by Tony Gjokaj July 22, 2020 3 min read

When we continued to explore the field of holistic nutrition and supplementation, we found various benefits in the realm of adaptogens. These herbs have been used for thousands of years for various health issues and challenges. Today, we have stronger scientific research that explores these herbs and their various benefits in their entirety.

As we continue to explore more herbal and adaptogenic supplements, we wanted to get into the "king" of them all: ashwagandha. Ashwagandha is an herbal supplement that not only improves mental health but also improves the physical as well. This makes it a very powerful herb to have in your arsenal.

In this post, we are going to explore ashwagandha, it's various benefits, and how to use it to maximize its benefits.

Let's dive in!

About Ashwagandha

Ashwagandha (AKA Withania Somnifera) is an ayurvedic healing herb that has been used for thousands of years. It's been used to help with fatigue, memory enhancement, strength building, and more. The herb has a pungent "horse-stable" smell, which is why it's named ashwagandha (Sanskrit for "horse-smell").

It is classified as an adaptogen because it increases the body's ability to fight stress, and can also help in stress-induced situations. When used over time, it has similar capabilities to that of an antioxidant.

Benefits of Ashwagandha

Ashwagandha is the most beneficial and versatile of adaptogens. The following are the most notable benefits when it comes to ashwagandha:

  • Reduces anxiety and depression. According to one double-blind study, ashwagandha helped reduce anxiety and depression.
  • Reduces fatigue. Fatigue is reduced as a result of ashwagandha's anti-anxiety effects.
  • Reduces cortisol. Ashwagandha has notable benefits in reducing mental stress.
  • Anti-Inflammatory. Ashwagandha helps improve the immune system by increasing the activity of infection-fighting cells.
  • And many more.

In addition to these benefits, ashwagandha has some benefits when it comes to nutrition, exercise, and wellbeing as well.

Ashwagandha and Exercise Performance

According to one study, ashwagandha significantly improved the performance of their bench press by 44lbs, compared to a placebo group. In another study, ashwagandha was shown to improve velocity, power, and VO2 max in adults.

With exercise performance, ashwagandha is incredible. In fact, we are surprised that not many performance athletes talk about the benefits of Ashwagandha.

Ashwagandha and Insulin

According to one study, ashwagandha has been shown to improve insulin secretion and insulin sensitivity in muscle cells. This means that our cells are more responsive to insulin, benefitting our blood sugar levels, and our overall health.

Ashwagandha and Heart Health

Ashwagandha has some excellent benefits for heart health as well. According to one study, ashwagandha reduces bad cholesterol, helps the production of good cholesterol, and helps immune system health.

Ashwagandha and Fertility

Ashwagandha has shown promise in both men and women in regards to fertility. For men, one study showed improvements in seminal quality and motility. For women, one study showed that ashwagandha helped improve sexual function.

Using Ashwagandha

Recall that ashwagandha is an adaptogen, meaning that it must be taken consistently for benefits.

Here is what we recommend when taking ashwagandha:

  • Supplement with 300-500mg of ashwagandha daily.
  • Take ashwagandha with a meal.
  • Take ashwagandha consistently for weeks for the best effects.

Horse Power

Ashwagandha has a plethora of benefits, making it a very versatile supplement.

Here is a quick rundown of ashwagandha's benefits:

  • Ashwagandha has the ability to reduce anxiety, stress, and cortisol levels.
  • It can improve power, strength, and speed in exercise.
  • Ashwagandha has been shown to improve work performance.
  • It has been shown to reduce bad cholesterol, helps produce good cholesterol, and helps with immune health.
  • Ashwagandha is a strong herbal supplement for fertility.
  • It is used as an anti-inflammatory and improves insulin secretion.

Spark

As we mentioned in our post about Bacopa, we have formulated our favorite adaptogens into our Cognitive Igniter, Spark. Spark is our herbal adaptogenic nootropic that contains 300mg of ashwagandha. Take it every morning to truly spark your day.

You can get yours here.

Ashwagandha is a powerhouse of a herb, consisting of many benefits from health, fitness, strength, immune health, fertility, and more. We hope this has helped you realize the power of the "King of Ayurvedic Herbs".

Thanks for reading Reforged Legion!

Until next time, warriors!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



Also in LIFT Your Mood

5 Ways To Make Exercise Meaningful To You
5 Ways To Make Exercise Meaningful To You

by Tony Gjokaj April 25, 2023 3 min read

Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.

But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!

Here are five ways to make exercise more meaningful!

Read More
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight

by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Read More
5 Fast Food Hacks For Healthier Eating In 2022
5 Fast Food Hacks For Healthier Eating In 2022

by Tony Gjokaj September 05, 2022 4 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Read More