What is Ashwagandha?
Ashwagandha is a medicinal plant whose utilities date back to antiquity.Its main purpose in traditional medicine was related to its adaptogenic action, ie its action against stress. In addition to these benefits, there are many others that were later discovered such as:
- improving brain function;
- balancing the amount of sugar in the body;
- decreasing the amount of cortisol in the blood;
- bringing a state of peace that helps fighting depression and anxiety.
All of these benefits of the plant were discovered step by step by people who were trying to find solutions to health problems.After understanding that this plant has significant health benefits, science has taken a step forward and found the many more benefits of Ashwagandha.
The benefits of Ashwagandha according to science:
1. The first benefit is its capacity to increase the energy levels in the body. Because of this, it is a good fighter against stress. At the same time, this plant has a high concentration of withanolides, which play a major role in reducing inflammation and preventing the development of tumors.
2. Because more and more people are being diagnosed with diabetes, researchers have also tried to find traditional medical remedies. Ashwagandha is a plant that has been shown to reduce sugar levels and help with diabetes treatment. The compounds in its composition increase insulin secretion and develop the cells’ sensibility to insulin.
3. Another benefit is about the possible combat action on cancer. The plant has been tested in animals, and it has been observed that a compound of Ashwagandha, the withaferin, contributes to the induction of apoptosis (the process of destroying cancer cells), as well as preventing the growth of cancer cells.A 2014 study shows that in ovarian cancer, the withaferin helps reduce the tumor by 70-80%.
4. Another study, from 2008, has shown that Ashwagandha helps to reduce the amount of cortisol in the blood.Cortisol is a stress hormone produced by the adrenal glands, which once produced, leads to gain weight, high blood pressure, osteoporosis, dermatological problems such as stretch marks, muscle weakness, and mood swings, anxiety, depression, irritability.
5. As it has been observed since ancient times, Ashwagandha has a combating action against stress, depression, and anxiety.
6. It has positive effects on testosterone – improves sperm motility and fertility.
7. Ashwagandha helps increase muscle mass and endurance.Studies from 2010, 2012, 2015, showed that people who consumed this plant had a significant muscle growth compared to those who did not.
8. Another benefit of Ashwagandha is related to its contribution to lowering the amount of cholesterol and triglycerides in the blood.The high amount of cholesterol and triglycerides in the blood for a long time will lead to the storage of cholesterol in the blood vessels, which will make it difficult for blood to pass through the veins. These deposits can cause heart attacks or strokes.
9. The last and one of the most important benefits of the plant is related to the improvement of brain functions and memory.Its antioxidant functions protect nerve cells from free radicals. A 2012 study shows that the plant has an effect in combating memory loss and fighting diseases related to the degeneration of nerve cells and oxidative stress such as Alzheimer’s, Schizophrenia and others.
How much should I consume?
If taken in powder form, one teaspoon per day is recommended, ie ~ 500-600mg / day.
In the case of tablets, the dose indicated on the package leaflet must be followed.
The amount consumed depends on the benefits we want to have. In some cases, you may be advised to consume 1299 mg of powder per day (2 teaspoons), but in this case you will have a short cure.
Conclusions:
To help the body get rid of various degenerative factors that come with the lifestyle, diet, and environment in which we live, I recommend consuming Ashwagandha. Keep in mind that any abuse is not welcome for the body. For this reason, I recommend after 3 months to switch to the diet to another plant with similar effects.
Sources:
Audyy B. et al. (2008). A standardized withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double – blind, randomized, placebo – control study. JANA, vol.11, no.1, https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf.
AYURVEDA NUTRITION. (2020). HOW TO USE ASHWAGANDHA POWDER (EVERYTHING YOU NEED TO KNOW). AYURVEDA NUTRITION, https://ayurvedaforbeginners.com/how-to-use-ashwagandha-powder/.
Goldman D. (2020). What are the benefits of ashwagandha? Medical News Today, https://www.medicalnewstoday.com/articles/318407.
Kakar S. et al. (2014). Withaferin a alone and in combination with cisplatin suppresses growth and metastasis of ovarian cancer by targeting putative cancer stem cells. Pub Med, https://pubmed.ncbi.nlm.nih.gov/25264898/.
Mawer R. (2016). 8 Proven Ways to Increase Testosterone Levels Naturally. Healthline, https://www.healthline.com/nutrition/8-ways-to-boost-testosterone.
Raut A. et al. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Pub Med, https://pubmed.ncbi.nlm.nih.gov/23125505/.
Raut A. et al. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Pub Med, https://pubmed.ncbi.nlm.nih.gov/23125505/.
Singh Sandhu J. et al. (2010). Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Pub Med, https://pubmed.ncbi.nlm.nih.gov/21170205/.
Spritzler F. (2019). 12 Proven Health Benefits of Ashwagandha. Healthline, https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits#4.-Can-reduce-cortisol-levels.
Wankhede S. et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Pub Med, https://pubmed.ncbi.nlm.nih.gov/26609282/.