After the hype on TikTok about ashwagandha, questions started pouring in more and more about its effects. Does this definitely work against stress? Does this make me feel my emotions less strongly? Why don't I notice any effect from this? In this post I will tell you more about ashwagandha and its effects.
This supplement is known for its potency and has attracted a lot of research.
Ashwagandha, a popular herb in Ayurveda, has an ancient history in traditional Indian medicine. The name 'ashwagandha' is Sanskrit for 'the smell of a horse', which refers to both its remarkable scent and its potency. It is also known as Indian ginseng or winter cherry. The root of the herb is typically used in supplements. Ashwagandha belongs to the adaptogens , herbs that help the body regain balance in times of stress.
Health benefits of ashwagandha
In addition to its traditional use, a lot of research was also done. According to research, there is evidence that ashwagandha can have a significant impact on our health:
- Stress and anxiety relief : Ashwagandha is best known for its ability to reduce stress and anxiety. Its mechanism of action appears to involve the regulation of the 'stress axis' in the body, specifically the hypothalamic-pituitary-adrenal axis, which can reduce levels of the stress hormone cortisol.
- Promote sleep quality : Ashwagandha can also improve sleep quality, reduce anxiety and increase mental alertness after waking, especially in people who already experience sleep problems.
- Anti-inflammatory properties : Studies show that ashwagandha can reduce inflammatory proteins in the blood, which may help reduce inflammatory responses in the body.
- Lowering blood sugar and cholesterol levels: Research suggests that ashwagandha may help lower blood sugar and triglyceride levels, which may be beneficial for people with diabetes and heart disease.
- Support for weight management : Recent studies indicate a possible role of ashwagandha in regulating body weight, especially in people experiencing persistent stress.
- Improving sports performance : Ashwagandha can improve physical performance such as strength, oxygen utilization during exercise and maximum oxygen uptake, which is important for both athletes and non-athletes.
- Beneficial effects on psychological health : Research suggests that ashwagandha may have a beneficial effect on depression, anxiety and cognitive problems.
- Improving sexual function in women and increasing fertility and testosterone levels in men : Ashwagandha can improve various aspects of sexual function in women and stimulate the production of testosterone and other sex hormones in men.
- Improving focus and memory : Research suggests that ashwagandha can help improve focus, memory and information processing speed.
- Possibly effective for knee pain : Studies show that ashwagandha may help reduce knee joint pain.
Who should avoid this?
Although ashwagandha is generally considered safe when used for up to 3 months, there are some precautions and possible side effects. Always consult an expert before you start, especially if you are taking medication.
For example, it may not be safe for pregnant women, breastfeeding women, people with hormone-sensitive prostate cancer or liver problems. In rare cases, liver problems can occur and people with autoimmune diseases should take extra care due to the possible effect on the immune system. Side effects may include gastrointestinal complaints, diarrhea, vomiting, mild drowsiness and drowsiness.
Dosage
The recommended adult dosage of ashwagandha extract ranges between 250 – 600 mg per day, which is equivalent to 3-6g of dried ashwagandha root. The dose does depend on the condition/complaint. Always consult with a healthcare professional for (long-term) higher doses.
Conclusion
Ashwagandha shows promising benefits for both mental and physical health and can be a valuable supplement during stressful times. I hope this article has given you a good overview of the many benefits of this powerful adaptogenic herb!
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