Ashwagandha is an ancient ayurvedic medicine which has been used for hundreds of years in India as well as other parts of Asia.
In fact, it has actually been called “the king of ayurvedic herbs” and it was traditionally said to give its recipient the power and virility of a horse.
While that may not be exactly true, modern science is beginning to catch on to just how powerful this ancient herb actually is.
Ashwagandha provides a myriad of health benefits that are now backed up by science. Let’s take a quick look at the 7 most well documented benefits which have focused on actual human case studies.
Cortisol and stress are intricately linked and you most likely have even heard that cortisol is the “stress hormone” so it is no surprise that lowering one, would likely natively lower the other.
Ashwagandha has been shown in several human case studies now to be highly effective at lowering cortisol and stress. (1,2,3,4)
Some of the negative effects of high cortisol levels and stress include:
And that is really just scratching the surface. I do not know of a single adult who does not have stress in their life no matter how good they have it, so this alone may be a great reason to give Ashwagandha a try for yourself.
As we just pointed out, Ashwagandha helps lower cortisol and stress so it would follow that it may also help improve sleep.
Of course we need to see that backed up with human case studies otherwise it is just drawing logical conclusions which may be beneficial to do but not entirely 100% accurate.
As it turns out, 3 different human case studies show a direct correlation between supplementation and improved sleep. (3,5,6)
Of course quality sleep is linked to lower levels of stress, better brain function, improved hormone health and much more so the next logical conclusion one can draw is that there are many more benefits this powerful herb may provide.
Ashwagandha has been shown to increase luteinizing hormone in humans. (7,8,9)
You may not be too familiar with this hormone but it is crucial to your health. It is produced by the gonadotropic cells in the anterior pituitary gland and in women it stimulates the ovaries to produce oestradiol which is the strongest of the three naturally produced oestrogens (estrogen).
In men, luteinizing hormone stimulates Leydig cell (testicular) production of testosterone.
Multiple case studies have now shown ashwagandha to increase testosterone in men by around 18% on average. (10, 11, 12)
One such 8 week study published in the Journal of the International Society of Sports nutrition with men between 18 and 50 years old saw an average increase by 18.7%.
You can read our full article on ashwagandha and testosterone here.
Two different human based case studies have shown an improvement in muscle mans and/or strength. (10, 13)
Again this is not really a surprise given that it also seems to increase testosterone levels which has a direct correlation to strength and size.
It is also good to note that a measurable difference in fat loss was also recorded in both studies so if you are looking to get or maintain a healthier waistline this may be a great supplement to try.
In two different 8 week studies, one on healthy but regular people and another on elite cyclists, just 500 mg of daily ashwagandha supplementation was shown to greatly increase endurance and V02 Max. (14, 15)
It’s important to note that in one of these studies a control group (placebo) was also used and the subjects receiving the placebo saw no improvement in their cardiorespiratory endurance. This means that it wasn’t just a “placebo effect” but the ashwagandha actually making the difference.
The jury is still out on just how much ashwagandha may improve brain function and in some studies the effects seem to be limited to improving it in those with very high stress levels or some kind of cognitive impairment.
However, it has been shown in some cases to help in several facets including:
We Included 500 MG of KSM-66 Ashwagandha in our natural testosterone booster – Force X7
REFERENCES
You may have already read my other article on 7 habits which are killing your testosterone. There was a section in that on Water because
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You may have already read my other article on 7 habits which are killing your testosterone. There was a section in that on Water because
Rhodiola Rosea stands out as a potent adaptogenic herb with a rich history of traditional use and a growing body of scientific research. Revered for
In this comprehensive article, we will explore what L-tyrosine is, its benefits as a pre-workout supplement, the correct dosage, and other potential health benefits it
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