People have used Ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration.
Research on Ashwagandha continues to evolve as scientists around the world study its effectiveness against a variety of ailments.
Here are a few science-backed benefits of Ashwagandha.
1. Relieves Stress and Anxiety
Ashwagandha is best known for its stress-relieving properties which are extremely important as studies suggest that 90% of doctors' visits can be traced back to stress-related issues.
Researchers have also confirmed that the herb helps people to sleep much better.
2. Increases Muscle and Strength
In one study, participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.
Studies also show that Ashwagandha enhances oxygen usage during exercise.
The studies show that taking Ashwagandha significantly increased VO2 max which is used as a measurement of heart and lung fitness which is not only important for athletes.
Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower risk of heart disease.
3. Increases Focus and Memory
A study found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests.
Other studies found that ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action)
4. Improves Sexual Function in Women
Studies indicate ashwagandha can benefit women experiencing sexual dysfunction.
The consumption of ashwagandha resulted in significant improvements in arousal, lubrication, orgasm and satisfaction, as self-reported by the participants.
5. Boosts Fertility and Testosterone Levels in Men
Ashwagandha may also provide reproductive benefits for men. Administering ashwagandha to infertile men has been shown to improve sperm quality significantly by rebalancing reproductive hormone levels.
Researchers also found the herb increased testosterone levels in male but not female participants.
6. Safe to Use with No Negative Side Effects
Many studies have proven Ashwagandha to be safe to use with many studies showing no negative side effects.
We do not recommend that it should be avoided by pregnant woman.
Dosing recommendations for Ashwagandha vary.
Doses range from 250–1,250 mg per day and have been shown to be effective for different conditions.
Research findings suggest that ashwagandha’s effects aren’t immediate, so keep in mind that you may have to take it for several months before you start noticing its effects.
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