Ashwagandha Benefits For Mind And Body

Ashwagandha is popular for its adaptogenic properties. It helps your body manage stress, enhance immunity, increase muscle strength and size, boost brain function, and reduce symptoms of anxiety.

Primary Key Points

Stress Management: Ashwagandha is a powerful adaptogen that helps the body manage stress by altering its response to stressors.

Brain Function Enhancement: Ashwagandha's antioxidant properties protect nerve cells from free radicals, improving memory and cognitive function.

Blood Sugar Regulation: Ashwagandha has demonstrated therapeutic benefits for diabetic patients, effectively lowering blood glucose levels.

Muscle Enhancement: Ashwagandha can increase muscle strength and size, reduce body fat, and improve physical performance.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is an evergreen shrub that grows in India, the Middle East, and parts of Africa.

It is famous for its adaptogenic properties, which help the body manage stress. Other health benefits include enhancing immunity, increasing muscle strength and size, boosting brain function, and reducing anxiety symptoms.

4 Proven Benefits of Ashwagandha

1. Stress Management

Ashwagandha is an adaptogen, and one of its main benefits is its ability to fight stress. Its anxiety-fighting properties are attributed to the withanolide compounds that alter the body’s response to stress.

Several control studies in humans have shown that it can effectively reduce symptoms in people with stress and anxiety disorders. (1) (2)

In 2000, a 40-day study, 88% of people who took Ashwagandha reported a reduction in anxiety compared to a 50% decrease for people who took a placebo. (3)

In 2012, in a 60-day study of 64 people with chronic stress, those in the Ashwagandha group reported an average 69% reduction in anxiety and insomnia, compared to an 11% reduction in the placebo group. (4)

In addition to managing stress, a study found that participants who took Ashwagandha extract for 12 weeks had a significant reduction in depression and anxiety symptoms in persons with schizophrenia. (5)

2. Brain Function

Researchers have shown that Ashwagandha’s antioxidant content protects the nerve cells from harmful free radicals. Thus, immediate memory is improved thanks to Withaferin A and Withanolide D, major Ashwagandha compounds. (6)

In 2014, a study found that participants who received a daily dose of Ashwagandha reported improved cognitive and psychomotor performance. This can help in the treatment of diseases associated with cognitive impairment. (7)

3. Blood Sugar Regulation

Several studies demonstrated Ashwagandha’s therapeutic activity in diabetic patients. (8)

In a study of 6 people with type 2 diabetes, researchers found that treatment of Ashwagandha supplements for 30 days lowered blood glucose as effectively as oral medications prescribed for diabetes. (9)

4. Muscles Enhancement

A study aimed to determine the tolerability and activity of Ashwagandha showed that it reduced cholesterol and fat percentage and increased strength in muscle activity. (10)

In another study, Ashwagandha showed a significant gain in muscle strength and size and a great reduction in body fat percentage. (11)

Safety And Side Effects

Ashwagandha is safe for most people except pregnant and breastfeeding women. It is not recommended for people with thyroid problems as it can increase thyroid hormone levels. As with all supplements, always consult your doctor first.

FAQ

How does Ashwagandha help with stress?

Ashwagandha is an adaptogen that helps reduce stress and anxiety by altering the body's response to stress. Studies have shown that it can significantly reduce symptoms of anxiety and insomnia in people with stress-related disorders.

Can Ashwagandha improve brain function?

Yes, Ashwagandha's antioxidant content protects nerve cells from free radical damage, improving memory and cognitive function. It has also shown potential in treating diseases associated with cognitive impairment.

Is Ashwagandha beneficial for blood sugar regulation?

Ashwagandha effectively lowers blood glucose levels, which is beneficial for people with type 2 diabetes. Its therapeutic activity has been compared to that of prescribed oral medications for diabetes.

Can Ashwagandha enhance muscle strength?

In studies focused on muscle enhancement and activity, Ashwagandha has been shown to increase muscle strength and size, reduce body fat, and improve physical performance.

Is Ashwagandha safe to use?

Ashwagandha is safe for most people. However, it is not recommended for pregnant and breastfeeding women or people with thyroid conditions, as it can increase thyroid hormone levels. Always consult a doctor before use.