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Fatigue and declines in performance are widespread in today’s society. More and more people suffer from not being able to fall asleep in the evening and, as a result, being completely tired and exhausted during the day. For these very people, the Ashwagandha test is of great interest, because the sleeping berry is supposed to help the user to rest and serenity. In ancient Asian medicine and in the field of Ayurveda, the plant plays a major role and is also becoming more and more popular with friends of natural medicine.

Also known as winter cherry, the plant has its name from Sanskrit, which stands for “smell of the horse” in a less charming way. The plant is reminiscent of the scent of nature or horses. It should also be able to give the user the strength and performance, but also the calmness of a horse.

In a natural way, it grows in many parts of Asia, Spain, Africa, Greece and Sicily. Indian medical men recognized the effectiveness of this herbaceous plant according to the face and to this day it is highly sought after in the market of naturopathy.

What is Ashwagandha?

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For more than 3000 years, the popular dietary supplement has been used as part of Ayurvedic medicine. Its sleep-promoting effect is the main focus here. Whether in case of restlessness or anxiety – the application promises more calm and serenity. This is due to so-called adaptogens, which are commonly regarded as stress killers.

In Ashwagandha studies, the effectiveness of the natural product has already been confirmed. Modern findings indicate that both the timing of ingestion, the form of ingestion and also the quality of the product play a significant role.

Biochemical studies have shown that the ashwagandha plant contains around 62 plant substances in its leaves. A further 48 of these substances are contained in the roots. The most important substances are, among others:

  • Kaempferol
  • Palmitic acid
  • Ashwagandhanolide
  • Withanon
  • Withanolide A and B
  • Physagulin
  • Phenolic acid
  • Linoleic acid

 

It is astonishing that neither minerals nor vitamins could be detected in a relevant number. The positive effect on health is therefore attributed to the plant substances contained and their interactions.

Ashwagandha gdp infografic

How does Ashwagandha work?

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Whether winter cherry or sleeping berry, the herbaceous plant has different names and is often referred to as the queen of Ayurvedic medicine. The benefits for health arise from the high-quality composition. In Ashwagandha powders, helpful substances are contained in exactly the dosage that are rarely found in other plants.

The effectiveness arises from the fact that different active ingredients interact with each other. They strengthen each other in their function and thus multiply the potential for action.

Which Ashwagandha is the best?

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A particularly high quality product are the Ashwagandha capsules or tablets from the company MoriVeda. With a dosage of 600 mg for the capsules and 1000 mg for the tablets, it is a super food with high efficacy. Purely natural ingredients and no annoying additives make the product of MoriVeda so recommendable. The product is vegan and can therefore also be used by vegetarians and vegans as an important dietary supplement to increase strength. In addition, the manufacturer promises further advantages:

  1. ISO certified
  2. Lactose-, gluten-, and fructose-free
  3. do not contain fillers
  4. controlled by the USDA

 

If you want to buy Ashwagandha for the first time, you have to ask which is the right product. The main difference in different preparations is the dosage form. There are combination products, capsules and powders.

When it came to Ashwagandha dosage, the capsules have some small benefits. The application is much easier, because the dosage in the individual capsules is always the same. In powder, on the other hand, the dosage sometimes turns out to be difficult, according to the Ashwagandha test.

Another advantage is that capsules are completely tasteless. They are simply taken with a sip of water. The powder, on the other hand, has the advantage that it is cheaper to purchase. A disadvantage, however, is that the powder often contains only root extract, but not the ingredients of the plant leaves. This results in less effectiveness.

What complaints does Ashwagandha help against?

Ashwagandha gdp

In Indian naturopathy Ashwagandha powder is used for many purposes. Topics covered here include:

  • Disorders of sleep (sleep and sleep disturbances)
  • Fears and panic attacks
  • generalized stress
  • Depression, reduction of drive, poor mood
  • low libido in men and women
  • low testosterone levels in men
  • Overweight
  • weakened immune system
  • Disorders in the hormone balance
  • decreased memory performance and weak ability to concentrate
  • Energylessness and fatigue
  • Diseases of the thyroid gland

against anxiety disorders and stress conditions

The adaptogenic effect of winter cherry is most widespread and known. Adaptogens are plant substances that make it easier for the body to deal with extreme psychological and physical situations and stress. Here the focus is mainly on the glycoside withanolide, which occur in the plant roots, but also in the leaves of the wild plant.

Exactly how the effect is created has not yet been conclusively researched. In science, it is assumed that the ingredients cause a lower release of stress hormones. Thus, stress is perceived by the body and mind, but no longer has the harmful and stressful effects.

In Ashwagandha studies it has been shown that taking appropriate products has an effect on the body’s stress hormone cortisol. Cortisol levels were reduced by up to 27.9 percent after the use of Ashwagandha capsules. This means that the effect is significantly higher than that of many other natural products.

For example, a study was published in July 2012 in an Indian journal. It was investigated how the effect of the sleepberry on anxiety and stress in adult people is shown. In comparison with the placebo control group, significantly lower cortisol levels were measured.

for losing weight

It’s not a miracle weed, but Ashwagandha powders and capsules can help you lose weight. So far, scientists do not agree on whether and if so what role the messenger substance cortisol plays in existing obesity. However, it is known that stress affects the build-up of body fat. Stress is also responsible for people having less motivation for exercise and healthy eating. Long-lasting stress has been shown to promote a common fat addiction.

The capsules can be used to lower the body’s cortisol level, thus calming the stress hormone. In this way, stressed people feel more comfortable, have more energy and energy and are more willing to deal with healthy eating and exercise. The result is a reduction in weight.

to increase libido and testosterone

In Ayurvedic medicine, the sleeping berry is very commonly used in men who suffer from impaired masculinity. The herb is considered an adaptogen and is able to improve the potency and stability of the man. This effect has also been proven in various Ashwagandha studies.

One of these was carried out in 2009. Male rats were treated with the extract of the plant and had a significantly increased testosterone level.

However, the results are not directly transferable to humans. Scientists do not yet agree on this. Some studies have already shown that testosterone levels also increased in men. In other studies, however, the evidence has not been provided. However, it is considered by expert experts that men who suffer from infertility benefit from the effect of the plant.

A study conducted with men showed that both sperm qualityand sperm count were increased. The scientists suspect the antioxidant effect of the plant, which leads to the increase of sex hormones, as the cause. If a man is already fertile, he does not benefit from the intake, but there are no side effects.

Even low libido is a reason for a moderate ashwagandha dosage in Ayurveda. If this is set too high, the effect is the opposite and the sex drive weakens. However, in a light or medium dosage, the plant can help to increase the sex drive of men, but also of women.

against performance lows

Numerous athletes have had positive Ashwagandha experiences when it came to increasing their performance. This effect has been demonstrated in studies. Taking not only increases stamina, but also muscle strength and muscle mass.

Ashwagandha studies conducted with mainly seated subjects, who were considered untrained, were able to demonstrate a clear effect on overall muscle strength. Eighteen men participated in a study over a 30-day period. During this time, they were not allowed to play sports, before that they mainly engaged in sedentary activities.

In the end, the result was a 15.4 percent increase in muscle strength in the back area and a 21.5 percent increase in muscle strength in the quadriceps. In the non-significant range, fat levels decreased in parallel.

Super food also seems to have a positive influence on endurance. In an eight-week study, professional cyclists were vetted. They received 1 g of extract from the root and were thus able to significantly increase their performance. 20 of the cyclists received 2 x 500 grams of preparation, the other 20 cyclists received a placebo. [1]

Compared to the placebo group, the other group had significant changes.

  1. Increase in maximum breathing volume by 12.5 percent
  2. Increase in time to fatigue by 7.2 percent
  3. No side effects during use

against immunodeficiency

In the leaves and roots of the herbaceous plant is the steroidlacton Withanolid A is contained. Experiments in rats and mice showed that this substance is able to support the immune system. Again, stress is a risk factor, as it slows down the activity of the immune system. Thanks to Withanolid A, the body is able to prevent stress-related braking of the immune system. [2]

Here a very interesting study was carried out with the drug dexamethasone. This active ingredient dampens the immune system to counteract inflammation. When taken, the T-helper1 cells are slowed down in their work. The study in mice showed that the immunosuppressive effect of dexamethasone of withanolid A could be slowed down. Whether these study results 1 to 1 can be transferred to the cortisol formed in the human body is not yet clear.

Effect on the thyroid gland

Thyroid diseases are common and manifest with different symptoms. Long-term studies are still pending to investigate the ashwagandha effect on the thyroid gland. However, a positive effect is already known in Ayurveda, especially with an existing thyroid underfunction.

An eight-week scientific study involving 50 people with thyroid underfunction demonstrated the effectiveness of ashwagandha intake. [3]

Every day, 600 mg of the plant was consumed in capsule or tablet form as well as powder form. The thyroid hormones T3 and T4 were significantly increased (T3 by 41.5 percent, T4 by 19.6 percent). However, TSH levels decreased at the same time and some subjects experienced mild ashwagandha side effects.

for diabetes

One of the most common diseases is diabetes. Across Germany, well over six million people suffer from elevated blood sugar levels. Studies have clearly shown that taking the plant in various forms could be a natural therapy for diabetes. Sensitivity to insulin was increased by taking it, and blood sugar levels were lowered.

In 2008, a very interesting study of rat babies took place. Indian scientists injected the animals with a drug called streptozocin. This leads to a diabetic metabolic situation, the animals had diabetes. Now the division took place into two study groups.

In group one, the animals were treated with 200 mg ashwagandha extract, in group two with 400 mg. Five weeks later, the researchers found that blood sugar levels were back in the normal range as cells responsible for the production and secretion of insulin had recovered. [4] Some studies have already shown initial success in people affected by diabetes.

Boosting cognitive abilities

In old age, cognitive abilities and memory function often decline. In traditional Indian medicine, it is leaves and roots of the ashwagandha plant that are used for such symptoms. Here, too, researchers have already demonstrated efficacy.

Animal studies conducted with rats showed that the release of numerous antioxidant enzymes in the brain is stimulated by taking withanolide. Stress, on the other hand, reduces the number of these enzymes, which can then lead to cognitive loss of performance. [5]

In addition, taking a moderate ashwagandha dosage promotes neurogenesis in the brain. Neurogenesis is the formation of nerve connections and nerve cells. Especially when it comes to the treatment of neurodegenerative diseases such as dementia, this approach seems very interesting and will employ some researchers.

How is Ashwagandha taken or how to dose it?

Ashwagandha gdp

The ashwagandha dosage depends on the goals to be achieved. If the capsules or powder are taken prophylactically, a dosage of a maximum of 500 mg daily is enough. However, if active ailments, such as stress, predominate, the intake should be 1000 mg – 1500 mg. Depending on the intake according to scientific findings does not make the intake. When buying Ashwagandha, it is important to examine the dosage of the individual products.

What Ashwagandha Side Effects Are Possible?

Basically, Ashwagandha side effects are very rare. Users who have already taken an Ashwagandha test are convinced of the compatibility.

Only a completely excessive dosage can lead to health hazards. The culprit is the ingredient Withaferin A, which has a toxic effect on the human body in the event of overdose. However, it is hardly possible to achieve a corresponding mirror in the body through a superfood like this. However, an overdose can lead to stomach and intestinal discomfort.

How long is it possible to take it without any problems?

Anyone who buys such a product for the first time or has already had good Ashwagandha experiences will wonder how long the revenue period should last. Studies have shown taketimes between two to three weeks and two to three months. There are no long-term studies. However, long-term use is not harmful according to the current state of play. The body is not able to build tolerances and there is no dampening of the positive physical effects. The Ashwagandha effect is maintained even with long-term intake. The likelihood of side effects is also extremely low. Especially when losing weight, longer periods of intake are quite common. [6]

Conclusion: Why is Ashwagandha so healthy?

Ashwagandha gdp

Few side effects, very many, positive effects – so are the Ashwagandha experiences of most users. Whether for losing weight, for treating stress or for increasing libido – the Ashwagandha effect is impressive. In addition, it is not expensive to buy Ashwagandha, so that any target group can benefit from the income. Only pregnant women and children under 12 years of age should refrain from taking it.

Source directory:

  1. https://pubmed.ncbi.nlm.nih.gov/31731424/
  2. https://pubmed.ncbi.nlm.nih.gov/28471731/
  3. https://pubmed.ncbi.nlm.nih.gov/28829155/
  4. https://pubmed.ncbi.nlm.nih.gov/29277366/
  5. https://pubmed.ncbi.nlm.nih.gov/31742775/
  6. https://pubmed.ncbi.nlm.nih.gov/29953014/
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Über den Autor

Giacomo Hermosa ist 37 Jahre alt, Vater von zwei Kindern und verheiratet. Vor elf Jahren hat er die Magister der Biologie und Anglistik erfolgreich absolviert. Hier hat er sich interdisziplinär mit den Themen Bioverfügbarkeit und Medizinalhanf beschäftigt. In seiner Freizeit schreibt er v.a. in den Bereichen Fitness, Ernährung und – familiär bedingt – über einige besondere Autoimmunerkrankungen. Seine Veröffentlichungen findet man u.a. auf seiner Website und bei der taz.

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