Ashwaganda

Sources:

Ashwagandha is a versatile adaptogen with several health benefits as highlighted by in various episodes of the .

Benefits of Ashwagandha:

  1. Reducing Cortisol and Stress:

    • Ashwagandha is effective in lowering cortisol levels significantly, making it beneficial for managing chronic stress. Multiple studies have shown reductions in cortisol levels between 14.5% to 27.9% in stressed but otherwise healthy individuals1 2.
    • It also decreases markers of various negative health effects including cardiovascular issues and insomnia 2.
  2. Impact on Hormones:

    • Ashwagandha can indirectly enhance testosterone levels by lowering cortisol, due to the seesaw relationship between these two hormones 1.
    • It supports multiple hormone systems, which can lead to improved libido and fertility in both men and women 1.
  3. Antianxiety Effects:

    • Ashwagandha has powerful antianxiety properties, proven in nine peer-reviewed studies. This makes it an excellent choice for reducing anxiety-related symptoms 3.

      Hormone Supplements

      Andrew discusses different types of supplements that can augment multiple hormones and support multiple hormone systems, generally in the direction of pro-fertility, pro-libido, and increasing estrogen and testosterone. He also talks about the indirect effects of supplements like Ashwagandha and Maca on testosterone and estrogen pathways.

      Huberman Lab

      Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
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  4. General Health Benefits:

    • Taking Ashwagandha can lead to improvements in cardiovascular health, reduced heart rate, better memory, and reduced symptoms of conditions like OCD (Obsessive-Compulsive Disorder) 2.

Usage and Dosage:

  • Dosage: Dosages can vary, and it's important to follow recommendations on the supplement bottle or consult resources like examine.com for guidance.
  • Timing: It is generally recommended to take Ashwagandha later in the day or evening to avoid interfering with the beneficial cortisol surge in the morning 2 4.
  • Cycling: Chronic supplementation (more than two weeks) can disrupt other hormone pathways, so it is advised to use it in cycles of two weeks on, two weeks off 1 5.

Personal Experiences:

  • shares that he uses Ashwagandha during periods of chronic stress or poor sleep. He usually takes it before bedtime or with his last meal of the day 2.

It's crucial to consult a healthcare provider before starting any new supplement regimen to ensure it's appropriate for your individual health needs.

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