Did the Yogis have the secret to strength training and lower stress all along?
Disclaimer : in this article, I discuss Ashwagandha, an androgen (occuring mostly in men), consumption of Ashwagandha may case diarrhoea, miscarriages, etc., please consult a health professional before utilising any health supplements
Ashwagandha literally means “the smell of a horse” in Sanskrit (Are you sold on it already?)
Yet, Ashwagandha has been used as an Ayurvedic remedy for more than 3000 years.
It is said to be an adaptogen - a substance that helps your body manage stress better.
Ancient Ayurvedic texts also claim Ashwagandha improves strength, sexual performance, fertility and libido.
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I first became interested in the substance last year when I saw that it was used as a natural supplement for raising testosterone levels.
Although testosterone is an androgen, even women have a certain level of testosterone for bodily functions.
Testosterone helps in building muscle, raises energy levels and alleviates depression and anxiety.
So what did I find? Does ashwagandha really raise testosterone levels?
Let's get into some studies (don't worry, you can skip this part if you wish)
The Evidence
A 2010 study involved 150 men: Seventy-five who were healthy and fertile and 75 who were being screened for infertility.Men in the infertile group received 5 g of ashwagandha root powder daily. After 3 months, these men experienced improved testosterone levels. Their levels of luteinizing hormone, follicle-stimulating hormone, and prolactin also increased, as did their sperm count and sperm motility
In a double-blind, placebo-controlled clinical study from 2015, researchers looked at 57 men who had no significant weight training experience. Some of the men received 300 mg of ashwagandha root twice a day, while the other group received a placebo. Both groups took part in an 8-week resistance training program.The men who received ashwagandha showed a greater increase in testosterone levels. Their testosterone levels increased by 96.2 nanograms per deciliter (ng/dL). Comparatively, the men in the placebo group experienced an increase of 18.0 ng/dL.
A 2009 study looked at 60 infertile men. Twenty of the men were under great psychological stress, 20 were smokers, and 20 experienced infertility that had no clear cause. These 60 men were given 5 g of ashwagandha per day. After 3 months, all groups — but especially the highly stressed group — had improved testosterone levels and sperm quality. Of the 60 men, 8 of their partners had become pregnant by the end of the 3-month study.
A 2019 double-blind trial gave 21 mg of withanolide glycosides per day to overweight men, ages 40-70 years old, for 8 weeks. Withanolide glycosides are an extract of ashwagandha. Those who received the treatment had increased testosterone levels compared with those who received a placebo. The treatment group also experienced improvements in energy levels, sexual well-being, and mental health.
Most recently, an 8-week 2022 study involved giving 300 mg of ashwagandha twice daily to adult males. Compared with the placebo group, the men who received ashwagandha had increased testosterone levels and experienced improved sexual functioning.
In my personal opinion, there's enough evidence to assume for the time being that consumed in normal quantities, this is an overwhelmingly powerful natural supplement but please do your own research before consuming any related products.
Is It Safe?
Ashwagandha is generally considered safe to use. According to the National Center for Complimentary and Integrative Health, ashwagandha seems safe for up to 3 months, but there’s not enough research on its long-term safety.
However, ashwagandha may not be safe if you:
are pregnant or nursing
have an autoimmune or thyroid disorder
have hormone-sensitive prostate cancer
have liver problems
Ashwagandha may not also be safe if you use certain medications. It may interact with:
diabetes medication
high blood pressure medication
immunosuppressants
sedatives
seizure medications (anticonvulsants)
thyroid hormone medications
The possible side effects of ashwagandha include:
upper gastrointestinal discomfort
drowsiness
diarrhoea
vomiting
Is there a limit?
There’s no clear limit on the amount of ashwagandha you can use in one day. However, it’s essential not to take excessive amounts because ashwagandha may cause side effects.
Although many of the participants in the aforementioned studies used up to 5 g of ashwagandha per day, it’s best to consult with a professional before using any health product — including ashwagandha.
My Personal Experiment
As a wrap to this issue, I'll personally be taken the ashwagandha tablets below for the next 3 months to see some of the benefits I've detailed today.
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