Ashwagandha: What is it and what is it good for?

A healthy diet is essential for athletes. But in addition to eating nutritious food, more and more strength athletes are opting for supplementation with herbal extracts, vitamins, and minerals. In our blogs, we have already focused a lot on important vitamins for athletes. This time, we’re zooming in on a popular herb called Ashwagandha. In recent years, this substance has quickly gained popularity in the Netherlands, but what exactly does it do? In this article, we’ll tell you what Ashwagandha is, how it works, and what the best dosage is!

What is Ashwagandha?

Ashwagandha is a traditional plant species primarily found in India, and has been used for thousands of years in Ayurveda, a traditional medicine system, due to its supposed benefits. The Ashwagandha plant not only grows in South Asia, but is also found in the Mediterranean region and Africa. Other names for this herbal extract include Withania, Somnifera, and Indian ginseng.

The plant itself grows to about 1 to 2 metres tall and has red fruits. However, for producing Ashwagandha powder or tablets, mainly the roots and leaves are used. The roots of Ashwagandha contain various alkaloids, with the main component being withanolides (standardised at 2.5%). These are steroidal lactone compounds with a similar effect to Panax Ginseng, which is why Ashwagandha is also referred to as Indian ginseng.

Ashwagandha benefits

Before using Ashwagandha, you’ll naturally want to know more about its effects and benefits. Unfortunately, there is still little concrete evidence about the benefits and drawbacks of Ashwagandha. The effects of Ashwagandha have not been well-proven in scientific research. However, there are many positive experiences reported by athletes and those looking to improve their overall well-being.

This extract is considered a natural adaptogen, meaning it adapts to the needs of your body. Ashwagandha is said to have a calming effect and help with relaxation, thereby reducing feelings of stress. It’s also believed to support energy levels.

Currently, many studies are still ongoing about Ashwagandha’s effects. We’ll wait for the results before making more claims about its benefits and potential drawbacks.

• Ashwagandha is a natural adaptogen*
• Ashwagandha contributes to mental balance*
• Ashwagandha supports relaxation*

* Health claims for Ashwagandha are awaiting approval by the European Commission.

What dosage for optimal Ashwagandha effects?

When buying Ashwagandha, make sure you choose an extract with a high enough dosage. Research has shown that a dosage of around 500 milligrams of Ashwagandha is completely safe and more effective than 250 milligrams. Using this recommended dosage has no disadvantages or side effects and is not dangerous. Ashwagandha can be used by both men and women.

Ashwagandha and testosterone

Bodybuilders consider using Ashwagandha as it’s believed to have a positive effect on testosterone levels in the body. But is there really a link between Ashwagandha and testosterone? XXL Nutrition has looked at some scientific studies.

In a study on men aged 40 to 70, supplementation with an Ashwagandha extract showed a positive effect. Testosterone levels increased by about 15%, and DHEA levels increased by 18% [1].

Another study showed that an Ashwagandha supplement boosted testosterone levels and contributed to increased muscle strength and recovery. Participants also followed a strength training programme [2].

However, much more research is needed into the relationship between Ashwagandha and testosterone production in the body. At this moment, we cannot draw concrete conclusions. It’s believed that the calming effect of Ashwagandha may have an impact on hormonal balance. By reducing stress, less cortisol is produced.

Does Ashwagandha have side effects?

Ashwagandha supplements are safe and therefore not dangerous for you. However, it’s important to follow the recommended dosage carefully. Ideally, take 500 mg of Ashwagandha powder (in tablet or capsule form) with a meal. At the recommended dosages, it is safe to use and there are no known side effects. There are some stories circulating that Ashwagandha could cause heart palpitations, but this has not been proven at the recommended dosage.

For certain groups of people, it may be advisable to avoid using Ashwagandha. People with hyperthyroidism (overactive thyroid) or liver disease are advised to be cautious with Ashwagandha use. Caution is also needed for those who are sensitive to plants from the nightshade family (Solanaceae).

If you want to buy the best Ashwagandha, it’s important to look closely at the ingredients of the supplement. Some products contain withaferin A, in addition to the active ingredient withanolide. Withaferin A is harmful to your body and disrupts the effects of Ashwagandha. So, you want to buy a product that does not contain this compound.

Buy the best Ashwagandha at XXL Nutrition

Are you interested in trying this traditional Indian herb from Ayurveda to experience the benefits for yourself? You can buy the best Ashwagandha at XXL Nutrition. Our Ashwagandha 500 mg contains 500 milligrams of Ashwagandha extract (Withania somnifera) per capsule, of which 12.5 mg are withanolides. Since our product comes in veggie caps, it’s also suitable for vegetarians and vegans.

Important vitamins and minerals for athletes

Ashwagandha isn’t the only important supplement for fitness or bodybuilding. There are several other vitamins and minerals that play a supportive role. At XXL Nutrition, you can read all about the following vitamins and minerals:

• Vitamin B
• Vitamin C
• Magnesium
• Multivitamin
• Vitamin D
• Omega 3
• Iron
• Zinc
• Melatonin
• Collagen

Sources

[1] https://pubmed.ncbi.nlm.nih.gov/30854916/ [2] https://pubmed.ncbi.nlm.nih.gov/26609282/