We have all, at one point, sought the benefits of herbs in a bid to follow natural solutions for our overall health and well-being. However, it isn’t a new practice. The use of potent herbs dates back to the ancient Indian medical system a.k.a Ayurveda, which came into existence roughly around the 2nd century. Cut to modern times where many of these herbs are known as adaptogens (natural substances or bioregulators that increase the body’s resistance to stress).
Ashwagandha roots are believed to have multiple benefits. They have a distinct horse-like scent, which explains the name – ‘ashwa’ meaning horse and ‘gandha’ meaning smell.
From regulating stress to building muscle mass, here are the six benefits of ashwagandha for men.
1. Helps Manage Stress and Anxiety
Hectic schedules and high-pressure environments are some external factors that can make way for stress and, in some cases, anxiety. Sometimes, cases of chronic stress and anxiety can also be clinically diagnosed as mental health disorders. When under stress, our body releases a steroid hormone called cortisol, which helps it adapt to the stress. According to findings published by the National Institutes of Health, ashwagandha has proven to reduce stress levels and anxiety significantly. It’s also proven that a dosage between 500–600 mg per day can have favourable results.
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2. Improves Quality of Sleep
Tired of waking up in the middle of the night or waiting to fall asleep? Poor quality of sleep can hinder your day-to-day activities owing to irritability, sluggish pace and a clouded mind. It can also trap you in a vicious cycle where lack of sleep can increase stress levels further disrupting a healthy sleep pattern. Taking the right amount of ashwagandha for a recommended period has proven to make a small yet impactful change in sleep patterns, even for those who are challenged with sleep latency and insomnia.
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3. Builds Muscle Strength and Mass
Whether you’ve been working on your fitness for a while or want to start weight training, the key is to build muscle structure, mass and strength effectively. While you can rely on supplements like creatine and protein, you can add ashwagandha to amplify the benefits of your workout routine. When catabolic hormones like cortisol are high, it indicates high levels of stress. This could inhibit the growth of muscle mass which is counterproductive to the goal of resistance training. Ashwagandha manages cortisol levels, allowing your muscles to build strength and mass.
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4. Reduces Mental Fatigue
Mental fatigue can be caused by factors like stress, anxiety and lack of sleep. It affects energy levels and even dampens cognitive abilities like speech, attention and analysis. Ashwagandha improves working memory, reaction time and focus. Its added benefits of improved sleep and reduced stress levels also come into play here. Consistent usage of this adaptogen can increase productivity throughout the day while effectively managing bouts of stress, fatigue and tension.
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5. Helps with Testosterone Levels
We all know that testosterone is an important hormone for the male body to function healthily. In fact, a boost in testosterone levels comes with quite a few benefits. It’s crucial to building muscles and increasing strength. It also plays a vital role in men's sexual wellness, improving function and performance for overall sexual satisfaction. Lastly, ashwagandha is also known to improve sperm count and chances of conceiving.
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Additional Factors To Consider
- Ayurvedic herbs aren't backed by the FDA . Therefore, they’re not considered on the same par with Pharmaceutical medication. It’s always best to ask an Ayurvedic expert’s advice before incorporating it into your regular lifestyle.
- If you’re on other medication, always consult with your physician before taking any ayurvedic supplements.
- Since these supplements aren’t regulated by FDA standards and there isn’t enough scientific proof , people with autoimmune diseases like diabetes or who are pregnant should avoid consuming herbal supplements.
- One must know that herbal supplements take time to show results. So, it should be consistently taken for a recommended period of time.
- Only take the prescribed dosage as suggested by the packaging or by your physician.
- It’s not recommended to take ashwagandha on a long-term basis as it can inhibit cortisol levels and the natural function of the endocrine system. Research indicates that it’s ideal to restrict using ashwagandha to a maximum of three months and no more.
We hope this article helps you in making an informed decision on adding ashwagandha to your daily routine.
