HEALTH BENEFITS OF ASHWAGANDHA

Ashwagandha is part of a class of plants called adaptogens known for their health benefits when ingested as teas, powders, tinctures, and supplements, or in their raw forms. Also known as Indian ginseng, winter cherry, or by its scientific name Withania somnifera, ashwagandha is a herbal shrub whose roots and berries are used for their medicinal properties. Following are some health benefits:

PROMOTES HEART HEALTH Ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself. These levels are used in measuring cardiorespiratory endurance, and how well the heart and lungs deliver oxygen to muscles during physical activity. Thus, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances.

BUILDS MUSCLES AND STRENGTH Ashwagandha treatments produced positive results in a study conducted solely with male participants. Compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength and muscle size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle damage.

LOWERS BLOOD SUGAR A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides. One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type 2 diabetes.

BOOSTS MEMORY AND FOCUS Ashwagandha may help improve cognition, memory, and the ability to perform motor responses after instruction. Small studies have found that, compared to a placebo, ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests.

IMPROVES SLEEP AND RELIEVES ANXIETY a study in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment. Taking ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up.

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