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Ashwagandha: effect, benefits and harms
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Ashwagandha is an herb that is also known as ‘Indian ginseng’. It has been used in traditional Indian Ayurvedic medicine for thousands of years. Ashwagandha is said to promote energy and reduce stress and anxiety. It is even claimed to slow down certain types of cancer and Alzheimer’s disease. But what does science say?
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Possible benefits of ashwagandha
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Scientific studies suggest that ashwagandha could be beneficial for a number of conditions. But researchers don’t yet know exactly how the herb reacts in the human body. Most studies have so far used animal or cell models, so scientists do not know whether the same results will occur in humans. There is some evidence that ashwagandha can help with:
Stress and anxiety. In a 2019 human study, researchers found that taking a daily dose of 240 milligrams of ashwagandha significantly reduced people’s stress levels compared to a placebo. For example, lower levels of cortisol, a stress hormone, were measured. Arthritis. Ashwagandha may work as a painkiller. It prevents pain signals from moving through the central nervous system and is also said to have anti-inflammatory properties. For that reason, the herb is said to be effective in treating certain types of arthritis. That effect was confirmed in a 2015 study of 125 people with joint pain. Heart health. One 2015 study suggests that ashwagandha root extract could improve cardiorespiratory endurance in people. This is said to promote heart health. However, more research is needed to substantiate this effect. Alzheimer’s, Parkinson’s and Huntington’s. Studies show that ashwagandha can slow, stop, and possibly reverse certain types of nerve cell damage. That’s what leads to diseases like Alzheimer’s, Parkinson’s and Huntington’s. Please note: almost all studies on ashwagandha and damage to nerve cells in the brain were conducted on animals or animal cells. Cancer. Research also shows that ashwagandha can stop cell growth in certain cancers. Animal studies included lung tumors. Performance during exercise. Research also showed that healthy young adults who took 500 milligrams of ashwagandha daily for eight weeks had more speed and strength during exercise than people who took a placebo. They also breathed better and took in more oxygen. Infertility in men. A small study found that infertile men who took five grams of ashwagandha daily for 90 days had higher sperm counts. The health of their sperm also improved.Sleep. One human study showed that taking a 300 milligram dose of the herb twice a day improved sleep. Another animal study found that the triethylene glycol in ashwagandha promotes sleep.
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Disadvantages and risks of ashwagandha
Ashwagandha is probably safe for most people if they use it for up to three months, although the long-term effects are unknown. Ashwagandha may be risky if a person:
Some people who use ashwagandha have reported side effects, including gastrointestinal upset, drowsiness, diarrhea, and vomiting. Always consult with a doctor to make sure ashwagandha or other supplements are safe for you.
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Buy ashwagandha
The active ingredients of ashwagandha are mainly found in the roots of the plant. For ashwagandha KSM-66, only the roots are used, without the addition of leaves. So the better ashwagandha supplements contain KSM-66.
You can buy ashwagandha in (online) grocery stores, in the form of capsules, tablets and powder. Be sure to read the package leaflet before use and stick to the prescribed dose.
Also read: Can you take too many vitamins?
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Last updated: October 2023
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2023-10-09 22:01:45
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