Understanding Ashwagandha.
Understanding Ashwagandha
Ashwa-what?
Ashwagandha, known scientifically as Withania Solanaceae, is a plant in the Solanaceae or Nightshade family. Known to grow across India, the Middle East and many parts of Africa, this shrub has exploded in popularity over the last decade being sold with promises ranging from: Increasing testosterone, reducing stress and increasing muscle mass. All the way from ‘numbing emotion’ to controlling blood sugar levels.
With such outrageous and wide sweeping claims, how can you possibly hope to know whether this shrub belongs within your supplement regime?
To answer this we will first look at what the science has to say about Ashwagandha and its benefits.
An Explanation
Ashwagandha contains notable amounts of phytochemicals called withanolides , these are known to inhibit angiogenesis, inflammation and oxidative stress. Put in more understandable terms, withanolides reduce the negative impact of physical and physiological stress on the body, in fact, isolated withanolides are now used as an effective treatment for managing osteoarthritic inflammation. These theoretical benefits have been put to the test in studies where subjects self reported a reduction in physical aches and pain as well as a reduction of overall psychological stress.
These same studies also tested the subjects level of cortisol before and after taking an Ashwagandha supplement versus subjects that were given a placebo. Subjects who took Ashwagandha had a notable reduction in Cortisol, the hormone produced when the body is under levels of stress. From these studies it is clear that we cannot give any weight to many of the claims made by influencers and health guru’s claiming they owe their physique to this supplement.
What we can do however, is look to what the science tells us; Ashwagandha in an excellent option for anyone looking to help manage the stress of their daily life, whether its a small daily dose (300mg – 600mg) or a higher dose reserved for times of significant stress (600mg – 2000mg) as a temporary aid. This, in turn, can and will likely benefit the both the training and recovery capabilities which will aid toward a better physique.
When and Which?
Doses can be taken throughout the day or concentrated in the morning or evening, depending on which aspect of your life the stress levels are affecting. If your sleep quality is reduced, taking a dose before bed might be the correct choice. If daily life and work is becoming less productive due to stress, a dose in the morning or midday may be beneficial.
When choosing which brand to purchase it is important to look for ‘standardised’ strengths of withanolides, typically 2-5% as this is the strength commonly used in most studies. This will aloow you to make the most informed decision possible when deciding which Ashwagandha to purchase.
We highly recommend some of the brands listed below:
The Buzz – BOOM! (Ashwagandha KSM66 with additional Lion’s Mane) –
Revive – Ashwagandha –
The Buzz! – Stage 3 (Daily stress reduction with Ashwagandha KSM66) –
A Supplement For All
All in all, Ashwagandha is a useful tool in the battle against modern life and can be used by anyone looking to better mange their stress levels, optimise their performance and recovery, and possibly improve daily activity.
