What are the benefits of Ashwagandha supplements?
Ashwagandha has long been a part of traditional Ayurvedic medicine and has gained popularity in recent years due to its potential health benefits. The herb, also known as Withania somnifera, is a small shrub native to India and North Africa with yellow flowers. Its adaptogenic properties help the body adapt to stress and maintain balance.
Studies have shown that ashwagandha supplements may offer various benefits, including:
- Reducing stress and anxiety
- Improving cognitive function and memory
- Reducing inflammation
- Boosting testosterone levels
- Increasing strength and muscle mass
- Improving sleep quality
- Reducing LDL cholesterol levels
- Supporting immune system health
A study published in the Journal of Clinical Psychopharmacology found that taking 300mg of ashwagandha root extract twice daily reduced stress and anxiety levels in participants with a history of chronic stress. Another study published in the Journal of Dietary Supplements found that ashwagandha extract improved memory, information processing, and reaction times in healthy adults aged 18-60 years.
Inflammation is responsible for various health problems, including heart disease, cancer, and autoimmune conditions. A study published in the Indian Journal of Medical Research found that ashwagandha extract decreased cytokine production, a marker of inflammation. The herb may also reduce inflammation and oxidative stress in arthritic patients, according to a study published in the Journal of Ayurveda and Integrative Medicine.
Low testosterone levels can cause fatigue, decrease muscle mass, and affect sexual function. A study published in the Journal of Ethnopharmacology found that ashwagandha improved testosterone levels in infertile men. The herb may also help increase muscle strength and mass, according to a study published in the Journal of the International Society of Sports Nutrition.
Poor sleep quality can affect overall health and well-being. A study published in the Indian Journal of Psychological Medicine found that ashwagandha root extract improved sleep quality in participants with anxiety and insomnia. The herb has also been shown to reduce LDL cholesterol levels, which contribute to heart disease, according to a study published in the Journal of Ethnopharmacology.
Ashwagandha may also help support immune system health. A study published in the Journal of Alternative and Complementary Medicine found that the herb increased resistance to infections in mice. Another study published in Evidence-Based Complementary and Alternative Medicine showed that ashwagandha helps stimulate the production of white blood cells, which play a crucial role in fighting off infections.
It’s important to consult with a healthcare professional before starting any new supplement regimen. While ashwagandha is generally considered safe, high doses may cause side effects such as upset stomach, diarrhea, and headaches. Additionally, the herb may interact with certain medications, so it’s crucial to speak with a healthcare professional before adding the supplement to your routine.