A drop in both diastolic and systolic blood pressure levels was observed. Furthermore, ashwagandha has energy boosting properties that provides energy to the heart and improves the overall functioning. Such a property of ashwagandha is comparable to that of vitamin E. Ashwagandha is considered a heart-protective antioxidant that scavenges free radicals and reduces oxidative stress. Ashwagandha boosts the immunity by improving the body’s defense against various diseases. To evaluate the efficacy of condition concealment over the study, participantswere asked at the completion of each phase of the study to predict conditionallocation (i.e., placebo, ashwagandha, or uncertain). Shoden beads uses a patented Bioactive IngredientProtection System (BIPS) technology comprising an ashwagandha extract from rootsand leaves standardized to 35% withanolide glycosides. Tablets containing either an ashwagandha extract (Shoden beads; Arjuna NaturalLtd., Aluva, Kerala, India), delivering 10.5 mg of withanolide glycosides, or aplacebo (roasted rice powder) were used for the intervention and placeboperiods, respectively. Eligibility was initially assessed via the completion of an onlinequestionnaire that screened for current medication use, energy/staminalevels, height and weight, physical and mental health, illnesses over thepast month, alcohol consumption, and nicotine intake. In a clinical trial on individuals with high chronic stress, supplementation with 300mg of ashwagandha twice daily led to substantial reductions in stress, anxiety, and cortisol compared to the control group. Ashwagandha also decreased cortisol and increased serotonin levels, further indicating anti-stress and anti-anxiety effects. Our basic results are consistent with the findings of previous human studies with ashwagandha 8, 9, 28, 29, 52 in demonstrating gains in muscle strength, body composition and testosterone, though these other studies do not follow these parameters all in a single clinical trial or in conjunction with a resistance training program. Because subjects in both the ashwagandha group and the placebo group engaged in resistance training, we would expect to see a substantial degree of improvement in muscle-related parameters in both groups, and indeed we did. What is striking is that recovery was dramatically better after 8 weeks of resistance training, in both the ashwagandha group and the placebo group, likely because of muscle tissue getting accustomed to the training regimen and developing greater integrity to resist any damage. The effect of Ashwagandha treatment in muscle strength a bench press 1 RM, b leg extension 1RM and muscle size in c thigh, d arm and e Chest Therefore, preparations containing Ashwagandha root should not be used concomitantly with immunosuppressive drugs. In order to avoid autoimmunity from immune system supplementation, the raw material should be avoided by patients suffering from autoimmune diseases. To date, no significant adverse effects have been shown to result from the ingestion of the raw material or its preparations. Although some effects of Ashwagandha supplementation are well researched, there is a paucity of data on benefits related to physical performance and mechanisms underlying its action. Several studies presented benefits of Ashwagandha e.g. in fertility problems , anxiety , metabolic disorders such as dyslipidaemia, insulin resistance and diabetes , cognitive function , and obsessive-compulsive disorders . Recent systematic reviews showed that supplementing stressed adults with Ashwagandha can decrease morning cortisol levels, indicating stress-relieving properties . Best Time to Take Ashwagandha (Click through to learn more about the health benefits of ashwagandha.) More and more people who suspect stress is causing weight gain are turning to an herb called ashwagandha for weight loss. The exploratory subgroup meta-analysis of the seven initial studies (including the outlier study) on the evaluation of cardiorespiratory fitness after Ashwagandha supplementation is shown in Figure A1. Recently, new analytical methods (e.g., high-performance thin-layer chromatography, HPTLC) have been reported to rapidly and selectively detect and quantify certain withanolides and phenolic compounds present in different components of Ashwagandha (root, stem and leaf) , which will ensure the quality and reliability of the products used in future studies. Promotes Higher Muscle Mass Our products are processed in a way that preserves their natural properties and potency, ensuring that you get the most benefits from each herb. As with any supplement, individual results may vary, and it’s essential to approach weight management holistically. Muscle Strength and Exercise PerformanceIncorporating ashwagandha into your routine may also support physical performance. Those with specific health conditions or who are pregnant should consult a healthcare provider. In Ayurveda, herbs have beenused for thousands of years and even studies say the benefits of herbs to healvarious types of health-related issues.In recent years, characterised by a fast pace of life, intensive mental work and prevailing stressors, the decrease in sleep duration , and increase in stress levels are observed.GABA receptor mediated anticonvulsant action of Withania somnifera root extract.These can be consumed in different ways, such as incorporating ashwagandha leaves into dishes or using the root for making traditional remedies.Ashwagandha has been found to improve sleep quality, promoting better rest and recovery, which can further reduce stress levels.Ashwagandha has been used for centuries to boost energy and reduce stress.Looking for weight loss solutions presents the inquirer with manifold questions.A number of ashwagandha benefits can help you with your weight loss journey. It was observed that the oral administration of Ashwagandha alleviated withdrawal anxiety due to chronic alcohol consumption, indicating a protective effect of the study plant in the management of ethanol-withdrawal reactions . The mice with Huntington’s Disease treated with withaferin A lived significantly longer, and restoration of behavioural and motor deficits was also observed, including a reduction in body weight. It also modulated cholinergic transmission, potentially inhibiting acetylcholinesterase activity, which may have benefits in the treatment of canine cognitive dysfunction and Alzheimer’s disease . In a study conducted on human embryonal neuroblastoma SK-N-SH cells, Ashwagandha extract was shown to have antioxidant properties (significantly reduces free radical generation). It was shown that CR-777, a glutathione derivative of withaferin A, has neuroprotective effects and can be a protective agent against many neuronal stressors . The study results indicate that a daily dose of 700 mg of ashwagandha enhances sleep, boosts energy, and improves mental clarity, thereby helping to lower stress levels . This review aims to critically evaluate studies on ashwagandha and its potential benefits for overall well-being, specifically in terms of mood regulation, stress relief, sleep enhancement, and cognitive function. Participants who received the ashwagandha extract also demonstrated a 14.7% greater increase in testosterone levels compared to those who took the placebo. Better sleep leads to lower cortisol and stress. There’s a strong correlation between stress and sleep quality. 60 subjects participated in the study, all of whom reported high levels of stress. Healthy Of these, the NF-κB signaling pathway has been involved in the regulation of myogenesis in skeletal muscle in humans and in animal models. On the other hand, several anabolic and catabolic signaling pathways regulating muscle protein synthesis and energy metabolism might be affected after the administration of Ashwagandha. The cytoprotective effect of Ashwagandha through the activation of Nrf2 has been corroborated in different cellular contexts and in different combinations of herbal extracts 52,53,54. Palliyaguru et al. (2016) revealed that withaferin A is a potent inducer of Nrf2, a transcription factor that regulates the expression of antioxidant enzymes in response to oxidative stress, through the activation of the PTEN/PI3K/Akt pathway, in a murine model with induced liver toxicity . Albeit these reported changes were in agreement with other references 37,39, their inclusion in the meta-analysis resulted in severe heterogeneity; however, we should bear in mind that this high between-study variance is itself informative as may be seen as opportunities to explore ways to improve the current status of literature. Stress is currently a widespread symptom that causes deterioration of quality of life. Consumers are increasingly drawn to botanicals that offer therapeutic benefits alongside a safer profile. Consequently, many individuals choose to discontinue treatment or explore complementary options . Anxiety disorders—including generalized anxiety disorder (GAD), panic disorder, and social phobia—affect an estimated 301 million individuals . Such a drop is a clear indicator that ashwagandha reduces the damage caused to the liver. Its leaves have found to be very effective in the treatment of breast cancer. Ashwagandha leaves also possess anti-cancer activity and it works by controlling the population of cancer cells in the body. Such anti-cancer property of ashwagandha was similar to that of cancer chemotherapy drug ‘DOXORUBICIN’. You can use some of these natural calcium supplements to increase bone mineral density. Increased physical activity, combined with reduced stress, can contribute to weight management.According to the nama-rupa-vigyana system of Ayurveda, names like ashwagandha are somewhat interchangeable and can be used for different species.While Ashwagandha balances hormones, excessive use could lead to unwanted side effects, especially in sensitive individuals.Due to its anti-oxidative and anti-inflammatory qualities, Ashwagandha has a potential to benefit metabolic health.Contrary to popular belief, insomnia is not just a condition in which nocturnal sleep is shortened, as the problem is much more complex and involves numerous complications.Insomnia is a very common sleep disorder nowadays, and, due to the adverse effects of most available medications, innovative strategies are under consideration by scientists around the world .Prepare an omelet using omega-3 eggs, healthy oil (such as olive, avocado or coconut) and lots of veggies and herbs Several human studies have confirmed its ability to reduce blood sugar levels in people with and without diabetes, and those whose blood sugar levels were elevated as a side effect of medication. Studies have shown that higher blood sugar levels in even healthy individuals can raise the risk for heart disease, strokes, and even cancer. Not only does it help to regulate blood sugar in those with diabetes, but it also helps to lower blood sugar levels in healthy people—which is a good thing. Several studies on ashwagandha and the blood show it highly effective in balancing or lowering blood sugar, as well as increasing insulin secretion and improving insulin sensitivity. Results from one study on mice by the National Brain Research Centre showed after supplementing with ashwagandha for 20 days, the mice showed markedly improved retention and memory, with a reduction in the amyloid plaques, which are a hallmark of Alzheimer’s disease. The results of the study showed that the group that received Ashwagandha extract had significantly lower levels of anxiety than the placebo group. “Although ashwagandha has not been shown to directly promote weight loss, research does suggest that it may play a supportive role in weight management by reducing stress and improving sleep quality,” says Barrett. Another clinical study on patients with schizophrenia found that 1,000mg of ashwagandha led to significant reductions in depression and anxiety compared to the placebo. Ashwagandha is a versatile herb with a wide range of potential properties and health benefits, which have earned it a significant place in traditional medicine. 100 grams of dried ashwagandha root contains approximately 333 calories. In Ayurveda, ashwagandha is considered a vital component in achieving these rejuvenating effects. Problems, trouble sleeping, depression, lack of confidence, joint and muscle pain, risk of an early, and painful death… Those who were given ashwagandha root showed significant reductions in anxiety symptoms. The researchers found that ashwagandha reduced perceived stress in the study participants. Ashwagandha may help to reduce anxiety, improve overall sleep, and build stress resilience. However, further studies are required to bolster the potential of Ashwagandha to prevent weight gain caused by long-term chronic stress. Summary of the results of selected research studies on Ashwagandha (Withania somnifera). In addition, witanolides isolated from Ashwagandha appear to be valuable phytochemicals with antiviral activity in the context of COVID-19 treatment . It was estimated from the Recovery Stress Questionnaire (RESTQ) scores that treated athletes recovered more easily from exercise—they were less tired and had more energy—compared to the placebo group. An improvement in quality of life was observed in Ashwagandha-treated athletes (this was investigated based on results obtained from the DALDA—Daily Analysis of Life Demands for Athletes—questionnaire). The relationship between kidney and blood pressure is a vital aspect of health that many people overlook.Mean salivary hormone levels during each crossover period are detailed inTable 3 andFigure 3.Testosterone and DHEA have several importantroles in the body as they influence sexual health, lean body mass, mental health,cognition, bone density, cardiovascular function, and metabolic activity, just to name afew (Kelly & Jones, 2013;Rutkowski, Sowa,Rutkowska-Talipska, Kuryliszyn-Moskal, & Rutkowski, 2014).Research has found that ashwagandha roots and leaves play a very important role in lowering high blood glucose levels.This article looks at the traditional and modern uses of Ashwagandha and its potential effects on weight loss and stress relief.Likewise, those who took the root extract saw significant increases in TST and sleep efficiency relative to baseline.As noted above, serum cortisol levels are an indicator of stress4 and have been shown to affect appetite.7–9 Therefore, cortisol represents an effective parameter for measuring the antistress effect of Ashwagandha in subjects under chronic stress and its impact on weight gain.7–9 The root of the Ashwagandha plant (also known as Withania somnifera), has a long history of use as an adaptogen in the ayurvedic system of complementary medicine, and is used to counteract the negative effects of stress. Secondary efficacy measures were Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire, serum cortisol, body weight, and body mass index. The most intriguing populations to research in this area would be athletes engaged in weight-dependent sports, which can cause disruption in both sleep and stress management. Contrary, other clinical studies didn’t notice any changes in hepatotoxicity markers after Ashwagandha supplementation 65, 66. Top 7 Health Benefits of Grapes A rat study published in 2012 found that ashwagandha root extract play a beneficial role in reversing Alzheimer’s disease. At the end of treatment, it was found that the level of stress hormone ‘cortisol’ had reduced significantly in the group treated with ashwagandha. A human trial with 64 healthy subjects observed the effect of ashwagandha on stress, anxiety and depression. A study found that treatment with ashwagandha improved overall heart health in patients with heart diseases by increasing the heart rate, contractility and relaxation. Those in the ashwagandha group showed significantly higher Total Quality Recovery Scores (TQR) than those in the placebo group. The findings showed that the ashwagandha group’s VO2 max value was significantly higher than the placebo group. Another study evaluated the effectiveness and safety of ashwagandha in improving cardiorespiratory endurance in fit subjects. Creatine kinase levels, a measure of muscle damage caused by exercise, was used to assess muscle healing. The 1-RM load for the bench press and leg extension movements was used to assess muscle strength. By examining stress’s bidirectional relationship with eating patterns, the study offers valuable insights into the psychophysiological triggers of emotional eating, emphasizing the importance of stress management interventions in mitigating these behaviors. Authored by N Fowler in 2023, this research illuminates how acute and chronic stress contributes to increased emotional eating and binge eating behaviors. The psychological distress from stress can exacerbate feelings of depression and anxiety, further entangling with menstrual cycle fluctuations in women, potentially intensifying cravings and emotional eating episodes. This possibly alludes to its reputed aphrodisiac properties, although it could also relate to the smell of the root. The dried root starts to lose its activity after two years. In ethnobotanical literature, there are references to ashwagandha as both an “abortifacient” as well as a “pregnancy tonic“. You can learn more about the effects of Ashwagandha during pregnancy here. We recommend Adapto-Calm by Utzy Naturals as the best overall ashwagandha supplement. The ability to lift weights is a function of (a) muscle size, (b) energy production and (c) the nervous system’s ability to recruit muscles and coordinate them to generate the required force. A review of Russian research identifies human studies that show improved physical and mental performance from Schisandra supplementation. One study gave evidence that Rhodiola rosea supplementation can improve endurance and reduce time to exhaustion. This good safety profile of ashwagandha is consistent with reports from previous studies 8, 9, 28, 29, 52. Rasayana dravyas is a potential dietary supplement containing granules of ashwagandha, Jeeraka (Eleusine coracana), Shatavari (Asparagus racemosus), Mudga (Vigna radiata), Ragi (finfer millet), and Shunti (Zingiber officinale). Ashwagandha and arjuna (Terminalia arjuna) were shown to have different effects on the average absolute and relative power, VO2 max, maximum velocity, blood pressure, and balance in humans, both separately and in combination. In adults and the elderly, low VO2 max values have been linked to an elevated risk of death and the loss of an independent lifestyle (87), whereas high cardiorespiratory fitness levels have been linked to a lower risk of cardiovascular disease (88, 89). The neuroprotective properties of ashwagandha is attributed to the molecular and pathway mechanisms, such as suppression of inflammation, inhibition of cell death, promotion of cell growth, and stimulation of neurogenesis. As always, consult with a healthcare professional before starting any new supplement to ensure it is appropriate for your individual health needs. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to typical levels. The body's stress response system is usually self-limiting. Your body is made to react to stress in ways meant to protect you against threats from predators and other aggressors. If someone tells you that you snore or gasp for air during sleep, you may want to talk to your healthcare provider. If you're worried that your use of these products has gone up or changed due to stress, talk to your health care provider. Stay away from unhealthy ways of managing your stress, such as using alcohol, tobacco, drugs or excess food. That's why it's so important to learn healthy ways to cope with your life stressors. Mental Health Start with a lower dose and monitor how it affects your body. The exact number of benefits can vary. When using ashwagandha, it’s crucial to be cautious and aware of potential interactions with other drugs or substances. They can provide personalized guidance on the appropriate dosage based on your health goals, existing medical conditions, and any other medications or supplements you may be taking. Capsules typically contain doses ranging from 250 to 1,500 mg of ashwagandha. All cases were reversible, with liver tests normalizing after 1–9 months after cessation of supplementation .All the parts of ashwagandha, including the roots, leaves and fruits, are rich in catechin, which provides potential health benefits12.The selected studies that were included in this systematic review showed improvements in physical health (a component of the quality-of-life test), muscle fatigue (increasing both times to exhaustion and perceived recovery), muscle damage/soreness (less CK levels and increase in SOD), sleep recovery (better overall quality of sleep) and stress levels (considerable reductions in cortisol levels).Better sleep can help regulate hunger hormones like ghrelin and leptin, making it easier to maintain a healthy weight.It is used in the traditional medicine of India and other parts of the world, to increase the fertility of men.By addressing inflammation, Ashwagandha supports overall health and creates a more favorable environment for weight loss.Given this comparison, ashwagandha is more often thought of as a herb for men, used in the treatment of male sexual dysfunction. "It seems to help boost testosterone levels and be anabolic," or muscle-building, says Mulvihall. Some studies suggest that ashwagandha may promote memory, says Zumpano, but more research is needed to understand the herb's effect on brain function. Some on social media claim that ashwagandha has emotional "blunting" or numbing effects, but there's no research to support this claim, Mulvihill notes. The most common and well-known use for ashwagandha is for stress. These significant improvements were noted in the study group, and they experienced only minimal side effects . Administration of Withania somnifera extract to patients resulted in a reduction in negative, general, and total PANSS (Positive and Negative Syndrome Scale) symptoms compared to placebo. An increased expression of pro-inflammatory and immune factors was observed in the sleep-deprived animals (GFAP, TNF α, IL-6, OX-18, OX-42). It has been observed that stress as a factor disturbing homeostasis can not only exacerbate the symptoms of many diseases, but can also be their root cause. The study used qualitative analysis to assess the perceived impact of Ashwagandha on these factors, and the results indicated that participants who took Ashwagandha reported improvements in these areas compared to those who took a placebo. In most of the studies, they ingested two equal doses throughout the day. Some studies looked at one daily dose, while others looked at two equal doses. For what it’s worth, I’ve been taking 1000mg daily with no negative side effects. The best time of day to take ashwagandha depends on your intended health benefits, although for most people, twice-daily administration (once in the morning and once in the evening) works well.The raw material used in medicine is the root, and the name “Ashwagandha” is derived from the word “ashwa”, meaning horse.The value of the overall weighted mean of effect sizes is drawn as a vertical line in the middle of the plot, which represents the reference line to test the null hypothesis in each study.Along with dietary management, in holistic medicine, ashwagandha is used.However, the evidence supporting the use of ashwagandha for weight loss is limited and not strong enough to suggest that it is effective for this purpose.However, it is important to talk to your doctor before taking ashwagandha if you are pregnant, breastfeeding, or taking any medications.Mango is a delicious tropical fruit that is not only delicious but also offers many health benefits. Scientific studies have shown that free radicals and oxidative stress causes damage and death of beta cells, main producers of insulin. The following Ashwagandha combination is highly for mental stress, anxiety disorders and depression. Furthermore, no harmful or toxic effects were found after consumption of ashwagandha for 60 days. A significant reduction in different measures of stress such as anxiety, depression and insomnia was observed. It is an adaptogenic herb, which raises the ability of the body to resist the damaging effect of stress on the body. 4.1. Strength and Power According to numerous studies, a daily dose of 120mg to 1250mg is safe and effective. The primary measurement was VO2 Max, which is the maximum amount of oxygen your body can process during aerobic exercise. It turns out that it may also increase endurance. This is one of the first studies that had two dosage groups, proving that 600mg per day is more effective than 250mg per day. Prior to this, most clinical trials only looked at one experimental dosage. It was observed that the administration of the aqueous and methanolic extract of Ashwagandha significantly improved behavioural deficits in the mice, without affecting motor activity. A study was conducted on mice that exhibited behavioural symptoms similar to those observed in OCD. Biochemical studies confirmed the activation of heat shock, the reduction of mutant huntingtin aggregates, and the improvement of striatal function in the brain in mice. In another study in mice, the beneficial effect of withaferin A, isolated from Ashwagandha, was demonstrated. Furthermore, it appears that kinase inhibition takes place when nitric oxide synthesis is inhibited, which also benefits the inflammatory process. It is thought that strong protein kinase inhibitor activity is necessary for ashwagandha to function. In this situation, ashwagandha has the ability to inhibit and mediate the activity of the NF-κB pathway (72). Since the NF-κB transcription factor family is implicated in a number of chronic disorders caused by inflammation, individuals with high NF-κB levels may benefit from therapeutic targeting of NF-κB. The most well-researched benefit of ashwagandha root is decreased stress and anxiety symptoms.In men with oligospermia treated for 90 days with Withania sommnifera, an increase in sperm count, an increase in semen volume, and an increase in sperm motility were observed.Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises.Authors also performed a Bayesian meta-analysis and concluded that future studies will also bring positive effects .Kumar, A, and Kalonia, H. Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice (grid over water suspended method).It has been noted that the administration of DHEA to both men and women can be an important factor in the treatment of sexual dysfunction occurring during menopause and andropause .Instead, it may strengthen and increase the body tissues and muscles. Recent systematic review demonstrated that supplementation with 250–500 mg of Ashwagandha extract, daily for 4 to 13 weeks, significantly decreased morning cortisol levels in adults experiencing higher stress levels . According to some reports, ashwagandha is an adaptogen that, due to its antioxidant properties, boosts immunity, helps the body respond to stress more effectively, increases resilience, and fights oxidative stress and cellular damage (76, 77). Because the brain is particularly vulnerable to oxidative stress, and anxiety disorders are characterized by a decrease in protective antioxidants as well as an increase in oxidative damage, treatments that protect against oxidative stress are desirable (54, 55). High levels of stress can lead to the overproduction of cortisol, a hormone that contributes to weight gain, especially around the abdomen. Increasing testosterone and/or decreasing cortisol both help increase muscle mass and decrease body fat percentage. On the other hand, some studies used a single placebo group and several treatment groups which represent certain problems when we want to incorporate both treatment groups in the same analysis. All studies included in this meta-analysis compared an experimental group (i.e., a group that received Ashwagandha supplementation) against a control group (i.e., a group of participants that received a placebo) in regards to physical performance variables. The primary outcome was changes in physical performance variables (muscle strength, VO2max, muscle fatigue, tiredness, and physical recovery) after Ashwagandha supplementation. Recently, Nile et al. (2019) compared different methods of withanolide and withanoside extraction from Ashwagandha leaf and root extracts and the effects on their biological activity. Let’s explore the science behind this herb and its potential effects on body weight. Its potential health benefits have gained popularity in recent years, especially concerning stress reduction and overall well-being. Cortisol, which is your body's stress hormone, makes you put on weight. It can improve sleep quality, make the elderly mentally alert and improve their health too. I believe part of the reason is how it modulates the body’s stress response—less cortisol means less immune suppression. Participants were treated with SSRIs—Selective Serotonin Reuptake Inhibitors—and also took one capsule of Ashwagandha extract daily for six weeks. One study was conducted on a group of patients diagnosed with Generalized Anxiety Disorder (GAD). Among other reasons, this is why it is so important to search for new therapeutics with fewer unwanted side effects. During stressful situations, your adrenal glands release cortisol. You’ve probably heard of cortisol as being the main stress hormone. It shows nearly a 15% increase among the group who started with the placebo in weeks 1-8 then switched over to Ashwagandha in weeks 9-16. It shows nearly a 17% increase among the group who started with the placebo in weeks 1-8 then switched over to Ashwagandha in weeks 9-16. One of the hallmark Ashwagandha benefits for men is the potential to boost testosterone levels. Therefore, it’s essential to exercise caution when combining ashwagandha with barbiturates, and it’s advisable to consult with a healthcare professional. For example, some research suggests that taking a daily dose of 250–600 mg may help reduce stress, while other studies have used much higher dosages. The way to take ashwagandha can vary based on the specific health condition you aim to address. These can be consumed in different ways, such as incorporating ashwagandha leaves into dishes or using the root for making traditional remedies. The bulk of evidence suggests that rates of self-reported fatigue increase with age(Loge, Ekeberg, & Kaasa,1998; Van Mens-Verhulst& Bensing, 1998). It is one of the most commonsymptoms encountered in patients receiving primary care medical treatment, reported by14%–40% of patients (Cathebras,Robbins, Kirmayer, & Hayton, 1992; Hickie et al., 1996). Further studies with larger sample sizesare required to substantiate the current findings. Ashwagandha has gained recognition recently as anti-anxiety and anti-stress agent. Therefore, ashwagandha can be used in the treatment of hypertension as an adjunct with conventional agents or as a natural alternative. Ashwagandha reduces high blood pressure levels by inducing a calming effect and by reducing the stress levels. 4. Antibacterial Properties Keep these ashwagandha side effects in mind if you plan on using this herb. While it can also be used in formulation for Kapha issues as well, due to its brimhana or anabolic effects, it tends to increase both Kapha and the metabolic detritus of digestion called ama. It has also been shown to have hypoglycemic (blood sugar lowering) and hypolipidemic (cholesterol-lowering) effects in clinical trials, and thus may enhance the activity of diabetes medications, or drugs used to treat heart disease. Let’s take a look at some interactions and side effects of ashwagandha. In detail, we extracted the changes from baseline (mean change and SDs of the changes) in the experimental interventions (Ashwagandha) and the comparator interventions (placebo). All randomized participants in the analysis were included, as it was the least-biased way to analyze clinical effects. The identification of potential studies was enriched by performing a hand-search in Google Scholar with free language terms related to Ashwagandha supplementation and physical performance. Despite the above, no meta-analytic study has been conducted to evaluate the effect of Ashwagandha supplementation on physical performance. In fact, Pérez-Gómez et al. recently reported that consumption of this herbal extract significantly increases maximum oxygen uptake (VO2max), although this meta-analysis has some limitations that warrants caution when interpreting results. Fifty healthy, fit individuals were randomly divided into two groups and given equal amounts of placebo and ashwagandha for 8 weeks. Another study examined the effect of ashwagandha extract on cognitive impairment in individuals with bipolar disorder (80). Studies on animals exploring the effects of WS on anxiety have revealed a strong link between improvements in anxiety-related behavior and the amelioration of oxidative stress and inflammatory indicators. Side Effects But your body also secretes higher levels of cortisol when you are under stress in order to activate your “fight or flight” response. In one study, a group of folks dealing with chronic stress, ashwagandha led to a dramatic drop in the stress hormone cortisol. The findings of this comprehensive systematic review and Bayesian meta-analysis revealed that Ashwagandha supplementation was more efficacious than placebo for improving variables related to strength/power, cardiorespiratory fitness and fatigue/recovery in healthy men and female. Even though animal and in vitro studies cannot be directly extrapolated to human effects and their results have to be interpreted with attention , several animal and cell studies have identified potential molecular targets of the secondary metabolites of this herbal extract that could be involved in the regulation of oxidative stress at the cellular level. Additionally, VO2max and Hb increased significantly and were statistically different from placebo across the studies after 8–24 weeks of daily supplementation with 330–1000 mg of Ashwagandha. Fifty-seven young male individuals with no prior resistance training experience were divided into treatment and placebo groups for the 8-week trial. Clinical trials examining the effects of ashwagandha on VO2 max, sports performance and metabolic profiles. The ability of Indian cyclists to sustain cardiorespiratory endurance was assessed in a clinical trial of ashwagandha supplements. Table 1 lists some clinical trials that have examined the effect of ashwagandha on VO2 max, sports performance and metabolic profiles. Given the limited sample size, subgroup analyses could not beadequately undertaken to examine the effect of shift work on measured outcomes.However, there is research confirming the adverse effects of shift work ongeneral well-being, morbidity, and hormonal concentrations such as cortisol andtestosterone. However, this will requireconsideration in countries such as India and increasingly in the United States,where knowledge about ashwagandha by health-conscious individuals isincreasing. Consequently,in addition to participating in a study and taking supplements, theseindividuals may have made dietary, occupational, lifestyle, and/or socialchanges that contributed to the fatigue-lowering and vigor-enhancing changesobserved in both treatment conditions. Preliminary evidence suggests ashwagandha may improve stress, sleep, fertility, and immune function. Perhaps more importantly, the studies have shown demonstrable, measurable differences in cortisol and insulin in participants taking ashwagandha. Not only have we seen a direct link between ashwagandha and weight loss, we’ve seen it supported by a number of studies that have approached it from various angles. The τ value and its squared number (τ2) were calculated to report the estimated standard deviation and variance of underlying effects across studies with this meta-analytic approach, respectively.Likewise, due to its heating effects, it may not be the best herb if there is active inflammation or Pitta.In part this is due to ashwagandha’s effect upon the nervous system, enhancing the activities of the rest and restorative systems, to conserve and build up the body’s energy by decreasing nervous irritability.The present research work was motivated by the hypothesis that ashwagandha supplementation can increase some of these adaptations and gains, thereby serving as a useful adjuvant to a resistance training program.By managing stress and lowering cortisol, ashwagandha may indirectly support weight management efforts.There was a significant increase in muscle strength and muscle size in both the ashwagandha group and the placebo group, for both the upper and lower body. Perhaps the biggest benefit of Ashwagandha is how it can reduce stress. Therefore, one should only consider using a supplement like Ashwagandha to enhance a healthy lifestyle, rather than try to fill in the void caused by bad habits. Also, the evidence shows that stopping Ashwagandha results in testosterone and DHEA-S falling back to normal levels. Ashwagandha has been shown in studies to enhance muscular strength and coordination as well as cardiorespiratory endurance in healthy, normal individual (12, 13). In addition, oxidative stress and inflammatory cytokines damage biomolecules, which may lead to additional muscle injury caused by the rise in free radical levels following muscle damage (3). Consequently, the goal of this study was to analyze the scientific literature regarding the effects of ashwagandha consumption on antioxidant response and athletic performance. These properties make it a useful treatment for a variety of conditions, including age-related symptoms, anxiety, neurodegenerative diseases, diabetes, stress, arthritis, fatigue, and cognitive/memory impairment. As with any supplement, it’s essential to consult with a healthcare provider to understand how Ashwagandha might interact with your unique body and contribute to your weight goals.