Imagine feeling more refreshed, recovering faster after exercise, and sleeping better... all without making big changes to your daily routine!
A new study suggests that ashwagandha, a natural herb long used for stress and energy support, could offer these benefits.
While it’s commonly used by athletes, research has now found that it may be particularly effective for female athletes looking to improve their recovery and sleep quality.
But what does this mean for you? Whether you're an active person, someone who struggles with sleep, or just looking to feel less fatigued, this study might offer insights that could help you.
Why is ashwagandha becoming popular?
Ashwagandha (Withania somnifera) is an ancient herb known for its ability to reduce stress, boost energy, and improve focus.
It works by helping to balance hormones and reduce the effects of stress on the body.
Many athletes take it to help with recovery after exercise, but until now, most research has been focused on men. This new study gives insight into how ashwagandha can help female athletes perform at their best.
The study: how ashwagandha helps female athletes
The study included 30 professional female footballers who were divided into two groups:
One group took 600 mg/day of ashwagandha root extract
The other group took a placebo (a harmless substance with no effect)
The study lasted for 28 days, and researchers tested the athletes on three occasions: at the start (day 1), halfway through (day 14), and at the end (day 28). The tests measured:
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Physical performance: including jump height and hand grip strength.
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Total recovery score: looking at things like nutrition, hydration, sleep, rest, and physical activity.
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Stress and fatigue levels: using the Hooper index, which measures stress, soreness, and sleep quality.
These tests were done the day after a football match to see how well the athletes recovered.
Can ashwagandha really help sleep and recovery?
The study found some exciting results:
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Faster recovery: Athletes who took ashwagandha recovered better than those who didn’t. This means they felt less tired, had less soreness, and were able to perform well sooner after matches.
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Improved sleep quality: The athletes who took ashwagandha slept better than those who didn’t. This improvement was already noticeable after just 14 days.
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No big changes in physical performance: The tests didn’t show major improvements in things like jumping ability or grip strength, but better recovery and sleep can help athletes feel stronger and perform consistently over time.
What this means for you
You don’t have to be a professional athlete to benefit from ashwagandha! Logistically, it can be easier to have a control group in this profession, but we're all human so results can be relevant for people from all walks of life.
So whether you work out regularly, have a physically demanding job, or just feel run down, ashwagandha can help you recover better and feel more refreshed. Here’s how:
If you exercise a lot: Taking ashwagandha can help reduce muscle soreness, making it easier to stick to your routine without feeling exhausted.
If you struggle with sleep: Since ashwagandha improves sleep quality, it may help you wake up feeling more rested and ready for the day.
If you deal with stress: This herb helps balance stress hormones, so you may feel calmer and more focused throughout the day.
How to use ashwagandha for recovery and sleep
If you want to try ashwagandha, here are some tips:
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Take up to 600 mg/day: This is the amount used in the study and has been shown to be effective.
- Be consistent: Benefits, especially for sleep, start showing up after about 14 days, so keep taking it daily.
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Pair it with healthy habits: Eating well, staying hydrated, and getting enough rest will make ashwagandha even more effective.
Choosing the right ashwagandha supplement
When choosing an ashwagandha supplement, you might wonder whether to take ashwagandha extract or powder.
Extracts are usually more concentrated, meaning you need a smaller dose for the same effects. Powders can be mixed into drinks but may require higher doses to get the same benefits.
Taking ashwagandha with magnesium can enhance its effects, particularly for sleep and stress relief. Magnesium supports muscle relaxation and nerve function, making it a great addition to your ashwagandha routine.
How long does ashwagandha take to work?
Research suggests that ashwagandha takes up to 8 weeks to establish consistent benefits, particularly for sleep and recovery.
For best results, consistency is key - taking it daily over a period of several weeks can maximise its effects.
Natural recovery with turmeric and ashwagandha
Turmeric and ashwagandha are both known for their natural health benefits, especially when it comes to recovery.
Turmeric’s anti-inflammatory properties can help with muscle soreness, while ashwagandha supports stress management and sleep. Combining these two can be a great way to support your body's natural recovery process.
This study shows that ashwagandha is a great natural supplement for helping athletes recover faster and sleep better.
As research continues, more people are discovering the benefits of this powerful herb. If you want to improve your recovery, reduce stress, and get better sleep, ashwagandha might be worth a try!
