Ashwagandha in Ayurvedic medicine is taken into account a natural treatment to extend energy levels, reduce stress and forestall certain diseases. But what does science say about it?
Ashwagandha (Withania somnifera L.) additionally it is often called “oroval” and “bufera somnifera” (in Catalan). His a very talked-about herb in Indian Ayurvedic medicine, valued for its adaptogenic and revitalizing properties.
According to published study in a medical journal CureusAshwagandha extracts have a positive effect in relieving stress and anxiety. In addition to this, various health advantages are attributed to it. Let’s take a better look.
What is Ashwagandha?
Ashwagandha is known as by different names in numerous territories and cultures. Some are phonetically similar, reminiscent of Ajagandha, Asgandha or Ashvagandha. However, additionally it is often called Ayurvedic ginseng or Indian ginseng Cerise d’Hiver and Winter Cherry (winter cherry, in French and English, respectively).
It is a plant belonging to the nightshade familywhich also includes tomatoes, tobacco and potatoes. Ashwagandha reaches a height of 60 to 120 centimeters, has semi-woody stems, oblong, ovate leaves and greenish-yellow bell-shaped flowers.
Its fruits are spherical, small and vibrant red (hence a few of its many names). However, different parts of this species are used, including leaves, in addition to extracts or powder constructed from the foundationthat are probably the most commonly sold forms.
Ashwagandha varieties are often present in India and Pakistan; nonetheless, each supplements and leaves of the plant are actually distributed in lots of other countries.
Ashwagandha properties
Ashwagandha is thought for its content biologically energetic chemical compoundsincluding alkaloids, steroidal lactones and soponins.
Other substances contained on this plant are:
- Triethylene glycol: IN clinical studies in mice, this substance showed interesting effects against insomnia.
- Flavonoids: they’re known for his or her braking ability effects of oxidative stress.
- Minerals like iron and potassium.
We think you is perhaps keen on reading this: 10 Negative Health Effects of Stress to Keep in Mind
Health properties of Ashwagandha
Ashwagandha has several health advantages; many have been scientifically proven. In this sense, anti-inflammatory, sedative, antioxidant, antidiabetic and revitalizing properties are attributed to it. Let’s take a better look.
1. May help reduce the consequences of stress on the body
Ashwagandha has been classified as an adaptogenic agent, i.e. it has the power increase the body’s resistance to situations of physical and mental stress. Research published in Indian Journal of Psychological Medicine found that ashwagandha supplements help lower cortisol levels.
2. May help control anxiety
For this reason, scientists consider it a very good complement against episodes of stress and anxiety. In particular, it’s attributed to the relaxing effect, since it regulates chemical signaling nervous system that causes a sense of tension.
3. Ashwagandha reduces symptoms of depression
Depression is a mental health problem that requires skilled intervention. That’s why herbal supplements shouldn’t be considered the drug of first selection for symptom control. Still, some plants have shown the potential to enhance mood within the face of this condition.
In a controlled study reported in Indian Journal of Psychological Medicine64 adults got 600 milligrams of highly concentrated ashwagandha extract day by day. After 60 days, 79% reported a discount in major depressive symptoms. Still, more evidence is required.
4. Ashwagandha contributes to the regulation of glucose levels
Although not considered a diabetes agent, some studies have shown that ashwagandha has the power to manage blood glucose levels.
In this regard, in A test tube study, published within the journal phytochemistry, it was observed that increasing insulin secretion and improving sensitivity to this hormone in muscle cells.
On the opposite hand, in A clinical trial described in Indian Journal of Experimental Biologyit was established that extracts of this medicinal herb promote the regulation of sugar levels in each healthy and diabetic individuals.
5. It promotes the expansion of muscle mass
Sports and fitness enthusiasts may be present in ashwagandha natural complement for muscle gain. In fact, as A randomized controlled trial in Journal of the International Society of Sports Nutrition found, ashwagandha improves body composition and increases muscle strength.
6. May help reduce body fat
It even seems to assist reduce body fat percentage. Of course, for that to occur, it’s they have to be included within the framework of a healthy weight loss program and good habitsreminiscent of exercise.
7. Helps fight inflammation
Many diseases are attributed to uncontrolled markers of inflammation. For this, animal research suggest that ashwagandha has anti-inflammatory properties that help keep the body healthy.
8. May reduce the danger of heart disease
IN human studiesplant components increases the activity of immune cells that fight infections and are also key to regulating inflammatory processes. Even its decline has been observed C-reactive protein (CRP)a marker related to an increased risk of heart disease.
9. Lowers cholesterol and triglycerides
According to unconfirmed data, another excuse Withania somnifera L could also be a complement that reduces the danger of cardiovascular diseases helps to manage the extent of cholesterol and triglycerides within the blood.
Studies on rats I discovered it ashwagandha helped lower total cholesterol and triglycerides by 53% and almost 45%appropriately. There was also a decrease in the extent of LDL or bad cholesterol. As in previous cases, more evidence is required.
Like this text? You may read: General Adaptation Syndrome: How We Respond to Stress
10. Has an antioxidant effect
Ashwagandha antioxidant activity helps protect nerve cells from the negative effects of free radicals. IN research published in Neurochemical research , epileptic rats treated with this plant showed a discount within the deterioration of spatial memory.
11. Ashwagandha helps to enhance brain function
In the identical spirit, in study in Pharmacognosy research , a gaggle of healthy men took 500 milligrams of standardized ashwagandha extract per day. After all, they reported a major improvement in performance and response time in comparison with those that received a placebo.
12. May help with sleep disorders
Due to the content of withanolides and triethylene glycol it is usually recommended that plant helps to scale back sleep disorders. In particular, it reduces relapses of insomnia.
13. May help treat anemia
In Ayurvedic medicine, ashwagandha is used to scale back states of nervous fatigue, weakness and weakness iron deficiency anemia. Apparently, its extracts help to extend the extent of hemoglobin and erythrocytes.
14. Increases physical performance
Studies showed that ashwagandha might help increase respiratory capability and muscle strength during intense physical activity.
15. Ashwagandha increases energy levels
In the identical vein as within the previous point, Ashwagandha is taken into account be revitalizing, not just for athletes, but additionally for elderly people, helping to combat low mood and vitality.
16. May help with rheumatic conditions
Due to its anti-inflammatory properties, it’s used as a complement in rheumatic conditions, limitation of decay in tendons, ligaments, joints and bones. Although this remains to be under investigation.
17. It’s an aphrodisiac
In India his supplements have traditionally been used to enhance sexual responsewhich can positively affect fertility, although there isn’t a conclusive evidence.
18. May support the production of thyroid hormones
Trials it was done which make it possible to conclude that the treatment with Withania somnifera could also be helpful for the normalization of thyroid parameters in patients with subclinical hypothyroidism..
19. This is related to increased immunity
It is attributed ashwagandha influence on the expansion of leukocytes, which would strengthen immunity system, helps prevent possible infections.
20. Reducing bone loss
IN in vitro studies stated that consumption Withania somnifera was present in in vitro studies to slow bone losses, which in human terms could be excellent news for people affected by osteoporosis.
21. May show promise in treating cancer
Application of withanolide extracts (withaferin A) shows promise within the treatment of certain kinds of cancer by inhibiting the expansion of cancer cells. However, the findings are usually not yet conclusive.
Contraindications to ashwagandha
All herbal preparations derived from ashwagandha must be used with caution. As with any plant, there’s a risk of uncomfortable side effects and possible interactions. In this case, its alkaloid content makes it incompatible with certain patients and their treatment.
Generally, Ashwagandha is contraindicated in the next cases:
- Pregnancy and lactation
- Children under 12 years of age
- hyperthyroidism
- Hemochromatosis
- Stomach sensitivity
- Treatment with antidepressants reminiscent of zolpidem, clonazepam, sertraline and others
- If you’re taking sleeping pills
- Medicines for hypertension or high cholesterol: on this case, it’s advisable to seek the advice of a physician before taking them
Dosage and presentations
To date, there isn’t a data on the precise really helpful dosage of ashwagandha. However, root extracts range from 300 to 500 milligrams per day. In tea, 3 to five grams per day are often used. The plant may be present in any herbal store in the next presentations:
- Dried root, chopped or powdered, to be used in decoctions
- Dried or powdered leaves for infusion
- Dried or dehydrated blueberries (no seeds)
- Liquid extracts
- Powdered Root Extract
What to recollect about ashwagandha
Ashwagandha is popular in Ayurvedic medicine for its antioxidant and revitalizing effects. In folk medicine is recognized as a helpful complement to scale back stress, anxiety and other mood disorders. In addition, additionally it is really helpful to handle the health of the circulatory system and improve the general physical condition.
In any case, it shouldn’t be consumed in excessive amountsbut some precautions should be taken. Also note that there are some contraindicated cases where taking this complement may be harmful.
Maybe it’ll interest you…
