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6 Science-Backed Health Benefits of Ashwagandha: New Study Results on Increasing Aerobic Fitness

  • What is Ashwaghandha?
  • 6 Science Backed Health Benefits of Ashwagandha
  • Study Overview: Ashwagandha’s Effect on Aerobic Fitness
  • Key Findings from the Study
  • What Does This Mean?
  • Mark Beaumont: Ashwagandha in Action
  • Ashwagandha in iüLabs Supplements
  • Conclusion
  • Original Study
  • References

Ashwagandha, a revered herb in Ayurvedic medicine, has gained significant attention in modern health and wellness due to its wide array of benefits. Known for its ability to enhance physical and mental resilience, it is now backed by science as a potent supplement for boosting fitness and overall health. In this blog, we explore six key science-backed health benefits of Ashwagandha, including exciting new research that highlights its impact on increasing aerobic fitness. Whether you're seeking better endurance, improved strength, or stress relief, Ashwagandha offers a natural, effective solution to enhance your well-being.

What is Ashwagandha?

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a powerful adaptogenic herb that has been used in traditional Ayurvedic medicine for thousands of years. This herb is renowned for its ability to enhance physical strength, vitality, and resilience to stress. Its name, which translates to "smell of the horse," symbolizes its historical association with strength and stamina.

The active compounds in Ashwagandha, called withanolides, contribute to a variety of health benefits, including stress reduction, improved mental clarity, immune support, and enhanced physical performance. Recent studies have continued to explore and confirm Ashwagandha’s effectiveness, particularly in enhancing fitness, endurance, and recovery.

 

6 Science Backed Health Benefits of Ashwagandha


Modern scientific studies have validated Ashwagandha’s range of benefits, including:

  1. Stress and Anxiety Relief: Ashwagandha helps the body resist physical and mental stress by reducing cortisol levels, the hormone associated with stress and anxiety. It is particularly beneficial for individuals managing daily stressors or those engaged in intense physical activity. Its stress-relieving benefits make Ashwagandha a key ingredient in iüLabs supplements, including iüVitalizer and iüMove.
  2. Cognitive Function and Mental Clarity: Ashwagandha has been found to support brain health by promoting neurogenesis, or the formation of new nerve cells, which aids memory and concentration. Supplementation with Ashwagandha has shown significant improvements in cognitive function, particularly in individuals with mild cognitive impairment.
  3. Anti-Inflammatory and Antioxidant Properties: The herb's withanolides reduce inflammation and protect against oxidative stress, making it ideal for athletes and those with active lifestyles. Ashwagandha helps reduce inflammation after physical exertion, supporting muscle recovery and joint health.
  4. Immune System Support: Ashwagandha enhances immune function by increasing the activity of natural killer cells, which play a crucial role in combating infections and diseases. This immune-boosting ability makes it an ideal supplement for those seeking overall health resilience.
  5. Improved Sleep Quality: Ashwagandha's calming effects help regulate cortisol levels, improving sleep patterns and quality, especially for individuals dealing with insomnia or stress-related sleep disturbances.
  6. Enhancing Fitness: exciting new research that highlights its impact on increasing aerobic fitness, as discussed below... 

     

    Study Overview: Ashwagandha’s Effect on Aerobic Fitness

    A recent randomized controlled trial explored how Ashwagandha affects aerobic fitness, focusing on VO2max, a critical indicator of cardiovascular health and endurance.

    Importance of VO2max

    VO2max, or maximal oxygen uptake, is the measure of the maximum amount of oxygen a person can take in and use during intense physical activity. It is expressed in millilitres of oxygen per minute per kilogram of body weight (mL/kg/min) and is a key indicator of cardiovascular fitness. A higher VO2max indicates better oxygen utilization, which is crucial for athletic performance and overall health.

    What Was Investigated?

    The study assessed the effects of Ashwagandha supplementation combined with resistance training. Key outcomes included muscle strength (bench press and leg extension), muscle size (arm, chest, and thigh circumference), and cardiorespiratory endurance (VO2max).

    Who Was Examined?

    The study included 73 physically active adults (average age 35 years; 53% women, 47% men), all without significant health problems.

    How Did the Study Go?

    In this 8-week trial, participants were divided into two groups: one group took 600 mg of Ashwagandha daily (300 mg twice a day), while the other group received a placebo. Both groups performed full-body resistance training three times a week.

     

    Key Findings from the Study

    Participants who took Ashwagandha experienced significant improvements in their VO2max, which increased by 1.6 mL/kg/min compared to the placebo group. Additionally, the Ashwagandha group demonstrated superior strength improvements in the bench press and leg press exercises. These results suggest that Ashwagandha can effectively enhance both endurance and muscle strength.

    What Does This Mean?

    Taking Ashwagandha for eight weeks, alongside resistance training, can significantly improve muscle strength, muscle growth, and endurance in both men and women. The study confirmed that Ashwagandha is well-tolerated and particularly beneficial for endurance athletes, such as cyclists and runners.

     

    Mark Beaumont: Ashwagandha in Action

    World record-holding endurance cyclist Mark Beaumont, known for cycling 29,000 kilometers around the world in less than 79 days, swears by iüVitalizer, which contains Ashwagandha among other ingredients. Beaumont spends up to 16 hours a day cycling, covering an average of 386 kilometers per day. To maintain his performance and resilience, he has relied on iüVitalizer for over two years.

    "iüVitalizer has given my immune system and vitality a significant boost. As an athlete, businessperson, and father, being able to cope and be resilient to everyday demands is crucial." — Mark Beaumont

     

    Ashwagandha in iüLabs Supplements

    If you're looking to experience Ashwagandha's benefits firsthand, iüVitalizer and iüMove offer easy ways to incorporate this powerful herb into your daily routine. Both supplements are designed to support endurance, recovery, and overall health. iüVitalizer blends Ashwagandha with 30+ natural compounds, including vitamins B6 and B12, Alpha-Lipoic Acid (ALA), and adaptogens like ginseng. Meanwhile, iüMove focuses on joint health and recovery, blending Ashwagandha with additional ingredients to reduce inflammation and promote recovery after exercise.

     

    Conclusion

    Ashwagandha is a powerful, versatile herb with proven benefits for endurance, muscle strength, stress relief, and cognitive function. The recent study highlighting its impact on VO2max underscores its effectiveness in improving cardiovascular fitness. For those seeking a natural way to boost performance, manage stress, and enhance recovery, iüVitalizer and iüMove from iüLabs provide convenient solutions to leverage the full range of Ashwagandha’s health benefits.

    Original Study:

    Verma N, Gupta SK, Patil S, Tiwari S, Mishra AK. Effects of Ashwagandha (Withania somnifera) standardized root extract on physical endurance and VO2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. F1000Res. 2024.

     

    References

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