Ashwagandha is a medicinal herb that has, powerful effects on the body and the brain in this Post, I’m looking at five of the top health benefits which have been tested in human clinical trials now, be sure to stick around to the end. because I’m also going to discuss the most cost effective.
Ashwagandha (अश्वगंधा) के अद्भुत फायदे – Dr Fahad
Dose so you know how Much to take for it to be useful, ashwagandha is one of the most important herbes in Ayurveda which is a form of alternative medicine based on the Indian. principles of natural healing this is what the actual grounder plant looks, like now it’s the extracts or powder from the plant’s roots or leaves that we use in supplements so let’s take a look at the top five health uses number one.
Ashwagandha can help reduce stress as well gandhi is classified as an adaptogen which means it can help your body to manage stress cortisol is known as the stress hormone because your adrenal glands release it in response to stress and when your blood sugar levels get too low now unfortunately in some cases cortisol levels may become chronically elevated which can lead to high blood sugar levels and increased fat storage in the abdomen reducing cortisol levels can be very beneficial for health as studies.
Have shown that ashwagandha can help in this controlled study of 64 adults with a history of chronic stress the group is supplemented with ashwagandha improved all tested parameters of chronic mental stress and reduce some cortisol by 27.9% now this was seen after sixty days of continuous supplementation these effects on cortisol and stress actually bring me to.
The next benefit ashwagandha may help reduce anxiety and depression now in this same 60-day study those in the ashwagandha group reported a 69 percent average reduction in anxiety and insomnia compared to 11 percent in the placebo group numerous other double-blind controlled trials have also found.
it has benefits on anxiety but there’s also definitely a placebo effect at play too so those taking fake pills tend to experience improvements as well, but it’s never nearly as strong or consistent as the ashwagandha group anti-depressive effects have also been seen with ashwagandha but they are nowhere near as notable as the anti-anxiety effects but the mechanism, by which it helps appears to be very similar back to the 60 days study those who took a larger daily dose reported a 79 percent reduction in severe depression now at the same time the placebo group reported only a 10 percent.
increase number three ashwagandha may increase muscle mass and strength okay shifting gears a little bit but the benefits are not limited to just mental health research has shown that ashwagandha may increase strength and power output now one study’s purpose was to determine a safe and effective dosage for actual gun but they’ve found that healthy men who took a high dose for 30 days had a significant increase in strength in the quadricep and back extensor muscles.
Despite not exercising in another study 57 untrained men were put on a strength training program and given either ashwagandha or placebo for eight weeks the actual Garner group improved their one rep max of benchpress by almost 20 kilos or 44 pounds over placebo and leg extension by almost 5 kilos or 11 pounds muscle size serum testosterone and muscle recovery was also improved versus placebo so you can see these benefits are really impressive number four.
Ashwagandha may reduce blood sugar levels several studies have found ashwagandha has benefits for metabolic health the test tube study found that it increased insulin secretion and improved insulin sensitivity in muscle cells now this may help explain the potential benefits on blood sugar levels in a small part study of 6 people with type 2 diabetes supplementing with ashwagandha for 30 days lowered fasting blood sugar levels as effectively as an oral diabetes medication there’s other.
Studies that have noted benefits even in those without diabetes but the effect was fairly small less than a 5% change number 5 ashwagandha may improve cholesterol and lower triglycerides this of course may help to improve heart health particularly in those who already have problems in a 60 day study of chronically stressed adults which is the one we looked at several times earlier the group taking the highest dosage of ashwagandha experienced a 17 percent decrease in LDL cholesterol and 11 percent decrease in triglycerides on average another study noted very similar reductions in LDL cholesterol but they also found a shell cholesterol increased by 17 percent however.
The authors were involved with the companies that produce ashwagandha supplements so you know that doesn’t automatically discredit the findings but that’s something we should be aware as for the effective dosages those used in the study seems to range from 125 to 1250 milligrams daily and it seems like the higher the dose the more effective it is so if you’re thinking about supplementing I look for a root extract, powder that’s about 450 to 500 milligrams per capsule and you could have one or two of those per day best of all it appears very safe for most people however there are some individuals who shouldn’t take it including pregnant or breastfeeding women potentially people with autoimmune diseases as well.
But as always you should talk with your doctor before you begin any new supplement thanks for tuning in if you found this useful please leave us a thumbs up and if you haven’t already be sure to click the red button below the Post to subscribe to the authority nutrition This Blog you.