Description
Ashwagandha is a medicinal herbal supplement that helps to support your health and wellbeing.
How to Do It
- Purchase an ashwagandha extract supplement (around 500 mg), commonly available at health food stores.
- Take ashwagandha once or twice daily.
Benefits
- Reduces blood-sugar levels
- Reduces inflammation
- Improves mental health
- Improves fertility in men
Time Commitment
1 minute
Why it works
- A study found that Withania Somnifera, otherwise known as ashwagandha, may lower blood sugar levels by increasing insulin secretion and improving insulin sensitivity [1].
- Other studies have also concluded that ashwagandha may be able to lower blood sugar, and this may be due to its effect on the hypothalamic-pituitary-adrenal axis, which regulates cortisol levels. Cortisol is a glucocorticoid hormone that performs several functions, including regulating blood sugar levels [2].
- Studies have shown that ashwagandha is primarily made up of the c28-steroidal lactone triterpenoids called withanolides. These withanolides are known for their antiangiogenic (tumor suppressing) and anti-inflammatory properties [3].
- Several animal studies have demonstrated that ashwagandha may have an anti-inflammatory effect by reducing inflammatory markers [4] and further human studies suggest that it may also increase the activity of NK (natural killer) cells which aid in an early response to infection [5], further reducing inflammation.
- Ashwagandha shows the potential to improve mental health as it may be able to reduce stress and anxiety. One animal study showed that it blocked the stress pathway in rats by regulating GABAA channels responsible for chemical signaling in the nervous system [6].
- Further studies show Ashwagandha’s ability to improve the human response to stress, reducing the symptoms of anxiety, and improving quality of life [7].
- Studies have shown that ashwagandha may improve fertility health in men. By increasing testosterone, reducing oxidative stress, and enhancing antioxidant levels, ashwagandha demonstrated an ability to significantly improved the indicators of semen quality [8].
Suggested Frequency
Daily
Supporting Studies and Articles
- https://www.ncbi.nlm.nih.gov/pubmed/25796090
- https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/19633611
- https://www.ncbi.nlm.nih.gov/pubmed/26989739
- https://www.ncbi.nlm.nih.gov/pubmed/19504465
- https://www.ncbi.nlm.nih.gov/pubmed/26068424
- https://www.ncbi.nlm.nih.gov/pubmed/23439798
- https://www.ncbi.nlm.nih.gov/pubmed/19501822
Side Effects
Ashwagandha is a safe supplement for most people; however, it is not suitable for the following people:
- Pregnant or breastfeeding women
- Those with autoimmune diseases
Ashwagandha may increase thyroid hormone levels, so those with thyroid issues should consult a doctor.
Ashwagandha may decrease blood sugar and blood pressure levels, and so so people on medications related to those conditions should also seek medical advice before using ashwagandha.
Mild side effects such as headaches, sleepiness and stomach upsets have been reported.
Required Equipment
Ashwagandha supplements
Gurus/Celebrities/Doing it
Meghan Markle
Gwyneth Paltrow
Suggested Time of Day
Morning
Notes
- Be sure to consult a doctor if you have concerns as to how ashwagandha will affect you.
- Ashwagandha extract is preferable to simply crushed root or leaf powder. Most of the studies on ashwagandha used ashwagandha extract.
