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15 Science-Backed Benefits of Ashwagandha for Skin, Health, & Weight Loss

Dec 4, 2024 Charles Schulz

15 Science-Backed Benefits of Ashwagandha for Skin, Health, & Weight Loss

1. Introduction

Ashwagandha (Withania somnifera) is one of the most revered herbs in Ayurveda, a traditional Indian system of medicine. Known for its adaptogenic properties, it helps the body adapt to stress, boosts energy levels, and supports overall health. Modern science is increasingly validating its benefits, making it a popular choice for health-conscious individuals worldwide.

This article explores 15 scientifically backed benefits of Ashwagandha for health, skin, and weight loss.

2. What Is Ashwagandha?

Ashwagandha, also known as “Indian ginseng” or “winter cherry,” is a small shrub with yellow flowers. Its roots and leaves are used in traditional medicine. Key bioactive compounds include:

  • Withanolides: Known for anti-inflammatory and anti-cancer properties.

  • Alkaloids: Have calming effects.

  • Saponins: Contribute to immune health.

Research highlights its role in improving stress resistance, hormonal balance, and overall vitality. A 2012 study published in Indian Journal of Psychological Medicine confirmed its stress-reducing effects, showing significant cortisol reductions in participants.

3. Top 6 Ashwagandha Benefits for Health

Purejit Aswagandha

3.1 Reduces Stress and Anxiety

Ashwagandha is a proven adaptogen that reduces cortisol levels, the hormone responsible for stress. A study in the journal PLoS One (2019) found that participants taking Ashwagandha experienced a 27.9% reduction in cortisol levels, resulting in lower stress and anxiety.

3.2 May Help to Prevent Arthritis

Ashwagandha’s anti-inflammatory properties can reduce swelling and joint pain. A 2015 review in Phytotherapy Research highlighted its effectiveness in managing rheumatoid arthritis by suppressing pro-inflammatory markers like TNF-α.

3.3 Supports Heart Health

Ashwagandha improves cardiovascular health by reducing cholesterol and triglyceride levels. Research in the Journal of Ayurveda and Integrative Medicine (2011) showed significant improvements in lipid profiles among patients consuming Ashwagandha regularly.

3.4 An Excellent Supplement for Athletes

Ashwagandha enhances physical performance by boosting muscle strength and endurance. A 2015 study in the Journal of the International Society of Sports Nutrition found that participants taking Ashwagandha saw a 20% increase in VO2 max, a measure of aerobic fitness.

3.5 Improves Mental Health Conditions

Ashwagandha supports cognitive function and may help with depression and anxiety. A 2020 study in Cureus found that Ashwagandha improved memory, attention, and mental focus in participants with mild cognitive impairment.

3.6 Increases Fertility in Men

Ashwagandha has been shown to improve sperm count, motility, and testosterone levels. A study in Evidence-Based Complementary and Alternative Medicine (2010) observed a 17% increase in testosterone and improved sperm quality in men taking Ashwagandha for 90 days.

4. 4 Potential Ashwagandha Benefits for Skin

4.1 Supports Skin Rejuvenation

Ashwagandha promotes collagen synthesis, which keeps skin firm and youthful. A study in Journal of Ethnopharmacology (2019) demonstrated its role in reducing oxidative stress, which contributes to skin aging.

4.2 Wards Off Infections

Its antibacterial and antifungal properties protect against acne, eczema, and other skin infections. Research in Pharmacognosy Reviews (2014) highlighted its efficacy in managing microbial skin conditions.

4.3 Reduces Skin Allergies

Ashwagandha’s anti-inflammatory compounds can soothe allergic reactions, such as redness and swelling. A 2017 study in Molecular and Cellular Biochemistry found it reduces histamine release, minimizing allergic symptoms.

4.4 Slows Aging Signs and Acne Onset

Ashwagandha’s antioxidants combat free radicals, reducing fine lines, wrinkles, and acne. A study in Biomedicine & Pharmacotherapy (2020) confirmed its anti-aging effects through improved skin elasticity.

5. 5 Potential Ashwagandha Powder Benefits for Weight Loss

5.1 Improves Metabolism

Ashwagandha regulates thyroid function, promoting metabolic efficiency. A study in Thyroid Research and Practice (2018) found improvements in hypothyroid symptoms in patients using Ashwagandha supplements.

5.2 Strengthens the Immune System

The herb’s immunomodulatory effects improve resistance to infections, supporting sustainable weight loss. Research in Journal of Clinical Medicine (2020) highlighted its ability to enhance immune function.

5.3 Treats Insomnia

Ashwagandha promotes better sleep quality, crucial for weight regulation. A 2019 study in Cureus found that it improves sleep onset, duration, and quality in individuals with insomnia.

5.4 Lowers Stress

By reducing cortisol, Ashwagandha minimizes stress-induced overeating. A study in Nutrition Journal (2017) demonstrated reduced stress levels and weight stabilization in participants taking Ashwagandha.

5.5 Boosts Energy Levels in Exercise

Ashwagandha enhances stamina and physical performance, aiding calorie burn. A 2012 study in Ayurveda found improved endurance in athletes after Ashwagandha supplementation.

6. How to Use Ashwagandha for Weight Loss?

Incorporating Ashwagandha into your routine for weight loss is simple. Here are various methods:

  • Powder: Mix 1-2 teaspoons with warm milk, water, or smoothies. Add honey for taste.

  • Capsules: Take 300-600 mg daily, as recommended by a healthcare provider.

  • Tea: Brew Ashwagandha root in hot water for a soothing, metabolism-boosting drink.

  • Gummies: Convenient and tasty, Ashwagandha gummies provide a pre-measured dose. Look for options that contain pure Ashwagandha extract and minimal added sugar. Take 1-2 gummies daily or as directed.

No matter the form, consistency is key. Always consult a healthcare professional before starting Ashwagandha supplementation.

7. Nutritional Value of Ashwagandha

Purejit Aswagandha

Ashwagandha is nutrient-dense and contains:

  • Withanolides: Anti-inflammatory and anti-cancer properties.

  • Iron: Supports energy production and immunity.

  • Calcium: Strengthens bones.

  • Antioxidants: Prevent cellular damage.

The nutritional value of ashwagandha (per 100 gms) includes: 

Nutrient

Amount per 100gm

Energy

245 kcal

Carbohydrates

49.9 g

Dietary fibre

32.3 g

Protein

0.3 g

Fat

0.3 g

8. Conclusion

Ashwagandha is a powerhouse of health benefits, backed by both ancient wisdom and modern science. From reducing stress and enhancing fertility to promoting youthful skin and aiding weight loss, it is a versatile herb worth incorporating into your daily routine. Its adaptogenic properties make it an excellent ally for overall wellness.

9. FAQs

Can Ashwagandha be taken every day?
Yes, daily use is safe in recommended doses, but consult a healthcare professional for personalized guidance.

Are there any side effects of Ashwagandha?
Mild side effects include stomach upset or drowsiness. Avoid during pregnancy unless advised by a doctor.

Can Ashwagandha help build muscle?
Yes, studies have shown improved muscle strength and recovery in athletes using Ashwagandha.

How long does it take for Ashwagandha to show results?
Most users notice improvements within 4-6 weeks of consistent use.

Is Ashwagandha suitable for vegetarians?
Yes, Ashwagandha supplements are plant-based and suitable for vegetarians.

Incorporate Ashwagandha into your routine to experience its transformative benefits for your health, skin, and weight loss journey!

 

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