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Ashwagandha has grown tremendously in popularity over the last few years. From celebrities to social media personalities, it seems everyone is talking about the benefits of Ashwagandha. We’ve distilled the numerous advantages of this ancient root down to our top 5 key benefits.
Ashwagandha for a Better Night’s Sleep
Ashwagandha is not a sleep supplement per se. In other words, it won’t help you fall asleep as fast as a traditional sleep aid supplement such as melatonin or valerian root. However, some evidence suggests that Ashwagandha may improve the quality of your sleep.* Ashwagandha contains many different plant compounds that have an influence on bodily functions. One such compound, triethylene glycol produced an increase in deep sleep cycles in a medical study. Ashwagandha may also support brain neurotransmitters such as GABA which are responsible for producing feelings of calm.*
Ashwagandha for Weight Management
If you are struggling with weight management, ashwagandha can support your efforts along with a healthy diet and regular exercise. Ashwagandha can positively influence blood sugar which also helps you with energy. This ancient root supports healthy lipid cholesterol levels (within a normal range).* The anti-inflammatory withanolides within Ashwagandha promote healthy cholesterol by defending against oxidation.*
Stay Fit With Ashwagandha
Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size.* One study compared the effects of ashwagandha on males doing the same weight lifting routines over the course of two months. The groups were split into two, one received no ashwagandha while the other group received 600 mg per day. After the 8 weeks were completed the group supplementing with Ashwagandha experienced increased speed and muscle strength.* This group also had greater increases in testosterone and a reduction in body fat percentage.* Ashwagandha can help you while you are working out and after your physical activity is completed.* Studies show it helps increase VO2 max, or the amount of oxygen we can take in while working out.* Due to its anti-inflammatory compounds, Ashwagandha can help soreness in muscles after a workout session.*
Ashwagandha Supports Sexual Health
While not completely understood, Ashwagandha seems to elicit positive effects on aspects of sexual health including interest and arousal.* One way Ashwagandha may help sexual health in men and women by supporting production of hormones. Ashwagandha may increase levels of free testosterone according to some research.* DHEA, an important hormone associated with youthfulness, declines in the body with age. Ashwagandha supports an increase in the body’s synthesis of DHEA which can lead to more energy and vitality.*
Mood Boosting Benefits of Ashwagandha
Ashwagandha is one of many adaptogen herbs. It is believed that adaptogens help the body respond with greater resilience to outside stressors.* As mentioned before, Ashwagandha positively influences levels of GABA in the brain which is great for improving your mood. Its most remarkable benefit is that it supports balanced cortisol levels.* Cortisol levels spike under periods of intense stress, causing damage to our bodies on a microscopic level. One study demonstrated that individuals taking either 250 mg or 600 mg of Ashwagandha daily showed reduced serum cortisol after 8 weeks. Perhaps due to its anti-inflammatory content, Ashwagandha decreases muscle damage and soreness post-workout.*
You can get more Ashwagandha into your daily nutritional routine with our new loose ashwagandha powder. Nature's Lab Organic Ashwagandha Root Powder can be added to baked goods like brownies, muffins and energy bars. It also mixes well with smoothies, coffee, chai and other recipes. We also have Ashwagandha capsules on days when you want the convenience of a pill.
References
Dongre, S., Langade, D., Bhattacharyya, S. (2015, October 4). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sexual function in women: A pilot study. BioMed Research International. Retrieved February 17, 2023, from https://www.hindawi.com/journals/bmri/2015/284154/
Kaushik , M. K., Kaul, S. C., Wadhwa, R., Yanagisawa, M., Urade, Y. (2017, February 16). Triethylene glycol, an active component of Ashwagandha (Withania Somnifera) leaves, is responsible for sleep induction. PloS one. Retrieved February 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/28207892/
Salve, J., Pate, S., Debnath, K., Langade, D. (2019, December 25). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus. Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
Can ashwagandha help you sleep? Sleep Foundation. (2022, September 7). Retrieved February 17, 2023, from https://www.sleepfoundation.org/sleep-aids/ashwagandha#references-81865
Lopresti, A. L., Drummond, P. D., Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha ( Withania somnifera) in aging, overweight males. American journal of men's health. Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
Pratte, M. A., Nanavati, K. B., Young, V., Morley, C. P. (2014, December). An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic Herb Ashwagandha (Withania somnifera). Journal of alternative and complementary medicine (New York, N.Y.). Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
Lopresti, A. L., Smith, S. J., Malvi, H., Kodgule, R. (2019, September). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
Sandhu, J. S., Shah, B., Shenoy, S., Chauhan, S., Lavekar, G. S., Padhi, M. M. (2010, July). Effects of Withania Somnifera (ashwagandha) and Terminalia Arjuna (Arjuna) on physical performance and cardiorespiratory endurance in Healthy Young Adults. International journal of Ayurveda research. Retrieved February 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/21170205/
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., Bhattacharyya, S. (2015, November 25). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition. Retrieved February 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/26609282/
Gupta, A., Mahdi, A. A., Shukla, K. K., Ahmad, M. K., Bansal, N., Sankhwar, P., Sankhwar, S. N. (2013, August 26). Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: A proton NMR study at 800 mhz. Journal of ethnopharmacology. Retrieved February 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/23796876/
Choudhary, B., Shetty, A., Langade, D. G. (2015). Efficacy of ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/
Dongre, S., Langade, D., Bhattacharyya, S. (2015, October 4). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sexual function in women: A pilot study. BioMed research international. Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609357/
