Top 6 Positive Effects of Ashwagandha in your Life

Today, our hectic lifestyle makes us prone to stress, thus decreasing our productivity and mental clarity. This is why today we are going to talk about Ashwagandha, a plant that has quickly gained popularity thanks to its ability to control stress.

The health benefits of ashwagandha are numerous, which is why experts recommend it for the following cases:

1. Reduce stress levels in the body

Ashwagandha is perhaps best known for its ability to reduce stress. It is classified as an adaptogen, a substance that helps the body cope with stress.

Several studies have shown that ashwagandha supplements can help relieve stress and anxiety. In a small study with 58 participants, those who took ashwagandha extract for 8 weeks significantly reduced perceived stress compared to those who took a placebo.

Additionally, participants taking ashwagandha supplements experienced significant improvements in sleep quality compared to the placebo group.

2. Facilitate sleep and combat insomnia

Many people take ashwagandha to achieve restful sleep, and some studies suggest that it may help with sleep problems. Managing to significantly improve the general quality of sleep.

Taking ashwagandha also reduces people's anxiety levels and helps them feel more alert when they wake up.

3. Serves as a treatment for depression and anxiety

Studies suggest that ashwagandha may help reduce symptoms of other mental health conditions, such as depression and anxiety.

Several controlled human studies have shown that it can also effectively reduce symptoms in people with stress and anxiety disorders. 

It has also been reported that people taking ashwagandha reported a reduction in anxiety, compared to 50% of those taking a placebo.

On the other hand, consumption of 600 mg of high-concentration ashwagandha extract per day resulted in a 79% reduction in severe depression.

4. It has revitalizing effects, improving your energy levels and athletic performance

Research has shown that ashwagandha may have beneficial effects on sports performance and may be a valuable supplement for athletes.

A research analysis included 12 studies in men and women taking ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest that the herb could improve physical performance, including strength and oxygen use during exercise

Additionally, ashwagandha can help increase muscle strength. In one study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in strength and muscle size.

5. May increase testosterone and fertility in men

Consuming ashwagandha can have powerful effects on testosterone levels and reproductive health. In a study on 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility.

Additionally, the treatment led to a significant increase in testosterone levels. The researchers also reported that the group taking the herb had increased antioxidant levels in the blood.

In another study, men who received ashwagandha for stress experienced higher levels of antioxidants and better sperm quality. After three months of treatment, 14% of the men's partners had become pregnant.

6. Promotes cardiovascular health

As if that were not enough, ashwagandha can help improve heart health by reducing the risk of high levels of cholesterol and triglycerides in the blood. In other words, it promotes lipid control in the blood.

In human studies, results that caught the attention of some researchers have been reported. In a 60-day study on adults with chronic stress, the group that took the highest dose of standardized ashwagandha extract showed a 17% decrease in 'bad' LDL cholesterol and an 11% decrease in triglycerides, on average.

There are several scientific studies that prove the effectiveness of ashwagandha to control various conditions such as those mentioned above.

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Taken from:

Kuballa, J. (January 7, 2022).9 Proven Health Benefits of Ashwagandha. Retrieved on April 13, 2022, from Healthline:

https://www.healthline.com/nutrition/ashwagandha