INDIAN GINSENG
AVAILABLE AT KOTTIYAM JAN AUSHADHI
Withania somnifera, known commonly as ashwagandha,Indian
ginseng, poison gooseberry, or winter cherry is a plant in the Solanaceae or
nightshade family. Several other species in the genus Withania are
morphologically similar. Although commonly
used as a medicinal herb in Ayurvedic medicine.
AVAILABLE AT KOTTIYAM JAN AUSHADHI
1.It Can Reduce Blood Sugar
Levels
In several studies,
ashwagandha has been shown to lower blood sugar levels.
One test-tube study found
that it increased insulin secretion and improved insulin sensitivity in muscle
cells (2).
Also, several human studies
have confirmed its ability to reduce blood sugar levels in both healthy people
and those with diabetes (3, 4, 5, 6).
Additionally, in one
four-week study in people with schizophrenia, those treated with ashwagandha
had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared
to 4.5 mg/dL in those who received a placebo (5).
What's more, in a small
study in six people with type 2 diabetes, supplementing with ashwagandha for 30
days lowered fasting blood sugar levels as effectively as an oral diabetes
medication (6).
SUMMARYAshwagandha may
reduce blood sugar levels through its effects on insulin secretion and
sensitivity.
2. It Has Anti-Cancer
Properties
Animal
and test-tube studies have found that ashwagandha helps induce apoptosis, which
is the programmed death of cancer cells (7).
It
also impedes the growth of new cancer cells in several ways (7).
First,
ashwagandha is believed to generate reactive oxygen species (ROS), which are
toxic to cancer cells but not normal cells. Second, it may cause cancer cells
to become less resistant to apoptosis (8).
Animal
studies suggest that it may help treat several types of cancer, including
breast, lung, colon, brain and ovarian cancer (9, 10, 11, 12, 13).
In
one study, mice with ovarian tumors treated with ashwagandha alone or in
combination with an anti-cancer drug had a 70–80% reduction in tumor growth.
The treatment also prevented the spread of cancer to other organs (13).
Although
there are no studies to confirm these results in humans yet, the research to
date is encouraging.
SUMMARYAnimal and test-tube
studies have shown that ashwagandha promotes the death of tumor cells and may
be effective against several types of cancer.
3. It Can
Reduce Cortisol Levels
Cortisol
is known as a "stress hormone" because your adrenal glands release it
in response to stress, as well as when your blood sugar levels get too low.
Unfortunately,
in some cases, cortisol levels may become chronically elevated, which can lead
to high blood sugar levels and increased fat storage in the abdomen.
In
one study in chronically stressed adults, those who supplemented with
ashwagandha had significantly greater reductions in cortisol, compared to the
control group. Those taking the highest dose had a 30% reduction, on average (3).
SUMMARYAshwagandha
supplements may help lower cortisol levels in chronically stressed individuals.
4. It May Help Reduce Stress
and Anxiety
Ashwagandha is perhaps best
known for its ability to reduce stress.
Researchers reported that it
blocked the stress pathway in the brains of rats by regulating chemical
signaling in the nervous system (16).
Several controlled human
studies have shown that it can effectively reduce symptoms in people with
stress and anxiety disorders as well (14, 17, 18).
In a 60-day study in 64
people with chronic stress, those in the supplemental group reported a 69%
average reduction in anxiety and insomnia, compared to 11% in the placebo group
(14).
In another six-week study,
88% of people who took ashwagandha reported a reduction in anxiety, compared to
50% of those who took a placebo (18).
SUMMARYAshwagandha has been
shown to reduce stress and anxiety in both animal and human studies.
5. It May Reduce
Symptoms of Depression
Although it hasn't been
thoroughly studied, a few studies suggest ashwagandha may help alleviate
depression (14, 18).
In one controlled 60-day
study in 64 stressed adults, those who took 600 mg of ashwagandha per day
reported a 79% reduction in severe depression, while the placebo group reported
a 10% increase (14).
However, only one of the
participants in this study had a history of depression. For this reason, the
relevance of the results is unclear.
SUMMARYThe limited research
available suggests that ashwagandha may help reduce depression.
6. It Can Boost Testosterone
and Increase Fertility in Men
Ashwagandha supplements may
have powerful effects on testosterone levels and reproductive health (15, 19, 20, 21).
In one study in 75 infertile
men, the group treated with ashwagandha showed increased sperm count and
motility.
What's more, the treatment
led to a significant increase in testosterone levels (21).
The researchers also
reported that the group who took the herb had increased antioxidant levels in
their blood.
In another study, men who
received ashwagandha for stress experienced higher antioxidant levels and
better sperm quality. After three months of treatment, 14% of the men's
partners had become pregnant (15)
SUMMARYAshwagandha helps
increase testosterone levels and significantly boosts sperm quality and
fertility in men.
7. It May Increase Muscle
Mass and Strength
In a study to determine a
safe and effective dosage for ashwagandha, healthy men who took 750–1,250 mg
per day gained muscle strength after 30 days (4).
In another study, those who
took ashwagandha had significantly greater gains in muscle strength and size.
It also more than doubled the reduction in body fat percentage, compared to the
placebo group (20).
SUMMARYAshwagandha has been
shown to increase muscle mass, reduce body fat and increase strength in men.
8. It May Reduce
Inflammation
Studies in humans have found
that it increases the activity of natural killer cells, which are immune cells
that fight infection and help you stay healthy (26, 27).
It has also been shown to
decrease markers of inflammation, such as C-reactive protein (CRP). This marker
is linked to an increased risk of heart disease.
In one controlled study, the
group who took 250 mg of ashwagandha daily had a 36% decrease in CRP, on
average, compared to a 6% decrease in the placebo group .
SUMMARYAshwagandha has been
shown to increase natural killer cell activity and decrease markers of
inflammation.
9. It May Lower
Cholesterol and Triglycerides
In addition to its
anti-inflammatory effects, ashwagandha may help improve heart health by reducing
cholesterol and triglyceride levels.
Animal studies have found
that it significantly decreases these blood fats.
One study in rats found that
it lowered total cholesterol by as much as 53% and triglycerides by nearly 45% (28).
While controlled human
studies have reported less dramatic results, they have observed some impressive
improvements in these markers (3, 4, 5, 6).
In a 60-day study in
chronically stressed adults, the group taking the highest dosage of ashwagandha
experienced a 17% decrease in “bad” LDL cholesterol and an 11% decrease in
triglycerides, on average (3).
SUMMARYAshwagandha may help
reduce the risk of heart disease by decreasing cholesterol and triglyceride
levels.
10. It May Improve Brain
Function, Including Memory
Test-tube and animal studies
suggest that ashwagandha may reduce memory and brain function problems caused
by injury or disease (29, 30, 31, 32).
Research has shown that it
promotes antioxidant activity that protects nerve cells from harmful free
radicals.
In one study, epileptic rats
treated with ashwagandha had nearly a complete reversal of spatial memory
impairment. This was likely caused by a reduction in oxidative stress (32).
Although ashwagandha has
traditionally been used to boost memory in Ayurvedic practice, there
is only a small amount of human research in this area.
In one controlled study,
healthy men who took 500 mg of the herb daily reported significant improvements
in their reaction time and task performance, compared to men who received a
placebo (33).
Another eight-week study in
50 adults showed that taking 300 mg of ashwagandha root extract twice daily
significantly improved general memory, task performance and attention (34).
SUMMARYAshwagandha
supplements may improve brain function, memory, reaction times and the ability
to perform tasks.
12. Ashwagandha Is Safe for
Most People and Widely Available
Ashwagandha is a safe
supplement for most people.
However, certain individuals
should not take it, including pregnant and breastfeeding women.
People with autoimmune
diseases should also avoid ashwagandha unless authorized by a doctor. This
includes people with conditions like rheumatoid arthritis, lupus, Hashimoto's
thyroiditis and type 1 diabetes.
Additionally, those on medication
for thyroid disease should be careful when taking ashwagandha, as it may
potentially increase thyroid hormone levels in some people.
It may also decrease blood
sugar and blood pressure levels, so medication dosages may need to be adjusted
if you take it.
Ashwagandha dosages in
studies typically ranged from 125–1,250 mg daily. In studies where different
dosages were taken, the higher dosage usually produced the most dramatic
improvements.
If you want to supplement
with ashwagandha, look for root extract or powder in 450–500 mg capsules and
take it once or twice per day.
SUMMARYAlthough ashwagandha is safe for most people, certain
individuals shouldn't use it unless authorized by their doctor. The recommended
dosage is 450–500 mg once or twice per day.
Ashwagandha
– The Unsung Adaptogen
Ashwagandha is a lesser
known adaptogenic herb. Adaptogens help you manage stressors. It is
called by many names including “Winter Cherry” and “Indian Ginseng”, and has been used for thousands of years in Indian
Ayruvedic Medicine.
It’s only been in the
last 50 years that this member of the nightshade family of plants (Solanaceae)
has emerged in the West as a potent healing herb, with growing popularity.
Besides easing fatigue
in cancer patients and improving Alzheimer’s, Ashwagandha has been shown to be
very helpful for anxiety and other emotional disorders along with improving
fertility.
Originating in India and
Northern Africa, ashwagandha is a small shrub with small yellow flowers and
teardrop-shaped leaves. It’s the leaves that hold the key to the health
benefits. The key compounds that produce the benefits are called withanolides.
Ashwagandha Fights Cancer
Studies have shown that
Ashwagandha has several healing properties for many diseases and presented
encouraging prospects in others. Some of its key benefits are the ability to
combat inflammation and tumor growth.
Cancer cell apoptosis,
or programmed cell death, is one of the ways ashwagandha is thought to exert
cancer-resistant effects. It also has the ability to generate free radicals to
kill cancer cells without harming normal cells.
Researchers have concluded that ashwagandha may be valuable for combating lung,
breast, colon, and an aggressive brain cancer called glioblastoma multiforme,
or GBM.
A study with mice with
ovarian tumors that were treated with ashwagandha in combination with an
anticancer drug resulted in a 70 percent to 80 percent decrease in tumor growth
and metastasis.
Effects on Insulin, Blood Sugar, and Inflammation
In studies with people
with schizophrenia, scientists found subjects using ashwagandha to have reduced
fasting blood sugar after four weeks. Similar results were seen in another
study, which showed effectiveness comparable to an oral diabetes drug.
Ashwagandha has been
shown to dramatically reduce oxidative stress and inflammation in multiple
studies and may be helpful for people with arthritis symptoms.
Ashwagandha Improves Depression, Stress, Anxiety and
Insomnia
Ashwagandha induces
calmness and clarity by regulating neurotransmitters such as serotonin and
dopamine and the stress hormone cortisol. When cortisol levels get
too high, it can wreak havoc on your blood sugar, blood pressure and
cholesterol levels, your immune system, and may even increase fat storage.
Research has shown that
ashwagandha not only reduces cortisol levels but also reduces chronic stress
and anxiety with no sedation. Study results provide evidence that
ashwagandha has an important role in reducing general anxiety disorders, sleep
disturbances, muscle spasms, and seizures.
Research also shows that
ashwagandha may be useful for helping patients with Opioid Drug Withdrawal as
well as reducing or eliminating dependence on drugs such as Xanax and Valium.
Fertility and Muscle Strength Increased by Ashwagandha
Stress is related to
infertility. In a study ashwagandha supplements was shown to decrease stress,
improve levels of antioxidants, and improve overall semen in test subjects.
Researchers have also
found that groups taking ashwagandha dramatically increased muscle strength and
muscle mass, as well muscle recovery after injury in several different bench
press exercises after being treated with ashwagandha supplements for eight
weeks.
In the same study,
participants taking ashwagandha lost more than double the percentage of body
fat loss in comparison to those taking placebos. Interestingly, ashwagandha is
also used in Ayurvedic Medicine to stimulate libido in women, soothe painful
periods and strengthen the uteruses of those who’ve had miscarriages.
Learning, Memory, and Neurodegenerative Disease
A traditional use for
ashwagandha is to improve memory and sharpen brain function. Modern research
has validated this practice by showing that ashwagandha boosts glutathione in
the brain which is key for clearing toxins and protecting brain cells from
oxidative stress.
Numerous studies
indicate that ashwagandha may offer benefit for patients suffering from devastating
disorders such as Alzheimer’s, Huntington’s and Parkinson’s disease. It may
also be useful for a neurological disorder called restless leg syndrome, and
for people with an under-active thyroid.
Best Ashwagandha Supplement