Ashwagandha, a medicinal herb widely used in Ayurveda, the traditional Indian system of natural healing, has gained popularity for its powerful effects on the body and mind. Extracts or powders derived from the plant’s roots or leaves are commonly used in supplements. In this article, we’ll explore five top health benefits of ashwagandha that have been tested in human clinical trials.
1. Reduces Stress
Ashwagandha is classified as an adaptogen, meaning it can help your body manage stress more effectively. Cortisol, known as the stress hormone, is released by the adrenal glands in response to stress or low blood sugar. Chronic elevation of cortisol levels can lead to various health issues. A controlled study of 64 adults with a history of chronic stress found that the group supplementing with ashwagandha for 60 days experienced a 27.9% reduction in serum cortisol levels and improved all tested parameters of chronic mental stress.
2. Alleviates Anxiety and Depression
In the same 60-day study, participants in the ashwagandha group reported a 69% average reduction in anxiety and insomnia, compared to just 11% in the placebo group. Numerous double-blind control trials have also found ashwagandha to be beneficial for anxiety, although a placebo effect is also evident. Anti-depressive effects have been observed, but they are less notable than the anti-anxiety effects. In the 60-day study, those taking a larger daily dose of ashwagandha reported a 79% reduction in severe depression, while the placebo group reported a 10% increase.
3. Increases Muscle Mass and Strength
Ashwagandha has been shown to increase strength and power output. One study found that healthy men who took a high dose for 30 days experienced a significant increase in strength in the quadricep and back extensor muscles, even without exercising. In another 8-week study, 57 untrained men on a strength training program who were given ashwagandha improved their one-rep max bench press by nearly 44 pounds (20 kg) and leg extension by 11 pounds (5 kg) compared to the placebo group. The ashwagandha group also saw improvements in muscle size, serum testosterone, and muscle recovery.
4. Reduces Blood Sugar Levels
Several studies have found ashwagandha to have benefits for metabolic health. A test-tube study showed that it increased insulin secretion and improved insulin sensitivity in muscle cells, potentially explaining its blood sugar-lowering effects. In a small pilot study of six people with type 2 diabetes, supplementing with ashwagandha for 30 days lowered fasting blood sugar levels as effectively as an oral diabetes medication. Other studies noted benefits even in those without diabetes, albeit with a smaller effect size of less than 5%.
5. Improves Cholesterol and Lowers Triglycerides
Ashwagandha may help improve heart health by positively affecting cholesterol and triglyceride levels. In the 60-day study of chronically stressed adults, the group taking the highest dosage of ashwagandha experienced an average 17% decrease in LDL cholesterol and an 11% decrease in triglycerides. Another study noted similar reductions in LDL cholesterol and a 17% increase in HDL cholesterol. However, it’s worth noting that the authors of the latter study were involved with companies that produce ashwagandha supplements.
Effective Dosages and Safety
The effective dosages used in studies range from 125 to 1,250 milligrams daily, with higher doses appearing to be more effective. When considering supplementation, look for a root extract or powder containing around 450 to 500 milligrams per capsule, and take one or two per day. Ashwagandha appears to be safe for most people, but pregnant or breastfeeding women and those with autoimmune diseases should consult their doctor before taking it.
Frequently Asked Questions
1. How long does it take for ashwagandha to start working?
Most studies on ashwagandha have observed benefits after 30 to 60 days of continuous supplementation. However, individual results may vary.
2. Can ashwagandha interact with other medications?
Ashwagandha may interact with certain medications, such as immunosuppressants, sedatives, and thyroid hormone medications. Always consult with your healthcare provider before starting any new supplement.
3. Are there any side effects associated with ashwagandha?
Ashwagandha is generally well-tolerated, but some people may experience mild side effects such as stomach upset, diarrhea, or headaches. If you experience any adverse effects, discontinue use and consult your doctor.
Ashwagandha, with its wide range of research-supported benefits for mental and physical health, has the potential to improve quality of life for many individuals. By reducing stress and anxiety, increasing muscle strength, and improving blood sugar and cholesterol levels, this powerful Ayurvedic herb can be a valuable addition to a healthy lifestyle. As with any supplement, it’s essential to consult with a healthcare professional before starting to ensure safety and appropriateness for your individual needs.