Introduction to Ashwagandha
Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in Ayurveda and other traditional medical systems for over 3,000 years. Often referred to as "Indian ginseng" or "winter cherry," its roots and berries have been utilized to help treat a variety of conditions.
In Sanskrit, ashwagandha translates to "smell of horse," likely referring to the strong and distinct scent its roots emit. The herb is also known for increasing strength and vitality, much like that of a horse.
Today, ashwagandha remains one of the most popular Ayurvedic herbs on the global market. Modern research has revealed ashwagandha's potent medicinal properties, which provide several health benefits especially for men.
The Many Health Benefits of Ashwagandha for Men
Ashwagandha is an adaptogenic herb, meaning it helps regulate various physiological processes, promotes homeostasis, and assists the body in adapting to stressors.
For men, some of the top evidence-based benefits of ashwagandha supplements include:
Increased Testosterone Levels
Having healthy testosterone levels is crucial for most aspects of men's health, including muscle growth, bone density, sexual function, mood, and cognitive abilities. As men age, testosterone production begins to decline, resulting in undesirable symptoms.
Several studies have found ashwagandha can boost testosterone status in men, while also improving fertility parameters. The herb's antioxidant properties stimulate natural testosterone production.
Supports Muscle Growth and Physical Performance
In conjunction with the testosterone-supporting effects, research shows supplementing with ashwagandha can improve muscle mass and strength. One study had healthy men take ashwagandha root extract over 30 days, finding significant increases in muscle size, as well as strength levels.
Ashwagandha has also demonstrated positive effects on submaximal endurance levels, VO2 max levels, faster heart rate recovery after exercise, and greater muscle recovery due to decreased muscle damage from resistance training.
Decreases Stress, Anxiety, and Depression
Chronic stress exposure can wreak havoc on men's health in numerous ways. Ashwagandha works as an anxiolytic agent by regulating chemical signaling in the nervous system. Studies confirm ashwagandha supplementation can lead to pronounced reductions in perceived stress and cortisol levels.
This calming effect can also alleviate nervousness, symptoms of anxiety and depression, and related sleep issues.
Enhances Sexual Health and Fertility
Along with boosting testosterone production, ashwagandha has also been shown to improve sexual and reproductive health in men. Several studies note increases in sperm motility and semen quality after supplementing with ashwagandha.
Ashwagandha may also possess aphrodisiac properties capable of enhancing libido and sexual performance. One reason ashwagandha improves fertility and virility in men is by reducing oxidative damage and inflammation in the reproductive organs.
Supports Brain Health and Function
Some research indicates ashwagandha may stimulate neurogenesis, which is the growth and development of neurons that can improve cognitive abilities. Studies note improved processing speed, reaction times, task performance, and executive functioning in those taking ashwagandha.
Ashwagandha helps alleviate neurological disorders like memory loss, anxiety, brain fog, and attention issues by stabilizing mood, reducing inflammation and oxidative stress.
Protects Heart Health
Several studies have reported supplementation with ashwagandha promotes significant reductions in LDL cholesterol, triglycerides, and arterial plaque. Simultaneously improving HDL cholesterol levels for balancing blood lipids.
The positive heart health effects also include lowering blood pressure and heart rate. Researchers believe the antioxidant and anti-inflammatory activity of ashwagandha helps vascular function and prevents heart disease development.
Manages Blood Sugar Levels
In multiple human and animal studies, ashwagandha has been shown to enhance insulin secretion and sensitivity for improving blood sugar control. Supplementing for 30 days can result in faster glucose uptake from the bloodstream and stabilization of serum glucose levels.
Using ashwagandha long term may help support healthy blood glucose levels in those with diabetes or prediabetes when combined with a proper diet and exercise routine.
Other Possible Benefits
A few other potential ashwagandha health benefits reported in early research include:
- Increasing hemoglobin and red blood cell production
- Offering anti-cancer and chemopreventive effects
- Supporting healthy thyroid hormone levels
- Improving gastrointestinal motility and digestive health
- Boosting immune function and decreasing risk for infections
- Alleviating pain and inflammation conditions like arthritis
Daily Recommended Ashwagandha Dosage
There is no standard dose for ashwagandha due to many products containing varying potencies and concentrations of active withanolides. With that said, several studies utililizing ashwagandha for men have reported benefits with around 500-600mg taken once or twice per day.
It's best to follow manufacturers recommended dosage guidelines based on the supplement form you choose and your health goals. Always start with lower doses first to assess tolerance.
When to Take Ashwagandha
Another factor that depends on your specific needs and preferences is optimal timing for taking ashwagandha. Some common recommendations include:
- Morning - May help improve focus and motivation
- Pre-workout - May support energy levels and athletic performance
- Evening - May promote relaxation and sleep quality
Take ashwagandha supplements with food for better absorption. Drink plenty of water, as the capsules can be drying when taking long term.
How Long Does it Take to Work?
In research trials, participants begin experiencing noticeable ashwagandha benefits typically by week 2-4 of consistent supplementation. However, the herb's positive effects continue increasing over months of extended use.
This means the best results come after using an ashwagandha supplement daily for at least 1-3 months. Patience is required, as ashwagandha works gradually by sustainably balancing body systems.
Is Ashwagandha Safe?
According to most studies, ashwagandha is very well tolerated by humans and considered safe when using appropriate doses for up to several months consecutively. Adverse effects are rare, but may include nausea, vomiting, and diarrhea.
However, some individuals should consult their doctor before using ashwagandha supplements or high doses. This includes:
- Pregnant/nursing women
- Those with medical conditions or who take prescription medications
- Children under 18 years old
Additionally, ashwagandha may interact negatively with immunosuppressants, sedatives, anti-anxiety meds, and thyroid hormone medications. Taking ashwagandha before surgery is also not recommended.
Ashwagandha Side Effects
When taken appropriately, most healthy adults do not experience negative side effects from short term ashwagandha use. Minor issues like nausea, vomiting, diarrhea, and stomach pain are unlikely but can develop in some users.
Rarely, symptoms like rapid heartbeat, chest tightness, dizziness, and burning/tingling sensations have occurred. Should any of these worrisome reactions develop, cease ashwagandha use and consult a doctor promptly.
Factors to Consider When Buying Ashwagandha
With ashwagandha's rise in popularity are concerns over contamination, purity, potency, and sourcing of supplements. Make sure to evaluate the following prior to selecting an ashwagandha product:
Certifications
High quality suppliers should have independent lab testing and quality control procedures in place. Seek out certifications like the U.S. Pharmacopeia and ConsumerLab to verify purity and safety.
Origin & Manufacturing
Only purchase ashwagandha extracted from Withania somnifera species sourced from India. Check product labels for the Latin name to confirm. Responsible harvesting and manufacturing methods that avoid chemical solvents are also ideal.
Concentration
Ashwagandha supplements vary greatly in the amount of key active withanolides, like withaferin A and withanolide D, which influence potency and effects. Most clinical studies showing benefits use extracts containing 5% withanolides or more.
Additives
Avoid ashwagandha formulas with unnecessary fillers, preservatives, binders, coloring dyes, and magnesium stearate. Seek out clean products made with only whole herb powder within veggie capsules.
Frequently Asked Questions
1. Is Ashwagandha Effective for Building Muscles?
Yes, ashwagandha has been shown to increase muscle mass and strength levels. The ergogenic effects on muscle growth are thanks to ashwagandha's ability to boost testosterone status and regulate cortisol.
2. Can Ashwagandha Really Raise Testosterone?
Multiple studies confirm supplementing with ashwagandha can promote significant increases in total testosterone levels, improving free testosterone bioavailability as well.
3. How Long Until Ashwagandha Works for Anxiety?
The stress and anxiety relieving effects of ashwagandha supplementation become noticeable within 2-6 weeks of consistent daily use. However, maximal benefits are achieved after 3 months of taking ashwagandha.
4. Is Ashwagandha a Stimulant?
No, ashwagandha is not a stimulatory substance and promotes relaxation rather than energy. Although sensorily stimulating in some users, ashwagandha does not exhaust nervous system function or lead to dysfunction requiring ongoing stimulation.
5. Can I Take Ashwagandha Everyday?
Yes, when following dosage guidelines, ashwagandha is safe and well tolerated for daily usage without cycling. Taking ashwagandha regularly helps sustain higher blood levels for consistent effects. Cease use if side effects develop.
6. When is the Best Time to Take Ashwagandha?
This depends on your goals and preferences. Take ashwagandha in mornings for energy/focus, evenings for relaxation/sleep, and pre-workout when strength training. Experts recommend taking with food for optimization of absorption and results.
FAQs
1. What is the best ashwagandha supplement brand?
Some top ashwagandha brands include Nutrigold, Organic India, Himalaya Herbal Healthcare, and Gaia Herbs. Seek out supplements certified for purity without unnecessary fillers.
2. When should you take ashwagandha morning or night?
Most experts recommend taking ashwagandha in the morning for energy and focus or before bed for relaxation and sleep support. Optimal timing depends on your personal needs and preferences.
3. Is ashwagandha safe for long-term use?
Yes, when taken as recommended by a reputable supplement company, ashwagandha is generally safe and well-tolerated for long-term daily use. It may be taken without cycling on and off.
4. Can women take ashwagandha supplements?
Yes, ashwagandha offers many health benefits for women as well, including reducing stress, boosting fertility, stabilizing blood sugar levels, supporting cognition, and alleviating menopause symptoms.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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