8 Health Benefits of Ashwagandha

Melanie Ramos 7 min. of reading Plants Leave a comment

Ashwagandha, a plant of Indian origin with notable anti-inflammatory properties, is recognised for its benefits against insomnia and stress, and its potential to improve glucose metabolism.

Although research is still preliminary, the evidence suggests that it may have broad properties for physical and mental health.

In this post, we are going to look at these benefits in detail.

Properties of Ashwagandha according to case studies

Ashwagandha, essential in the Ayurvedic tradition, is a revitalising tonic known for reducing stress, anaemia and weakness, regulating the hormonal environment and promoting muscle growth. Discover its 9 incredible benefits below.

1. Anti-cortisol effect

Ashwagandha has been used to combat stress and regulate cortisol levels. High levels of this hormone can lead to problems such as diabetes, depression, insomnia or obesity.

A study in horses showed that those that took an ashwagandha supplement had 11% less cortisol. Other trials in rats showed greater fatigue tolerance.

2. Raises testosterone levels

Ashwagandha has antioxidant effects and may be of interest to athletes, as it increases testosterone levels, which helps burn fat. It also has a hepatoprotective effect.

In the study “Changes in thyroid hormone concentrations after administration of ashwagandha root extract to adult male mice.suplementación”, testosterone levels 3 and 4 increased, with both hormones acting, especially the first, at body level by increasing metabolism.

3. Anabolic effect

The plant increases testosterone levels, improving them by an average of 15%.

In one study, it was observed that after the administration of ashwagandha, testosterone levels increased. Those supplemented with ashwagandha showed an excellent rating of 60%, compared with 20% of those who received placebo.

4. Increases muscle mass and fat loss

The plant helps nourish and improve muscle composition from within.

In the study “Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults”, it was observed that the body-level effects of supplementation with 1 g of withania for one month were that the subjects saw an increase in the size of their muscles while reducing fat, which translated into greater LBM or lean body mass.

5. Increases male fertility

Ashwagandha helps restore hormonal balance and increase fertility by reducing stress. It helps regulate luteinising hormone (LH) to its normal levels, increase testosterone levels, improve thyroid function and treat hypogonadism.

In a study carried out by the School of Medicine of Mahatma Gandhi University in 2013, it was found that ashwagandha can significantly increase semen quality in men. This study involved 180 participants who underwent a 90-day treatment with ashwagandha. At the end of the study, an increase was observed in sperm concentration, sperm motility and semen volume.

6. An ally for hair care

Ashwagandha is used in shampoo and conditioner formulas to stimulate hair follicles and maintain hair health.

A 2015 study published in the Journal of Ayurveda and Integrative Medicine evaluated the effectiveness of ashwagandha in the treatment of alopecia areata. Forty patients were divided into two groups, one of which received an ashwagandha ointment applied to areas of hair loss. After 3 months, the group treated with ashwagandha showed a significant increase in hair growth and a decrease in hair loss compared with the placebo group.

7. Improves adrenal fatigue

Ashwagandha is prescribed to help people with adrenal fatigue, a disorder that appears after constant stress. The plant helps balance hormonal response systems, helping to improve mood, regulate hormones and strengthen the immune system.

In a 2019 study, 60 participants with adrenal fatigue took 600 mg of ashwagandha daily for 60 days. The results showed a significant decrease in fatigue and better sleep regulation compared with the control group, suggesting benefits of ashwagandha in adrenal fatigue.

8. Treatment of diseases

The effectiveness of ashwagandha in the treatment of disorders such as bipolar disorder, schizophrenia, OCD, ADHD and diseases such as fibromyalgia, diabetes or cholesterol is being studied.

How to take Ashwagandha

The recommended daily dose of Ashwagandha may vary individually; in general, the recommendation is 4-12 grams of dried root or 400-1200 mg of the plant extract.

It will also be important to know the amount of active ingredient the product contains: Withanolides.

To make the most of its benefits, it should be taken regularly for several months. It can be consumed in several forms, either alone, as a herbal tea, or mixed with butter, oil or honey.

It is advisable to divide the daily dose into several intakes. It is useful to take one of these doses one or two hours before going to sleep to optimise its benefits.

At HSN we have a catalogue of products with ashwagandha in various formats.

Buy Ashwagandha capsules at HSN

Possible side effects and contraindications

Ashwagandha, when taken at the recommended dose, is safe and non-toxic, even in long-term studies carried out in mice. However, overdose may cause side effects such as abdominal pain and diarrhoea.

There are some contraindications for its use:

It should not be consumed during pregnancy due to the possibility of causing spontaneous miscarriage.
People with hypothyroidism should avoid it, as its use should only be under medical supervision.
Simultaneous intake with alcohol, sedatives or anxiolytics should be avoided due to its sedative effects.

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