Proven Health Benefits of Ashwagandha

The rising popularity of traditional medicine has brought many otherwise unknown supplements to the market. Ashwagandha is one of those – initially used in Ayurveda medicine; this plant can offer some major health benefits. 

However, a common problem with popular supplements is that companies try to overplay their effects on our bodies. Ashwagandha is new to the market, and science hasn’t yet had the chance to study it in detail. Therefore, this article aims to present legitimate Ashwagandha benefits backed by hard scientific proof. 

Stress Relief 

Ayurveda and supplement brands both claim that Ashwagandha can relieve stress. But is this true? According to a 2019 study – it is. This double-blind study shows a notable overall stress reduction in the patients taking this plant extract. On the other hand, the control group did not show any change in stress levels. 

The stress relief is because the best Ashwagandha products will lower your morning cortisol levels. Likewise, they can also slightly raise testosterone in males. These two effects combined contribute most to the plant’s stress-reducing properties.

The study’s participants took between 250mg and 600mg of root extract – if you want to try to reduce stress, start with a similar dosage.

Sleep Quality

Better sleep quality is one of the many proven Ashwagandha benefits. Somnifera, which is part of the plant’s Latin name, means sleep-inducing, which should give you a hint about its effects. 

A 2020 study shows that people taking these supplements tend to sleep better and function better when they wake up. The mechanism of action is not very clear, but the proof is certainly there. If we had to guess, we’d say it has something to do with the plant’s ability to reduce stress. Constant stress can wreck your sleeping pattern and keep you up at night. By reducing stress levels, Ashwagandha helps you get the best of your sleep.

As a result of better sleep, expect your general well-being to improve. If you’d like to try these Ashwagandha benefits, replicating the study might be a good idea. Therefore, take 600mg of extract daily for 12 weeks and see how it goes.

Sports Performance

Athletes are always looking to get an edge over their rivals, and some of the Ashwagandha benefits show good promise in that aspect. In that sense, taking Ashwagandha extract improves muscle strength, reduces muscle soreness, and improves the body’s aerobic capacity. Naturally, improving these aspects will lead to better sports performance.  

As this systematic review shows, several studies confirm the performance-enhancing effects of Ashwagandha root extract. Therefore, participants report feeling more capable and show better results in controlled tests. Again, how the plant does this is not yet clear, leaving scientists to speculate. Some scientists believe the Ashwagandha benefits to sports performance to be a result of anti-oxidant activity. On the other hand, others have noted an effect on hemoglobin, as the plant seems to increase it. However, regardless of the actual mechanism of action, there is strong proof that Ashwagandha extract works for athletes.

Most studies used dosages between 250mg and 1000mg daily, so go for a similar amount of extract if you want to get better at your sport. Remember – use only the best Ashwagandha products available.

Blood Pressure

There is some proof that Ashwagandha lowers blood pressure levels. That’s not surprising, considering this herb’s stress-relieving and sleep-inducing effects. For most people, reducing stress will have a notable impact on blood pressure levels. While few studies confirm these Ashwagandha benefits, the logic is sound – people who are less stressed and sleep better tend to have lower blood pressure levels in general. 

Since the proof that Ashwagandha regulates blood pressure is not yet super-solid, we’d hold off on using it as a medication. However, it wouldn’t hurt to try it out, especially if you manage your expectations. Also, extensive research on this topic is sure to follow, so keep an eye open.

Inflammation

Several studies have looked at the anti-inflammatory properties of Ashwagandha. Therefore, there is some proof that this plant can reduce inflammation, mainly by reducing inflammatory proteins such as interleukin-10. As a result, most studies report a reduction in c-reactive proteins, or CRP – one of the body’s major inflammation markers.

While it may not be as effective as over-the-counter medications, it’s clear that Ashwagandha can help you fight systemic inflammation.

Safety

Studies deem that using Ashwagandha is well-tolerated by most users. As a result, we wouldn’t expect side effects from taking the effective dosage of up to around 1000mg per day.

If you do happen to experience side effects, they’ll likely be minor. Digestion issues such as bloating and diarrhea are most common, with drowsiness being also reported. If you feel any of these, take a break for a couple of days. After that, continue at a lower dosage.

We must note that some people should not consider taking Ashwagandha products. These include pregnant women, as there is some evidence that it might induce abortion at high doses. If you are taking sedatives, you should also steer clear of this plant – it will make you drowsy. Lastly, those prone to prostate cancer might not like the possibility of increased testosterone levels.

Conclusion

While Ashwagandha has seen widespread use in traditional medicine for quite some time, it’s still new to the supplement market. Therefore, what it does and how it does it is not yet crystal clear. However, judging by studies done so far, we can certainly say that this plant has many health benefits.

As is always the case with new supplements, you need to protect yourself from dishonest companies. Therefore, try to distance yourself from brands making unsupported health and performance claims. Likewise, always try to use the best Ashwagandha products if possible.