In the medical terms this herb works as an adaptogen. Adaptogenic herbs bring the body into balance, or homeostasis.

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2 Ashwagandha, also known as winter cherry or Indian ginseng, is used worldwide for medicinal purposes and can benefit our health and sense of well being dramatically. In the medical terms this herb works as an adaptogen. Adaptogenic herbs bring the body into balance, or homeostasis. Numerous studies have demonstrated that the intake of ashwagandha helps in reducing stress and anxiety and improves mental functions. Some other symptoms to look for when considering this ancient herb are insomnia, hyperactivity, low sexual drive, low mental or physical energy, depletion, nervousness, worry and depression. There are many more ashwagandha benefits for men and women and we will reveal them in details below.

3 Muscle Strength, Size, Recovery and Stamina Inflammation Ashwagandha is called an ergogenic aid. An ergogenic aid is anything that increases physical performance. Ashwagandha has been tested in elite cyclists, they consumed 0.5g three times per day and 8 weeks later there was 12.5% increase in VO2 max (maximum rate of oxygen consumption). There was one study with sedentary people and it was noted that ashwagandha causes lean mass increase and fat mass reduction on the subjects. We don t really know the mechanisms underlying the above. It seems to benefit cardiopulmonary health (i.e. the ability of your heart can work during exercise) and seems to improve motor neuron recruitment, but why is currently unknown. So, you can expect some general improvement in your workouts, like enhanced stamina, better strength levels and faster muscle recovery. The herb has proven to work as a cyclooxygenase inhibitor that reduces pain and inflammation without the side effects such as immune system depression that some other drugs cause. The steroidal lactones withanolides in ashwagandha extract are considered to possess antiinflammatory effects. The reduction observed in CRP (C-Reactive Protein) during the period of 8 weeks has been shown to reach 36.6% with standard 250mg oral dose of ashwagandha supplementation. CRP is a systemic marker of inflammation. This indicates that ashwagandha is capable of helping a wide range of inflammatory disorders: back pain, atherosclerosis, vasculitis, ischaemic heart disease, arthritis, various allergies and many more. Cognitive Benefits and Neurogenesis Urinary Problems Ashwagandha promotes good functioning of the urogenital system and strengthens the kidneys and bladder. It is also a weak diuretic. It assists in proper excretion of the urine thereby maintaining your excretory tract clean and disease free. Hence, it is beneficial in conditions like reoccurring bladder infection (UTI) and kidney stones. According to ayurvedic herbalists, to protect the prostate and promote comfortable urination, you should drink 1 3 cups of ashwagandha and gokshura tea daily (1/2 teaspoon of each herb). Ashwagandha aids in improving factors related to cognition and memory. Its bioactive constituents promote mental clarity, improved memory formation and concentration. In nootropic supplement communities, ashwagandha is considered a decent nootropic. Ashwagandha appears to be an AChE inhibitor. Acetylcholinesterase (AChE) is an enzyme that degrades the neurotransmitter acetylcholine, which is a facilitator of memory formation. Acetylcholine is the most abundant and essential neurotransmitter in the brain that is responsible for numerous functions, many related to cognition and memory.

4 Stress, Anxiety, Depression Digestive Problems Research has discovered that ashwagandha improves ability to resist stress, by reducing stress hormone cortisol production in adrenal glands. Usually, if you have high anxiety you will also have elevated cortisol levels. High cortisol levels exhaust adrenal glands and this can lead to a condition known as adrenal fatigue. Recent studies have shown ashwagandha is much more than a stress reliever, it also helps to protect the brain from degeneration and improves symptoms of Alzheimer s, depression, low mood and anxiety. In fact, in a recent study, its results were similar to common prescription drugs like lorazepam and imipramine without the side effects. By promoting healthy and well-balanced emotional state, ashwagandha minimises the severity of acute anxiety attacks when they occur, or stops them completely if the supplement is taken in advance in larger dosages. Insomnia Insomnia is a really frustrating and often debilitating condition. According to Ayurveda, insomnia is an indication of nervous distress that stems out from vata emotions such as nervousness, hypersensitivity, worry and anxiety. Original recipe to treat insomnia in Ayurveda is to take 5 grams (about 1 heaping teaspoon) of ashwagandha powder (not extract) with warm water or milk, sweetened with honey or sugar before bedtime. This herb has also been found to directly improve sleep in animal models; it appears to do so by increasing GABAergic activity. Dyspepsia or indigestion usually occurs when the digestive enzymes and acids are not properly secreted which slows digestive process and causes indigestion. Remember that over 90% immune receptors are found in the digestive tract, so mucous will not only slow digestion and inhibit energy, but it will also reduce immune function. Ashwagandha increases jathara agni (digestive fire) and appetite, improves nutrient absorption, stimulate bowel movements and also works efficiently in deworming of body. Better digestion can be observed indirectly through improved health of hair. Arthritis The strong anti-arthritic qualities of ashwagandha are getting widely recognised and documented by science. Its naturally occurring steroidal content is a lot higher compared to hydrocortisone or prednisolone. Steroidal lactones Withaferin A, Withanone and Withanolide A are responsible for anti-inflammatory, antipyretic, analgesic and antitumoral properties. Withaferin A is also a potent inhibitor of angiogenesis development of new blood vessels which is closely linked with the progression of rheumatoid arthritis. A recent study publicised in 2015 was performed to evaluate the effects of ashwagandha on rheumatism. The research was done on 86 patients struggling with joint pain who were given ashwagandha for 21 days. The outcome was positive having noticeable reduction in joint pain and inflammation being reported. Scientists concluded that the herb may be included in the treatment of rheumatoid arthritis.

5 Asthma Cholesterol Anyone who has compromised immune system is susceptible to this disease. Asthma is caused by a constriction of smooth muscles that line the very small airways of the lungs. This leads to a shortness of breath. Ashwagandha is used for treatment as it helps in relaxing airway smooth muscles and reducing inflammatory condition in the bronchi. This effect is the same as that of conventional hydrocortisone treatment for asthma. To alleviate asthma symptoms, Ayurveda doctors recommend taking a combination of ashwagandha, neem, turmeric and tulsi. Both rodent and human studies confirm, that ashwagandha can reduce Low-Density Lipoprotein (LDL), also known as the bad cholesterol and decrease triglycerides (body fat, which makes blood thicker and stickier). After 30 days of supplementation, a 10% reduction in LDL cholesterol and 12% reduction in triglycerides can be achieved. Please note, that lowering of bad cholesterol has been also been confirmed in otherwise healthy men and women who did not have elevated LDL cholesterol at baseline. Healthy individuals triglycerides remain unaffected. Diabetes and High Blood Sugar Ashwagandha helps in both types of diabetes: reduces inflammation related to type 1 diabetes and significantly reduces oxidative stress related to type 2 diabetes. Withanolide has been found beneficial in hyperglycemic conditions it improves insulin sensitivity and stimulates hepatic glucose metabolizing enzymes. In 2009, a clinical trial was published, which demonstrated that a combo of ashwagandha and shilajit significantly reduced fasting blood sugar in diabetic patients and increased glucose tolerance. Participants were taking 500mg of ashwagandha and 500mg of shilajit twice a day for 4 weeks.

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7 Relieves Menopausal Symptoms Elevates The Mood Ashwagandha has been shown to stimulate the endocrine glands (glands that secrete hormones directly into the bloodstream) and help regulate the secretion of hormones. A study done with 51 menopausal women showed that when ashwagandha was given to them, a significant reduction in symptoms such as hot flashes, mood fluctuations and anxiety was seen. [1] Women who regularly use ashwagandha can see dramatic reductions in the suffering of mood swings can. Additionally, a study indicates that Ashwagandha relaxes the mind and decreases anxiety, thus stabilising the mood in people with significant behavioural disturbances. [2] Has Anti-Aging Properties Improves Female Fertility In females stress, hormonal imbalance, nutrient deficiencies and illnesses can cause fertility problems. Clinical studies show that ashwagandha improves the functioning of the thyroid gland that is responsible for regulating reproductive hormones. By promoting relaxation and decreasing stress, ashwagandha can balance the hormones which in turn improves fertility. Research shows that ashwagandha improves resistance to stress by decreasing the production of cortisol. Cortisol, can cause muscle loss, weakness, cognitive impairment and wrinkles. A study done on 64 individuals showed a significant decrease in cortisol levels and reduction in stress in individuals taking ashwagandha when compared with a placebo [3] indicating ashwagandha has positive and Anti-aging properties.

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9 Hair Loss Azoospermia (Low Sperm Count) Ashwagandha is effective for hair loss, because of its ability to lower cortisol. Lower cortisol means decreased corticosteroid levels (excessive corticosteroid levels are associated with hair loss). Also, in one study year-old men were given 3g of ashwagandha powder every day for a whole year, which helped to maintain their hair melanin levels high. Melanin is a pigment, responsible for the colour of your hair. So, ashwagandha also helps prevent balding. Ashwagandha powder is often used in shampoos, because it is believed to get rid of dandruff and improve scalp circulation, leading to better hair growth. Being a powerful antioxidant, it destroys free radicals, which are known for damaging hair follicles. This helps not only for your hair, but your skin and nails will look healthier and younger too. Ashwagandha improves the sperm count as well as quality of the sperms including their movement as well as shape. The study was conducted over two years involving 120 men between 25 and 38 years. They were given a single dose of ashwagandha root powder for three months. The treatment reduced stress, improved anti-oxidants level, and overall semen quality. In numerous mammal tests, ashwagandha has been shown to increase the size and weight of testicles including the seminiferous tubules in which sperm is synthesised and increase the production of sperm. To increase fertility, ashwagandha often is used synergistically with another ayurvedic herb called Shatavari. Testosterone Ashwagandha, which in Sanskrit language means horse s smell, has been used for thousands of years to treat hypogonadism, low libido, and male infertility. It s androgenic effects on fertility, libido and testosterone levels has been shown in several human studies. 5 grams of ashwagandha root powder daily for 12 weeks increased testosterone and LH (luteinizing hormone) also decreasing prolactin and FHS (follicle stimulating hormone) in a study with infertile men. But please note, studies done on ashwagandha demonstrated beneficial effects on the testosterone levels of infertile men and, in a separate study, stressed men. It didn t seem to affect healthy males testosterone. references 1.Modi MB, Donga SB, Dei L. Clinical evaluation of Ashokarishta, Ashwagandha Churna and Praval Pishti in the management of menopausal syndrome. Ayu Oct;33(4): doi: / PubMed PMID: ; PubMed Central PMCID: PMC Bhattacharya SK, Bhattacharya A, Sairam K, Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine Dec;7(6): PubMed PMID: Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebocontrolled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med Jul;34(3): doi: / PubMed PMID: ; PubMed Central PMCID: PMC

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