7 Proven Health Benefits of Ginseng or Ashwagandha:- Because of its capacity to reduce feelings of tension and anxiety, ashwagandha is a herb that is not harmful and is gaining popularity in the United States. The plant is utilized in the treatment of a variety of ailments, including rheumatism and sleeplessness, and is considered to be an essential component of Ayurveda, which is the traditional medical practice in India and dates back hundreds of years.
7 Proven Health Benefits of Ginseng or Ashwagandha
“[Its] physiologic effects… are interrelated,” explains Andrea Fossati, M.D., an expert in integrative healthcare who practices in Vermont. One example is that a reduced degree of stress leads to lower cortisol levels, which in turn leads to improved control of blood sugar.
Nevertheless, the herbal compound has been clinically examined on a relatively modest number of individuals in a variety of different clinical trials. For the purpose of establishing the purported benefits of ashwagandha, particularly over the course of a longer period of time, additional and extended research is required.
1. Relieves Stress and Anxiety
It is possible that the most well-known benefit of ashwagandha is its ability to alleviate stress. This benefit has been highlighted by a number of studies, which have observed that ashwagandha has the ability to dramatically reduce the levels of tension and anxiety experienced by participants [2, 3].
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According to the findings of a specific study, ashwagandha has the potential to improve the quality of sleep as well. The researchers showed that the individuals who received doses of the herb slept far better than those who received placebo doses.”
2. Lowers Blood Sugar and Fat
Ashwagandha was found to be beneficial in lowering blood glucose levels and triglycerides, which are recognized as the most prevalent kind of fat found in the blood, according to a couple of minor clinical trials [5]. According to the findings of one study, the benefits of ashwagandha on decreasing blood sugar are comparable to those of drugs that are prescribed for type 2 insulin.
3. Increases Muscle and Strength
Researchers are continuing their investigation into the effectiveness of ashwagandha in enhancing both strength and muscular size. According to the findings of one study, participants perceived improved rapidity and strength [7]. Taking ashwagandha was associated with a number of health benefits, including a decrease in the percentage of body fat and a reduction in cholesterol levels, according to the findings of another study [8]. Although some of the individuals reported improved sleep, the researchers did not compare the effects of ashwagandha consumption to those of a placebo in this study.
In a different trial that was carried out exclusively with male volunteers, ashwagandha therapies were found to yield constructive outcomes [9]. When compared to the group that received a placebo, the men who were given ashwagandha had significant improvements in their muscle strength (as determined by the bench press and leg extension activities) and muscle size in their arms and chests. Additionally, they experienced a considerable reduction in their body fat percentage and post-workout muscle damage.
4. Improves Sexual Function in Women
According to the findings of at least one clinical investigation, ashwagandha may be beneficial to women who are having sexual dysfunction [10]. There was a considerable improvement in arousal, lubrication, orgasm, and satisfaction as a result of the administration of ashwagandha, as the individuals themselves stated. Additionally, it resulted in a large increase in the number of satisfactory sexual experiences, as well as an improvement in the measures of anguish around their sexual life and sexuality.
5. Boosts Fertility and Testosterone Levels in Men
It’s possible that ashwagandha can also help males with their reproductive health. The use of ashwagandha to men who are unable to conceive has been demonstrated to considerably increase the quality of their sperm by rebalancing the levels of reproductive hormones [11]. Fourteen percent of the male patients’ partners were pregnant after the completion of one trial [12].
Additionally, researchers observed that ashwagandha boosted testosterone levels in male participants, but not in female participants, in a study that was conducted on the effects of stress on ashwagandha [13]. An further study that investigated the impact of ashwagandha on the strength of men’s muscles similarly found that it led to a considerable increase in testosterone levels [14].
6. Sharpens Focus and Memory
The use of ashwagandha has the potential to enhance cognitive abilities, memory, and the capacity to carry out motor reactions following instruction. Ashwagandha was found to considerably increase participants’ reaction times during cognition and psychomotor tests, which measure the capacity to respond to instructions and perform an indicated action, when compared to a placebo, according to the findings of a few studies [15].
Ashwagandha was found to considerably increase participants’ attention spans, as well as their immediate and general memory across a variety of tests, according to the findings of one study [16].
7. Supports Heart Health
There have been at least two studies that have demonstrated that ashwagandha has the ability to raise VO2 max levels, which stand for the highest quantity of oxygen that you are able to take in while engaging in physical activity [17], [18]. During physical exercise, these levels are utilized in the process of assessing cardiorespiratory endurance, which refers to the efficiency with which the heart and lungs supply oxygen to the muscles. Therefore, higher values of VO2 max might be thought of as an indication of a healthy heart that functions well under certain conditions.
However, it is important to note that the findings of this particular study may not be applicable to other situations because it was carried out solely with individuals who were physically fit and healthy, rather than with a more diverse set of participants.