"Ashwagandha" is a Sanskrit word meaning "horse scent," which refers to the herb's scent and potential ability to increase strength. Its botanical name is Secondia somnifera, and it is also known by several other names, including "Indian ginseng" and "winter cherry."
Ashwagandha, or (Indian ginseng), is a wild plant that grows in the wilds of the Arab world and on the banks of the Nile. Many of us do not know about it and its benefits, but it has been used since ancient times in India in herbal treatments and alternative medicine. The used part of the plant is its roots, which are ground and eaten or added to it. To some drinks to improve their taste.
Ashwagandha also contains chemicals that may help calm the brain, reduce swelling, lower blood pressure, and alter the immune system.
Since Ashwagandha is traditionally used as an adaptogen, it is used for many stress-related conditions. Adaptogens are believed to help the body resist physical and mental stress. Some of the conditions in which they are used include insomnia, aging, anxiety, and many others.
Amal Shaira, a plant care expert, says that the Ashwagandha plant consists of two parts similar to a siwak, which is the roots. They are generally the part used in the plant. They are ground and eaten or added to juice or sold as capsules. However, its seeds are in a fruit that resembles a siwak and is either sold for cultivation or extracted ashwagandha oil from it. .
Ashwagandha is one of the most important herbs in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing.
Benefits of Ashwagandha herb:
1. It helps reduce stress and anxiety
Ashwagandha is known for its ability to reduce stress and is classified as an adaptogen, a substance that helps the body cope with stress.
Ashwagandha helps control stress, including Hsp70, cortisol, and C-Jun N-terminal stress-activated protein kinase (JNK-1).
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates stress response.
Research also indicates that ashwagandha supplements help relieve stress and anxiety.
However, a 2021 review of studies concluded that there is not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety.
2. Improved athletic performance
Research has shown that ashwagandha has beneficial effects on athletic performance and is a beneficial supplement for athletes.
One research analysis included 12 studies of people who took ashwagandha doses between 120 mg and 1,250 mg per day. Results indicate that the herb enhances physical performance, including strength and oxygen use during exercise.
Another analysis that looked at five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes.
VO2 max is the maximum amount of oxygen a person can use during intense activity and is a measure of cardiopulmonary fitness.
3. Ashwagandha helps increase muscle strength
In a 2015 study, male participants who took 600 mg of ashwagandha daily and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared to the placebo group.
4. Reduces symptoms of some mental health conditions
Some evidence suggests that ashwagandha helps reduce symptoms of other mental health conditions, including depression, in some people.
In one study, researchers looked at the effects of ashwagandha on 66 people with schizophrenia who were suffering from depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo.
Research from 2013 also suggests that ashwagandha helps improve cognitive impairment in people with bipolar disorder.
5. It helps boost testosterone and increase fertility in men
Some studies have shown that ashwagandha supplements benefit male fertility and increase testosterone levels.
In one study, 43 men ages 40 to 70 with overweight and fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.
The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% increase in testosterone compared to those who took a placebo.
Additionally, a review of four studies found that ashwagandha treatment resulted in a significant increase in sperm concentration, semen volume, and sperm motility in males with low sperm counts.
It also increases sperm concentration and motility in males who have a normal sperm count.
- References:
- https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
- https://www.healthline.com/nutrition/ashwagandha#testosterone-and-fertility