Health benefits of Ashwaghanda

Ashwagandha is a native Indian herb thought to boost the vitality of the mind and body. It is one of the most popular herbs used in Ayurveda - the ancient Indian medicine system. Historians have traced Ayurveda back as far as 6000 years ago! The name 'Ashwagandha' originated from two Sanskrit words 'Ashva@ meaning horse and 'gandha' meaning smell. Although personally, I do not get the scent of a horse when drinking my shake, I do seem to have gained the strength of a horse when lifting in the gym, more about that later.

Some of the common complaints ashwagandha helps with are Memory, brain function, sexual balance, stress relief and even immunity!

Improve brain function and memory

If you are constantly losing your keys, misplacing your phone and always on the hunt for where you left your bank card, then Ashwagandha is for you! 

A memory study conducted in 2012, tested whether ashwagandha could help fight oxidative stress in the brain, which in turn might improve spatial (This controls the ability to plan and remember!) memory. In conclusion, the study revealed that those who received the extract performed significantly better in memory tests! This is because the extract boosts the antioxidant system and helps to restore brain receptor density and thus memory (Study here).

Another study showed 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 - meaning they measured the ability to respond to instructions and perform an indicated action. (study here)

One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests (Study here).

Increases muscle mass and strength

In ancient Ayrudevic times, it was believed that taking the 'smell of the horse' extract would also make you as strong as a horse. There is no science to back that up (and my personal experience!)

in 2018 a clinical study was done to see if taking Ashwagandha would improve strength training results. Over a 12 weeks period. There was a placebo group and a group that took 500mg of Ashwagandha daily. The results were encouraging with muscle mass and endurance speeds both improving. Specifically, the group taking Ashwagandha daily, they were able to bench press an average 13Kg more at the end of the 12 weeks, which is 60% stronger than those who were in the placebo group! (study here

Another study showed participants had an increase in speed and strength when using Ashwagandha. (study here). Another study looking at Ashwagandha and strength showed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed and even better sleep! Although this study did not compare Ashwagandha against a placebo, the results are still promising! (study here)

A 2015 study done on just men showed a massive increase in strength, muscle mass and recovery after just 8 weeks using 600mg of Ashwagandha, split into two 300mg servings. This was conducted with a placebo group, the results of the Ashwagandha group show Ashwagandha is an amazing herb to add to your daily routine for those who participate in strength training! (study here)

Relieves stress and anxiety

Stress is a part of modern-day life for most humans. The majority of us know that stress can cause serious side effects, it can be a 'killer' yet there is little we can reduce in life to eliminate it. Most tasks are an essential part of the day! 

Research into Ashwagandha shows participants, in many studies saw a huge improvement compared to the placebo groups in reducing stress, depression and improving sleep! (Study here)

In 5 separately conducted studies, looking into the reduction of anxiety using Ashwagandha, All show every experiment had the same conclusion, a massive reduction in Anxiety for the participants. One group saw an impressive reduction of 44%, another shows a whopping 56.5% reduction in anxiety! (study here)

A 60-day, randomized, double-blind, placebo-controlled study was conducted to see the stress-relieving and pharmacological activity of ashwagandha extract in stressed, healthy adults. The findings suggest that ashwagandha's stress-relieving effects may occur via its moderating effect on the hypothalamus-pituitary-adrenal axis with excellent results! (study here)

Improves sexual dysfunction in women

Many women experience sexual dysfunction where there are orgasm disorders and sexual difficulties. Ashwagandha is a herb known to improve the body's physical and psychological condition.

The results suggest that ashwagandha root extract could be useful for the treatment of FSD. The lack of adverse effects suggests that the extract is safe to consume (study here)

Ashwagandha boosts fertility and testosterone in men

A study looking at infertile men showed after administering Ashwagandha, their sperm quality improved significantly by rebalancing reproductive hormone levels (study here). Another study left 14% of participants impregnating their partner after 3 months (study here).

The good news is, as Ashwagandha balances hormones and doesn't add them, Testosterone levels do not increase in ladies who use ashwagandha (study here)

Ashwagandha improving inflammation

Chronic inflammation is believed to be the cause or trigger for all dis-ease in the body. Over time the dis-ease can manifest into serious illnesses. Adding a natural, toxin-free, plant-based anti-inflammatory only has health benefits!

A study was conducted in rats in 2015, sadly none have been carried out in humans, But, the research done on rats has left a lot of hope for those with Rheumatoid arthritis.

Over 20 days, rats received 100 to 300 mg per kg of body weight. The results for those taking the extract showed “antioxidant and anti-arthritic activity and reduced inflammation”. While this is encouraging for arthritis, note that the dosage strength is very high. The average person weighing 62 kg would have to take more than 12 grams of ashwagandha per day. 

My personal experience with Ashwaganda has only been positive.

I used to take 12g per day in a shake with other goodies. Although the dose is high compared to the doseage for other conditions there are zero side effects. I personally took this doseage for a number of reasons.

1) To be able to lift heavier weights in the gym with a fast recovery rate! After 2 weeks of using Ashwaganda I added a massive 20kg to my glutes thrust and 10kg to my dealifts and squat!

2) This is a dose to prevent inflammation and a prevent a fibromyalgia flare up after starting back up in the gym!

3) 12g is a common doseage in Ayruvedic medicine for balacing hormones and stress. As a single mum home schooling and running a business, balacning both stress and hormones is magical! 

Now i use roots and brew it as a tea, less processing and more potentcy! 

If you would like to try Ashwaganda for any of it's magical healing properties, use the order now button for 10% discount on Organic, high quality Ashwaganda! (this is an affiliate link so I do recieve a small % with each order, however this does not increase the price for you, you get a discount!)