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Ashwagandha is a non-toxic herb that is gaining attention in the United States for its ability to modulate tension and anxiety. The herb is a vital component of Ayurveda, the classic formula of centuries-old medicine in India, and is used to treat conditions such as rheumatism and insomnia. [1] Singh N, Bhalla MArray through Jager P, Gilca M. A review of ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Alternate Complement Med. 2011; 8(5 sup. ) :208-213. Training
“[Their] physiological effects. . . are interrelated,” says Andrea Fossati, M. D. , a holistic fitness specialist in Vermont. “For example, less tension equals lower cortisol levels, which equals better blood sugar control. “
Still, many clinical trials have tested the plant substance in a small number of participants. More studies are needed to identify the purported benefits of ashwagandha, especially in the long term.
Ashwagandha is part of a class of herbs called adaptogens, known for their health when ingested in the form of teas, powders, tinctures and supplements, or in raw form.
Also known as Indian ginseng, winter cherry or through its clinical name Withania somnifera, ashwagandha is a herbaceous shrub whose roots and berries are used for its medicinal properties.
Research on ashwagandha continues to evolve as scientists around the world examine its effectiveness against disease.
Here are some clinical facts about ashwagandha.
Ashwagandha is perhaps the most productive known for its tension-relieving properties. Several studies highlight this benefit, looking at ashwagandha’s ability to particularly minimize participants’ levels of tension and anxiety[2]Pratte MA, Nanavati KB, Young V, Morley CP. A remedy of choice for anxiety: a systematic review of the effects of reported human trials on the Ayurvedic herb ashwagandha (Withania somnifera). J Alterne Complement Med. 2014; 20(12):901-908. [3] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the anti-tension and pharmacological movements of an extract of ashwagandha (Withania somnifera): a randomized, double-blind, placebo-controlled study. Medicine (Baltimore) . 2019; 98(37):e17186. .
One particular study indicated that ashwagandha probably also influences sleep quality: the researchers showed that participants slept particularly better with doses of the plant than with placebo doses. [4] Salve J, Pate S, Debnath K et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Clinical Study. Cureus. 2019; 11(12): e6466. Formation
Some small clinical studies have shown that ashwagandha is useful in reducing blood sugar and triglycerides (the most common type of fat in the blood)[5]Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients with schizophrenia: a randomized, double-blind, placebo-controlled pilot study. Indian J Pharmacol. 2013; 45(4):417-418. The glucose-lowering effects of ashwagandha are examined in comparison with those of prescription drugs for type 2 diabetes[6]Andallu B, Radhika B. Hypoglycemic, diuretic and glucose-lowering effect cholesterol from the root of winter cherry (Withania somnifera, Dunal). Indian J Exp Biol. 2000; 38(6):607-609. .
Researchers continue to examine the effectiveness of ashwagandha in improving muscle strength and size. One study found that participants exhibited greater speed and strength[7]Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical functionality and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144-149. Array Another study observed increased muscle power as well as a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed. [8] Raut AA, Rege NN, Tadvi FM et al. Exploratory study to compare the tolerability, protection and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Integrated Ayurveda Med. 2012;3(3):111-114. Some participants also benefited from increased sleep, but this study did not compare taking ashwagandha with a placebo.
Ashwagandha treatments produced positive effects in some other study conducted only with male participants. J Int Soc Sports Nutrition. 2015;12:43. Array Compared to the placebo group, men who consumed ashwagandha experienced significant gains in muscle strength (measured by bench press and leg extension exercises) and muscle length in the arms and chest, as well as relief significant in the percentage of body fat and muscles after training. . Pity.
At least one clinical study indicates that ashwagandha may benefit women with sexual dysfunction. Biomed Res Int. 2015;2015:284154. Multiple administration of ashwagandha resulted in significant innovations in arousal, lubrication, orgasm, and satisfaction, as reported by participants. It also particularly increased the number of successful sexual encounters and measures of misery similar to their sex lives and sexuality.
Ashwagandha may also provide reproductive benefits to men. Administration of ashwagandha to infertile men has been shown to especially improve sperm quality by rebalancing reproductive hormone levels [11] Gupta A, Mahdi AA, Shukla KK, et al. Efficacy of Withania somnifera on seminal plasma metabolites of infertile men: an 800 MHz proton NMR study. J Ethnopharmacol. 2013; 149(1):208-214. . After a study, 14% of male patient partners became pregnant[12]Mahdi AA, Shukla KK, Ahmad MK, et al. The quality of Withania somnifera sperm in the stress-related male fertility [published online ahead of print, September 29, 2009]. Evid Supplement Alternat Med. 2009; 2011:576962. .
Furthermore, in a study of ashwagandha related to stress, researchers found that the herb increased testosterone levels in male participants but in women. Ashwagandha Extract (Withania somnifera): a randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. The Array Aher study testing the effect of ashwagandha on muscle strength in men also measured significant testosterone accumulation in a controlled trial. J Int Soc Sports Nutrition. 2015;12:43. Training
Ashwagandha could help cognition, memory, and the ability to make motor responses after instruction. Small studies showed that, compared to a placebo, ashwagandha particularly decreased reaction times for participants on cognitive and psychomotor tests (which measure the ability to respond to commands and carry out guided action). [15] Pingali U, Pilli R, Fatima N. Effect of standardized aqueous extract of Withania somnifera on cognitive and psychomotor performance tests in healthy human participants. Pharmacognosy Res. 2014; 6(1):12-18. Formation
One study even found that ashwagandha specifically affected participants’ attention span, as well as their quick and general memory in a variety of tests. Dunal) Root extract for memory and cognitive functions. Dietary Supplement J. 2017;14(6):599-612. Training
At least two studies have shown that ashwagandha can increase levels of VO2 max, which is the maximum amount of oxygen taken in during physical exertion. [17] Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L. ] Dunal) in improving cardiorespiratory staying capacity in healthy athletic adults. Ayú. 2015; 36(1):63-68. [18] Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical function and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010; 1(3):144-149. Matrix These grades are used to measure cardiorespiratory staying capacity, which is the ability of the core and lungs to deliver oxygen to the muscles during physical activity. Therefore, higher levels of VO2 max would likely imply a healthy center that is functioning well under those circumstances.
That said, the results of this study may not apply universally, as it was conducted exclusively with healthy athletic adults, as opposed to a more varied organization of participants.
Ashwagandha is a safe and non-toxic herb, but there are a few points to keep in mind before adding it to your diet.
Are you taking any other medications? It’s a good idea to let your doctor know if you want to add something new to your exercise routine by adding ashwagandha. If you are already taking other medications, ashwagandha could weaken their effects.
Are there other situations to consider? Ashwagandha may possibly be harmful if you are pregnant, breastfeeding, immunocompromised, having surgery soon, or have a thyroid problem. It is also worth noting that some people with nightshade allergies or certain grass allergies do not tolerate ashwagandha well. If any of these apply to you, contact your doctor or a holistic fitness specialist to find out if it is safe to take ashwagandha.
What dose do I deserve to take? Experts say the body may not absorb the full 300 milligram dose of ashwagandha, for example. Larger doses may even cause unwanted side effects such as vomiting and diarrhea. Instead, take smaller doses to get the most out of its effect. balance effects.
Where does this ashwagandha come from? Always check the source of your herbs, especially if you purchase supplement capsules. Start by asking staff members at retail fitness food or supplement stores for recommendations. If they say a logo will work, do your own research on certifications, testing practices and product standards. It is necessary to check the presence of heavy steels, adding arsenic, cadmium, lead and mercury, in their products. [19] Harris ES, Cao S, Littlefield BA et al. Heavy steel and pesticide content in commonly prescribed raw Chinese medicinal plants. Sci Total Approx. 2011; 409(20):4297-4305. . Exposure to these steels can cause damage to the liver, kidneys, central nervous system, immune system and reproductive system[20]Ćwieląg-Drabek M, Piekut A, Szymala I , et al . Health hazards related to the intake of herbal food supplements. Diet Sci Nutr. 2020; 8(7):3535-3544. .
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Ashwagandha roots and berries can be consumed for their medicinal properties, but ashwagandha can be found in supplemental pills or in the form of tablets, gummies, powder, tincture, and tea.
Emily Clairmont, a registered nutritionist at the University of Vermont Medical Center in Burlington, Vermont, recommends starting with an ashwagandha tea to gently introduce the herb into your nutrition and also help with your hydration, which is important for overall health. .
Ashwagandha may be effective in reducing stress, improving brain function, and reducing inflammation, among other benefits, according to available studies. Before eating ashwagandha, be sure to study the manufacturer’s certifications, testing practices, and product standards.
Ashwagandha is commonly used for its potential ability to decrease tension, anxiety, and sleep quality. Additionally, studies suggest that ashwagandha may help memory and cognitive function, lower blood sugar, build muscle and strength, support cardiovascular and immune health, and reproductive health.
Side effects of ashwagandha can include constipation, nasal congestion, cough, drowsiness, and loss of appetite. These symptoms can vary depending on the individual. If you’re thinking about adding ashwagandha to your wellness program, first contact your fitness provider about your expressed fitness desires and whether ashwagandha is right for you.
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