6 Essential Supplements Everyone Should Take

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 Essential nutrients

Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health Organisation, The Trusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

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While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of your diet protein, carbohydrates, and fat which provide your body with energy.

Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients.

1. Protein

Protein is having its moment, and not just in the workout community. But all of the hype is for a good reason. Protein is essential for good health.

Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.

A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance.

All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

Proteins are made of up different amino acids. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to function properly.

The good news is that you don’t need to eat all of the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day.

Healthy sources

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains. Exactly how much protein you need daily depends on a variety of factors including how active you are, and your age.

Despite the growing popularity of high-protein diets, there haven’t been enough studies to prove that they’re healthier or can influence weight loss, according to the Mayo Clinic.

2. Carbohydrates

Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease, according to the Mayo Clinic.

Carbohydrates should make up 45 to 65 percent of your total daily calories, according to the Dietary Guidelines for Americans, The Trusted Source

.

Healthy sources

Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

3. Fats

Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet.

According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

Yes, fat is high in calories, but those calories are an important energy source for your body.

The Dietary Guidelines for AmericansTrusted Source

recommends that 20 to 35 percent of your daily calories come from fat, but the World Health OrganisationTrusted Source

suggests keeping it under 30 percent of your calories.

Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

Healthy sources

The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make. You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based fats in the form of medium-chain triglycerides which impart health benefits like faster utilization by organs as fuel and appetite control.

Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.

4. Vitamins

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.

Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Many Americans do not get enough of many essential vitamins. Vitamins are essential for healthy vision, skin, and bones.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.

Healthy sources

If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you likely don’t need to take vitamin supplements.

5. Minerals

Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

6. Water

You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your concentration and physical performanceTrusted Source

References & Trusted Sources:| WHO| Mayo Clinic | Britannica |USA Dietary Guidelines |

Essential Supplements that Required After 40

This is why after you turn 40 you need some vitamins. Your body, regardless of your gender has several special needs while ageing. There are certain vitamin deficiencies that a lot of 40 plus people suffer from. Hence there are vitamin supplements that you need to deal with all the changes that your body is undergoing. Here are some of these vitamins nutrieat recommends but not insist to consume without advise of your doctor.

Calcium

With age, you can start to lose more of this mineral than you absorb. That can make your bones break more easily (osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells, and blood vessels work right. You get most of it from your bones, which get it from food. Women over 50 and men over 70 should get about 20% more than other adults. Milk, yogurt, and cheese are good sources.

Vitamin B12

It helps make blood and nerve cells. You get it naturally from animal foods like meat, fish, eggs, and dairy. Pills, shots, and “B12-fortified” foods, like breakfast cereal, are other sources. Most Americans eat enough, but age can change that. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods. Antacids, some meds, and weight loss surgery can contribute to a lack of B12.

Vitamin D

Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves, and immune system work right. Most people get some vitamin D from sunlight. But your body is less able to convert sun’s rays to vitamin D as you age. It’s harder to get this vitamin from foods, but fatty fish like salmon, mackerel, and sardines are a good source.

Magnesium 

It helps your body make protein and bone, and it keeps your blood sugar stable. You can get it from nuts, seeds, and leafy greens. But older people tend to eat less of it. Plus, they're more likely to have long-term health conditions or take many medications, both of which may leave you short of magnesium.

Vitamin B6

Your body uses it to fight germs and to make energy. It also helps babies’ brains grow. You need more B6 as you get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver, fatty fish and fortified breakfast cereals.

Probiotics

These “friendly” bacteria are good for your gut. You get them from fermented foods like yogurt or sauerkraut, or from supplements. They can help with digestive issues like diarrhoea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if you’re healthy. But talk to your doctor first if you have any medical issues or a weakened immune system.

Omega-3s

These fatty acids are called “essential” because your body can’t make them. They’re important for your eyes, brain, and sperm cells. They also could help protect against age-related disease like Alzheimer’s, arthritis, and macular degeneration, which can cause blindness. Unless your doctor says otherwise, it’s best to get your omega-3s from food like fatty fish, walnuts, canola oil, or flaxseed.

Zinc

Many American seniors don’t get enough of this under-appreciated micronutrient. It helps your sense of smell and taste, and fights infections and inflammation -- all important jobs in older bodies. Zinc also may protect your vision. Oysters are far and away the best source of this mineral. Otherwise, you can get it from beef, crab, and fortified breakfast cereals.

Selenium

It protects your cells from damage and infection, and keeps your thyroid working the right way. Selenium also can keep your muscles strong, and may help prevent age-linked illnesses like dementia, some types of cancer, and thyroid disease. Just one or two Brazil nuts a day should be enough. Don’t overdo it. Too much selenium can make your hair fall out and turn your nails brittle.

Potassium

Potassium plays a part in almost everything inside your body, including your heart, kidneys, muscles, and nerves. It also may help protect against stroke, high blood pressure, and osteoporosis. Many Americans don’t get enough. Dried apricots, bananas, spinach, milk, and yogurt are good sources. Ask your doctor before you take supplements. They can interfere with medications for high blood pressure, migraine, and other conditions.

Folate

This natural form of vitamin B9 is in leafy greens, nuts, beans, and other foods. Pregnant women take a lab-made form of vitamin B9 called folic acid to help prevent birth defects. Folate helps with cell growth and may protect against stroke and certain cancers. Most Americans get enough. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can raise your odds of having colon cancer or nerve damage.

Fibre

You probably know fibre is good for you. But did you know it’s even more important as you age? Fibre helps protect against strokes, helps you poop more regularly, and lowers your cholesterol and blood sugar big benefits in older bodies. Women over 50 should get at least 21 grams a day, while men need 30 grams, but most people don’t get that much. That’s equal to about 6-8 servings of whole grains, or 8-10 servings of vegetables.

Where to Get Them

Whether it’s vitamins, minerals, or fibre, it’s best to get them from foods instead of pills. But that can be a challenge for some older Americans, especially if you don’t eat a balanced diet. You’re most likely to lack vitamin D, potassium, calcium, or dietary fibre. If you think you need more than you can get from food, talk to your doctor about supplements that will be safe with your meds, diet, and health.

Multivitamins

There’s little, if any, proof that multivitamins benefit seniors who are otherwise healthy. Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don’t need them.

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Vegiterian Children's Needs Supplement? Know the facts ..

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Vitamins and minerals are important for healthy growth and development in children. Children who eat a well-balanced diet usually do not need a vitamin or mineral supplement. However, some children are at risk for deficiencies and may need a supplement.

When to Supplement

Children who follow vegetarian or vegan diets may need to supplement with vitamin B12 since it's only found in animal-based foods. Children who have celiac disease are at a higher risk for nutritional deficiencies and may need supplements. Additionally, children who have a poor appetite, drink a lot of sugar-sweetened beverages, take certain medications or have chronic medical conditions that interfere with intake may need a supplement.

Important Considerations

Parents should strive for a well-rounded diet to ensure their child meets the daily recommended vitamin and mineral intakes. A balanced diet includes dairy or dairy alternatives, fruits and vegetables, whole grains and protein foods such as poultry, fish, eggs, nuts and legumes including beans and lentils. While all vitamins and minerals are important for growth and development, some are especially critical for children.

According to the American Academy of Paediatrics, most children do not get enough iron and calcium from their diets. Iron is found in beef, pork, turkey, beans and spinach. Iron helps build muscle and is needed to produce red blood cells. Signs of low iron levels include a lack of energy, nervousness and increased infections. Calcium is needed to grow healthy bones. It is found in milk, sardines and fortified plant-based beverages and juices, with smaller amounts in broccoli and spinach. A lack of calcium can lead to poor growth and osteoporosis later in life.

Other vitamins of concern are vitamin D, vitamin A and the B vitamins. Vitamin D controls the absorption of calcium and aids in the development of bones and teeth. Vitamin D is produced in the body after sunlight exposure and found in some foods, including fortified dairy and dairy alternatives, egg yolks and fish oils. Children who consume less than 32 ounces of vitamin D-fortified milk or dairy alternatives daily may need a supplement to meet recommended amounts. Excessive intake is not beneficial and drinking more than 32 ounces of milk can cause low iron in the body. B vitamins help with metabolism and energy and are found in animal products such as meat, eggs and dairy, as well as nuts, beans and soybeans. Vitamin A is important for normal growth and promotes healthy skin and eyes, immunity, and tissue and bone repair. Good sources include yellow and orange vegetables, milk, cheese and eggs.

Seek Advice First

Discuss supplements with your child's health care provider before giving them to your child. Taking large amounts of vitamins that exceed the recommended daily amount can be toxic and lead to symptoms such as nausea, headaches or diarrhoea. Always store supplements out of reach from children. Thousands of children are taken to the emergency room each year after taking a vitamin or mineral while unsupervised. Supplement bottles are not required to have child-proof lids. In addition, supplement ingredients are not as closely monitored as prescription drugs by the Food and Drug Administration, so always practice caution when supplements are in the home with small children.

While there are circumstances when supplements may be needed, getting vitamins and minerals through food and drink should be the goal for growing children. If you feel your child may need a supplement, consult their health care provider.

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Support Your food With Essential Nutritions

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Good nutrition is essential to a strong immune system, which may offer protection from seasonal illness and other health problems. No one food or supplement can prevent illness but you may help support your immune system by including these nutrients in your overall eating plan on a regular basis.

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Protein plays a role in the body's immune system, especially for healing and recovery. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labeled "vitamin A fortified," such as milk or some cereals.

Vitamin C supports the immune system by stimulating the formation of antibodies. Include more sources of this healthy vitamin by choosing citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.

Vitamin E works as an antioxidant and may support immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.

Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Other nutrients, including vitamin B6, B12, copper, folate, selenium and iron also may support immune response and play a role in a healthful eating style.

Obtaining these nutrients from foods is preferred, so be sure to speak with your health care provider or a registered dietitian nutritionist before taking any supplements.

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Weight Lose Just Drinking More Water

For a long time, drinking water has been thought to help with weight loss.

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In fact, 30–59% of US adults who try to lose weight increase their water intake (1Trusted Source, 2Trusted Source). 

Many studies show that drinking more water may benefit weight loss and maintenance (3Trusted Source).

Drinking Water Can Make You Burn More Calories

Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water. 

Drinking water increases the amount of calories you burn, which is known as resting energy expenditure (4Trusted Source).

In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes (5Trusted Source, 6Trusted Source).

Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water (7Trusted Source).

A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss (8Trusted Source). 

Since these women didn't make any lifestyle changes except to drink more water, these results are very impressive.

Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories ― or over 2 kg (4.4 lbs) of fat.

Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat (8Trusted Source, 9Trusted Source, 10Trusted Source).

These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.

Drinking 0.5 litres of water may increase the amount of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.

Drinking Water Before Meals Can Reduce Appetite

Some people claim that drinking water before a meal reduces appetite. 

There actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults (11Trusted Source).

Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period (4Trusted Source, 11Trusted Source).

In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water (4Trusted Source).

Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13% (12Trusted Source).

Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.

Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss.

Drinking More Water Can Reduced Calorie Intake and a Lower Risk of Weight Gain

Since water is naturally calorie-free, it is generally linked with reduced calorie intake.

This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar (13Trusted Source, 14Trusted Source, 15Trusted Source).

Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake, on average (16Trusted Source, 17Trusted Source).

Drinking water may also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 lbs) every 4 years (18Trusted Source).

This amount may be reduced by: 

• Adding 1 cup of water: Increasing your daily water consumption by 1 cup may reduce this weight gain by 0.13 kg (0.23 lbs).
• Replacing other drinks with water: Substituting a serving of a sugar-sweetened beverage with 1 cup of water may reduce the 4-year weight gain by 0.5 kg (1.1 lbs). 

It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese (17Trusted Source, 3Trusted Source).

A recent, school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons about water consumption for 2nd and 3rd graders. 

After one school year, the risk of obesity had been reduced by a whopping 31% in the schools where water intake was increased (19Trusted Source).

Drinking more water may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.

How Much Water Should You Drink?

Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 litres) per day. 

However, this number is completely random. As with so many things, water requirements depend entirely on the individual (Saurce20). 

For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.

Older people and breast-feeding mothers also need to monitor their water intake more closely (21Trusted Source).

Keep in mind that you also get water from many foods and beverages, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.

As a good rule of thumb, you should always drink water when you're thirsty, and drink enough to quench your thirst.

If you find you have a headache, are in a bad mood, are constantly hungry or have trouble concentrating, then you may suffer from mild dehydration. Drinking more water may help fix this (22Trusted Source, 23Trusted Source, 24Trusted Source).

Based on the studies, drinking 1-2 litres of water per day should be sufficient to help with weight loss.

Also, it is not recommended to drink too much water either, as it may cause water toxicity. This has even caused death in extreme cases, such as during water drinking contests.

According to the studies, 1–2 litres of water per day is enough to assist with weight loss, especially when consumed before meals.

Water can be really helpful for weight loss.

It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.

The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

However, keep in mind that you're going to have to do a lot more than just drink water if you need to lose a significant amount of weight.

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Ashwagandha :The immunity Bomb Find out scientific facts

Ashwagandha is an ancient medicinal herb with multiple health benefits. It can reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function.

Image Credit: nutrieat.org Aswagandha 

Supplementing with ashwagandha may be an easy and effective way to improve your health and quality of life.. It’s classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. For example, it can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression.

Here are scientific benefits of ashwagandha:

1. Is an ancient medicinal herb

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

It has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration Ashwagandha is Sanskrit for smell of the horse, which refers to both its unique smell and 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 North Africa. Extracts or powder from the plant's root or leaves are used to treat a variety of conditions.

Many of its health benefits are attributed to its high concentration of with anolides, which have been shown to fight inflammation and tumour growth. Ashwagandha is a prominent herb in Indian Ayurvedic medicine and has become a popular supplement due to its health benefits.

2. Can reduce blood sugar levels

In several studies, ashwagandha has been shown to lower blood sugar levels. Also, several human studies have suggested that it can reduce blood sugar levels in both healthy people and those with diabetes.

Limited evidence suggests that ashwagandha reduces blood sugar levels through its effects on insulin secretion and sensitivity.

3. Might have anticancer properties

Animal and test-tube studies have found that withaferin ― a compound in ashwagandha ― helps induce apoptosis, which is the programmed death of cancer cells

First, withaferin is believed to promote the formation of reactive oxygen species (ROS) inside cancer cells, disrupting their function. Second, it may cause cancer cells to become less resistant to apoptosis Trusted  2, Source 1, Animal studies suggest that it may help treat several types of cancer, including breast, lung, colon, brain, and ovarian cancer, Trusted Source 3, 

In one study, mice with ovarian tumors treated with withaferin alone or in combination with an anti-cancer drug showed a 70–80% reduction in tumor growth. The treatment also prevented the spread of cancer to other organs  Trusted Source 4, Although no evidence suggests that ashwagandha exerts similar effects in humans, the current research is encouraging.

4. Can reduce cortisol levels

Cortisol is known as a stress hormone given that your adrenal glands release it in response to stress, as well as when your blood sugar levels get too low. Unfortunately, in some cases, cortisol levels may become chronically elevated, which can lead to high blood sugar levels and increased fat storage in the abdomen. Studies have shown that ashwagandha may help , Trusted Source 5, Trusted Source 6, In one study in chronically stressed adults, those who supplemented with ashwagandha had significantly greater reductions in cortisol, compared with the control group. Those taking the highest dose experienced a 30% reduction, on average. ashwagandha supplements may help lower cortisol levels in chronically stressed individuals.

5. May help reduce stress and anxiety

Ashwagandha is perhaps best known for its ability to reduce stress. Researchers have reported that it blocked the stress pathway in the brains of rats by regulating chemical signaling in the nervous system Trusted  7, Source 8,

Also, several controlled human studies have shown that it can reduce symptoms in people with stress and anxiety disorders Trusted Source 9. Ashwagandha has been shown to reduce stress and anxiety in both animal and human studies.

6. May reduce symptoms of depression

Although it hasn't been thoroughly studied, a few studies suggest ashwagandha may help alleviate depression Trusted Source 10, Trusted Source 11,

In one controlled 60-day study in 64 stressed adults, those who took 600 mg of high-concentration ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase  Trusted Source 12

 

7. Can boost testosterone and increase fertility in men

Ashwagandha supplements may have powerful effects on testosterone levels and reproductive health Trusted 13, Source 14, Trusted Source 15, Trusted Source 16,

In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What's more, the treatment led to a significant increase in testosterone levels 17.

Ashwagandha helps increase testosterone levels and significantly boosts sperm quality and fertility in men.

8. May increase muscle mass and strength

Research has shown that ashwagandha may improve body composition and increase strength Trusted Source 18, Trusted Source 19, Trusted Source 20.

In a study to determine a safe and effective dosage for ashwagandha, healthy men who took 750–1,250 mg of pulverized ashwagandha root per day gained muscle strength after 30 days Trusted Source 21.

In another study, those who took ashwagandha had significantly greater gains in muscle strength and size. It also more than doubled their reductions in body fat percentage, compared with the placebo group Trusted Source 22.

Ashwagandha has been shown to increase muscle mass, reduce body fat, and increase strength in men.

9. May reduce inflammation

Several animal studies have shown that ashwagandha helps decrease inflammation Trusted Source 23, Trusted Source 24, Trusted Source 25.

Studies in humans have found that it increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy. Trusted Source 26, Trusted Source 27,

Ashwagandha has been shown to increase natural killer cell activity and decrease markers of inflammation.

10. May lower cholesterol and triglycerides

In addition to its anti-inflammatory effects, ashwagandha may help improve heart health by reducing cholesterol and triglyceride levels.

Animal studies have found that it significantly decreases levels of these blood fats. One study in rats found that it lowered total cholesterol and triglyceride levels by 53% and nearly 45%, respectively Trusted Source 28.

While controlled human studies have reported less dramatic results, they have observed some impressive improvements in these markers Trusted Source 27, Trusted Source 28, Trusted Source 29.

In a 60-day study in chronically stressed adults, the group taking the highest dosage of standardized ashwagandha extract experienced a 17% decrease in LDL (bad) cholesterol and an 11% decrease in triglycerides, on average

Ashwagandha may help reduce the risk of heart disease by decreasing cholesterol and triglyceride levels.

11. May improve brain function, including memory

Test-tube and animal studies suggest that ashwagandha may mitigate memory and brain function problems caused by injury or disease Trusted Source 30, Trusted Source 31,  Trusted Source 32, Trusted Source 33

Research has shown that it promotes antioxidant activity that protects nerve cells from harmful free radicals.

In one study, rats with epilepsy that were treated with ashwagandha had nearly a complete reversal of spatial memory impairment. This was likely caused by a reduction in oxidative stress Trusted Source 34.

Although ashwagandha has traditionally been used to boost memory in Ayurvedic medicine, only a small amount of human research has been conducted in this area.

Another 8-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention Trusted Source 35.

Ashwagandha supplements may improve brain function, memory, reaction time, and the ability to perform tasks.

12. Is safe for most people and widely available

Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.

However, certain individuals should not take it, including pregnant and breastfeeding women.

People with autoimmune diseases should also avoid ashwagandha unless authorized by a healthcare provider. This includes people with conditions like rheumatoid arthritis, lupus, Hashimoto's thyroiditis, and type 1 diabetes.

Additionally, those on medication for thyroid disease should be careful when taking ashwagandha, as it may increase thyroid hormone levels in some people.

It may also decrease blood sugar and blood pressure levels, so medication dosages may need to be adjusted if you take it.

The recommended dosage of ashwagandha depends on the type of supplement. Extracts are more effective than crude ashwagandha root or leaf powder. Remember to follow instructions on labels or ask before to your doctor once before consume.

Standardized root extract is commonly taken in 450–500-mg capsules once or twice daily.

It’s offered by several supplement manufacturers and available from various retailers, including health food stores and vitamin shops.

Although ashwagandha is safe for most people, certain individuals shouldn't use it unless authorised to do so by their healthcare provider. Standardised root extract is commonly taken in 450–500-mg capsules once or twice per day. nutrieat have not aware health condition to nutrieat readers so please once advice your doctor before consumption.

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