Ashwagandha
南非醉茄 (Nán Fēi Zuì Qié) · Withania somnifera
An Ayurvedic adaptogen now widely used globally. Strong clinical evidence for reducing stress and anxiety, improving sleep quality, and boosting testosterone in men.
효능
주요 효과
Significantly reduces stress and anxiety
Meta-analysis of 12 RCTs shows significant reduction in stress scores (Hamilton Anxiety Scale)
Improves sleep quality
Clinical trials show improved sleep onset, quality, and efficiency vs placebo
Increases testosterone in men
Multiple RCTs show 15-40% increase in testosterone with 8-12 weeks supplementation
Enhances athletic performance
Trials show improved VO2max, strength, and recovery in athletes
복용 방법
안전성 및 상호작용
가능한 부작용
- Mild drowsiness (can be beneficial for sleep)
- Digestive upset if taken on empty stomach
- Rare: thyroid stimulation
사용 금지 대상
- Hyperthyroidism (may increase thyroid hormones)
- Autoimmune conditions (stimulates immune system)
- Pregnancy
- Scheduled surgery
약물 상호작용
- Thyroid medications — may potentiate
- Sedatives/benzodiazepines — additive drowsiness
- Immunosuppressants — may counteract
전통적 사용
In Ayurveda, ashwagandha is a rasayana (rejuvenative). Its name means 'smell of the horse' — referring to both its scent and the horse-like vitality it provides. Used for debility, stress, insomnia, and reproductive health for over 3,000 years.
현대 연구
One of the most clinically studied adaptogens. Withanolides modulate cortisol, GABA, and serotonin pathways. The root extract (not leaf) is preferred for most applications. Over 1,900 studies on PubMed.
PubMed에서 연구 보기 →Where to Buy
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