As we ease into the second year of the pandemic, it becomes more clear life may not go “back to normal” this fall as we’d hoped.
To say the least, this leaves us with feelings of frustration and anxiety. In fact, a meta-analysis found that 29.6% of people have felt stressed, 31.9% of people report anxiety, and 33.7% of people have reported depression during the pandemic.
As we transition into our “new normal,” many of us search for natural remedies to reduce stress, improve anxiety, and boost our immunity.
One of the more popular supplements to hit the scene during the pandemic is ashwagandha gummies. And, in particular, we recently wrote a review of goli ashwagandha gummies to help people decide if it's right for them because everyone is wanting to know if they're safe, effective and if they can help prevent disease. You can check out goli's website here.
Proponents of ashwagandha supplementation call it magic and claim that it helps with anxiety, weight loss, immunity, and more. But is there solid evidence to back up these claims?
The short answer is yes.
I love to stay up to date on the latest research to help my clients make informed decisions when choosing a supplement. In this article, I’ll discuss five proven health benefits of ashwagandha gummies. But before we dive in, I want to give you a brief rundown on its history (because it’s pretty interesting!).
What is ashwagandha?
Ashwagandha, also known as Indian ginseng or winter cherry, is a shrub that grows in Africa, India, and some parts of the Middle East.
It’s an adaptogenic herb used in traditional Ayurvedic medicine (the world’s oldest holistic health system!) to treat everything from inflammation to anxiety.
Surprisingly, there is a plethora of research to back up many health claims associated with ashwagandha supplementation.
What are ashwagandha gummies?
Ashwagandha gummies allow you to reap all of the incredible health benefits associated with ashwagandha in a tasty, easy-to-digest, convenient gummy form.
Depending on the brand you choose, some gummies also contain added vitamins and minerals to provide even more benefits.
High-quality gummies will have KSM-66 ashwagandha extract. This extract has the highest concentration of ashwagandha on the market and provides maximum health benefits.
What do ashwagandha gummies do?
Ashwagandha contains chemicals that may help reduce swelling, calm a restless mind, boost our immune system, and lower blood pressure. As a powerful adaptogen, it also promotes stress relief and is commonly used to combat physical and mental stress.
Ashwagandha also improves fertility in both males and females, reduces blood sugar levels, improves brain function, and increases muscle mass.
Who should NOT take ashwagandha?
Those who are pregnant or breastfeeding, have chronic diseases like diabetes, high blood pressure, thyroid disorders, or autoimmune disease should avoid use.
However, it’s important to never disregard speaking with a physician before beginning any new supplement.
The 5 main ashwagandha gummies benefits
Although there are many potential benefits of taking ashwagandha gummies, I want to talk about five of the main science-backed benefits of its supplementation today.
#1: Stress Relief
Ashwagandha has been used to treat stress for years. Although this claim has extensive research to back it up, I want to focus on one particular study that proves the powerful effect of ashwagandha on stress.One study looked at 64 subjects with a history of chronic stress over two months. Those who supplemented with 300 mg of ashwagandha had a 69% decrease in both stress and insomnia compared to 11% in the placebo-control group.
#2: Better Sleep
According to the CDC, over 30% of adults report sleeping less than the recommended amount of 7 hours each night.
Ashwagandha may help you sleep longer and get high-quality Zz’s at night.According to a newer control trial, supplementation of ashwagandha over six weeks improved sleep in 72% of subjects compared to 29% in those given the placebo.
#3: Better Immunity Health
Human studies have shown that ashwagandha increases the activity of natural killer cells. These are immune cells that fight off infection and maintain health.
A new study in 12 healthy male subjects suggests that both ashwagandha leaf and ashwagandha root extract have potent immunostimulatory properties.
This study participants also had an improved immune profile which suggests ashwagandha supplementation may help boost the immune system before and during infections.
Furthermore, there were no adverse events reported throughout the study.
#4: Weight Management
With chronic stress, our cortisol levels become elevated. Elevated cortisol levels can increase sugar cravings and result in weight gain.
A study from 2017 evaluated the safety of ashwagandha root extract on body weight and cravings in 52 chronically stressed individuals.
Those treated with ashwagandha extract had significantly reduced serum cortisol levels, food cravings, weight, and body mass index.
The study concluded ashwagandha root extract to be a safe and effective treatment to manage weight in chronically stressed individuals.
#5: Improved Physical Performance
A study on healthy male subjects by the Journal of the International Society of Sports Nutrition found that subjects treated with ashwagandha had significantly increased muscle mass and decreased body fat percentage.
They also were found to have increased muscle strength on both the bench press and the leg extension.
Researchers concluded that combining ashwagandha supplementation with a resistance training regimen may result in improved performance.
Is ashwagandha good for females?
Yes, ashwagandha can benefit females by relieving stress, helping with orgasms, and reproductive support.
From its weight loss benefits to spicing up your sex life with better orgasms and more satisfying sex, ashwagandha is often considered a female’s companion.
Is ashwagandha good for males?
Yes, ashwagandha can reduce depression, boost fertility, and increase testosterone in males.
Supplementing with ashwagandha is especially beneficial for males who strength train and are trying to gain muscle.
When should I take ashwagandha gummies?
The best time to take ashwagandha gummies is when it’s most convenient for you. It takes some time to kick in and work, so as long as you take it daily, you’ll still see benefits.
If you notice any stomach discomfort, consider taking it with meals or before bed.
Is it good to take ashwagandha daily?
Since ashwagandha takes time to begin to work, we should take it daily to see benefits such as improved blood sugar, enhanced mood, and improved stress and anxiety levels.
Exact doses vary based on needs, but most people should take 250-600 mg a day for at least one month to see benefits.
How long does it take for ashwagandha to take effect?
When combined with a healthy lifestyle and diet, ashwagandha can show positive benefits within two weeks.
For maximum health benefits, choose a high-quality ashwagandha supplement that is made with highly concentrated, full-spectrum ashwagandha extract.
Does ashwagandha cause weight gain?
Unlike many anti-anxiety medications, there isn’t much evidence to show weight gain as a side effect of taking ashwagandha. However, It’s always important to focus on improving your diet and exercising if you want to lose weight.
If you are someone who tends to skip meals when anxiety or depression strikes, you may see an increase in appetite due to an improved overall mood.
Does ashwagandha cause hair loss?
No, stress and hormone imbalances are two main causes of hair loss in women. Adding in a powerful adaptogen like ashwagandha can help you manage stress levels and promote healthy hair, all while reducing stress-induced hair loss and damage.
Ashwagandha Gummies vs Capsules vs Drops: Which is better?
As long as you choose a high-quality form, it comes down to personal preference and what you will actually take.
For me personally, I’ve ordered LOTS (and I mean, a lot!) of encapsulated vitamins. They usually sit on the shelf until I decide to deep clean and end up tossed in the trash.
As a busy mom, I tend to make sure my children are properly nourished, and I often put my health on the back burner and forget to take pills.
Gummy vitamins are an easy, convenient way to take supplements and are enjoyable compared to other forms. They are much better than drops and capsules and you're more likely to take them as well.
Final Verdict on Claimed Benefits of Ashwagandha Gummies
As a dietitian, I’m a little skeptical of a lot of supplements on the market.
However, there is an overwhelming amount of research to support the claimed benefits of ashwagandha supplementation.
Because of the extensive research, I believe ashwagandha gummies may benefit people looking for a natural way to reduce anxiety, stress and boost immunity during the pandemic (or anytime!).
If you are experiencing symptoms associated with stress and depression, it’s vital to speak with a physician as soon as possible about potential treatment options, including supplementation.
As new research emerges, I believe we will begin to uncover more about ashwagandha and its potential health benefits.
If you do decide to try ashwagandha gummies, be sure to give them time to work. Ashwagandha doesn’t have an immediate onset and may take a while to notice benefits.
And, as always, pair with a healthy lifestyle and diet for best results.