Ashwagandha is a very healthy herb.
It is classified as an "adatogen" herb, which means it helps your body control stress.
Ashwagandha also offers many other benefits for the body and the brain.
For example, it has the ability to help lower blood sugar, reduce cortisol (this is a hormone that causes stress), enhance brain function as well as help reverse symptoms of anxiety and depression.
Here are 12 benefits of ashwagandha that have been scientifically proven.
1. Ashwagandha is an ancient herb
Ashwagandha is one of the most important herbs in medicine (is a Hindu medicine originating from the Indian subcontinent) based on Indian healing principles.
For over 3000 years it has been used to help reduce stress, boost energy, and improve concentration .
"Ashwagandha" in Sanskrit is the "smell of horses" to refer to both the unique smell that it carries and the ability to enhance strength.
Its scientific name is Withania somnifera Besides, ashwagandha is also known for many other names such as Indian ginseng, winter cherry.
Ashwagandha looks like this:
Ashwagandha belongs to the shrub family, small, has yellow flowers and is native to India and North Africa. Its extract or powder is made from the root or leaves of plants used to treat many diseases.
This species has many health benefits due to its content high. This substance has been shown to have anti-inflammatory and tumor growth effects .
Conclude: Ashwagandha is a famous herb in Ayurveda medicine and has become a popular functional food for the health benefits it brings.
2. Reduce blood sugar.
In some studies, ashwagandha has been shown to reduce blood sugar.
An in vitro experiment found that it increases insulin secretion and improves muscle cell sensitivity of insulin .
In some studies, the ability to reduce blood sugar in normal healthy people as well as people with diabetes is confirmed .
One study with schizophrenia was treated with ashwagandha within 4 weeks, showing that blood glucose levels decreased by an average of 13.5 mg / dL compared to placebo with a reduction of 4.5 mg. / dL .
In addition, a few small studies on people with type 2 diabetes showed that ashwagandha supplementation for 30 days lowered the blood sugar levels quickly and effectively as well as taking diabetes pills .
Conclude: Ashwagandha can reduce blood sugar levels through its effect on excretion and sensitivity to insulin.
3. The ability to fight cancer
Animal and in vitro experiments have found that Ashwagandha helps reduce cell suicide (apoptisis), also known as "programmed death" of cancer cells .
It also hinders the growth of new cancer cells in different ways .
It is believed that one of those methods is formation (ROS). They are harmful to cancer cells but have no negative effects on normal cells .
Animal studies show that this herb is beneficial for the treatment of breast cancer, lung cancer, colon cancer and ovaries .
In one study, mice with tumors in the ovaries were treated separately with Ashwagandha or in combination with anticancer drugs reduced to 70-80% of cancer cell growth. Treatment has also prevented metastasis and the spread of cancer cells to other organs .
Although no research has confirmed that result on humans, but so far that result has been very encouraging.
Conclude: Experiments on animals and in vitro have proved that Ashwagandha has an enhanced effect on destroying tumors and is effective in controlling some types of cancer.
4. Reduce Cortisol levels
Cortisol is known as a stress hormone. This is because the adrenal gland releases hormones as a reaction to stress, and when blood sugar levels are too low.
Unfortunately, in some cases, crotisol levels become chronic. This causes high blood sugar levels and increases the amount of fat in the abdomen.
Studies show that ashwagandha may help reduce cortisol levels . In a controlled scientific study conducted with adults with chronic stress, Ashwagandha supplementation significantly reduced cortisol compared to the control group. The average highest dose group was reduced by 30% .
Conclude: Functional foods containing Ashwagandha may help lower cortisol levels in people with chronic stress.
5. Relieve stress and anxiety
Perhaps Ashwagandha is best known for his ability to reduce stress.
The researchers looked at Ashwagandha's influence on the brain of mice, saying it works to block the path of stress by controlling chemical signaling in the nervous system .
Some human studies have shown that it is also effective in reducing symptoms in people with stress and anxiety disorders .
Through a long 60-day study of 64 patients with chronic stress, the results showed that those in the Ashwagandha group lost 69% anxiety and insomnia, compared with those in the placebo group. pharmacy .
Another six-week study found that 88% of Ashwagandha users reported decreased anxiety compared to 50% of placebo users .
Conclude: The results on both human and animal experiments showed that Ashwagandha helped with stress and anxiety.
6. Ashwagandha also reduces symptoms of depression
Although it has not been studied much, several studies have also shown that ashwagandha helps reduce depression .
There was a 60-day controlled study on stressed adults given 600 mg daily. They reported 79% reduction in severe depression, while the placebo group decreased by 10% .
Conclude: Studies on ashwagandha are limited, but it has been shown to reduce serious depression.
7. Helps produce testosterone and enhances fertility in men
Functional foods containing ashwagandha can strongly affect male hormone levels and reproductive health .
A study conducted on 75 men with infertility, the ashwagandha treatment group increased the number and activity of sperm.
Moreover, treatment has significantly increased testosterone levels .
The researchers also said that the group of people using this herb also increased the level of antioxidants in the blood.
In another study, men who took ashwagandha to treat depression had improved antioxidant levels and improved sperm quality. After 3 months of treatment, 14% of their partners were able to conceive .
Conclude: Ashwagandha helps increase testosterone levels and significantly increases sperm quality and male fertility.
8. Ashwagandha increases muscle and health
Research has shown that ashwagandha helps improve body structure and enhance health .
The purpose of a study is to determine the safe and effective dose of ashwagandha. Healthy men taking 750-1250 mg daily increased muscle mass and fat loss within 30 days .
In another study, the team using ashwagandha significantly developed muscle strength and size. It also helps to double the amount of body fat compared to placebo .
Conclude: This herb has shown an increase in muscle mass, fat loss and health enhancement in men.
9. Effects of reducing inflammation
Many animal studies have also demonstrated that ashwagandha helps reduce inflammation .
Human studies have found that it increases the activity of natural killer cells or immune cells that fight infections and helps you stay healthy .
It is also shown to help reduce the signs of inflammation (CRP). This sign is associated with the risk of cardiovascular disease.
In a controlled study, the group using 250 mg of ashwagandha daily lost an average of 365 CRP compared with 6% in the placebo group .
Conclude: Ashwagandha has been shown to increase the level of cellular activity that naturally kills and signs of inflammation.
10. Lower cholesterol and triglyceride
In addition to its anti-inflammatory effects, this plant enhances cardiovascular health by reducing cholesterone and triglyceride levels.
Animal studies have found that it significantly reduces blood fat.
A study in mice showed that it reduced total blood cholesterol by 53% and nearly 45% triglycerides .
While human research is not as effective, there are still signs of dramatic improvement .
A 60-day study on adults with chronic stress, the highest average dose of Ashwagandha group had a 17% reduction in LDL cholesterol and 11% triglyceride .
Conclude: Ashwagandha can reduce the risk of cardiovascular disease by reducing cholesterol and triglycerides.
11. Can improve brain function, including memory
In vitro and animal studies show that Ashwagandha can reduce problems related to brain function and memory caused by injury or disease .
Researchers have said it promotes antioxidant activity. These activities protect nerve cells from harmful free radicals.
In one study, mice with epilepsy with Ashwagandha almost completely reversed memory decline. This may be due to a decrease in the weakening of the cell due to too many oxygen atoms in them .
Although ashwagandha is often used to increase memory in Ayurvedic traditional medicine, there are few studies on humans in this area.
In one study, scientists gave 500mg of this herb to healthy men each day, who reported significant improvements in reaction time and performance compared to those taking placebo .
Conclude: Ashwagandha supplements can improve brain function, memory, reaction time and ability to perform tasks.
12. Ashwagandha is safe for everyone and is everywhere
Ashwagandha seems to be a safe supplement for most people.
However, some people should not take it, including pregnant and nursing women.
People with autoimmune diseases should also avoid using ashwagandha unless authorized by a doctor.
Including those who are in rheumatoid arthritis, lupus, and type 1 diabetes.
Also people who are taking thyroid medications should be careful when using ashwagandha because it has an increased risk of thyroid hormone in some people.
It can also reduce blood sugar and lower blood pressure. Therefore you may need to adjust the dosage when used.
The ashwagandha dosage in studies is usually 125-1,250 mg per day. Each study used a different dose. Higher dosages help achieve the most improvement.
If you want to supplement ashwagandha, look for extracts from the root or powder in 450-500 mg capsules, once or twice a day.
This herb is supplied by many manufacturers, and is available in pharmacies, vitamin shops, online retail stores.
Conclude: Although ashwagandha is safe for most people, some people may not use it unless authorized by a doctor. The recommended dosage is 450-500 mg once to twice daily
Ashwagandha is a traditional herb with countless health benefits.
This herb can reduce anxiety, fight depression, promote fertility and totesterone in men, may even increase brain function.
Ashwagandha supplements can be an easy and effective way to improve your health and quality of life.