Table of Contents
Ashwagandha, also known as Indian Ginseng, is a herb, also known as the „Smell of Horse“, as the fresh roots resemble horse scents. But don’t be discouraged! This fragrance is also associated with the belief that regular use of this plant will guarantee „horse“ power and health. [1]
Ashwagandhu can also be found under names such as winter cherry or Withania Somnifera. [2]
Stress, anxiety or insomnia – Ashwagandha can do it for you
With the rapid pace of life that today requires, it is not always easy to avoid anxiety or stress. Indian Ginseng is considered to be an adaptogen known for its beneficial effects in the fight anxiety and stress. Ashwagandha is able to reduce cortisol concentration in the body, which is anti-stress and helps with insomnia. [3]
Benefits that every athlete will appreciate
One of the other benefits that Indian Ginseng has in itself is that it lowers cholesterol, due to its low density lipoproteins (LDL). Positive results have also been shown by studies in which this plant has shown that it actively promotes muscle growth while helping to recover muscles [4] , for example after an injury. As further shown in this research, people who regularly took Ashwagandha were able to lose more than half their body fat. [5]
Research has also shown that Ashwagandha can increase endurance during physical activity by enhancing brain function and reducing physical pain. [6] The calming effects with which this plant can reduce stress improves concentration, motivation and physical performance. Because of these effects, Indian Ginseng is a great supplement for active athletes who need to be active despite mental and physical exhaustion.
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Natural fat burner
If you thought we had already mentioned all the benefits of Indian Ginseng, you were wrong. We have another advantage for you, which will be appreciated especially by fans of sport and active movement. As mentioned, this little natural miracle can reduce the cortisol concentration in the body and visibly increase energy. But what you may not have known is that Ashwagandha promotes the proper functioning of the thyroid gland, which internally affects fat burning. [7] [8]
Beneficial effects for both men and women
In women it can stimulate libido and also alleviate unpleasant menstrual pain. It is also beneficial during menopause. In addition, it is also used in the treatment of cancer in which it is able to relieve the pain of chemotherapy while reducing stress, fatigue and depression.
In addition to the mentioned muscle mass growth, the benefit to men is that Ashwagandha promotes the quantity and quality of sperm, which has a positive effect on male fertility. For both men and women, it serves as an aphrodisiac and increases sexual desire. [9]
Benefits to our brain
Physical or emotional stress negatively affects nerve and brain activity. In addition to showing that Ashwagandha is a natural anti-stress stimulant, it has beneficial effects in fighting Alzhaimer and poor memory. One of the main reasons this plant can trigger our brain activity is because it contains antioxidants that fight free radicals that cause brain cells to age. . [10]
It improves mood
One of the huge benefits provided by taking Indian Ginseng is that it has no side effects compared to, for example, antidepressants or anti-fatigue medications. [11] Loss of stress, fatigue and anxiety is then positively reflected in our mood and brings an overall feeling of satisfaction.
Boosts immunity
Strengthening immunity is beneficial to our body all year round, not just in the winter months. Ashwagandha is able to strengthen the immune system and at the same time serve to prevent diseases. However, it also has a positive effect on white and red blood cells, the number of which increases in the body. The antibacterial effects that Indian ginseng contains are beneficial in fighting digestive, urinary and respiratory problems. [12]
What you should not forget about Ashwagandha
Although this herb is a natural miracle that offers many benefits to the human body, it should not be forgotten that some people need to be careful when using it. Indian ginseng is not recommended for pregnant or breastfeeding women. Also, people who suffer from or have a chronic thyroid disorder should always consult their physician in advance, or it may be inappropriate for them to take this herb. Ashwagandha contains no heavy metals, but it has been found in the past that some of the so-called “Ayurvedic herbs” contained quite a few. [13] However, you do not have to worry now, as Indian ginseng is available in the form of tabletsor powders to prevent these heavy metals from occurring.
Recommended daily dose
The maximum daily dose of Indian Ginseng you can take should be in the range of 300-500 mg. [14] In order to see the most effective effects, you should take this dose on a daily basis. Of course, do not forget about regular exercise and exercise that will help you reach your desired figure, give energy and together with Ashwagandha you manage to relieve stress.
Let us know in the comments if you’ve heard of this miraculous herb, and if you liked it, share it.
[1] Chandrasekhar K1, Kapoor J, Anishetty S. - A prospective, randomized double-blind,placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/23439798
[2] Kulkarni SK1, Dhir A. - Withania somnifera: an Indian ginseng.Prog Neuropsychopharmacol Biol Psychiatry. 2008 . – https://www.ncbi.nlm.nih.gov/pubmed/17959291
[3] Chandrasekhar K1, Kapoor J, Anishetty S. - A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.Indian J Psychol Med. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/23439798
[4] Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5. - Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 – https://www.ncbi.nlm.nih.gov/pubmed/26609282
[5] Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5. - Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 – https://www.ncbi.nlm.nih.gov/pubmed/26609282
[6] Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5. - Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 – https://www.ncbi.nlm.nih.gov/pubmed/26609282
[7] Panda S1, Kar A. - Changes in thyroid hormone concentrations after administration of ashwagandha root extract to adult male mice. J Pharm Pharmacol. 1998 – https://www.ncbi.nlm.nih.gov/pubmed/9811169
[8] Raut AA1, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, Pandey SN, Vaidya RA, Vaidya AB. - Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/23125505
[9] Bhattacharya SK1, Muruganandam AV. - Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress. Pharmacol Biochem Behav. 2003 – https://www.ncbi.nlm.nih.gov/pubmed/12895672
[10] Kumar S1, Seal CJ, Howes MJ, Kite GC, Okello EJ. - In vitro protective effects of Withania somnifera (L.) dunal root extract against hydrogen peroxide and β-amyloid(1-42)-induced cytotoxicity in differentiated PC12 cells.Phytother Res. 2010 – https://www.ncbi.nlm.nih.gov/pubmed/20680931
[11] Kaurav BP1, Wanjari MM, Chandekar A, Chauhan NS, Upmanyu N. - Influence of Withania somnifera on obsessive compulsive disorder in mice. Asian Pac J Trop Med. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/22546655
[12] Visavadiya NP1, Narasimhacharya AV. - Hypocholesteremic and antioxidant effects of Withania somnifera (Dunal) in hypercholesteremic rats. Phytomedicine. 2007 – https://www.ncbi.nlm.nih.gov/pubmed/16713218
[13] Prabu PC1, Panchapakesan S, Raj CD. - Acute and sub-acute oral toxicity assessment of the hydroalcoholic extract of Withania somnifera roots in Wistar rats.Phytother Res. 2013 – https://www.ncbi.nlm.nih.gov/pubmed/22996349
[14] Sharma V1, Sharma S, Pracheta. - Protective effect of Withania somnifera roots extract on hematoserological profiles against lead nitrate-induced toxicity in mice. Indian J Biochem Biophys. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/23350281