Ashwagandha: Benefits, Effects & Application
Ashwagandha is a medicinal plant that originated in Ayurvedic medicine and is native to India, Nepal and Sri Lanka. It is also known as "Indian ginseng" because it contains similar active ingredients as Asian ginseng and offers similar health benefits. Ashwagandha grows in arid and semi-arid regions of India, Nepal and Sri Lanka. It is extracted from the roots of the plant and can be taken in the form of capsules, powders, tea and tinctures .
Muscle building and stress reduction: the benefits of ashwagandha in weight training
One benefit of ashwagandha is that it can improve physical performance. Some studies have shown that it can increase muscle mass, strength and improve endurance . This can be especially beneficial for people who regularly do strength training. It can also help reduce recovery time after a workout and prevent injury.
Ashwagandha can also help increase testosterone levels in the body. It has been shown to increase testosterone levels by up to 30% , which can be beneficial for men who struggle with low testosterone levels. Elevated testosterone levels can help improve muscle mass and sexual function and reduce the risk of osteoporosis.
Ashwagandha as natural remedy for stress and anxiety
Ashwagandha has proven to be an effective remedy in the treatment of stress and anxiety proven. It reduces the shedding of cortisol , a stress hormone , in the body while improving memory and cognitive function. This can help reduce the risk of stress-related diseases such as cardiovascular disease and depression.
What is the optimal dosage of Ashwaganda?
The recommended dosage of Ashwagandha varies depending on the type of product and the purpose for which it is being used.
In relation to strength sports and bodybuilding, it has been shown that a daily dosage of 300-500mg for 8-12 weeks can improve physical performance. In general, it is recommended to take daily Ashwaganda in capsule form containing a high quality extract containing at least 5% withanolides . Some studies have shown that this dosage increases muscle mass and strength and improves endurance. Some studies have shown that it reduces recovery time after a workout and helps prevent injuries.
However, it is important to note that the recommended dosage of ashwagandha may vary from person to person and it is always best to consult a doctor or qualified health professional before taking ashwagandha.
It is also important to note that prolonged use and high dosages of ashwagandha can, in rare cases, cause adverse effects. Ashwagandha intake should be combined with a balanced diet and regular physical activity for best results.
