Proven Health Benefits of Ashwagandha

https://www.healthline.com/nutrition/ashwagandha

Potential benefits of ashwagandha include better athletic performance and sleep. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed.

Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.

People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration.

“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength.

Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”

The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. People use extracts or powder from the plant’s root or leaves to treat a variety of conditions, including anxiety and fertility issues.

Here are 8 potential benefits of ashwagandha, based on research.

1. May help reduce stress and anxiety

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha may help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).

It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.

Research suggests Ashwagandha supplements may help relieve stress and anxiety.

In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

Those who took the ashwagandha supplements also saw improvements in sleep quality compared with the placebo group.

Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.

Thus, early research suggests ashwagandha may be a helpful supplement for stress and anxiety.

However, a 2021 review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety. 

2. May benefit athletic performance 

Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.

One analysis of research included 12 studies in people who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.

Another analysis that looked at five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes.

VO2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness.

Having optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower risk of heart disease.

Additionally, ashwagandha may help increase muscle strength.

In a 2015 study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.

3. May reduce symptoms of some mental health conditions

Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.

In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo.

Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder.

A 2021 review concluded that ashwaghanda may help manage depression, anxiety, insomnia, and other mental health-related and neurological issues.

However, more research is needed into all these uses.

4. May help boost testosterone and increase fertility in men

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.

In one study, 43 males aged 40–70 with overweight and mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.

The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo.

Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in males with low sperm count.

It also increased sperm concentration and motility in males with normal sperm count.

However, more studies are needed.

5. May reduce blood sugar levels

Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.

A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.

The reason may be that certain compounds within ashwagandha — including one called withaferin A (WA) — have powerful antidiabetic activity and may help stimulate cells to take in glucose from the bloodstream.

However, research is limited at this time, and more well-designed studies are needed.

6. May reduce inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.

Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there’s some evidence ashwagandha may help reduce inflammatory markers in humans too.

In a 2021 study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo.

The treatment formulation also contained:

- 1 gram of giloy ghanvati (Tinospora cordifolia)
- 2 grams of swasari ras (a traditional herbo-mineral formulation)
- 0.5 grams of tulsi ghanvati (Ocimum sanctum)

However, research on ashwagandha’s potential effects on inflammation remain limited. 

7. May improve brain function, including memory

Taking ashwagandha may benefit cognitive function.

One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions it may benefit included:

- executive functioning
- attention
- reaction time
- performance on cognitive tasks

A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo:

- immediate and general memory
- attention
- information-processing speed

The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health.

However, more research is needed before experts can draw strong conclusions. 

8. May help improve sleep 

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.

For example, a study in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.

Additionally, one review of five high quality studies found that ashwagandha appeared to:

- have a small but significant positive effect on overall sleep quality
- reduce anxiety levels
- help people feel more alert when they woke up

The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.

Safety and side effects

Ashwagandha is likely safe for most people when used for up to 3 months, although its long-term effects are unknown.

However, ashwagandha may not be safe if a person:

- is pregnant, as high doses may lead to pregnancy loss
- is breastfeeding
- has hormone-sensitive prostate cancer
- is taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates
- is about to have surgery
- has an autoimmune or thyroid disorder
- has liver problems

Some people using ashwagandha supplements have reported the following adverse effectsTrusted Source:

- upper gastrointestinal discomfort
- drowsiness
- diarrhea
- vomiting

Ashwagandha’s effects may not be immediate, and you may have to take it for several months before noticing its effects.

Always speak with a doctor to ensure ashwagandha or other supplements are safe for you to use.

Dosage

Dosing recommendations for ashwagandha vary. For example, research has shown doses ranging from 250–1,250 mg per day to to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.

You can take ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.

Frequently asked questions

What are the benefits of taking ashwagandha?

Possible benefits of ashwagandha include:

- reducing stress
- improving sleep
- boosting athletic performance
- improving memory
- increasing male fertility
- reducing inflammation
- managing blood sugar

What happens when you take ashwagandha daily?

The effects of ashwagandha will take time to appear, so a healthcare professional may recommend taking one dose daily. However, the long-term effects are unknown, and experts only recommend using it for up to 3 months.

Who should not take ashwagandha?

Ashwagandha may not be safe:

- during pregnancy
- while breastfeeding
- if you have prostate cancer, thyroid problems, or an autoimmune condition
- if you are about to have surgery
- if you have liver problems
- if you are taking benzodiazepines or other medications

Always check with a healthcare professional before using ashwagandha.

Why is Ashwagandha not FDA-approved?

Since Ashwagandha is a natural herbal supplement, it is not regulated by the U.S. Food and Drug Administration (FDA).

The bottom line

Ashwagandha is an ancient medicinal herb with various possible health benefits.

Study findings suggest that it may help reduce anxiety and stress, support restful sleep, and even improve cognitive functioning in certain populations.

Ashwagandha is likely safe for most people in the short term. However, it’s not appropriate for everyone, so it’s important to talk with a healthcare professional before adding ashwagandha to your routine.

Now reading Time magazine Vol. 130 No. 8: Sensational Steve Martin (August 24, 1987)…

Now listening to Muramasa: The Demon Blade by Yoshimi Kudo, Noriyuki Kamikura, Mitsuhiro Kaneda, Kimihiro Abe, Azusa Chiba, Hitoshi Sakimoto, Masaharu Iwata and 2010: The Year We Make Contact by David Shire...

On Broadway in Vancouver. Winter of 2018.

Broadway is a major east-west thoroughfare in the city of Vancouver, British Columbia, Canada. In Vancouver's numbered avenue grid system, it runs in place of a 9th Avenue, between 8th and 10th. The street has six lanes for most of its course. Portions of the street carry the British Columbia Highway 7 designation.

The route begins as "West Broadway" at the intersection of Wallace Crescent and 8th Avenue, in the affluent residential neighbourhood of West Point Grey, a few kilometres east of the University of British Columbia (UBC). Past Alma Street, Broadway takes over from 10th Avenue as one of Vancouver's major thoroughfares, as it enters Greek West Broadway (or Greektown) section of Vancouver's Kitsilano district. East of here are several blocks of generally trendy, upscale shops interspersed with low-rise apartment blocks and small supermarkets. The surrounding neighbourhoods generally consist of large, older homes dating from the early twentieth century, many of which have been subdivided into rental suites.

As Broadway approaches Arbutus Street, the commercial establishments become larger before transitioning into a mix of small to mid-size apartment blocks. East of Burrard Street, the apartment blocks get progressively taller, and commercial establishments larger and busier. Between Burrard and Main Street, Broadway can be considerably congested by vehicular traffic. Past Granville Street, Broadway yields completely to medium-to-large commercial structures and high-rise apartments and condominiums. Between Cambie and Main, the commercial establishments become smaller and somewhat more downscale.

At Ontario Street, two blocks west of Main, the route becomes "East Broadway." After bisecting Main and Kingsway, traffic on Broadway eases somewhat, and the character returns to a mix of small-to-medium apartment buildings and commercial establishments, interspersed with older homes - all considerably less affluent than those to the west. At Commercial Drive, Broadway passes by the Commercial–Broadway SkyTrain Station. Past here for several blocks, the neighbourhood consists predominantly of older residential homes.

As Broadway travels east of Renfrew Street, the neighbourhood once again becomes mixed, with older homes to the north and larger industrial, commercial, and warehouse establishments to the south. Broadway finally ends at Cassiar Street, just short of the Vancouver-Burnaby boundary, where it becomes the Lougheed Highway. 

Broadway was created at the turn of the 20th century, along with other gridded roads south of False Creek, to meet the needs of an expanding population in Vancouver. The name of the route was changed from 9th Avenue to Broadway in 1909, at the behest of merchants around Main Street (at that time the hub of Vancouver commerce), who felt that it bestowed a more cosmopolitan air. Commercial establishments originally spread out around the intersections of Cambie and Main Streets, while the character of the rest of the route remained predominantly single-family dwellings.

By the 1970s, the length of Broadway had become a major arterial route in Vancouver, conveying commuters from downtown to the neighbourhoods of the west and east sides. With the growth of UBC and the expansion of the Vancouver General Hospital (one block south of Broadway between approximately Oak and Cambie), traffic demands accelerated. In the 1990s, the agency then responsible for public transit in Greater Vancouver — BC Transit — introduced an express bus route, the 99 B-Line, to help reduce congestion. The Vancouver transportation plan for Broadway notes that congestion is such that the bus service is at capacity, and will not be eased until a new rapid transit line is built paralleling the street. It is anticipated that the SkyTrain's Millennium Line will be extended to Central Broadway by 2021; the extension is expected to connect with Canada Line at Broadway-City Hall Station, at the intersection of Broadway and Cambie Street.

 

Outrage Erupts Over Demolition of Iconic Midcentury Craig Ellwood Home in Brentwood

https://westsidetoday.com/2024/04/21/outrage-erupts-over-demolition-of-iconic-midcentury-craig-ellwood-home-in-brentwood/

Preservationists lamented last year when another treasure of L.A.’s midcentury modern architecture vanished, this time with little warning. Situated on one of Brentwood’s most desirable streets, the Zimmerman House was sadly demolished. 

Recently, outrage has risen on the Internet as architecture fans and Angelenos who love the city’s history have discovered that Chris Pratt and Katherine Schwarzenegger had the architectural marvel and beloved mid-century estate demolished. 

Twitter users said, “It’s sad to see icons of modernism needlessly destroyed by insensitive McMansion seekers.” and “truly the *worst* Chris.”

The Los Angeles Conservancy posted a demolition alert on January 11 of this year, which said, “We recently learned about the proposed demolition of this 1950 Modernist residence at 400 North Carmelina Avenue in Brentwood. Designed by Emiel Becsky and working within architect Craig Ellwood’s office, he created a one-story, nearly 3,000 sq. ft. residence that appears to be highly intact and a noteworthy example of Modernist design from this era. The City’s SurveyLA program identified it as potentially historic, yet no protections are currently afforded.”

Martin and Eva Zimmerman commissioned the architect Ellwood to build their home in 1949, which was completed in 1950. The home was a showplace featured in architectural magazines; the estate’s outdoor spaces were curated by landscape designer Garrett Eckbo. 

The estate was sold in 1968 and then again in 1975, when it fetched $205,000 when it was purchased by screenwriter and showrunner Sam Rolfe and his wife, Hilda. Hilda Rolfe said that her husband “created 13 in all, including Have Gun – Will Travel, The Man From U.N.C.L.E., and The Manhunter.” as quoted by The New York Times. 

The home was sold in an off-market sale for $12.5 million after Hilda Newman-Rolfe died in 2022. The secret buyers were Pratt and Schwarzenegger, who promptly razed the midcentury structure to construct a new mansion. According to the Robb Report, the permits for the new mansion stated that the architect, Ken Ungar, famous for the modern farmhouse-style mansions that are going up all over the city, is designing their new home. 

The couple likely chose to destroy the home for the simple reason that the now vacant lot is close to the estate of Katherine Schwartzeneggar’s mother, Maria Shriver, on North Carmelina Drive. Pratt and Schwarzenegger are still living in their mansion in the Pacific Palisades until their new mansion is completed.

Operator Please - Back And Forth (Official HD)

"Back And Forth" is the second single from Operator Please's 2010 album "Gloves".

17 Science-Based Benefits of Omega-3 Fatty Acids

https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

Omega-3 fatty acids have been linked to many health benefits. In particular, they may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.

Omega-3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.

Here are 17 health benefits of omega-3 fatty acids that are supported by science.

1. May benefit depression and anxiety

Depression is one of the most common mental disorders in the world. Symptoms often include sadness, lethargy, and a general loss of interest in life.

Anxiety, another common disorder, is characterized by feelings of fear, panic, and restlessness.

Research suggests people who consume omega-3s regularly are less likely to have depression. What’s more, studies in people with depression and anxiety suggest that omega-3 supplements may improve symptoms.

There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of the three, EPA appears to be the most beneficial for depression.

2. May improve eye health

DHA, a type of omega-3, is a major structural component of the retina of your eye. When you don’t get enough DHA, vision problems may arise.

Interestingly, getting enough omega-3 is also linked to a reduced risk of macular degeneration, one of the leading causes of permanent eye damage and blindness worldwide.

3. Could promote brain health during pregnancy and early life

Omega-3s are crucial for brain growth and development in infants.

Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including:

- improved cognitive development
- better communication and social skills
- fewer behavioral problems
- decreased risk of developmental delay

However, more research is needed, as some studies have produced mixed results.

4. May improve risk factors for heart disease

Heart attacks and strokes are the world’s leading causes of death.

Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption.

Since then, omega-3 fatty acids have been tied to numerous benefits for heart health.

These benefits include:

- Triglycerides: Omega-3s can significantly reduce levels of triglycerides.
- HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels.
- Blood clots: Some older research suggests that omega-3s can prevent blood platelets from clumping together, which can help prevent the formation of harmful blood clots.
- Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response.

For some people, omega-3s can also lower LDL (bad) cholesterol. However, evidence is mixed, as some studies find increases in LDL cholesterol levels.

Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes, and many studies find no benefit.

5. May reduce symptoms of ADHD in children

Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity, and impulsivity. Some research has found that children with ADHD have lower blood levels of omega-3 fatty acids than those without ADHD.

What’s more, numerous older studies suggest that omega-3 supplements could help reduce the symptoms of ADHD. In particular, omega-3s may help improve inattention and task completion. They might also decrease hyperactivity, impulsiveness, restlessness, and aggression.

However, more research is needed, as other studies have found no benefit of omega-3 supplementation on ADHD symptoms.

6. Could reduce symptoms of metabolic syndrome

Metabolic syndrome is a collection of conditions, such as central obesity — also known as belly fat — as well as high blood pressure, high triglycerides, high blood sugar, and low HDL (good) cholesterol levels. It is a major public health concern because it increases your risk of many other illnesses, including heart disease and diabetes.

Some research suggests that omega-3 fatty acids could help improve blood sugar levels, inflammation, and heart disease risk factors in people with metabolic syndrome.

7. May reduce inflammation

Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.

However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation. Long-term inflammation may contribute to almost every chronic illness, including heart disease and cancer.

Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. Studies have consistently observed a connection between omega-3 supplementation and reduced inflammation.

8. Might benefit autoimmune diseases

In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and starts attacking them. Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas.

According to one study from 2017, increased intake of several types of fatty acids during infancy, including DHA, was linked to a lower risk of type 1 diabetes-associated autoimmunity later in life.

Omega-3s may also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis, but more research is needed.

9. Could improve mental disorders

Low omega-3 levels have been reported in people with psychiatric disorders. Research suggests supplementing with omega-3 fatty acids has been shown to decrease violent behavior.

Some studies also suggest that omega-3 supplements can improve symptoms in people with both schizophrenia and bipolar disorder.

However, more research is needed, as other studies have found conflicting results.

10. May help prevent age-related mental decline and Alzheimer’s disease

Many people experience a decline in brain function as they get older.

Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease. One review of controlled studies suggests that omega-3 supplements may be beneficial at the onset of disease when the symptoms of AD are very mild. However, More research is needed on omega-3s and brain health.

11. May help prevent cancer

Cancer is one of the leading causes of death in the United States, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.

Some older studies suggest omega-3 consumption may be associated with a reduced risk of prostate cancer, breast cancer, and colon cancer. However, not all studies have reported the same results, and the NIH reports a large clinical trial found that omega 3s do not reduce your risk of cancer.

12. Could reduce asthma in children

Asthma is a chronic lung disease with symptoms like coughing, shortness of breath, and wheezing. Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs.

Asthma rates in the United States and around the world have been rising over the past few decades. A 2018 study found an association between omega-3 consumption and a lower risk of asthma in children.

13. May reduce fat in your liver

Metabolic-associated steatotic liver disease (MASLD) (formerly called non-alcoholic fatty liver disease) is a common condition characterized by the accumulation of fat in the liver. It is believed to affect 25% of the global population and is considered the leading cause of several other liver conditions, including cirrhosis, or liver scarring.

However, research suggests that supplementing with omega-3 fatty acids may help reduce liver fat and inflammation in people with NAFLD.

14. May improve bone and joint health

Osteoporosis and arthritis are two common disorders that affect your skeletal system. Research suggests omega-3s may help improve bone strength by boosting the amount of calcium in your bones.

Theoretically, this could lead to a reduced risk of osteoporosis. However, more research is needed, as studies have had mixed results on the effects of omega-3 fatty acids on bone health.

Omega-3s may also help treat arthritis. According to one review of six studies, omega-3 supplements were able to significantly reduce pain in people with osteoarthritis of the synovial joints. However, more large, high quality studies should be conducted to understand how omega-3 fatty acids may impact bone and joint health.

15. Might help alleviate menstrual pain

Menstrual pain occurs in your lower abdomen and pelvis and often radiates to your lower back and thighs. It can significantly affect your quality of life. However, studies suggest that people who consume the most omega-3s may have milder menstrual pain.

A 2023 meta-analysis of twelve studies determined that an omega-3 supplement reduced pain and the need for pain relievers during menstruation.

16. May improve sleep

Good sleep is one of the foundations of optimal health. Sleep deprivation has been linked to many diseases, including obesity, diabetes, and depression.

In some older studies, low levels of omega-3 fatty acids were also associated with sleep problems in children and obstructive sleep apnea in adults. Additionally, low levels of DHA are linked to lower levels of the hormone melatonin in some animal studies, which helps you fall asleep. However, further research in humans is needed.

Studies in both children and adults also suggest that supplementing with omega-3 may improve certain aspects of sleep and protect against sleep disturbances.

17. Could support skin health

DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin.

EPA also benefits your skin in several ways, including:

- promoting skin hydration
- preventing hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms
- protecting against premature aging of your skin
- reducing the risk of acne

Animal studies suggest that omega-3s may also help protect your skin against sun damage. However, this doesn’t mean that you should use omega-3 supplements in place of sunscreen.

Takeaway

Omega-3 fatty acids are vital for optimal health. The best way to ensure robust omega-3 intake is to get them from whole foods, such as fatty fish, 2 times per week.

However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement two to three times a week. For people deficient in omega-3, this is an affordable and effective way to improve health.