What Are the Benefits of Ashwagandha?

Ashwagandha, also known as Indian ginseng, is an adaptogenic herb frequently used in Ayurvedic medicine to help the body cope with stress and anxiety. Additionally, ashwagandha has a wide range of health benefits that include boosting testosterone levels, improving brain function, reducing inflammation, lowering cholesterol and blood sugar levels, and increasing fertility.

1. Reduces stress and anxiety

The ability to reduce stress and anxiety levels is arguably the most well-known benefit of ashwagandha. It helps to regulate the cortisol levels in the body, which is the hormone responsible for the body’s stress response. A study conducted on ashwagandha found that it reduced cortisol levels by up to 30%. Additionally, it reduced symptoms of anxiety by 56% and improved sleep quality in participants. Another study of 64 adults with chronic stress found that ashwagandha significantly reduced stress levels and improved their quality of life.

2. Boosts testosterone levels

Testosterone is crucial for men’s health, as it regulates muscle mass, bone density, and sex drive. However, as men age, their testosterone levels begin to decline, leading to a decrease in muscle mass, reduced energy levels, and sexual dysfunction. Ashwagandha has been shown to boost testosterone levels in men. A study conducted on 75 infertile men found that taking ashwagandha supplements for three months increased testosterone levels by 17%. Another study found that taking ashwagandha supplements for eight weeks increased muscle mass and strength in men who exercised regularly.

3. Improves brain function

The compounds found in ashwagandha have been shown to protect the brain from free radical damage and reduce inflammation in the brain. As a result, ashwagandha has been shown to improve cognitive function, memory, and reaction time. A study conducted on healthy men found that taking ashwagandha supplements for two weeks improved reaction time, cognitive performance, and task performance. Additionally, it improved the participants’ ability to concentrate and reduced their feelings of fatigue. Another study found that ashwagandha supplements significantly improved memory and information processing speed in people with mild cognitive impairment.

4. Reduces inflammation

Inflammation is the body’s natural response to injury or infection. However, chronic inflammation can lead to a range of health problems, including heart disease, diabetes, and cancer. Ashwagandha has been shown to have anti-inflammatory properties as it contains compounds that reduce the production of inflammation-causing molecules in the body. A study conducted on arthritic rats found that ashwagandha significantly reduced inflammation and prevented joint damage.

5. Lowers cholesterol and blood sugar levels

High levels of cholesterol and blood sugar can increase the risk of heart disease and diabetes. Ashwagandha has been shown to lower cholesterol and blood sugar levels in several studies. A study conducted on adults with type 2 diabetes found that taking ashwagandha supplements for 30 days reduced fasting blood sugar levels by 13.3%. Additionally, it reduced hemoglobin A1c levels, which is a marker of long-term blood sugar control. Another study found that ashwagandha supplements reduced cholesterol levels in people with hyperecholesterolemia.

6. Increases fertility

Fertility problems affect both men and women and can be caused by a range of factors, including stress, hormone imbalances, and inflammation. Ashwagandha has been shown to help increase fertility in both men and women. A study conducted on men with infertility found that taking ashwagandha supplements for three months increased sperm count and motility. Additionally, it increased testosterone levels and improved mood and energy levels. Another study found that taking ashwagandha supplements for six months improved reproductive hormone levels and menstrual regularity in women with polycystic ovary syndrome.

Conclusion

Ashwagandha is a herb that has been used for centuries in Ayurvedic medicine for its health benefits. If you are interested in exploring its benefits, it is important to talk to your healthcare provider first to determine if it is right for you. Along with a healthy diet and lifestyle, ashwagandha can help you manage stress, improve cognitive function, and maintain optimal hormone levels, thus improving your overall health and wellbeing.