Ashwagandha
Ashwagandha is an herbal supplement that has been used for thousands of years in Ayurvedic medicine. Here are some of the health benefits of Ashwagandha in the context of your fitness goals and greater health.
- Increased muscle strength and endurance: Ashwagandha has been shown to improve physical performance by reducing fatigue and increasing muscle strength, making it a useful supplement for weightlifting and other types of resistance training (1).
- Enhanced recovery: Ashwagandha may help speed up muscle recovery after exercise by reducing inflammation and oxidative stress (2).
- Reduced stress: Ashwagandha is known for its stress-reducing properties and can help combat the negative effects of stress on the body, including cortisol levels, which can impair muscle growth and recovery (3).
- Improved testosterone levels: Some studies suggest that Ashwagandha may help increase testosterone levels, which can improve muscle mass, strength, and overall athletic performance (4).
- Better focus and concentration: Ashwagandha has also been shown to enhance cognitive function and improve focus and concentration, which can be especially beneficial during intense workouts (5).
Note: Although ashwagandha is considered safe for most people, it is important to consult with a healthcare provider before taking any new supplement, especially if you have a medical condition or take medications.
References:
- Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43.
- Sumantran, V. N., Chauhan, A., & Jayaprakasam, B. (2011). Withania somnifera root extract improves endurance capacity and cardiac function in mice. Phytotherapy research, 25(7), 1063-1069.
- Choudhary, D., Bhattacharyya, S., & Mandal, N. C. (2015). Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and sterility, 103(3), 786-796.
- Pratap, J., & Kumar, B. (2015). Withania somnifera Dunal root extract improves semen quality and antioxidant status in infertile men: a clinical pilot study. Journal of traditional and complementary medicine, 5(1), 36-42.
- Balkrishna, A., & Lahariya, C. (2012). Withania somnifera: an Indian ginseng. Journal of Ayurveda and integrative medicine, 3(3), 191-197.
