10 Benefits of Ashwagandha

Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. It has been used for nearly 3,000 years to relieve stress, improve concentration, and boost energy levels. Ashwagandha is a Sanskrit word for the smell of the horse, which refers to both its unique smell and ability to increase strength. Its botanical name is Withania somnifera, and it’s also known by several other names, including Indian ginseng and winter cherry. The ashwagandha plant is a small shrub with yellow flowers that’s native to India and North Africa. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions. You can add the powder to water and consume it for health.

Ashwagandha is an adaptogen, meaning it can help your body manage stress. An ancient medicinal herb, it can provide numerous health benefits for your body and brain. It can help you to reduce stress, manage anxiety, lower blood sugar levels, etc.

Let’s find out the 10 science backed benefits of Ashwagandha.

Lowers Blood Sugar Levels- Ashwagandha can increase insulin secretion and improve insulin sensitivity in muscle cells. Studies have proven that it can reduce blood sugar levels in healthy people and diabetics.

Reduces Cortisol Levels- Cortisol is a stress hormone that your adrenal glands release in response to stress, as well as when your blood sugar levels get too low. In some cases, cortisol levels may become chronically elevated, which can lead to high blood sugar levels and increased fat storage in the abdomen. Studies have indicated that ashwagandha may help lower cortisol levels. Ashwagandha supplements are recommended for people suffering from excess cortisol.

Reduces Symptoms of Depression- While significant research needs to be done, some studies have suggested that ashwagandha can help reduce symptoms of depression. Adults who took high concentration of ashwagandha daily found a 79% decrease in symptoms of depression, while those who took a placebo found a 10% decrease. The reasoning is that anxiety, stress, and excess cortisol could be indicating depression so since ashwagandha helps with all of those, it effectively helps manage depressive symptoms. Please remember, that it does not cure or prevent depression, it only helps to reduce and manage depression in an effective manner, if taken correctly.

Reduces Stress and Anxiety- The best use of ashwagandha is to reduce stress and anxiety. Research has reported that it blocks the stress pathway by regulating chemical signaling in the nervous system. People suffering from anxiety, insomnia, and stress disorders reported a noticeable difference after consuming ashwagandha supplements.

Increases Muscle Mass and Strength- Ashwagandha can help increase muscle mass, composition, and strength. Men who took ashwagandha daily noticed gains in muscle strength, size, and reductions in fat percentage. These studies are only indicative of the effects in men.

Boosts Testosterone in Men- Ashwagandha supplements may have powerful effects on testosterone levels and reproductive health. Studies done on infertile men have shown an increased sperm count and motility. The treatment also led to increased testosterone levels. Men who consume the herb had increased antioxidant levels in their blood.

Anticancer properties- Withaferin is a compound in ashwagandha which helps induce apoptosis, which is the programmed death of cancer cells. It also obstructs the growth of new cancer cells in several ways. Withaferin is believed to promote the formation of reactive oxygen species (ROS) inside cancer cells, disrupting their function. It may cause cancer cells to become less resistant to apoptosis. It could be helpful in treating several types of cancer such as breast, lung, colon, brain, and ovarian.

Reduces Inflammation- Ashwagandha is efficient in reducing inflammation. It increases the activity of natural killer cells which are immune cells and can fight infection and help you stay healthy. It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease.

Lowers Cholesterol- Ashwagandha can improve heart health by reducing cholesterol and triglycerides. In chronically stressed adults, taking ashwagandha supplements helped reduce cholesterol levels, a marker of heart disease, and triglycerides.

Improves Brain Function- Ashwagandha could affect memory and cure brain related issues caused by injury, disease, or illness. It promotes antioxidant activity that protects nerve cells from harmful free radicals. Animal studies have shown that epilepsy can be treated effectively with ashwagandha and possibly be reversed. This is caused by a reduction in oxidative stress. Ashwagandha has been traditionally used in Ayurveda as a memory booster. In studies, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance, compared with men who received a placebo.