Ashwagandha: nonsense or really useful?
Many people wonder whether ashwagandha is nonsense or if it's really effective at reducing stress. And does ashwagandha genuinely help you sleep better, or is that nonsense?
Ashwagandha is a non-toxic herb that is gaining increasing attention in both Belgium and the Netherlands for its ability to modulate stress and anxiety. On
The ashwagandha herb is an important part of ancient Ayurveda, the traditional medical system in India.
When there are many positive stories about a particular supplement in a short time, as is currently the case with ashwagandha, people quickly wonder if ashwagandha is nonsense.
In this article, we therefore try to separate fact from fiction.
What is ashwagandha?
Ashwagandha is part of a class of plants called adaptogens, known for their health benefits when ingested as ashwagandha powder, tea, tinctures, and supplements, or in its raw form.
Ashwagandha, also known as Indian ginseng, winter cherry, or by its scientific name Withania somnifera, is a herbaceous shrub whose roots and berries are used for their medicinal properties.
What does ashwagandha do?
The ashwagandha herb is an important part of the traditional medical system in India, where it is used to treat a range of ailments, such as rheumatism and insomnia.
Regarding ashwagandha's effects, physiological effects are interrelated.
For example, less stress equals lower cortisol levels, which equals better blood sugar control.
However, many clinical trials have tested the herbal substance on a relatively small number of participants. More extensive research is needed to scientifically establish ashwagandha's claimed benefits, especially in the long term.
Ashwagandha nonsense? 7 benefits from research
Fortunately, benefits have already been identified that, according to research, are not nonsense, as the
research into ashwagandha is developing rapidly. Scientists worldwide are investigating ashwagandha's effects against various ailments.
These are some established, scientifically supported benefits of ashwagandha.
1. Ashwagandha may relieve stress and anxiety
Ashwagandha is perhaps best known for its stress-reducing properties. Several studies highlight this benefit, observing ashwagandha's ability to significantly lower participants' stress and anxiety levels.
One particular study indicated that ashwagandha can also improve sleep quality, and researchers confirmed that participants slept much better with doses of the herb compared to placebo doses.
2. Ashwagandha may lower blood sugar and fat
A few small clinical studies have shown that ashwagandha helps lower blood sugar levels and triglycerides, which are the most common type of fat in the blood.
One study compared ashwagandha's blood sugar-lowering effects with those of medications prescribed for type 2 diabetes.
3. Ashwagandha may increase muscle strength
Researchers continue to study ashwagandha's efficacy in improving strength and muscle size. One study showed that participants experienced more speed and strength.
Another study observed an increase in muscle strength, along with lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed.
Some participants also experienced better sleep, but this study did not compare ashwagandha consumption with a placebo.
Ashwagandha treatments yielded positive results in another study conducted exclusively with male participants.
Compared to the placebo group, men who received ashwagandha showed significant increases in muscle strength (measured by bench press and leg extension exercises) and muscle size in their arms and chest, as well as a significant decrease in body fat percentage and muscle damage after training.
4. Possibly improved sexual function in women
At least one clinical study indicates that ashwagandha may be beneficial for women with sexual dysfunction.
Administering ashwagandha resulted in significant improvements in arousal, lubrication, orgasm, and satisfaction, as self-reported by the participants.
It also significantly improved the number of successful sexual encounters and improved metrics of distress surrounding their sex life and sexuality.
5. Ashwagandha may increase testosterone in men
Ashwagandha may also offer reproductive benefits for men. Administering ashwagandha to infertile men appears to significantly improve sperm quality by rebalancing reproductive hormone levels.
Separately, researchers in a stress-related ashwagandha study found that the herb increased testosterone levels in male but not female participants.
Another study, which tested the effect of ashwagandha on muscle strength in men, also measured a significant increase in testosterone.
6. Ashwagandha sharpens focus and memory
Ashwagandha may help improve cognition, memory, and the ability to perform motor responses after instruction.
Small studies have shown that, compared to a placebo, ashwagandha significantly improved participants' reaction times during cognitive and psychomotor tests (which measure the ability to respond to instructions and perform a specified action).
In one study, ashwagandha was even found to significantly improve participants' attention span, as well as their immediate and general memory across various tests [16].
7. Ashwagandha supports heart health
At least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in during physical exertion.
These levels are used to measure cardiorespiratory endurance, how well the heart and lungs deliver oxygen to the muscles during physical activity.
Higher VO2 max levels can therefore indicate a healthy heart that performs well under these conditions.
Having said this, it is possible that the results of this one study may not be universally applicable, as it was conducted exclusively with healthy, athletic adults as opposed to a more diverse group of participants.
Potentially higher oxygen uptake with ashwagandha.
Can ashwagandha cause side effects?
Although ashwagandha is generally considered safe for most people, there are some side effects of ashwagandha that certainly deserve your attention and are therefore not nonsense, such as stomach upset.
Some people may experience abdominal pain, nausea, vomiting, or diarrhea when using ashwagandha. It is recommended to gradually increase the dosage and observe how your body reacts.
Another possible side effect is that ashwagandha can lower blood sugar levels. People with diabetes or hypoglycemia should be cautious and closely monitor their blood sugar when using ashwagandha.
Additionally, ashwagandha can also have a blood pressure-lowering effect. If you are already taking medication to lower your blood pressure, it is important to consult your doctor before using ashwagandha to prevent potential interactions.
Reading tip: What is the best ashwagandha?
No ashwagandha if you are pregnant!
Ashwagandha can be unsafe if you are pregnant, breastfeeding, immunocompromised, undergoing surgery soon, or have a thyroid condition.
Finally, ashwagandha can cause drowsiness or fatigue in some people. Therefore, it is not recommended to use it in combination with sedatives or if you plan to perform active tasks.
Preferably take smaller doses more often
Experts say that, for example, the body may not fully absorb a 300-milligram dose of ashwagandha. Larger doses can even cause unwanted side effects, such as vomiting and diarrhea.
Instead, take smaller doses more frequently to get the most benefit from its balancing effects.
Conclusion: Ashwagandha possibly not nonsense
There is already scientific evidence that ashwagandha is not nonsense, and ashwagandha has been used for centuries for its potential to reduce stress and anxiety and improve sleep quality.
Research has shown that ashwagandha can support memory and cognitive function, lower blood sugar, build muscle and increase strength, support cardiovascular and immune health, and improve reproductive health.
Ashwagandha has been used for centuries for stress and anxiety.
However, there are some side effects to consider, such as constipation, nasal congestion, cough, drowsiness, and loss of appetite. How you react to ashwagandha is difficult to say because symptoms can vary from person to person.
If you are considering adding ashwagandha to your supplement routine, first speak with your healthcare provider about your unique health needs and whether ashwagandha is right for you.
Further reading: Is astaxanthin nonsense?
Sources
- https://www.everlywell.com/blog/testosterone/ashwagandha-testosterone/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9297375/
- https://pubmed.ncbi.nlm.nih.gov/32818573/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/
Superfood from folk medicine
Ashwagandha, also known as ashwaganda, is a powerful superfood valued in folk medicine. Organically grown, this plant contributes to cognitive functions and strengthens the immune system, which can be useful for people with autoimmune diseases.Popular pre-workout for fitness and muscle mass
Ashwagandha citrate is a popular pre-workout in the fitness world due to its potential to increase muscle mass. It is also used as a spice in various cuisines. An expert might confirm that it helps with sexual health, increasing libido, and reducing PMS pain. Although there is no concrete evidence, ashwagandha has also been investigated in relation to prostate cancer and thyroid conditions, while being suitable for keto diets.