Ashwagandha Benefits for Men: A Research-Backed Guide to Natural Wellness
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Table of Contents
Ashwagandha, or Withania somnifera, is an ancient herb that has been used for thousands of years in traditional Ayurvedic medicine. As we continue to explore the potential benefits of this potent plant, we uncover numerous advantages for men seeking natural wellness solutions. But with so much information out there, what do we really know about ashwagandha?
In this comprehensive guide, we’ll simplify it all for you. We will help you understand ashwagandha and how it benefits men’s health. We’ll present scientific evidence of its health benefits – from relieving stress to boosting athletic performance. Besides, we’ll delve into its safety, possible side effects, optimal dosage, and provide expert advice on using ashwagandha for your health.
Ashwagandha, officially known as Withania somnifera, is a small shrub. It grows in India, the Middle East, and parts of Africa. It’s a part of the nightshade family of plants. Yes, the same family that gives us tomatoes, potatoes, and peppers. Mostly, we use the roots and leaves of the ashwagandha plant for health uses.
Ashwagandha is vital in Ayurvedic medicine. It’s been used for several thousand years to treat many health issues. It’s known to boost energy and tackle stress, among other things. Do you know what ashwagandha means in Sanskrit? It means “smell of a horse.” This weird name tells us about the plant’s unique scent. The name is popularly related to the assumption that it can make you as strong as a horse. Interesting, isn’t it?
The secret of ashwagandha lies in its active bits called withanolides. These natural substances are the reason behind the herb’s health benefits. Key withanolides present in ashwagandha are withaferin A and withanolide A. They mimic the action of GABA (Gamma-Aminobutyric Acid), a pivotal brain chemical involved with stress regulation and other body processes.
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Now, let’s look at an overview of ashwagandha with the following table.
| Botanical Name | Withania somnifera |
|---|---|
| Plant Family | Nightshade / Solanaceae |
| Native Regions | India, Middle East, and parts of Africa |
| Active Compounds | Withaferin A, Withanolide A |
| Health Benefits | Stress relief, vitality, mental wellbeing |
Based on my observations, I have seen that Withania somnifera, also known as Ashwagandha, can have positive effects on biochemical parameters in Parkinson’s disease. The extract has shown potential in improving markers associated with the condition, potentially through its antioxidant and neuroprotective properties.
Dr. Siddharth Gupta, MD
Ashwagandha is not just for general health. It has many unique benefits for men. What does research say? Let’s find out.
Ashwagandha has adaptogenic properties. This means it may control the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. It may help regulate cortisol, a stress hormone. The theory is that ashwagandha eases stress and anxiety by binding to GABA receptors. This could help your body stay calm even in tough situations.
Various studies have focussed on ashwagandha’s effect on stress and anxiety. One particular 60-day study compared the people treated with ashwagandha to those treamted with placebo. The people who took 240 milligrams of ashwagandha daily had lower cortisol and less stress than the placebo group.
PharmEasy Recommends –EverHerb Ashwagandha
Ashwagandha seems to have a useful effect on muscle strength and stamina. One eight-week study showed positive results. The test subjects took 300 milligrams of ashwagandha root extract twice daily. They also did resistance training. In comparison to a placebo group, they showed increased muscle size, higher testosterone levels, and lesser damage caused by exercise.
That’s not all. Ashwagandha might also aid in post-exercise recovery. Thanks to its anti-inflammatory traits, it may control inflammation and damage caused by intense exercise. Thus, taking ashwagandha may fast-track recovery and lower muscle pain after a workout.
One report analysed Ashwagandha’s effects on physical performance. It linked ashwagandha to improvements in strength and oxygen use during exercise. Another study found that ashwagandha led to better muscle mass and strength in people doing resistance training. These findings suggest that ashwagandha could be beneficial for athletes looking to enhance their performance and recovery.
Ashwagandha’s calming qualities are also thought to benefit mental health conditions like depression.
Additionally, ashwagandha may help improve brain health. It seems to improve memory and slow down mental health decline. Several studies point out that ashwagandha extract may enhance memory, thinking skills, attention, and overall brain health, particularly in older adults and individuals with schizophrenia.
In a study involving 66 individuals with schizophrenia, those who took 1,000 milligrams of ashwagandha daily for 12 weeks had lower depression and anxiety levels than those given a placebo. Another research examining the effects of ashwagandha in 50 older adults found that taking 600 milligrams of ashwagandha per day for eight weeks led to enhanced memory and task performance.
Ashwagandha may influence our body’s production of hormones, precisely testosterone.
Ashwagandha could help lower blood sugar levels. How? Researchers think it improves insulin production and cell glucose uptake.
A report involving 24 studies, including five clinical studies with diabetic people, found that ashwagandha lowered blood sugar, hemoglobin A1c levels, and insulin resistance markers. However, further research is needed to ascertain the best doses and treatment durations for managing blood sugar levels with ashwagandha.
Ashwagandha possesses anti-inflammatory properties due to its bioactive compounds. These help relieve chronic inflammation and oxidative stress.
A pilot trial involving patients with COVID-19 showed that a combination therapy containing ashwagandha reduced inflammatory markers compared to a placebo group. However, the participants received other herbs as part of the treatment, so it’s uncertain if the effects were due only to ashwagandha. Further research will clear this up.
Ashwagandha has been associated with brain health, especially in areas such as memory and thinking. It contains antioxidants that may shield brain cells from damage caused by free radicals and oxidative stress. This could lead to overall improvements in brain function and cognitive abilities.
A review of five clinical studies suggested early evidence of ashwagandha’s potential to boost cognitive function. It seemed to benefit specific groups, including older adults. Cognitive functions it could benefit include executive functioning, attention, reaction time, and performance on cognitive tasks.
Ashwagandha is widely taken to aid sleep, and some research backs this up. A study involving 50 adults aged 65–80 found that those who were prescribed ashwagandha daily for 12 weeks had better sleep quality and felt more alert upon waking.
A recent systematic review and meta-analysis concluded that ashwagandha had a small but significant positive effect on sleep quality and made people feel more alert upon waking. These effects were seen particularly in people with sleep issues.
Ashwagandha is usually safe when used short-term, up to 12 weeks on prescription/advice of a doctor. There’s a lack of long-term safety data, so care is needed when you follow the advised dosage.
While commonly well-tolerated, ashwagandha may cause side effects such as diarrhea, drowsiness, headaches, and nausea. It may interact with certain drugs and should not be taken by pregnant or breastfeeding women. People with autoimmune diseases, thyroid issues, or liver disease should always ask a healthcare provider before taking ashwagandha.
Some people may not be suitable for ashwagandha due to existing health conditions or potential drug interactions. Always ask a healthcare professional before starting ashwagandha if you have any doubts about its fit for your situation.
Here’s an overview of ashwagandha’s safety precautions and people who should avoid them.
| Safety Precautions | Who Should Avoid Ashwagandha |
|---|---|
| Long-term safety | Data on long-term safety have yet to be established; recommended use limited to 12 weeks on doctors advice |
| Pregnant or breastfeeding women | Ashwagandha should be avoided during pregnancy and breastfeeding due to potential risks |
| Thyroid disorders | Exercise caution when using ashwagandha if you have a thyroid disorder, as the herb may interact with thyroid function |
| Autoimmune conditions | As ashwagandha may stimulate the immune system, a healthcare provider should carefully evaluate its use in people with autoimmune diseases |
Those trying to stop drinking alcohol tend to undergo withdrawal and the anxiety related to this is called withdrawal anxiety. In my experience, I have observed that Ashwagandha may have the property of alleviating withdrawal anxiety caused by chronic alcohol consumption. Studies suggest that Ashwagandha could potentially offer a protective effect in managing ethanol-withdrawal reactions.
Dr. Rajeev Singh, BAMS
Also Read: Male Yeast Infection: An In-depth Look at Causes, Symptoms, and Solutions
Standardized ashwagandha extracts usually come as capsules. Each contains different concentrations. The product labels usually carry detailed usage instructions based on the amount of active ingredients per serving. Please follow the manufacturer’s usage instructions closely.
Raw ashwagandha root powder should be mixed with water or milk to make a health tonic. It’s traditionally mixed with warm milk and honey. Dosages may vary based on age, weight, and specific health goals.
Dosages may vary based on the specific health benefit sought. For example, studies have reported effective dosages ranging from 250-1,250 mg daily for various conditions, such as stress relief, anxiety reduction, and athletic performance enhancement. A doctor can help determine the best dosage for your needs.Do not self-medicate.
Here’s a summary of ashwagandha dosage types and recommendations:
| Dosage Type | Usage & Recommendation |
|---|---|
| Standardized Extracts | Follow the instructions on the product label for dosage guidance |
| Raw Root Powder | Mix with water or milk and consume as a tonic; individual dosages may vary |
Over the years, I have observed that Withania somnifera extracts, particularly at higher concentrations, have shown effectiveness against malaria by reducing the level of parasites in the bloodstream. This suggests that this plant may have potential antimalarial properties.
Dr. Smita barode, BAMS
It’s always recommended to check with a qualified healthcare practitioner before starting ashwagandha. Your doctor can assess your specific health needs, check the suitability of ashwagandha in your health plan, and advise you on the right dosage and routine.
When choosing an ashwagandha supplement, go for products from organic, non-GMO ingredients, and reliable manufacturers who stick to Good Manufacturing Practices (GMP). A Certificate of Analysis (CoA) provided by the maker can also show that a third-party lab has tested the product for safety and effectiveness.
Adding ashwagandha into your health routine should be part of a well-rounded life. This life should include regular exercise, proper eating, good sleep, and stress management. Working with a doctor can help you form a detailed health plan that includes ashwagandha and supports your health goals.
Here’s an overview of expert advice on successful ashwagandha use:
| Expert Guidance | Tips for Successful Ashwagandha Use |
|---|---|
| Healthcare Consultation | Always speak with a healthcare professional before starting ashwagandha to ensure it’s suitable for you and to determine the correct dosage |
| Supplement Quality | Look for organic, non-GMO products that comply with GMP guidelines and have a Certificate of Analysis (CoA) |
| Holistic Wellness Plan | Incorporate ashwagandha as part of a balanced lifestyle that emphasizes regular exercise, healthy eating, adequate sleep, and stress management |
Ashwagandha has a long history of usage in traditional Ayurvedic medicine, providing various benefits especially for men. From easing stress to improving athletic prowess, it shows great versatility in promoting overall male well-being. However, remember that taking ashwagandha must be part of a balanced approach to your health, including diet, exercise, and proper stress management.
Before integrating ashwagandha into your wellness routine, consult with a qualified healthcare professional to ensure it’s suitable and safe for you. Combine ashwagandha with other healthy lifestyle habits to create a positive difference in your health and boost both physical and mental wellbeing.
The potential benefits of ashwagandha to your body are quite a few. These include benefits in fighting the effects of stress and anxiety, enhancing athletic performance, and supporting brain health and memory.
Ashwagandha is usually considered safe to take daily for up to 12 weeks if prescribed by a doctor. We still don’t know about its long-term effects, though. So, always consult with your healthcare provider before starting ashwagandha.
Some people should stay away from ashwagandha, including pregnant ladies or breastfeeding women, people with autoimmune or thyroid conditions, and those taking specific drugs that may react with the herb.
Ashwagandha is available in many forms — for instance, capsules, powders, and extracts. The ideal form and dosage will depend on the person’s needs and likes. Consult with a healthcare professional to decide which is best for you.
Ashwagandha might interact with certain medicines, including benzodiazepines, anticonvulsants, or barbiturates. That’s why it’s crucial to consult a doctor before consuming ashwagandha in any form.
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