9 things Ashwagandha does to your body!

What does ashwagandha do to the body?

In recent years, Ashwagandha has gained remarkable popularity as a go-to natural remedy for managing stress and promoting overall wellness. According to a report by the American Botanical Council, demand for Ashwagandha supplements surged by over 150% between 2020 and 2022, reflecting a growing interest in natural, plant-based solutions for stress relief and enhanced vitality. Known as an adaptogen, Ashwagandha has been used for centuries in Ayurvedic medicine to support the body’s ability to adapt to physical and mental stress. This powerful herb offers a range of potential health benefits that modern research continues to uncover, making it a favorite among health-conscious individuals worldwide. But what exactly does Ashwagandha do to the body? In this article, we’ll explore the many ways this ancient herb impacts physical and mental well-being, from balancing hormones to boosting cognitive function.

1. Health Benefits of Ashwagandha, Based on Research

Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb widely known for its powerful health benefits. Used for thousands of years in Ayurvedic medicine, it is reputed to reduce stress, improve focus, and increase energy levels, earning nicknames like “Indian ginseng” and “winter cherry.”

2. Reducing Stress and Anxiety

Ashwagandha’s primary benefit is stress relief. Acting as an adaptogen, it supports the body’s natural ability to handle stress. Studies cited by Healthline reveal that taking 250-600 mg daily for 8 weeks significantly lowers cortisol levels and improves sleep quality. Ashwagandha works by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing stress markers like cortisol, helping people cope with daily challenges.

3. Enhancing Athletic Performance

Ashwagandha may boost athletic performance and endurance. Research involving doses from 120 to 1,250 mg per day demonstrates improved VO2 max-a measure of oxygen use during exercise- and enhanced strength. Healthline also reports that male participants saw improved muscle size and strength when combining ashwagandha supplementation with resistance training.

4. Supporting Mental Health

Some studies show ashwagandha’s potential to alleviate symptoms of mental health issues like depression and anxiety, particularly in individuals with conditions like schizophrenia or bipolar disorder. A study on schizophrenia patients showed that 1,000 mg daily reduced both depression and anxiety. Research in this field is still emerging, but these preliminary findings indicate its potential for mental well-being.

5. Boosting Testosterone and Fertility in Men

Ashwagandha may enhance testosterone levels and improve male fertility. Studies indicate that it can boost DHEA-S (a hormone involved in testosterone production) and increase sperm quality. One study found a 14.7% increase in testosterone levels and improved sperm motility among men supplementing with ashwagandha, suggesting its potential role in reproductive health.

6. Managing Blood Sugar Levels

For those with diabetes, ashwagandha may help control blood sugar. Healthline highlights research indicating that ashwagandha can lower fasting blood sugar, HbA1c (an indicator of long-term blood glucose levels), and oxidative stress. The herb’s active component, withaferin A, is believed to help the body absorb glucose more efficiently.

7. Reducing Inflammation

Ashwagandha has anti-inflammatory properties, attributed to compounds like withaferin A. These compounds may reduce the levels of inflammatory markers such as CRP, IL-6, and TNF-α. Although research is limited, findings from studies on COVID-19 patients suggest that ashwagandha could play a role in reducing inflammation.

8. Improving Thinking and Memory

Ashwagandha may enhance cognitive function. Studies indicate it can boost reaction time, memory, and executive function, particularly in older adults with mild cognitive impairment. Participants who took 600 mg daily experienced improvements in memory and processing speed. These findings highlight ashwagandha’s potential benefits for brain health and cognitive longevity.

9. Promoting Better Sleep

Ashwagandha is also linked to improved sleep quality. Studies involving people over 65 showed that taking 600 mg daily enhanced sleep quality and alertness upon waking. It is particularly effective for those with insomnia, with positive effects most evident in doses above 600 mg.

Safety and Side Effects

Generally safe for short-term use, ashwagandha may cause minor side effects such as drowsiness or digestive discomfort. Pregnant or breastfeeding individuals, people with hormone-sensitive conditions, or those on certain medications should consult a doctor before using ashwagandha.

Dosage Recommendations

Doses vary depending on the goal. For stress relief, 250-600 mg is common, while athletic performance benefits may require up to 1,250 mg daily. Health professionals recommend starting with a lower dose and gradually increasing to the optimal level for individual needs.

Frequently Asked Questions (FAQ)

• What are the main benefits of ashwagandha? Benefits include stress relief, enhanced athletic performance, cognitive support, and improved sleep.
• How long does it take to feel the effects? Consistent use over weeks to months may be necessary to notice significant results.
• Who should avoid ashwagandha? Pregnant and breastfeeding women, individuals with hormone-sensitive conditions, and those on certain medications should avoid it unless approved by a healthcare provider.

The Bottom Line

Ashwagandha, with its historical roots in Ayurveda, offers diverse health benefits supported by emerging research. While more studies are needed, initial findings suggest it can be a valuable natural supplement for managing stress, improving athletic performance, supporting mental health, and more. As always, consult a healthcare provider before beginning any new supplement regimen to ensure safety and effectiveness.