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Ashwagandha: 6 Proven Health Benefits of the Ancient Plant

Ashwagandha: 6 Proven Health Benefits of the Ancient Plant

Ashwagandha: 6 Proven Health Benefits of the Ancient Plant

Ashwagandha is an ancient plant with historical roots dating back 6,000 years in India's Ayurvedic medical system. It is considered an adaptogen, which means it helps the body adapt effectively to stress.

Ashwagandha is also beneficial for brain function and may help with mental health issues like anxiety and depression. It protects metabolic and heart health while boosting sex drive. If you want to enjoy the benefits of ashwagandha, it can be obtained in dried powder or capsule form. You can also drink ashwagandha tea or take ashwagandha tincture. Here are 7 scientifically backed reasons why you should try ashwagandha:

1. Helps with stress, depression and anxiety

Ashwagandha helps you cope with stress by reducing the release of cortisol, which is the body's main stress hormone. As an adaptogen, ashwagandha also improves body flexibility and stress resistance. In a two-month study of healthy adults, 240 mg of ashwagandha taken daily was associated with lower scores on the depression, anxiety, and stress scales. In a two-month study that included 600 mg of ashwagandha daily, ashwagandha lowered stress levels and improved sleep quality in participants.

Whether you suffer from occasional stress or have an anxiety disorder, ashwagandha may help you by regulating cortisol levels and increasing resilience against stress.

2. Increases libido

While high cortisol levels suppress libido, ashwagandha lowers cortisol and functions as a natural aphrodisiac. In men, ashwagandha has been shown to increase testosterone levels and improve sexual performance. In animal models, ashwagandha has also been shown to correct erectile dysfunction.

However, ashwagandha has also been shown to improve sexual function in women. Studies show that women who take ashwagandha have better orgasms, greater arousal, and higher satisfaction in their sex life.

3. Protects cardiovascular health

In healthy adults, 600 mg of ashwagandha per day has been found to improve cardiorespiratory endurance after eight weeks. Compared to those who took a placebo, the ashwagandha group had higher aerobic capacity, higher antioxidant levels, and better recovery scores than before the eight weeks prior to ashwagandha consumption. This suggests that ashwagandha has heart-protecting properties that can also benefit athletes in their performance.

4. Improves muscle mass

According to studies, ashwagandha has been shown to help athletes and everyday fitness professionals gain more muscle mass when they exercise. By improving muscle strength and recovery, ashwagandha can help you achieve things faster.

According to a study published in Nutrients, 500 mg of ashwagandha daily improved upper and lower body muscle gains in men after 12 weeks. Compared to the control group, the ashwagandha group had statistically higher improvements in strength test exercises by the end of the study.

5. Increases endurance in physical exercise

Adding ashwagandha to your protein shake every day or taking an ashwagandha supplement every morning can help you exercise better. Ashwagandha not only improves your cardiovascular ability and muscle growth, but also your physical endurance during exercise. In a study on healthy men and women, supplementation with ashwagandha improved physical performance variables like hand grip and muscle strength of the arms and legs better than a placebo.

6. Benefits for Brain Function

When taken regularly, ashwagandha can improve memory function and may protect against the development of Alzheimer's and dementia. It has been shown to restore memory and brain dysfunction in mice with Alzheimer's disease. The results began to appear already after 7 days and worked by removing the amyloid plaque in the brain responsible for the development of degenerative diseases. Another way ashwagandha works to restore neurodegeneration is by protecting against oxidative damage. While research on humans has not yet been done, ashwagandha's role in protecting the brain from aging looks promising.

How Ashwagandha Can Improve Your Health

While ashwagandha has been documented in some of the oldest Ayurvedic texts , modern scientific research is slowly catching up. Other benefits and uses of ashwagandha were still discovered. However, ashwagandha has been shown to help with increased muscle mass and exercise performance, mental performance, libido, stress, and anxiety. As an adaptogen, ashwagandha is used for a wide variety of purposes in Ayurveda, as it can help restore your metabolic health, energy levels, and hormone balance.

Side effects

Be aware that any compound or supplement, even those that are natural, can have unwanted side effects. You should always consult a doctor before using herbal products or other supplements, especially if you have medical conditions, if you are taking medications or supplements, or you may be pregnant and should be aware of this.

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