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Optimize your health with Ashwagandha: Discover its benefits and effects.

Uppdaterat: 26 juni 2023


Optimera din hälsa med Ashwaganda: Upptäck dess fördelar och effekter

Ashwagandha is an herb that has been used for thousands of years in Indian Ayurvedic medicine for its many health benefits. In recent times, it has also gained popularity in complementary and alternative medicine around the world. There is a growing interest in understanding the scientific basis for the benefits of ashwagandha. Here, we will take a closer look at some of the scientifically supported benefits of ashwagandha.

Benefits:

  1. Stress Management and Adaptogenic Effect

  2. Immune System and Anti-inflammatory Effect

  3. Increased Energy and Physical Performance

  4. Management of Sleep Problems

  5. Antioxidant Properties


1. Stress Management and Adaptogenic Effect: One of the most well-known benefits of ashwagandha is its ability to help with stress management and function as an adaptogen, which is the ability to help the body adapt to various stressors.

It has been found that ashwagandha reduces the production of cortisol, a stress hormone in the body, and can help reduce symptoms of stress and anxiety [1]. A randomized controlled study published in the Journal of the American Nutraceutical Association showed that ashwagandha reduced stress levels in participants and improved their overall well-being [2].

Another randomized, double-blind, placebo-controlled study published in the Indian Journal of Psychological Medicine showed that ashwagandha reduced stress and anxiety in patients with generalized anxiety disorder [3].

 

2. Immune System and Anti-inflammatory Effect: Ashwagandha has also been shown to have immunomodulatory and anti-inflammatory effects in several studies.

Research has shown that ashwagandha can increase the activity of natural killer cells, which are a type of white blood cell that plays an important role in the immune system [4]. Ashwagandha has also been shown to decrease the production of inflammatory cytokines, which are proteins involved in inflammation in the body [5].

A randomized controlled study published in the Journal of Ayurveda and Integrative Medicine showed that ashwagandha reduced inflammatory markers in participants and improved their immune function [6].

 

3. Increased Energy and Physical Performance: Ashwagandha has also been used to increase energy and improve physical performance. Research has shown that ashwagandha can increase muscle strength, endurance, and stamina [7].

A randomized controlled study published in the International Journal of Ayurveda Research showed that ashwagandha improved physical performance and increased strength and endurance in athletes [8].

Another randomized controlled study published in the Journal of the International Society of Sports Nutrition found that ashwagandha improved muscle strength and endurance in exercising individuals [9].

 

4. Management of Sleep Problems: Ashwagandha has also been shown to help improve sleep and manage sleep problems. A randomized, double-blind, placebo-controlled study published in Cureus showed that ashwagandha improved sleep quality in participants with insomnia [10].

Ashwagandha has also been shown to have calming properties and can help reduce stress and anxiety, which can improve sleep quality in individuals suffering from sleep problems [2].

 

5. Antioxidant Properties: Ashwagandha is also known for its antioxidant properties, which means it can help fight damage caused by free radicals in the body. Studies have shown that ashwagandha can increase the activity of antioxidant enzymes in the body and reduce oxidative stress [11]. This may be particularly important for protecting cells and reducing the risk of various diseases and age-related health issues.

Reference:

  1. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022.

  2. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Cureus. 2019 Sep 28;11(9):e5797. doi: 10.7759/cureus.5797.

  3. Cooley K, Szczurko O, Mills EJ, Bernhardt B, Seely D. Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974. PLoS One. 2009 Aug 31;4(8):e6628. doi: 10.1371/journal.pone.0006628.

  4. Winters M. Ancient medicine, modern use: Withania somnifera and its potential role in integrative oncology. Altern Med Rev. 2006 Jun;11(2):111-22.

  5. Rasool M, Varalakshmi P. Immunomodulatory role of Withania somnifera root powder on experimental induced inflammation: An in vivo and in vitro study. Vascul Pharmacol. 2006 Mar;44(6):406-10. doi: 10.1016/j.vph.2006.02.005.

  6. Singh N, Bhalla

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