{"id":484437,"date":"2023-07-31T12:40:52","date_gmt":"2023-07-31T10:40:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484437"},"modified":"2023-08-14T11:00:36","modified_gmt":"2023-08-14T09:00:36","slug":"ashwagandha-an-unobtrusive-herb-that-hides-wonders","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/","title":{"rendered":"Ashwagandha: Effects, Benefits, and Recommended Intake Through the Lens of Science"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#What_is_ashwagandha\" title=\"What is ashwagandha?\">What is ashwagandha?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#What_areas_of_health_does_ashwagandha_impact_and_what_are_its_effects\" title=\"What areas of health does ashwagandha impact, and what are its effects?\">What areas of health does ashwagandha impact, and what are its effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#1_Stress_and_Anxiety_Management\" title=\"1. Stress and Anxiety Management\">1. Stress and Anxiety Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#2_Nervous_System_and_Cognitive_Functions\" title=\"2. Nervous System and Cognitive Functions\">2. Nervous System and Cognitive Functions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#3_Sleep\" title=\"3. Sleep\">3. Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#4_Physical_and_Athletic_Performance\" title=\"4. Physical and Athletic Performance\">4. Physical and Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#5_Immune_System\" title=\"5. Immune System\">5. Immune System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#6_Male_Reproductive_System_and_Testosterone_Levels\" title=\"6. Male Reproductive System and Testosterone Levels\">6. Male Reproductive System and Testosterone Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#7_Womens_Reproductive_Health\" title=\"7. Women&#8217;s Reproductive Health\">7. Women&#8217;s Reproductive Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#8_What_other_aspects_of_health_can_ashwagandha_potentially_affect\" title=\"8. What other aspects of health can ashwagandha potentially affect?\">8. What other aspects of health can ashwagandha potentially affect?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#Does_ashwagandha_aid_in_weight_loss\" title=\"Does ashwagandha aid in weight loss?\">Does ashwagandha aid in weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#How_to_use_ashwagandha\" title=\"How to use ashwagandha?\">How to use ashwagandha?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#Can_ashwagandha_use_have_negative_effects\" title=\"Can ashwagandha use have negative effects?\">Can ashwagandha use have negative effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/#What_are_the_main_takeaways\" title=\"What are the main takeaways?\">What are the main takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Ashwagandha<\/strong> is one of the most well-known plants in Ayurveda, and it has long been attributed to having a <strong>multitude of positive health effects.<\/strong> As time goes on, its potential benefits are increasingly being researched in <strong>scientific circles.<\/strong> So, what are the possible health effects of this plant, and which of them are supported by scientific evidence?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_ashwagandha\"><\/span>What is ashwagandha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\"><strong>Ashwagandha<\/strong><\/a> (Latin: <em>Withania somnifera<\/em>) is also known as <strong>Indian ginseng,<\/strong> <strong>winter cherry,<\/strong> or <strong>poison gooseberry.<\/strong> The aroma of this plant is reminiscent of a horse&#8217;s smell, which is why it is often referred to as &#8220;<strong>The<\/strong> <strong>Smell of a Horse<\/strong>&#8221;&nbsp;in English. It is a shrub with yellow flowers and has long been considered one of the most important plants in the traditional Indian medicine system of <strong>Ayurveda.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The largest concentration of active compounds in ashwagandha is found in its root. That&#8217;s why dietary supplements often use <strong>extracts<\/strong> from this part of the plant. The root boasts over fifty known active compounds, including <strong>steroid lactones,<\/strong> also known as <strong>withanolides.<\/strong> These compounds are the main active ingredient found in this plant, and the root extract is typically standardized to contain a certain amount of them. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1124x749.jpeg\" alt=\"ashwagandha-Indian ginseng\" class=\"wp-image-483475\" title=\"ashwagandha-Indian ginseng\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_areas_of_health_does_ashwagandha_impact_and_what_are_its_effects\"><\/span>What areas of health does ashwagandha impact, and what are its effects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Stress_and_Anxiety_Management\"><\/span>1. Stress and Anxiety Management<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The primary and most researched benefit of ashwagandha is its impact on <strong>stress management.<\/strong> It ranks among <strong><a href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\">adaptogens<\/a>,<\/strong> which help the body restore its <strong>natural resistance to stress factors.<\/strong> These substances support the body&#8217;s internal defences against the effects of physical and psychological stressors through various mechanisms. The body can therefore more <strong>easily adapt<\/strong> to stress and pressure, thereby increasing its resilience. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is likely related to the impact of ashwagandha on <strong>mental health<\/strong> and its potential <strong>anxiolytic effects<\/strong> (anxiety-reducing effects) and <strong>antidepressant properties.<\/strong> As you may know, stress is commonly considered to be one of the triggers for anxiety and depression. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The aforementioned effects are likely attributed to several mechanisms. Studies indicate that ashwagandha probably helps to reduce the levels of the hormone <strong>cortisol<\/strong> and other<strong> stress hormones<\/strong> by influencing the hypothalamic-pituitary system, which affects their production. The effects of ashwagandha may also be the results of its <strong>antioxidant<\/strong> and <strong>anti-inflammatory properties. <\/strong>Moreover, it is believed to have an impact on <strong>GABAergic receptors<\/strong> and <strong>serotonin<\/strong> activity, which have antidepressant and anxiolytic effects. The combination of all these mechanisms is likely responsible for its effects on stress and anxiety. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1415891376-1124x767.jpg\" alt=\"the effect of ashwagandha on stress\" class=\"wp-image-483492\" title=\"the effect of ashwagandha on stress\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Anxiety<\/h3>\n\n\n\n<p>The effect of ashwagandha root extract on anxiety was investigated in a study involving 60 participants over a period of 60 days. The study monitored the participants&#8217; levels of anxiety, stress, and certain hormone levels. Half of the participants, referred to as the <strong>experimental group<\/strong>, took <strong>240 mg of ashwagandha<\/strong>, while the remaining participants, who comprised the <strong>control group<\/strong>, were administered a <strong>placebo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The level of anxiety was measured using the HAM-A scale, which takes into account 14 different areas to assess the intensity of anxiety. During the 60-day study period, it was observed that the group taking ashwagandha experienced a <strong>significant and gradual reduction in anxiety compared to the placebo group.<\/strong> As a result, the anxiety level in the ashwagandha group was found to be up to <strong>41% lower.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Anxiety-level-based-on-the-HAM-A-scale-1124x588.jpg\" alt=\"Anxiety level based on the HAM-A scale\" class=\"wp-image-487852\" title=\"the effect of ashwagandha on anxiety\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Anxiety-level-based-on-the-HAM-A-scale-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Anxiety-level-based-on-the-HAM-A-scale-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Anxiety-level-based-on-the-HAM-A-scale.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>The effects of this plant on stress are likely the underlying reason for its other positive impacts. It has been widely recognized that <strong>chronic stress<\/strong> contributes to various health problems. By influencing stress levels, ashwagandha may positively affect other aspects of health, including<strong> immunity<\/strong>, <strong>the risk of metabolic disorders<\/strong>, <strong>cardiovascular issues<\/strong>, and <strong>obesity<\/strong>, among others. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for mental health:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chronic stress<\/li>\n\n\n\n<li>states of anxiety<\/li>\n\n\n\n<li>depression<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the impact of stress on health and how to mitigate it, check out our article: <a href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\"><strong>Why Is Stress Dangerous and How to Reduce It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nervous_System_and_Cognitive_Functions\"><\/span>2. Nervous System and Cognitive Functions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The active ingredients found in ashwagandha root extract are also supposed to have potential effects on the<strong> brain<\/strong> and <strong>nervous system.<\/strong> This plant thus appears to have an impact on <strong>cognitive functions<\/strong> such as <strong>attention<\/strong>, <strong>memory<\/strong>, <strong>mental acuity<\/strong>, <strong>problem-solving<\/strong> skills, and <strong>planning.<\/strong> Therefore, it falls into the category of <a href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\">nootropics<\/a>, which are <a href=\"https:\/\/gymbeam.com\/nootropics\">substances<\/a> that help support these brain functions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some studies suggest that ashwagandha may support the brain&#8217;s <strong>dopaminergic system<\/strong>, potentially impacting memory. However, cognitive functions can also be influenced by factors like stress or anxiety, and it is likely that its effect on reducing stress plays a role here as well. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In studies, these effects on cognitive functions have also been observed in people with neurodegenerative diseases such as <strong>Parkinson&#8217;s disease, Alzheimer&#8217;s disease,<\/strong> and other forms of <strong>dementia.<\/strong> Its <strong>antioxidant properties<\/strong> likely play a role in this, helping to combat free radicals that are also implicated in the development of Alzheimer&#8217;s disease. According to researchers, ashwagandha may also have an impact on reducing the loss of brain cells by acting on <strong>amyloid plaques,<\/strong> which are a characteristic component of this disease and play a key role in its progression. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,13,20,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28554,77932,44698,41356,46066,44749,36247,62365,67060,37915,41356\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Memory<\/h3>\n\n\n\n<p>The connection between ashwagandha and memory is one of the most frequently researched areas concerning the impact of this plant on health. A positive effect was observed, for instance, in a study that investigated the effect of its consumption on cognitive functions over a 90-day period with 130 participants.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The participants were divided into two groups, with the experimental group taking <strong>300 mg of ashwagandha root extract daily,<\/strong> while the participants in the control group received a<strong> placebo.<\/strong> At the beginning and end of the study period, they underwent a series of memory tests (CANTAB), and the results were ultimately compared. The study revealed that while the placebo group experienced a slight decline in memory, the group taking ashwagandha showed <strong>significant improvement.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Memory-1124x588.jpg\" alt=\"Memory\n\" class=\"wp-image-487869\" title=\"the effects of ashwagandha on memory\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Memory-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Memory-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Memory.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for the nervous system and cognitive functions:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>memory<\/li>\n\n\n\n<li>attention<\/li>\n\n\n\n<li>mental acuity<\/li>\n\n\n\n<li>planning<\/li>\n\n\n\n<li>problem solving<\/li>\n\n\n\n<li>neurodegenerative diseases (Alzheimer&#8217;s disease, Parkinson&#8217;s disease)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn how to effectively improve your concentration, read our article: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\"><strong>How to Improve Concentration and Stay Focused at Work and While Studying?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sleep\"><\/span>3. Sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Another area where ashwagandha could potentially offer benefits is sleep, which is often neglected in today&#8217;s hectic age. This plant appears to have an impact on <strong>sleep duration,<\/strong> <strong>quality,<\/strong> and <strong>sleep onset latency.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Several mechanisms are likely behind this effect. Ashwagandha probably influences sleep through <strong>GABAergic receptors,<\/strong> which are essential components of the sleep-wake cycle. Another substance that may play a role in this is <strong>ethylene glycol, <\/strong>which is naturally found in this plant and can induce <strong>drowsiness<\/strong> and <strong>fatigue.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1124x749.jpg\" alt=\"the effects of ashwagandha on sleep\" class=\"wp-image-483686\" width=\"843\" height=\"562\" title=\"the effects of ashwagandha on sleep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Sleep<\/h3>\n\n\n\n<p>The effect of ashwagandha on sleep was demonstrated in a study that followed 58 individuals. They were divided into three groups, with one-third taking <strong>250 mg of ashwagandha extract,<\/strong> another group receiving <strong>600 mg of the extract,<\/strong> and the rest taking a <strong>placebo<\/strong> in the form of starch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Participants assessed the quality of their sleep on a scale of 1 to 7, where the lowest value indicated the best sleep quality and the highest value represented poor sleep quality. After eight weeks, it was revealed that in the groups taking ashwagandha, the <strong>sleep quality had improved.<\/strong> The improvement was more significant in the group that consumed 600 mg of the extract compared to the group receiving a dose of 250 mg. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sleep-1-1124x588.jpg\" alt=\"\" class=\"wp-image-487902\" title=\"the effects of ashwagandha on sleep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sleep-1-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sleep-1-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sleep-1.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for sleep:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sleep quality<\/li>\n\n\n\n<li>sleep duration<\/li>\n\n\n\n<li>sleep onset latency<\/li>\n\n\n\n<li>mental alertness upon waking up<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about how to achieve a quality sleep in our article: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\"><strong>How to Fall Asleep Quickly? Try These Simple Tips for a Better Sleep<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Physical_and_Athletic_Performance\"><\/span>4. Physical and Athletic Performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha has shown potential positive effects on <strong>athletic performance,<\/strong> including <strong>muscle strength.<\/strong> The exact mechanisms by which ashwagandha influences physical performance are not fully understood, but it is likely related to its <strong>antioxidant properties.<\/strong> Antioxidants can help protect the body from <strong>oxidative stress,<\/strong> which may otherwise <strong>impair muscle recovery.<\/strong> According to some studies, ashwagandha supplementation may even <strong>delay muscle fatigue<\/strong> during prolonged activity, aid in <strong>muscle recovery,<\/strong> and prepare the muscles for subsequent training sessions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to some studies, ashwagandha also contributes to an<strong> increase in hemoglobin levels<\/strong> (red blood pigment that binds oxygen) and other blood components. As a result, its consumption is likely to aid in more effective<strong> blood oxygenation,<\/strong> promoting <strong>endurance<\/strong> and <strong>performance during exercise.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is also related to the potential effect of ashwagandha on <strong>increasing VO<sub>2<\/sub> max,<\/strong> which represents the maximum amount of oxygen the body can utilize during physical exertion at a given moment. The higher this value, the better the physical condition. VO<sub>2<\/sub> max is closely associated with <strong>endurance performance,<\/strong> and elite endurance athletes reach the highest values. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The impact on strength enhancement could also be related to the influence of ashwagandha&#8217;s <strong>antioxidant properties<\/strong> on muscle mass. Improved <strong>muscle recovery<\/strong> and <strong>adaptability<\/strong> are closely associated with <strong>better performance<\/strong> and <strong>increased strength.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n.jpg\" alt=\"the effect of ashwagandha on physical performance\" class=\"wp-image-483546\" width=\"696\" height=\"540\" title=\"the effect of ashwagandha on physical performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n.jpg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n-400x310.jpg 400w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Leg Extension and <em>Bench Press<\/em> Strength<\/h3>\n\n\n\n<p>A positive effect on muscle strength was demonstrated in a study involving 50 men who underwent an 8-week training program. Half of the participants performed strength training while taking <strong>300 mg of ashwagandha root extract.<\/strong> The other half trained similarly but received a <strong>placebo<\/strong> in the form of <strong>300 mg of starch.<\/strong> The participants&#8217; strength was measured by the weight lifted during <strong>bench press<\/strong> and <strong>leg extension exercises.<\/strong> Significant improvements were observed in both exercises for those participants who were taking ashwagandha. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Bench-Press-1124x588.jpg\" alt=\"\" class=\"wp-image-487918\" title=\"the effect of ashwagandha - bench press\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Bench-Press-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Bench-Press-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Bench-Press.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Leg-Extension-1124x588.jpg\" alt=\"\" class=\"wp-image-487934\" title=\"the effect of ashwagandha - leg extensions\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Leg-Extension-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Leg-Extension-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Leg-Extension.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for physical and athletic performance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>muscle strength<\/li>\n\n\n\n<li>muscle recovery<\/li>\n\n\n\n<li>muscle fatigue<\/li>\n\n\n\n<li>endurance performance<\/li>\n\n\n\n<li>VO<sub>2<\/sub> max<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Behind every sports achievement lies a well-designed training plan. We will assist you in creating one in the article: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\"><strong>How to Create a Quality Gym Training Plan?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Immune_System\"><\/span>5. Immune System<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Today, we know that chronic stress can impair the immune system&#8217;s function, leading to <strong>reduced resistance<\/strong> against health issues. As ashwagandha appears to have a positive impact on stress reduction, it could also indirectly influence immune function in a positive way. Additionally, ashwagandha likely exhibits <strong>immunomodulatory effects,<\/strong> meaning it can potentially help to influence immune processes. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for the immune system:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>inflammation<\/li>\n\n\n\n<li>immunomodulatory effects<\/li>\n\n\n\n<li>concentration of immune cells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking to boost your immune system, be sure to check out our article: <a href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\"><strong>15 Ways to Strengthen Your Immune System and Protect Health<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"the effect of ashwagandha on immunity\" class=\"wp-image-483611\" width=\"843\" height=\"562\" title=\"the effect of ashwagandha on immunity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Male_Reproductive_System_and_Testosterone_Levels\"><\/span>6. Male Reproductive System and Testosterone Levels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha is also known for its effects on the male reproductive system. Research suggests that it may increase the levels of the male sex hormone <a href=\"https:\/\/gymbeam.com\/blog\/10-symptoms-of-testosterone-deficiency-what-causes-it-and-how-to-treat-it\/\"><strong>testosterone<\/strong><\/a> and help establish <strong>optimal hormonal balance<\/strong> in the body. This, in turn, can likely support <strong>libido<\/strong> and overall <strong>sexual health.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are also studies that indicate its positive effect on increasing<strong> sperm concentration<\/strong> and improving sperm <strong>quality.<\/strong> It appears that this plant could support <strong>sperm production<\/strong> (spermatogenesis) while <strong>protecting them from oxidative stress<\/strong> at the same time. Protecting sperm from damage enhances their quality and thus overall male fertility. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Testosterone Levels<\/h3>\n\n\n\n<p>Scientists measured the testosterone levels of 50 volunteers who simultaneously underwent an 8-week training program. Half of them consumed <strong>300 mg of ashwagandha extract,<\/strong> while the other half received a <strong>placebo<\/strong> in the form of starch. At the end of the study, those who took ashwagandha extract showed a significant <strong>increase in testosterone levels<\/strong> compared to the placebo group. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Testosterone-level-1124x588.jpg\" alt=\"Testosterone level\" class=\"wp-image-487950\" title=\"the effect of ashwagandha on testosterone levels\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Testosterone-level-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Testosterone-level-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Testosterone-level.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Through the Lens of Science: The Effect of Ashwagandha on Sperm Concentration<\/h3>\n\n\n\n<p>The link between ashwagandha supplementation and sperm concentration was quite evident in a study involving 50 men. Half of them received <strong>675 mg of ashwagandha root extract<\/strong> daily for twelve weeks, while the other half took a <strong>placebo.<\/strong> Sperm concentration was measured three times in these men, and it was found that ashwagandha consumption led to a significant <strong>increase in sperm concentration,<\/strong> whereas the placebo group showed only minimal increase. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sperm-concentration-1124x588.jpg\" alt=\"\" class=\"wp-image-487966\" title=\"the effect of ashwagandha on sperm concentration\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sperm-concentration-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sperm-concentration-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Sperm-concentration.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for male health:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>testosterone levels<\/li>\n\n\n\n<li>optimal hormonal balance<\/li>\n\n\n\n<li>libido<\/li>\n\n\n\n<li>sexual health<\/li>\n\n\n\n<li>sperm quality (motility)<\/li>\n\n\n\n<li>sperm concentration<\/li>\n\n\n\n<li>fertility<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more information on optimal nutrition to support male health, read our article: Men &amp; Nutrition: <a href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/\"><strong>The Most Important Vitamins and Minerals for Health, Testosterone and Performance<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Womens_Reproductive_Health\"><\/span>7. Women&#8217;s Reproductive Health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha may potentially have an impact not only on male but also on female reproductive health. For instance, it has been shown to affect the levels of <strong>luteinizing<\/strong> and <strong>follicle-stimulating hormones,<\/strong> suggesting a potential influence on<strong> sexual health.<\/strong> Some studies have even indicated a possible effect in <strong>reducing sexual dysfunction.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Areas of ashwagandha&#8217;s application studied for female health:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>optimal hormonal balance<\/li>\n\n\n\n<li>sexual health<\/li>\n\n\n\n<li>sexual dysfunction<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more detailed information on nutrient composition that can support women&#8217;s health, you can explore the article: <a href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\"><strong>Women &amp; Nutrition: Essential Vitamins and Minerals for Health and Beauty<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1124x749.jpg\" alt=\"the effect of ashwagandha on female health\" class=\"wp-image-483659\" width=\"843\" height=\"562\" title=\"the effect of ashwagandha on female health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_What_other_aspects_of_health_can_ashwagandha_potentially_affect\"><\/span>8. What other aspects of health can ashwagandha potentially affect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Research mentions and explores many other potential health benefits of ashwagandha use. What are they?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It appears that ashwagandha may help<strong> reduce blood sugar (glycaemia)<\/strong> and <strong>triglyceride levels in the blood<\/strong> (blood fats). <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li>It is likely to help reduce <strong>inflammation<\/strong> and may be beneficial, for example, in conditions like <strong>arthritis<\/strong> (a chronic inflammatory autoimmune joint disease). <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/li>\n\n\n\n<li>According to some studies, it may also help optimize<strong> thyroid hormone<\/strong> levels. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_ashwagandha_aid_in_weight_loss\"><\/span>Does ashwagandha aid in weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nowadays, it is well-known that chronic stress is not only associated with health issues, but also with <strong>weight gain<\/strong> and even <strong>obesity.<\/strong> When we experience stress, the levels of the hormone <strong>cortisol<\/strong> rise, leading to more significant accumulation of body fat, particularly around the abdominal area. It is also common to experience <strong>stronger feelings of hunger<\/strong> and <strong>sweet cravings,<\/strong> which can result in <strong>higher caloric intake.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The effect of ashwagandha use on reducing stress may also play a role in <strong>better appetite control<\/strong> and, consequently, <strong>weight management.<\/strong> Taking ashwagandha could be a helpful tool in <strong>weight loss<\/strong> by addressing hunger, reducing sweet cravings, and even preventing stress-related overeating. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before reaching for any dietary supplement, it&#8217;s essential to focus on your overall lifestyle. Our article &#8220;<a href=\"https:\/\/gymbeam.com\/blog\/15-tips-on-how-to-lose-weight-start-exercising-and-eat-healthy\/\"><strong>15 Tips on How to Lose Weight, Start Exercising and Eat Healthy&#8221;<\/strong><\/a>&nbsp;can provide you with valuable insights on how to achieve that.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_use_ashwagandha\"><\/span>How to use ashwagandha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is really no specific recommended intake for ashwagandha, as it varies based on individual needs. Studies have used doses ranging from <strong>120 to 5000 mg of ashwagandha root extract,<\/strong> with the most common intake range being between <strong>300 and 600 mg per day.<\/strong> This amount is typically divided into <strong>two daily doses,<\/strong> taken in the morning and evening, as this appears to be the most effective.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The effects of adaptogens are gradual, so it is important to take ashwagandha <strong>regularly<\/strong> and be patient when expecting results, as they <strong>may appear after several weeks.<\/strong> However, the long-term effects of ashwagandha use are not yet well-established. To ensure safety, it is advisable to use it for a <strong>maximum of three months<\/strong> and then take a break before resuming its use. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ashwagandha can be taken in various forms<\/strong>. The most common one is the form of practical <a href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\">capsules<\/a> standardized to contain the active compounds, particularly withanolides. However, it is also available as tea or <a href=\"https:\/\/gymbeam.com\/bio-ashwagandha-powder-gymbeam.html\">powder<\/a>, which can be easily incorporated into meals. When purchasing this dietary supplement, you may come across the label &#8220;<a href=\"https:\/\/gymbeam.com\/ashwagandha-ksm-66r-gymbeam.html\">KSM-66<\/a>,&#8221; indicating a higher content of not only withanolides, but also other active compounds. This is achieved by using a unique processing method. However, all variants contain a sufficient volume of both active ingredients and withanolides.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1124x749.jpg\" alt=\"how to use ashwagandha\" class=\"wp-image-483675\" width=\"843\" height=\"562\" title=\"how to use ashwagandha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_ashwagandha_use_have_negative_effects\"><\/span>Can ashwagandha use have negative effects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha contains various active compounds that can participate in metabolic processes and interact with each other. Additionally, some of these compounds have functions that are not fully understood, despite extensive research on this plant. Therefore, it may also have its unwanted effects, which should be taken into consideration when using it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>During some studies, <b>drowsiness <\/b>or<strong> sedation<\/strong> (excessive calming of the body) has been reported as a side effect of ashwagandha use. <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/li>\n\n\n\n<li>In rare cases, <strong>vomiting, flatulence,<\/strong> or other<strong> digestive issues<\/strong> may occur.<\/li>\n\n\n\n<li>Another possibility is the potential <strong>interaction with other active substances.<\/strong> It can, for example, interact with medications. Therefore, if you are taking any medications, it is advisable to <strong>consult a doctor about the use of this dietary supplement.<\/strong><\/li>\n\n\n\n<li>Due to its potential effects on blood sugar levels, the immune system, and even sleep, there is a chance that ashwagandha could likely interact with medications that target these specific areas of health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>Last but not least, taking this plant <strong>is not recommended during pregnancy or while breastfeeding.<\/strong> This is due to the fact that there is insufficient evidence regarding its safety during these stages of life.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_main_takeaways\"><\/span>What are the main takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha has been a well-known plant in Ayurvedic practices for a long time, owing to its promising health benefits. Recently, scientists have taken a keen interest in its properties, and many of its effects are now supported by scientific evidence. Today, we know that ashwagandha root extract likely plays a role in reducing<strong> stress and anxiety,<\/strong> supporting <strong>cognitive functions,<\/strong> and improving <strong>athletic performance<\/strong> and <strong>muscle strength.<\/strong> Additionally, it appears to aid in promoting better <strong>sleep,<\/strong> increasing <strong>testosterone levels,<\/strong> and boosting the function of the <strong>immune system.<\/strong> With its diverse range of health benefits, ashwagandha has emerged as a versatile plant-based supplement that may be able to help enhance overall health and fortify the body&#8217;s resilience.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have you learned something new or interesting from this article? If so, don&#8217;t keep it just to yourself, but share it with your friends to spread the knowledge.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ashwagandha has long been renowned for its positive effects on health. How does it affect stress, sleep, and muscle strength, and how do scientists perceive its effects?<\/p>\n","protected":false},"author":156,"featured_media":483437,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6197,7619,7631,6497,7361],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484437","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-adaptogens","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-nutritional-supplements","12":"tag-stress","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashwagandha: Effects, Benefits, and Recommended Intake Through the Lens of Science - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How does ashwagandha affect health? 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