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What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 

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Ashwagandha

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What is Ashwagandha?

Ashwagandha may enhance testosterone levels, muscle protein synthesis, and recovery, likely due to reduced cortisol and improved hormonal balance.

The health claims for ashwagandha range from increase in male testosterone to sleep improvements and less stress but are these claims true or false.

Ashwagandha (Withania Somnifera) is an herb of the Indian Ayurvedic system of medicine as a Rasayana. It’s used for various kinds of disease processes and especially as a nervine tonic. Ashwagandha may promote a youthful state of physical and mental health and may also increase longevity.

Another potential benefit to Ashwagandha is its hormonal balance properties to improve the function of the reproductive system promoting healthier sexual and reproductive balance.

Ashwagandha is also a powerful antioxidant and adaptogen, and it enhances the body’s resilience to stress. Since it’s a powerful antioxidant, Ashwagandha improves the body’s defense against disease and will protect against cellular damage caused by free radicals.

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What are the benefits?

Power Antioxidant

Decreased risk of cognitive diseases and promote healthy wellbeing 

Improved Physical Health

May promote a youthful state of physical and mental health

Mental Health

Studies have shown an increase in memory retention

Adaptogen

Reduces stress related hormones

Reduce Stress

Ashwagandha is also a powerful antioxidant and adaptogen, and it enhances the body’s resilience to stress.

Improves Hormonal Balance

Hormonal balance properties to improve the function of the reproductive system promoting healthier sexual and reproductive balance.

Ashwagandha

The Studies

In a randomized, double-blind, placebo-controlled study the stress reduced and pharmacological activity of Ashwagandha extract was investigated in stressed, healthy adults. Their findings showed significant reduction in stress hormones and improved testosterone.

  • Significant reduction in stress hormones
  • Improved natural Testosterone
  • Decreased risk of cognitive brain diseases
  • Safe with no side effects
  • Good for men and women
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Citations

  • Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
  • Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344. doi: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.
  • Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.
  • Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.
  • Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.