ashwagandha

Ashwagandha is a potent supplement with several benefits, primarily known for its ability to reduce cortisol levels and manage stress. Andrew Huberman discusses its effects and provides insights on proper usage:

1. Cortisol Reduction and Stress Management:

   • Ashwagandha significantly lowers cortisol levels, with reductions between 14.5% to 27.9% in stressed individuals. This helps mitigate the adverse effects of chronic stress 1 2.

2. Hormonal Effects:

   • It can indirectly increase testosterone levels due to the inverse relationship between cortisol and testosterone 1.
   • Ashwagandha also impacts other hormones, potentially benefiting libido, fertility, estrogen, and thyroid pathways 3.
     
     1
     Hormone Supplements
     01:09:00
     
     2
     Ashwagandha Benefits
     01:20:18
     
     3
     Foundational Supplements
     00:25:26
     
     4
     Ashwagandha Benefits
     01:23:17
     
     5
     Adaptogens and Cortisol
     01:57:34

3. Additional Health Benefits:

   • It has been shown to reduce markers of negative health effects like C-reactive protein and heart palpitations, improve memory, and help manage symptoms of OCD 4.

4. Supplementation Tips:

   • It's generally recommended to use Ashwagandha during periods of high stress rather than year-round.
   • Cycling its use is important to avoid potential liver and thyroid issues at high dosages 1 5.

5. Dosage Timing:

   • Optimal times for taking Ashwagandha are later in the day or in the evening to complement the natural drop in cortisol levels, aiding better sleep and relaxation 4.

For more detailed information, visiting resources like examine.com can provide additional insights into dosage and specific effects.

In addition to reducing cortisol and managing stress, Ashwagandha offers several other benefits:

1. Anti-Anxiety and Cognitive Benefits:

   • Ashwagandha has strong anti-anxiety effects and can improve cognitive function, including memory and reaction times 1 2.

2. Cardiovascular Health:

   • It helps lower markers of negative health effects like C-reactive protein, which is linked to cardiovascular health. It can also reduce heart palpitations and improve overall heart function 3.
     
     2
     Hormone Supplements
     01:09:00
     
     3
     Ashwagandha Benefits
     01:23:17
     
     4
     Ashwagandha Benefits
     01:20:18
     
     5
     Adaptogens and Cortisol
     01:57:34
     
     6
     Stress Management Supplements
     01:23:30

3. Hormonal Balance:

   • Ashwagandha can modestly increase testosterone and improve fertility for both men and women. Its effect on thyroid hormones can be beneficial but should be monitored due to potential issues with high doses 2 4 5.

4. Improved Sleep:

   • It aids in reducing insomnia and improving sleep quality by lowering cortisol levels later in the day 3.

5. Physical Performance:

   • Athletes may benefit from enhanced power output when taking Ashwagandha as part of their regimen 4.

6. Reduction in Depression Symptoms:

   • Research indicates mild effects on reducing depression, likely associated with its stress-reducing properties 6.

While these benefits are substantial, it's crucial to remember that supplementation should be done carefully, especially considering the potential for liver and thyroid issues with high doses. Always consider cycling its use and consulting with a healthcare professional 5 6.