Relieves Stress | Improves Ment...
Reduces Fatigue | Supports Meta...
Relieves Stress | Improves Ment...
Explore 100% Pure Ashwagandha Products & Medicines offered by Zanducare
Ashwagandha is an evergreen shrub originating from India. Also called the Indian Winter Cherry, Ashwagandha is found in Africa and a few parts of the Middle East as well. The herbal element has been used in traditional Indian medicine for a long time to enhance overall health, reduce pain, inflammation, and anxiety, and increase energy levels.
How Ashwagandha can you in General Wellness?
Ashwagandha is the perfect herb for people who believe in the power of Ayurvedic medicines. Scroll through this article to gather details about the different Ashwagandha uses.
1. Improves Athletic Performance
Ashwagandha has been found to improve athletic performance and can be a good supplement for athletes. One study involved 12 men and women who were given Ashwagandha doses ranging from 120 mg to 1,250 mg per day. The findings imply that Ashwagandha may improve physical performance, such as strength and oxygen utilisation during exercise.
Another analysis of five studies revealed that Ashwagandha increased oxygen consumption to a maximum level (VO2 max) in athletes and healthy adults. The highest quantity of oxygen an individual can consume during strenuous physical activity is referred to as VO2 max. It is a test of cardiac and pulmonary fitness.
Both athletes and nonathletes must have an optimum VO2 max. Low VO2 max can lead to an increased risk of death, whereas high VO2 max can lower the risk of cardiovascular ailments.
Furthermore, Ashwagandha may aid in improving muscle strength. In one study, male volunteers were given 600 mg of Ashwagandha daily. They were made to do resistance training for 8 weeks. They gained much more muscle strength and growth than the placebo group.
2. Helps with Stress & Anxiety
Ashwagandha is one of the best herbs to reduce stress. Since it is an adaptogen, it can help your body deal with stress effectively. Ashwagandha can control stress mediators, like stress-activated c-Jun N-terminal protein kinase, heat shock proteins, and cortisol.
The hypothalamic-pituitary-adrenal axis is the system that manages the stress response of your body. Ashwagandha can also lower the activity of the HPA axis. Several studies are available to prove how Ashwagandha tablets can lower stress and anxiety.
For instance, a study revolved around giving 58 participants 250 or 600 mg of Ashwagandha for 8 weeks. The remaining participants were given a placebo. Participants who were given Ashwagandha showed reduced levels of cortisol than the placebo group. The subjects who took Ashwagandha also experienced a better quality of sleep.
Another study involved giving 60 people 240 mg of Ashwagandha daily for 60 days. They had reduced anxiety levels than the group who received a placebo treatment. But more research is required to determine the appropriate dosage and formulation of Ashwagandha to reduce stress and anxiety.
3. Lowers Blood Sugar Levels
Limited evidence is available to prove that Ashwagandha can be conducive for people with high blood sugar levels or diabetes. An analysis of 24 studies, including 5 clinical studies with diabetic individuals, revealed that Ashwagandha could reduce blood sugar, insulin, oxidative stress markers., haemoglobin A1c, and blood lipids.
It is believed that Ashwagandha contains withaferin A (WA). It delivers a powerful antidiabetic activity that can stimulate cells to take away glucose from the bloodstream.
4. Can Increase Testosterone Levels & Fertility in Men & Women
Some studies have revealed that Ashwagandha churna or other formulations can improve male fertility and increase testosterone levels. In a study, 43 overweight men between 40 to 70 years had mild fatigue and were given either Ashwagandha extract or a placebo for 8 weeks.
The ones receiving Ashwagandha had an 18% increase in the sex hormone for testosterone production, DHEA-S. Participants who were given Ashwagandha had a 14.7% increase in testosterone levels than the ones who were given the placebo.
Ashwagandha treatment can also increase sperm concentration, sperm motility, and low semen volume in men with a low sperm count. But more studies are necessary to establish the benefits of Ashwagandha in improving male fertility.
5. Can Improve Mental Health Conditions
Ashwagandha can improve symptoms of different mental health conditions like depression in certain populations. A study was performed to analyse the effects of Ashwagandha in 60 schizophrenic patients with anxiety and depression. Participants who were given 1000 mg of Ashwagandha daily for 12 weeks had reduced levels of anxiety and depression than the subjects who were given a placebo.
Ashwagandha can also improve perceived stress and other symptoms in schizophrenic patients. People with bipolar issues can also notice cognitive improvement after taking Ashwagandha.
6. Helps in Brain Function
Ashwagandha is also pretty beneficial for improving cognitive functionalities. A study suggested that Ashwagandha will improve cognitive functioning in older adults with mild cognitive impairment and schizophrenic patients. Some cognitive functions that can improve are as follows:
- Executive functioning
- Reaction time
- Performance of cognitive tasks
- Immediate and general memory
- Information-processing speed
Ashwagandha can improve cognitive functionalities because of its antioxidant effects on the brain.
7. Reduce Inflammation
Certain compounds of Ashwagandha, like WA, can lower inflammation in the body. WA manages inflammatory pathways in the body, including nuclear factor erythroid 1-related factor 2 and nuclear factor kappa B. Animal studies have revealed that Ashwagandha can lower the levels of inflammatory proteins like interleukin-10 (IL-10).
But some studies have also revealed that Ashwagandha can reduce inflammatory markers in human beings. Some adults with high-stress levels were given Ashwagandha for 60 days. They had lower levels of an inflammatory marker called C-reactive protein compared to the ones who were given a placebo.
In another study, some people with Covid-19 were given a drug with 0.5 grams of Ashwagandha and other herbs twice a day for a week. It helped lower the level of inflammatory markers IL-6, CRP, and TNF. The other herbs included in the drug were:
- 1 gram giloy ghanvati
- 2 grams swasari ras
- 0.5 grams tulsi ghanvati
While these findings look promising, more studies are necessary on the effects of Ashwagandha on inflammation.
The Right Way to Use Ashwagandha Products
Ashwagandha is available in the following formulations:
- Asvagandhadyarishta or Ashwagandha syrup
- Asvagandhadi leha or Ashwagandha powder
- Balasvagandha lakshadi taila or Ashwagandha oil
You will also come across Ashwagandha capsules, gummies, or tinctures. The seeds, roots, flowers, and leaves of Ashwagandha serve multiple medical purposes.
Never consume Ashwagandha or any other herbal supplement without seeking a recommendation from a qualified medical professional. Additionally, you should never replace or discontinue any ongoing treatment with any herbal supplement before seeking medical advice.
When to Avoid Ashwagandha Products
Ashwagandha is usually safe for most people. But some people, like pregnant and breastfeeding women, should avoid Ashwagandha. You should still consult a healthcare practitioner before consuming Ashwagandha and take it in appropriate amounts to avoid the potential side effects.
List of Ashwagandha Products offered by Zanducare
- Zandu Ashwagandha Capsules
- Zandu Ashwagandha Tea
- Zandu Ashwagandha & Shilajit Combo
- One study involved 12 men and women who were given Ashwagandha doses ranging from 120 mg to 1,250 mg per day. (NCBI)
- Another analysis of five studies revealed that Ashwagandha increased oxygen consumption to a maximum level (VO2 max) in athletes and healthy adults. (NCBI)
- In one study, male volunteers were given 600 mg of Ashwagandha daily. (NCBI)
- Another study involved giving 60 people 240 mg of Ashwagandha daily for 60 days. (NCBI)
- In a study, 43 overweight men between 40 to 70 years had mild fatigue and were given either Ashwagandha extract or a placebo for 8 weeks. (NCBI)
- A study was performed to analyse the effects of Ashwagandha in 60 schizophrenic patients with anxiety and depression. (NCBI)
Frequently Asked Questions
Why is Ashwagandha beneficial?
Ashwagandha contains chemicals that can reduce swelling, calm the brain, boost the immune system, lower blood pressure levels, and more. Ashwagandha is also an adaptogen, which can be useful for curing conditions associated with stress. Adaptogens can also allow the body to lower mental and physical stress.
Who should avoid Ashwagandha?
Ashwagandha can help improve immune response. Therefore, individuals with autoimmune ailments like lupus, rheumatoid arthritis, multiple sclerosis, type 1 diabetes, and other conditions should avoid Ashwagandha.
Can Ashwagandha enhance skin?
Ashwagandha helps with the production of natural skin cells. It can trigger the production of natural oils necessary for your skin. It can prevent acne and keep your skin clear, smooth, and replenished. Ashwagandha also contains anti-ageing properties that can improve skin elasticity.
Is it safe to consume Ashwagandha daily?
Individuals can take Ashwagandha for up to eight weeks in a row. But studies are ongoing to reveal the truth behind the long-term safety of the herb. You should always take Ashwagandha according to the right dosage. Moreover, avoid consuming Ashwagandha on an empty stomach.
Is it best to take Ashwagandha before going to bed?
The right time to consume Ashwagandha depends on why you are taking it. People who take Ashwagandha to sleep better at night should take it in the evening. The calming effect of Ashwagandha can relax your mind and help you sleep better. If you are consuming Ashwagandha to lower anxiety and stress levels, any time of the day is suitable for consumption.
Is it safe to consume Shilajit and Ashwagandha together?
In Ayurveda, both shilajit and Ashwagandha are considered beneficial herbs. You can take them together to receive improved results faster. Ashwagandha and shilajit together can have a more improved effect on an individual's sexual health. But always consult a medical practitioner before taking Ashwagandha and shilajit together.