasons for its popularity, but its immune boosting effects and benefits for bodybuilding are probably the first to come to mind. Of course, there is a lot more that ashwagandha can do and the herb’s wide ranging therapeutic properties have long been recognized in Ayurveda. We’ll take a look at some of the most notable health benefits of ashwagandha that are now supported by modern scientific research.
10 Ashwagandha Health Benefits
1. Immune Support
Since this is the most sought after benefit of ashwagandha today, it’s the perfect starting place. Demand for Ashwagandha capsules has grown exponentially over the last 6 months because of the coronavirus pandemic and the need to boost immunity naturally. This is in fact one of the primary uses of ashwagandha in Ayurvedic medicine.
Research Findings:
- Ashwagandha is classified as an adaptogen because of its ability to help the body cope and adapt to stress. This is believed to strengthen immune function by improving the cell-mediated immunity.
- Studies show that ashwagandha supplementation can promote an increase in natural killer cell activity, helping fight off infections.
2. Relief from Stress and Anxiety Disorders
This one’s a no brainer. As an adaptogenic herb, ashwagandha’s ability to fight stress is one of its key features. It has long been used for this purpose in Ayurvedic medicine.
Research Findings:
- Ashwagandha contains active withanoside compounds and these compounds can change the body’s stress response. Supplementation with 300 to 500 mg ashwagandha has been shown to lower cortisol levels by more than 25 percent.
- Studies in humans have observed significant reduction in symptoms of both stress and anxiety disorders, with some even measuring the reduction in symptoms to be as much as 69 percent.
3. Improves Muscle Strength and Recovery
Ashwagandha may well be the world’s oldest supplement for bodybuilders and athletes. It has long been recommended as a natural aid to increase muscle mass, strength, and stamina in Ayurveda. Due to the high risk and illegality of performance enhancing drugs, ashwagandha has also attracted the interest of international bodybuilders and athletes as a safe natural alternative.
Research Findings:
- A study that appeared in the International Society of Sports Nutrition noted that that 8 weeks of supplementation produced visible gains in muscle strength and mass.
- Gains in terms of muscle mass and endurance are linked to the cortisol lowering and testosterone boosting effects of ashwagandha, but the precise mechanism is not clearly understood.
4. Promotes Weight Loss
Ayurveda is strongly opposed to weight loss shortcuts because of the health risks inherent in such methods. However, it does point to certain herbs that can support weight loss efforts. Ashwagandha is one of the most notable of these herbs and its weight loss benefits are also backed by studies.
Research Findings:
- High stress is known to increase the risk of overeating and food cravings, so it is no surprise that researchers found ashwagandha to be particularly helpful for weight loss in adults suffering from chronic stress. Improvements were seen within 8 weeks of supplementation.
- The study recorded improvements in food cravings, body weight, BMI, and other parameters.
5. Boosts Fertility & Sexual Health
Testosterone isn’t just helpful when it comes to muscle growth. As an important male hormone it also plays a role in sexual health and fertility. Contrary to popular belief however, the herb can improve the reproductive health of both men and women.
Research Findings:
- Studies in men with fertility problems have shown that the herb can help raise sperm count and motility, while the increase in testosterone can also boost sex drive and performance.
- Another study in women with sexual dysfunction showed that ashwagandha can help improve arousal, libido, and orgasms, enhancing the quality of sexual activity.
6. Enhances Memory & Brain Function
This is another traditional Ayurvedic use of ashwagandha that we often overlook. It has been used to improve memory, learning, and protect against mental decline associated with aging. These benefits are now supported by a large number of studies.
Research Findings:
- A study in the Journal of Dietary Supplements found that the herb could enhance both immediate and general memory, while also improving attention and processing speed in patients with mild cognitive impairment.
- Research shows that ashwagandha may even help in the fight against Alzheimer’s as withanoside compounds could play a role in synaptic reconstruction.
- Studies in healthy adults have also noted improvements in memory, task performance, and reaction times.
7. Anti-aging Effects
In Ayurvedic medicine, ashwagandha is included in the class of herbs described as rasayana or rejuvenatives. These herbs are said to rejuvenate the body, restoring vitality, and promoting qualities of youthfulness. Ashwagandha will not turn back time, but it certainly can protect against the vagaries of time.
Research Findings:
- Greying of hair is one of the earliest signs of aging and it can begin early in some of us. Studies show that daily ashwagandha intake can increase melanin production to reduce greying.
- We also know that ashwagandha is loaded with antioxidants that can protect against free radical damage, which is the main factor in aging.
8. Anti-arthritic Effects
Arthritic diseases are exceedingly common and painful, but they are regarded as chronic. This means that most patients are forced to either live with the debilitating pain or take pain medication and other drugs to control symptoms for the rest of their lives. This is why ashwagandha is so promising for its anti-arthritic effects.
Research Findings:
- The high withanolide content in ashwagandha works in a manner similar to steroidal drugs, relieving joint pain and swelling that is common in arthritis.
- Ashwagandha also has proven anti-inflammatory properties, decreasing inflammatory markers like C-reactive protein. This can also reduce pain and inflammation of the joints in arthritis.
9. Regulates Blood Sugar
Ashwagandha may not be able to prevent or cure diabetes, but it can certainly help lower the risk of diabetes and can also improve diabetes management. This is because of its effects on blood glucose levels. This makes it an important ingredient in Ayurvedic diabetic medications and it is now being researched as a source of other therapeutic drugs.
Research Findings:
- There is evidence from several studies showing that ashwagandha supplementation can increase insulin production and improve insulin sensitivity, also lowering blood sugar levels.
- Ashwagandha has also been found to improve lipid levels and other parameters, thereby reducing the risk of diabetes complications.
10. Cancer Protection
Cancer has become increasingly prevalent, even striking young adults and children these days. This makes any added protection useful. Ashwagandha cannot prevent cancer, but research suggests that it may help in the fight against cancer to some extent.
Research Findings:
- Lab studies indicate that ashwagandha’s anti-inflammatory effects have a regulating influence on the cell cycle, reducing angiogenesis or the proliferation of blood vessels around tumors. This can inhibit the spread and growth of cancer cells.
- Additionally, an ashwagandha compound called withaferin can induce apoptosis or the death of cancer cells.
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