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Ashwagandha - an adaptogenic herb with a multitude of beneficial effects for the body
Ashwagandha, an adaptogenic herb revered in traditional Indian medicine, has gained popularity among athletes and fitness enthusiasts due to its extraordinary benefits. Known scientifically as Withania somnifera, this herb helps reduce stress and cortisol levels. It also improves muscle strength, endurance, and post-workout recovery. In the rest of this article, we will explore the properties of Ashwagandha and its impact on physical performance, mental well-being, and more.
Contents:
- Ashwagandha - what is this plant, where does it come from and how is it used in traditional Indian medicine?
- Ashwagandha, benefits and effects of Withania somnifera on the body
- Ashwagandha - contraindications, precautions, relevant studies and dosage recommendations
1. Ashwagandha - what is this plant, where does it come from and how is it used in traditional Indian medicine?
Ashwagandha, an adaptogenic herb highly valued in Ayurvedic medicine, offers a number of benefits for athletes, helping to reduce stress, improve physical performance and support mental health.
What is ashwagandha?
Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic plant from the Solanaceae family, particularly valued for its ability to help the body adapt to stress and restore internal balance.
The name “ashwagandha” comes from Sanskrit, where “ashva” means “horse” (symbolizing strength) and “gandha” refers to “smell.” This name reflects both the distinctive aroma of its root and its reputation for providing strength and vitality to those who consume it.
About the Ashwagandha plant
Native to the arid regions of India, Nepal, Pakistan and Sri Lanka, Ashwagandha also grows in other areas, including North Africa and the Middle East. This plant prefers dry, well-drained soils, with remarkable adaptability to different climatic conditions.
The root and leaves are the most used parts of the plant, being harvested and processed to produce dietary supplements in the form of powder, extract or capsules.
Use in traditional Indian medicine
In traditional Ayurvedic medicine, Ashwagandha has been used for thousands of years as a general tonic, with the aim of strengthening the body and increasing resistance to stress and fatigue. It is considered a “rasayana,” meaning an herb that helps maintain youth and vitality. Ayurvedic practitioners recommend Ashwagandha for the management of several conditions, including anxiety, insomnia, chronic fatigue, and for boosting the immune system.
Ashwagandha is often combined with other herbs to enhance its benefits. For example, it is frequently paired with Rhodiola rosea, another adaptogenic herb, to support both mental and physical health. This makes it an essential ingredient in many Ayurvedic formulas.
Ashwagandha properties for athletes and fitness enthusiasts
The adaptogenic properties of Ashwagandha are highly relevant to athletes and those involved in intense physical activity. It helps the body manage stress more effectively and improve post-workout recovery. Athletes frequently face high levels of physical and mental stress, and Ashwagandha offers a natural approach to combat these effects.
Additionally, research has shown that Ashwagandha can help improve muscle strength and endurance, making it an important support for athletes who want to improve their training and results.
The plant also plays an essential role in supporting mental health, helping to reduce anxiety and improve sleep quality, essential factors for optimal day-to-day performance.
2. Ashwagandha, benefits and effects of Withania somnifera on the body
Ashwagandha is recognized for its ability to reduce stress and balance cortisol levels, which can significantly influence physical performance and recovery after intense workouts.
Benefits of Ashwagandha - for women, men and children
Reduce stress and cortisol : Cortisol, often called the “stress hormone,” is produced by the adrenal glands in response to physical and emotional stress. High levels of cortisol can lead to chronic fatigue, difficulty concentrating, and decreased physical performance.
Ashwagandha has the ability to significantly reduce these cortisol levels. Studies show that taking Ashwagandha can reduce cortisol by up to 30% within a few weeks, which contributes to an overall sense of well-being and a better ability to recover from exercise.
Does Ashwagandha make you fat? It contributes to weight loss, due to the reduction of cortisol levels and more. High cortisol levels are associated with the accumulation of abdominal fat, so reducing cortisol can help maintain a healthy weight.
Additionally, by reducing stress and cortisol levels, Ashwagandha facilitates a supportive environment for athletes, allowing them to better focus on training and competition. This helps to increase physical performance, while also improving the ability to cope with emotional and psychological challenges.
Improves muscle strength and endurance : Another important component of Ashwagandha’s effects is its ability to improve muscle strength and endurance. Studies have shown that Ashwagandha supplements can greatly increase muscle strength and endurance exercise performance.
This strength improvement comes not only from stress reduction, but also from Ashwagandha’s ability to support protein synthesis and increase muscle mass. Additionally, Ashwagandha boosts testosterone levels, a hormone essential for muscle development, which contributes to overall improved athletic performance.
Increased energy and exercise capacity : Ashwagandha is known for its energizing effects, helping athletes maintain energy during intense workouts. This contributes to increased exercise capacity, allowing athletes to push their limits and improve their results. By supporting cellular metabolism and improving tissue oxygenation, Ashwagandha helps combat fatigue and maintain optimal energy levels.
Mental health and sleep : Another essential aspect for athletes is mental health. Ashwagandha has a positive effect on mood, reducing anxiety and improving sleep quality. Adequate sleep is essential for muscle recovery and optimizing performance.
Anti-inflammatory effects and post-workout recovery : Another significant benefit of Ashwagandha is its anti-inflammatory effect, which helps reduce muscle soreness and inflammation after a workout. This is essential for athletes, as inflammation can lead to muscle soreness and slower recovery. Ashwagandha helps reduce inflammation by modulating the immune response, allowing the body to recover faster and be ready for future workouts.
Ashwagandha - Sexual Benefits : In addition to its physical and mental benefits, Ashwagandha has the potential to improve sexual health in men. It stimulates testosterone synthesis, which can lead to an increase in libido and erectile function.
3. Ashwagandha - contraindications, precautions, relevant studies and dosage recommendations
Ashwagandha has been the subject of many clinical studies exploring its effects on physical and mental health. Below, we will highlight some of the more relevant research related to the benefits of Ashwagandha, dosage recommendations, duration of administration, and precautions required for using this herb.
Relevant studies on the effects of Withania somnifera
Cortisol Reduction : A study published in the Journal of the American Nutraceutical Association found that taking 125 mg of standardized Ashwagandha extract twice daily for 8 weeks significantly reduced cortisol levels in participants. This research suggests that Ashwagandha may help manage stress and prevent the negative effects of chronic stress on the body.
Improved muscle strength : Another study in athletes found that ashwagandha supplementation led to significant increases in muscle strength and endurance. Participants who consumed 600 mg of ashwagandha per day for 8 weeks reported significant improvements in strength training performance and recovery, compared to those who were given a placebo.
Mental health : A study published in Healthline evaluated the effects of Ashwagandha on anxiety and depression. Participants who took 600 mg of Ashwagandha per day showed a significant reduction in anxiety symptoms and an improvement in quality of life after 12 weeks of treatment.
Improved sleep : Another study published in PLOS One found that Ashwagandha may help improve sleep quality. Participants who took 600 mg of Ashwagandha per day reported better sleep quality and a decrease in the time it took to fall asleep.
Dosage recommendations
Ashwagandha dosage can vary, depending on the form it is taken in (powder, capsules, or extract). The most common daily dosage recommendations include:
- Standardized extract: 300-600 mg per day, divided into two doses (morning and evening);
- Powder: 1-2 teaspoons (approximately 5-10 grams) per day, mixed with water or milk;
It is important to consult a specialist before starting any supplement to determine the optimal dosage based on individual needs.
How long should Ashwagandha be taken?
To see the beneficial effects of Ashwagandha, a minimum of 8 weeks of use is recommended. Some people may see positive effects sooner, but long-term use can increase the benefits. It is essential to maintain a consistent use interval. In some cases, a break of several weeks may be recommended after a period of continuous use.
Precautions and contraindications of Ashwagandha
Although Ashwagandha is generally considered safe for use, there are some precautions and contraindications that we need to be aware of:
Pregnancy and breastfeeding : Pregnant or breastfeeding women should avoid using Ashwagandha, as there are not enough studies on its safety in these conditions.
Thyroid conditions : Ashwagandha may influence thyroid hormone levels, so people with thyroid conditions should consult a doctor before use.
Drug Interactions : Ashwagandha may interact with certain medications, including those for anxiety, depression, diabetes, and high blood pressure. It is important to talk to a doctor or health professional before combining Ashwagandha with other treatments.
Side effects : Although rare, side effects may include gastrointestinal upset, excessive drowsiness, or headaches. If such symptoms occur, it is recommended to stop use and consult a specialist.
For synergistic effects with Ashwagandha, you can also try other anti-stress supplements for optimal anxiety management, antioxidant supplements for detoxifying the body, sleep supplements for restful nights, deep sleep and proper recovery. You can also include women's supplements , which are helpful in various aspects of daily life, but also muscle mass supplements , which can contribute to increasing muscle mass and strength.
In conclusion, Ashwagandha is an extraordinary adaptogenic herb that offers a wide range of benefits for athletes, fitness enthusiasts, and people who want to better manage their daily events. Among the benefits we mentioned are reducing cortisol levels, improving sleep, increasing muscle strength, and stimulating testosterone synthesis. Thus, this herb can play an essential role in optimizing sports performance, rapid recovery after training, and many other physiological processes.
References:
- https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
- https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- https://humanclinicals.org/project/ashwagandha-withania-somnifera/
- https://f1000research.com/articles/12-335
- https://www.healthline.com/nutrition/ashwagandha
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843
Photo credits: Supliful - Supplements On Demand on Unsplash, Shutterstock.
