Ashwagandha is a vital herb in Ayurveda, a traditional alternative medicine based on Indian natural healing principles.
Ashwagandha plant is native to Southeast Asia and India with yellow flowers. Extracts or powder derived from the plant’s root or leaves are used to treat a variety of ailments, including libido and fertility issues.
However, a lesser-known fact is that it can relieve stress and anxiety. So, in this section, we’ll look at how Ashwagandha is beneficial as a stress reliever and what research has to say about it.
What Is Ashwagandha?
Ashwagandha (Withania somnifera), the evergreen shrub, grows throughout India. It has long been used in traditional medicine. For hundreds of years, the roots and orange-red fruits of Ashwagandha have been used for medicinal purposes. The herb’s other names include Indian ginseng and winter cherry. The fragrance of the root is referred to by the name “ashwagandha,” which means “horse smell.” Today, it is available in form of ashwagandha tablets, supplements, powder, gummies etc.
Because it is an adaptogen, ashwagandha is used to treat stress-related illnesses. According to one study, it is prescribed for conditions such as insomnia, ageing, anxiety, and other illnesses. The majority of these assertions are backed up by scientific evidence.
Does Ashwagandha Help Relieve Stress?
Yes, Ashwagandha can help relieve stress. It is classified as an adaptogen that helps the body cope with stress.
Ashwagandha appears to help regulate stress mediators such as heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1)
It also inhibits the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response.
Several studies have found that ashwagandha supplements can aid in the relief of stress and anxiety.
What Does Research Say?
A 2000 study found that the herb had a comparable anxiety-reducing effect to lorazepam, implying that ashwagandha may be just as effective. The researchers, however, conducted this study on mice rather than humans.
In a 2019 human study, researchers discovered that taking 240 milligrammes (mg) of ashwagandha daily significantly reduced stress levels when compared to a placebo. This included lower levels of cortisol, a stress hormone.
Another human study published in 2019 discovered that taking 250 mg or 600 mg of ashwagandha daily reduced self-reported stress and cortisol levels.
A small study of 58 people found that those who took 250 or 600 mg of ashwagandha extract for 8 weeks had lower levels of perceived stress and the stress hormone cortisol than those who took a placebo.
Furthermore, when compared to the placebo group, ashwagandha supplement users had significantly better sleep quality.
Another study of 60 people discovered that taking 240 mg of ashwagandha extract per day for 60 days significantly reduced anxiety compared to placebo treatment.
Ashwagandha may, therefore, be an effective supplement for reducing stress and anxiety.
What Are the Other Benefits of Ashwagandha?
1. May benefit athletic performance
According to research, ashwagandha may improve athletic performance and be a beneficial supplement for athletes.
In one study, ashwagandha doses ranging from 120 mg to 1,250 mg per day were used in 12 studies on both men and women. The findings suggest that the herb may improve physical performance, such as strength and oxygen consumption during exercise.
In five studies, ashwagandha significantly increased maximum oxygen consumption (VO2 max) in healthy adults and athletes.
2. In Fertility Enhancement
Ashwagandha is known to help males become fertile. Many ayurvedic texts mention the use of Ashwagandha for male infertility. It is a powerful aphrodisiac that boosts testosterone levels and may aid in stress-related male infertility. Ashwagandha is a potent antioxidant that helps fight free radicals. As a result, sperm cell damage is reduced, increasing sperm count and quality.
According to a study, it can help increase motility and sperm count.
3. Reducing Blood Sugar Levels
Men with diabetes or high blood sugar levels benefit from ashwagandha. Ashwagandha treatment reduces blood sugar, haemoglobin A1c (HbA1c), insulin, and oxidative stress markers, according to a review of 24 studies in people with diabetes.
Ashwagandha components have potent anti-diabetic properties, such as withaferin A (WA). This promotes the absorption of glucose from your bloodstream by your cells.
How to take ashwagandha for Stress Relieve?
The dosage of ashwagandha and how it is used depends on the condition being treated. Based on modern clinical trials, there is no standard dosage.
Different dosages have been used in various studies. According to some studies, taking 250-600 mg daily can help reduce stress. In other studies, much higher doses were used.
Ashwagandha capsule dosages are typically between 250 and 1,500 mg. The herb is available in capsule, powder, and liquid extract forms.
High doses can have unpleasant side effects in some cases. Before beginning any new herbal supplement, including ashwagandha, consult with a healthcare professional about safety and dosage.
Ashwagandha has traditionally been used to treat many problems. One such benefit in men is reducing stress and anxiety.
If you’re considering using ashwagandha for stress relief, consult your doctor first. In addition to avoiding Ashwagandha side effects, men should stick to the recommended dosage.
Santosh Kumar is a Professional SEO and Blogger, With the help of this blog he is trying to share top 10 lists, facts, entertainment news from India and all around the world.