Health Benefits of Ashwagandha Powder - Backed by Science
Ashwagandha Powder Boost Testosterone Level
Ashwagandha has a very powerful effect on testosterone levels in body. After 30s testosterone levels in men decreases at rate 0.4-2%. This leads to muscle mass loss and hair loss. Low testosterone level also affects the ability to hold erection. Saponin is a class of chemical compounds found in some plant species. They are amphipathic glycosides grouped phenomenologically by the foaming nature. They normally show test boosting properties. Ashwagandha root contains abundant amount of testosterone boosting saponins.
Studies carried on male rats demonstrated test boosting nature of Ashwagandha. The main findings of the study are given below.
- Assist in testicular development
- Reduce oxidative stress and protect sexual organs
- Increase testosterone levels
- Effect of Ashwagandha on levels of sexhormones in the diabetic male rats
- Ashwagandha improves semen quality byregulating reproductive hormone levels and oxidative stress in seminal plasmaof infertile males
- Ashwagandha Improves Semen Quality in Stress-Related Male Fertility
Ashwagandha Powder Boosts Muscle Size and Strength
One study conducted to examine the effects of ashwagandha on muscle mass growth and strength gain in men engaged in weight training. 57 young male subjects are randomly chosen for this study. In this study 30 mg of Ashwagandha is given to 29 male subjects for 8 weeks. While the second group consumed starch placebos. Both groups underwent weight training for 8 weeks. The study concluded that ashwagandha supplementation is associated with significant increases in muscle mass and strength gain.
Effect of Ashwagandha supplementation onmuscle strength and recovery: a randomized controlled trial
Ashwagandha Powder Boosts Sperm Quality and Count
In a study 225mg of high concentration extract of Ashwagandha capsule is given, thrice daily for a period of 12 weeks to study subjects. The clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha resulted in a highly significant increase in sperm quality and count after 90 days of therapy, as compared to the baseline values. The increase in sperm count was from 9.59 ± 4.37 × 106/mL to 25.61 ± 8.6 × 106/mL, in percentage it is equivalent to 167%. Sperm motility is increased from 18.62 ± 6.11% to 29.19 ± 6.31%. It is also notable that the evaluation on GASE and GATE 68.75% of patients reported the treatment with Ashwagandha as excellent.
Clinical evaluation ofthe spermatogenic activity of the root extract of ashwagandha
Ashwagandha Powder Reduce Cortisol Level and Controls Stress Related Problems
The hormones testosterone, growth hormone and insulin are termed as anabolic because they show muscle building properties. They enhance the protein synthesis, boost the transport of nutrients and also enhance the enzyme activity in muscle cells. Now let’s discuss about cortisol, which is also a steroid. The adrenal glands releases cortisol when the person goes through high physical and mental stress. It has catabolic nature. Cortisol will reduce protein synthesis, facilitate protein to glucose conversion and reduce the tissue growth.
The after effects of higher cortisol level
- Reduce the release of growth hormone, and testosterone.
- Increased Abdominal fat
- Reduce muscle growth
- Low immunity
- Low glucose utilization.
- Withania somniferaImproves Semen Quality in Stress-Related Male Fertility
- A prospective, randomized double-blind,placebo-controlled study of safety and efficacy of a high-concentrationfull-spectrum extract of ashwagandha root in reducing stress and anxiety inadults.
- A Standardized Withania Somnifera Extract Significantly Reduces Stress-RelatedParameters in Chronically Stressed Humans: A Double-Blind, Randomized,Placebo-Controlled Study by Biswajit Auddy Jayaram Hazra, Achintya Mitra, Bruce Abedon and Shibnath Ghosa
Ashwagandha Powder Improves VO2 Max
Studies proven that 8 week supplementation of Ashwagandha can improve VO2 max. In one study 40 cyclists were chosen and were equally divided into experimental groups. One group received 500 mg capsules of Ashwagandha root extract twice daily for eight weeks, whereas the second group received starch capsules. Treadmill test is used to measure their maximum aerobic capacity VO2 max, metabolic equivalent, respiratory exchange ratio and total time for the athlete to reach his exhaustion stage. For the experimental group all test parameters improved significantly.
Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance
Ashwagandha can Lower Cholesterol Level
In a study done to evaluate tolerability, safety and activity of Ashwagandha, the 10 day supplementation of Ashwagandha resulted in 9.3% reduction in total cholesterol level.
Tolerability, safety and activity of Ashwagandha
Ashwagandha can Reduce Blood Sugar Level
Several studies have found that supplementation of Ashwagandha can reduce blood sugar level significantly. 6 human subjects with Type II diabetes and 6 human subjects with high cholesterol level were supplemented with Ashwagandha root powder for 30 days. The trial result is very interesting. Because the reduction in blood sugar level is almost equivalent to an oral drug. The study also concluded that supplementation of Ashwagandha can reduce cholesterol, triglycerides, LDL and VLDL cholesterol significantly.
Hypoglycemic, diureticand hypocholesterolemic effect of Ashwagandha root
Ashwagandha Powder has Anti-Cancer Properties
Several studies have now found that Ashwagandha has cancer killing properties. If it is supplemented along with chemotherapy it can reduce its side effects. Sounds amazing right, now let’s discuss about research findings. In the research the evaluation is done on human cancer cell lines and on animal subjects. The study concluded that supplementation of Ashwagandha reduced tumor cell proliferation. Also the Ayurvedic herb increased the effectiveness of radiation therapy. Ashwagandha can also reduce its undesirable side effects.
Potential role of Withania somnifera or Ashwagandha in integrative oncology
Other health benefits of Ashwagandha Powder
- It can boost sex drive
- It can increase immunity
- Enhances the activity of Thyroid gland
- Increase Blood Production
Possible Side Effects of Ashwagandha Powder
Stomach discomfort, diarrhea and vomiting are the most common side effects from ashwagandha.
How to Take Ashwagandha Powder
Normal Dosage: The most widely used dosage ranges from 100mg to 2gm per day.
Ashwagandha Bodybuilding Dosage: If you are considering Ashwagandha powder as a test booster and want more results in your training, then take a dose of 6 gm per day (take 2000mg thrice a day).