Ashwagandha is a perennial plant that grows across Asia and Africa. It is a well-known stress reducer. There’s not a lot of evidence that it can be utilized as an “adaptogen.” Because it is traditionally used as an adaptogen, ashwagandha benefits are used to treat several stress-related disorders. Adaptogens are natural compounds that help the body cope with physical and emotional stress. Insomnia, ageing, anxiety, and a range of other ailments are among the conditions for which it is recommended, however, most of these claims are based on little scientific evidence. Furthermore, there is no solid evidence to support the use of ashwagandha in the treatment of COVID-19.
For over 3,000 years, it has been used to relieve tension, increase energy, and improve concentration. The Sanskrit word “horse’s breath” means “horse’s breath.” The herb’s name relates to its distinct aroma as well as its ability to increase vigour.
Nutritional Value of Ashwagandha
Ashwagandha is an energy powerhouse. According to the United States of Agricultural Research (USDA), it stores high energy. 100 gm of ashwagandha contains 400 Kcal of energy.
Let’s explore other ashwagandha nutrients:
| Nutrients | Concentration per 100 gm |
| Fat | 33.3 gm |
| Carbohydrates | 66.7 gm |
| Fibre | 33.3 gm |
| Total sugar | 0 g |
Properties of Ashwagandha:
Ashwagandha has many properties that can help improve health. It’s known for reducing stress, boosting energy, and improving brain function. It also supports immune function, helps lower blood sugar levels, and may even have anti-cancer properties. Ashwagandha is a powerful herb that promotes overall well-being.
Ashwagandha benefits
- The herb ashwagandha is well-known for its health benefits.
- Because it’s an adaptogen, it can help your body cope with stress.
- Ashwagandha benefits provide a host of other physical and mental advantages.
- It can help treat anxiety and depression symptoms by improving brain function, lowering blood sugar and cortisol levels, and lowering blood sugar and cortisol levels.
1) Can reduce blood sugar levels:
Blood sugar levels have been demonstrated to be lowered by ashwagandha benefits. Furthermore, some human research suggests that it can lower blood sugar levels in both healthy and diabetic persons. Additionally, individuals treated with ashwagandha showed an average drop in fasting blood sugar levels of 13.5 mg/dL, compared to 4.5 mg/dL in those who got a placebo, in 4-week research in people with schizophrenia.
2) Arthritis:
It may also have anti-inflammatory effects, as evidenced by studies showing it to be useful in treating many types of arthritis, including rheumatoid arthritis. A study of 125 persons with joint discomfort found the herb to have potential as a rheumatoid arthritis therapy option.
3) The state of heart is crucial:
Ashwagandha benefits are used by some people to improve their cardiovascular health, such as:
- lowering high blood pressure
- cholesterol levels are dropping
- alleviating chest pain
- prevention of heart disease
Ashwagandha root extract has been shown to boost cardiorespiratory endurance in humans, possibly enhancing heart health.
4) Alzheimer’s disease:
The ability of ashwagandha to minimize or prevent the loss of brain function in people with neurodegenerative disorders like Alzheimer’s, Huntington’s, and Parkinson’s disease.
As these problems progress, parts of the brain and its connecting connections become harmed, resulting in memory and function loss. Giving ashwagandha to mice and rats at the early stages of the disease may provide protection.
5) Cortisol levels can be reduced:
Cortisol is a stress hormone that the adrenal glands create in reaction to stress and when blood sugar levels go too low.
Cortisol levels can become persistently raised in some persons, leading to excessive blood sugar and increased abdominal fat storage.
6) Increase testosterone and fertility in men
Ashwagandha supplementation may have a big impact on testosterone levels and reproductive health.
Ashwagandha therapy improved sperm count and motility in 75 infertile men in a study.
Furthermore, the medication resulted in a significant increase in testosterone levels. Additionally, those who consumed the plant had higher levels of antioxidants in their blood.
Stressed men who took ashwagandha had higher antioxidant levels and higher-quality sperm. After three months of treatment, 14% of the men’s partners were pregnant.
7) It will aid in the development of muscle growth and strength.
Ashwagandha benefits have been shown to improve body composition and strength. It was discovered that healthy men using 750–1,250 mg of powdered ashwagandha root per day improved muscle strength after 30 days, and those who took ashwagandha had much bigger improvements in muscle strength and size. It also more than doubled their body fat percentage decreases when compared to the placebo group.
8) It may have anti-cancer qualities.
In animal and test-tube studies, withaferin, a molecule found in ashwagandha benefits, has been proven to aid in the production of apoptosis, or the programmed death of cancer cells.
Second, it may increase the likelihood of cancer cells succumbing to apoptosis. It may aid in the treatment of cancers including breast, lung, colon, brain, and ovarian cancers.
The tumour development in mice with ovarian tumours treated with withaferin alone or in combination with an anti-cancer medication was reduced by 70–80%.
The treatment also prevented cancer from spreading to other parts of the body. Even though there is no evidence that ashwagandha has similar effects on humans, the current research is promising.
9) It has the potential to decrease inflammation:
Ashwagandha has been found in several animal tests to help reduce inflammation.
Natural killer cells, which are immune cells that fight illness and help you stay healthy, have been discovered to increase in activity in people.
The group that took 250 mg of standardized ashwagandha extract daily experienced a 36 percent decrease in CRP on average, compared to a 6 percent decrease in the placebo group.
Ashwagandha uses:
For Depression Treatment:
Ashwagandha has been demonstrated to be beneficial to people suffering from depression.
Treatment for Erectile Dysfunction (ED):
Ashwagandha has been shown to improve men’s libido and can be used in the formulation of erectile dysfunction drugs (ED).
Medicine is used to treat diabetes:
One of Ashwagandha’s advantages is that it helps to control diabetes. Ashwagandha promotes the secretion of insulin from the pancreas, which aids in the treatment of diabetes by reducing blood sugar levels.
Enhances memory
Memory, response time, and brain function may all benefit from ashwagandha supplements.
Anxiety and Stress are reduced
Studies have indicated that Ashwagandha benefits can assist people to manage stress and anxiety. Withania Somnifera reduces cortisol, often known as the stress hormone, which is produced by the adrenal glands in response to stress.
Booster of Immunity:
Ashwagandha use has been shown to help boost immunity. Withania Somnifera also helps white blood cells and red blood cells.
Antibacterial Properties
Ashwagandha has antibacterial properties that have been proven. Withania Somnifera is a herb that helps to prevent bacterial infections.
Lowers Cholesterol
Ashwagandha has several health benefits, including lowering cholesterol and enhancing immunity.
The Thyroid Function Is Improved
Ashwagandha benefits persons with low thyroid function by regulating their thyroid hormones. Taking Withania Somnifera root extract daily can boost thyroid hormone secretion.
Ashwagandha Side Effects for Male/Female
Ashwagandha benefits and side effects can be taken for up to three months when taken by oral. The long-term safety of Ashwagandha is uncertain. At excessive doses, ashwagandha side effects can cause:
- Stomach Upset
- diarrhea
- vomiting
- Liver problems
There isn’t enough reliable evidence to establish whether ashwagandha is safe or what the potential side effects are when administered topically.
FAQ’s
Yes, taking ashwagandha every day can be beneficial for many people. Ashwagandha is an adaptogenic herb that helps the body handle stress and promotes overall well-being. It has numerous benefits, including improving energy levels, reducing stress and anxiety, enhancing cognitive function, and supporting immune health. Both men and women can benefit from taking ashwagandha regularly. However, it’s essential to follow recommended dosages and consult with a doctor if you have any underlying health conditions or concerns.
While ashwagandha is generally safe for most people, it can cause side effects in some individuals, especially when taken in high doses. Common side effects may include gastrointestinal issues such as upset stomach, diarrhoea, or nausea. In rare cases, some people may experience allergic reactions or drowsiness.
While ashwagandha is generally safe for many people, there are certain individuals who should avoid or use caution when taking it. Pregnant or breastfeeding women should consult with their healthcare provider before using ashwagandha, as its safety during pregnancy and lactation has not been thoroughly studied. People with autoimmune disorders, such as rheumatoid arthritis or lupus, should also use ashwagandha with caution, as it may stimulate the immune system and exacerbate symptoms.
Yes, you can take ashwagandha at night. In fact, taking ashwagandha before bedtime may help promote relaxation and improve sleep quality for some individuals. Ashwagandha is known for its adaptogenic properties, which help the body adapt to stress and promote overall well-being. By reducing stress and promoting relaxation, ashwagandha may help you unwind and prepare for a restful night’s sleep.
Ashwagandha is generally considered safe for liver and kidney health when used responsibly and in moderate amounts. In fact, some research suggests that ashwagandha may have protective effects on liver and kidney function due to its antioxidant and anti-inflammatory properties. However, as with any supplement, it’s essential to use ashwagandha responsibly and follow recommended dosages.
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