Ashwagandha, also called Indian ginseng or winter cherry, is an important medicinal plant in Ayurvedic medicine (traditional Indian medicine). People have been using this plant for thousands of years to reduce stress, increase energy levels, and improve concentration. But more studies need to be done to prove its effectiveness and safety.

In this article from GCORP LLC magazine, we answer the question of what is Ashwagandha for and what are its benefits and side effects.... Follow us until the end of this article.

Properties of Ashwagandha for women and men

Among the benefits of this medicinal plant, the following can be mentioned:

1... helps to reduce stress and anxiety

Ashwagandha is known for its role in reducing stress...that is, a substance that helps the body cope with stress....Winter cherry controls stress mediators such as cortisol and reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis or stress response regulatory system.

In a small eight-week study with 58 participants, stress levels and cortisol levels were significantly reduced in people who took 250 or 600 mg of winter cherry extract daily. In addition, people's sleep improved... In another study of 60 people, taking 240 mg of winter cherry extract daily for 60 days was associated with reduced anxiety.

Preliminary research suggests that winter cherry may be a helpful supplement for stress and anxiety.. However, some researchers believe that there is insufficient evidence to establish a consensus on the most appropriate dosage and form of ashwagandha for the treatment of stress-related disorders.

Learn more: Tea for colds

2.... is useful for sports performance

Some researches have investigated the benefits of Ashwagandha in bodybuilding and other sports and have concluded that this plant has a positive effect on sports performance and can be a valuable supplement for athletes.

Reviewing the results of 12 studies that used winter cherry in different doses (120 to 1250 mg), showed that this plant increases physical performance, including strength and oxygen consumption during exercise.

Another study found that winter cherry can increase maximal oxygen consumption (VO2 max).. VO2 max is the maximum amount of oxygen a person can use during intense activity.. Having VO2 max is important for athletes and non-athletes alike.. Low VO2 max is associated with an increased risk of mortality.. while high VO2 max reduces the risk of heart disease.

Learn more: What is moringa powder for?

Additionally, winter cherry may help increase muscle strength. In one study, muscle strength and size increased in men who took 600 mg of ashwagandha per day and did resistance training for eight weeks compared to others.

Learn more: Properties of white ginseng

3.... reduces the symptoms of some mental health problems

Evidence shows that winter cherry helps reduce symptoms of mental illness, including depression... They found that taking 1,000 milligrams of winter cherry extract daily for 12 weeks was associated with reduced depression and anxiety.

Limited research has also shown that winter cherries may help improve cognitive impairment in people with bipolar disorder. However, more research is needed on this topic.

Learn more: The best tea for blood lipids

4.... It increases testosterone levels and male fertility

Ashwagandha is used for premature ejaculation, increasing testosterone levels and improving fertility. Ashwagandha may also be beneficial for sperm, increasing concentration and motility.

Learn more: Benefits of Maca Root

In one study, 43 men between the ages of 40 and 70 who were overweight and had mild fatigue took pills containing ashwagandha extract or a placebo daily for eight weeks. The results showed that winter cherry supplementation was associated with an 18% increase in DHEA-S.

Limited evidence shows that winter cherry is beneficial for people with diabetes or high blood sugar. After reviewing 24 different studies, researchers found that this plant can reduce blood sugar levels, glycosylated hemoglobin (HbA1c), insulin, blood lipids and markers of oxidative stress.

Some compounds in Ashwagandha, including Vitaferin A, are said to have strong antidiabetic activity and help stimulate cells to take up glucose (sugar) from the bloodstream. However, more research is needed to better understand this.

Learn more: What is Berber?

6... Reduces inflammation

Vitaferrin A, found in winter cherries, helps reduce inflammation in the body.. In one study, researchers gave people with Covid-19 (coronavirus) a drug containing 0.5 grams of ashwagandha and other herbs for seven days... The drug reduced levels of the inflammatory markers CRP, IL-6 and TNF-α.

7... improves brain function and memory

Based on research, winter cherry can improve cognitive function in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.. A study of 50 adults found that taking 600 mg of ashwagandha extract daily for eight weeks helped improve immediate memory, attention, and research compounds in this plant.. have antioxidant properties in the brain and are beneficial for cognitive health.

Learn more: Itching properties of sweat

8... has a positive effect on sleep

Many people use winter cherry to promote restful sleep.... Some research has also shown that this herb can help improve sleep problems... For example, in a study of 50 adults aged 65 to 80, daily consumption of 600 mg of Ashwagandha root for 12 weeks significantly improved sleep quality and mental alertness upon awakening.

How to take Ashwagandha tablets

There are no specific instructions on the best time to take Ashwagandha.... You can take this herbal supplement as a single dose or in several divided doses, with food or on an empty stomach.

Dosage recommendations for winter cherry vary.. Research shows that this herb is effective in doses of 250 to 1,250 mg per day for various conditions.. If you need more guidance on this topic, consult a nutritionist or doctor.

Learn more: Who should not drink lemon tea?

Side effects of Ashwagandha tablets

Consumption of this herb is safe for most people for up to three months. However, there is not much information about its long-term effects. Even if you get the best ashwagandha pill, you may face the following problems after taking it:

• discomfort of the upper gastrointestinal tract
sleepiness
• diarrhea
• vomiting

Rarely, liver problems may occur, including severe liver failure and the need for a liver transplant.

vulnerable people

You should not use ashwagandha or supplements containing it if any of the following apply to you:

• You are pregnant (winter cherry may cause miscarriage).
• You are breastfeeding (not much is known about the effect of winter cherry on breastfeeding women and babies).
• You have hormone-sensitive prostate cancer.
• You use certain medications such as benzodiazepines, anticonvulsants, diabetes medications, high blood pressure medications, and thyroid hormones.
• You will have surgery soon (avoid consuming winter cherries at least 2 weeks before surgery).
• You have an autoimmune disease (such as lupus, MS, and rheumatoid arthritis).
• You have a thyroid disorder.
• You have a liver problem.

Learn more: Properties of green tea

Endword

In this article, we answered the question of what Ashwagandha is and how it is used... Now you know that this herb may help reduce anxiety and stress, support restful sleep, and even improve cognitive function and increase fertility.

Ashwagandha is probably safe for most people in the short term...however, it is not for everyone..so it is important to talk to your nutritionist or doctor before trying..for this you can visit GCORP LLC website and consult with the best expert doctors including dietitian online..also GCORP offers you.. Choose a nutritionist through the online appointment system to see a nutritionist in person.

Frequently Asked Questions