Ashwagandha Benefits: 7 ScienceBacked Health Benefits
Ashwagandha research continues to evolve as scientists around the world study its efficacy in a variety of settings.
Here are some scientific benefits of ashwagandha.
1. Relieves stress and anxiety
Ashwagandha is perhaps best known for its anti-stress properties. Several studies that have examined ashwagandha's ability to significantly reduce participants' stress and anxiety levels highlight this benefit.
One study in particular found that ashwagandha can also improve sleep quality; the researchers confirmed that participants slept better with doses of the herb than with placebo doses.
2. Reduces blood sugar and fat
Several small clinical studies have shown that ashwagandha helps lower blood sugar and triglycerides (the most common type of fat in the blood). One study compared the effects of ashwagandha in lowering blood sugar levels with medications for type 2 diabetes.
3. Increases muscle mass and strength
Researchers continue to study the effectiveness of ashwagandha in increasing muscle size and strength. One study found that participants increased their speed and strength. Another study showed an increase in muscle strength, a decrease in body fat percentage, and a decrease in cholesterol levels with ashwagandha. Some participants also improved sleep, but ashwagandha was not compared to a placebo in this study.
Ashwagandha treatment showed positive results in another study that included only men. Compared to the placebo group, the men taking ashwagandha experienced significant increases in muscle strength (as measured by leg extension and bench press exercises) and the size of their arm and chest muscles, as well as a decreased significant increase in body fat percentage and muscle mass after exercise. Pity
4. Improves sexual function in women.
At least one clinical study suggests that ashwagandha may benefit women with sexual dysfunction. According to the participants, the use of ashwagandha resulted in significant improvements in arousal, lubrication, orgasm, and satisfaction. It also significantly increased the number of successful sexual encounters and improved their rates of anxiety about their sex life and sexuality.
5. Increases fertility and testosterone levels in men.
Ashwagandha may also provide reproductive benefits for men. The use of ashwagandha in infertile men has been shown to significantly improve sperm quality by restoring reproductive hormone levels. In one study, 14% of patients' male partners became pregnant.
By the way, in a stress-related study of ashwagandha, researchers found that the herb increased testosterone levels in men, but not in women. Another study that looked at the effect of ashwagandha on muscle strength in men also noted a significant increase in testosterone levels.
6. Improves concentration and memory
Ashwagandha can help improve cognition, memory, and responsiveness after learning. Small studies have shown that, compared with placebo, ashwagandha significantly improved participants' reaction time on cognitive and psychomotor tests (which measure the ability to respond to instructions and perform certain actions).
One study even found that ashwagandha significantly improved participants' attention, as well as immediate and general memory on various tests.
7. Supports heart health
At least two studies have shown that ashwagandha can increase VO2 max, which is the maximum amount of oxygen you take in during a workout. These levels are used to measure cardiorespiratory endurance, which is the ability of the heart and lungs to deliver oxygen to the muscles during physical activity. Therefore, higher VO2 max levels can indicate a healthy heart that works well under these conditions.
However, the results of this single study may not be universally applicable, as it was conducted only with healthy, athletic adults and not with a more diverse group of participants.
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