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The Benefits of Taking Ashwagandha for Sleep
Is ashwagandha good for sleep? Learn more about how it can improve your sleep quality and reduce stress. Say goodbye to insomnia and wake up feeling refreshed and rejuvenated with ashwagandha.
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How to improve your sexual function with Ashwagandha
Sexual function is an important yet often overlooked aspect of our health. It can become a concern during adolescence and early adulthood when sexual maturation and bodily changes are increasingly obvious (1). It's also during this time that young people explore sexual desires and arousal, which build their sexual character and behaviour (1). It may also be their first time to have intimate relationships, which can define how they react to others (2).Improving and maintaining sexual function throughout your life can positively affect your total well-being. Optimal sexual health also helps build intimate relationships and make individuals feel healthier, happier, and more satisfied with other people (3). There are many ways to improve sexual function. Exercise and diet, for instance, are essential in having a healthy body, which then affects sexual health. Vitamins taken in through diet or supplementation also help provide the nutrients that your body needs for sexual wellness. Among these nutrients is ashwagandha. Let us first identify what ashwagandha is and what properties it possesses to promote wellness.The power of ashwagandhaAlso known as Withania somnifera, ashwagandha is a medicinal plant traditionally used in Ayurvedic medicine as a Rasayana or a herb used to rejuvenate. It's used to address different concerns in sexual health, sleep, and energy (20). Ashwagandha may be added to other foods, such as milk, ghee, or honey. It may also be taken as a tea, paste, powder, or capsule (21). It can be sourced through different Vitable where it's offered as part of our vitamin subscription.Understanding sexual healthSexual health is the positive approach of sexuality in relation to physical, emotional, and social relationships to others and to their communities (4). It takes into account the health of one's reproductive system, mental health in relation to sex, and how the environment affects someone's sexual outlook and expression (4).Its meaning also goes deep into sexual orientation and identity. Discrimination against other people's preferences can influence the way someone views his or her sexuality, and can have an impact on the physical and mental well-being of a person. It can even prevent them from exercising their sexual freedom and choices.Importance of sexual healthSexual health is complex and multifaceted. Aside from making sure that you do not feel any discomfort when engaging in sexual practices, the physical aspect of sexual health should also allow you to recognise the possible illness or deficiencies that can affect your body. This awareness prevents the spread of communicable diseases and protects you from the dangers of unsafe sexual practices (5).Good sexual health enables people to have more informed choices about their sexul activities. Practicing safe sex is also important to keep you protected from unplanned pregnancy andsexually transmitted diseases.Good sexual health helps relationships with other people thrive on respect and understanding of their preference (7). Sexual health is also about being respectful of how others go about their sexual life and being able to enjoy the sexual experience without any prejudice.What is sexual function?Sexual function focuses on how your body, especially your sexual organ, responds to sexual stimuli or situations. There should be no pain or discomfort felt during sexual activity (8). Men's sexual function includes sexual desire or libido, sustaining an erection, sexual responsiveness, sexual release related to ejaculation and orgasm, penile detumescence, or reversal of an erection (9).The size and structure of the reproductive organ may be part of sexual function, but it does not necessarily affect its performance and purpose. Male sexual functions deteriorate in quality, quantity, and responsiveness with age and possible dysfunctions may develop (9). That's why people should be more aware of how the sexual organs work.Women also experience sexual desire or arousal, orgasm, response through lubrication and genital engorgement, and resolution or muscle relaxation after stimulus (10). Unlike men, they have additional concerns, such as pregnancy, the emotional factor which affects sexual functions (10), and the health of the pelvic floor (11).Women's sexual functions and intimacy with partner may sometimes be affected by her mental health (10). Like men, women are also affected by ageing in terms of decline in sexual functions.Indicators of good sexual functionThe sexual response cycle clues a person in if he or she is experiencing any sexual dysfunctions. The sexual response cycle refers to the series of emotional and bodily changes in the body during sexual activities (12). It also strengthens ties between intimate people as they're able to improve or maintain their sexual interactions. The cycle involves 4 phases which are desire, arousal, orgasm, and resolution (12). Desire relates to the urge or interest in sex (13). This manifests as an increase in muscle tension, faster heart rate, and rapid breathing. Swelling of reproductive organs for both men and women, as well as increased vaginal lubrication and penile discharge (12), are also some of the indicators of sexual function.Arousal is the ability of a person to become physically and mentally excited during sexual encounters (13). A person may become more sensitive to touch, and the changes during desire are heightened during this phase.Orgasm is the peak of their sexual activity. It involves muscle contraction and release of sexual tension (12). It's the shortest of the phases and not everyone experiences it every sexual encounter.Lastly, the resolution is when the body returns to normal (12). Recovery after sex might be different for men and women as their sexual experience has different effects on the body (12). It's during this time that people evaluate if they experience pain or discomfort during the sexual experience (13).Some who may not experience the cycle in sequence or skip some phases are still considered healthy. It still depends on each other's experience. If there are deviations from what's expected during the sexual cycle, it's best to consult with doctors or medical professionals just to be sure of what to do next.Common sexual dysfunctionsSexual dysfunction, in general, is an issue happening during the sexual response cycle (13). Whether it's a decline in arousal, not feeling motivated to start any sexual activity, not reaching an orgasm, or not experiencing any of the phases, it's good to know whether there's a problem with your body's reaction.Sexual dysfunction in men may more obvious compared to women's, as their sex organs can be seen externally. Erectile dysfunction or having difficulty in sustaining or having an erection is one of men's common dysfunctions (14). Having early or delayed ejaculation (14) is also considered dysfunction as the release may not match that of the person's pace.Women, on the other hand, may experience the inability of achieving orgasm or also known as anorgasmia (15). They also experience pain during sexual intercourse which might be brought about by different factors (15).Experiencing low libido and sexual arousal is shared by both men and women and can sometimes be caused by ageing (15).There's a stigma on talking about sexual dysfunction, especially with men. Discussing it normally makes it easier to deal with these dysfunctions.Causes of sexual dysfunctionPhysical, hormonal, and psychological factors contribute to the development of sexual dysfunction (16). It's possible that one or more factors may cause dysfunctions in the person. Regardless of the cause, identifying someone's well-being is the first step to understanding it.Physical causesPhysical causes are conditions in the body that contribute to the decline or inability of sexual function (16). Some examples of these are illnesses, like the heart, bladder, and kidneys diseases which are also important sexual activities. Medication to help improve these conditions may also result side effects related to sexual function (16). Poor habits, such as smoking and substance abuse can also cause a decline in sexual function (14).Hormonal causesA decrease or an increase in testosterone and estrogen can lead to issues with sexual function (16). We mostly see the decline of hormonal levels with age, during pregnancy and childbirth (16), and when there are issues affecting hormone production (17).Psychological causesCases of psychological disorders and sexual trauma can likewise trigger sexual dysfunction (16). Worrying about issues in relationships, pregnancy, and sometimes work, can affect a person's sexual performance (14). With this, we can see that sexual dysfunction is not only an “internal problem.” Environmental or extrinsic factors also come into play.Tips to improve sexual functionJust as diet and exercise are important for the overall health, they also play significant role in maintaining optimal sexual functions. Exercise like yoga has been proven to boost overall health, including mental health (18). With each practice, meditation helps you become mindful of the things around you, which may improve your outlook in life. There are also other physical activities you can do, like running or aerobic exercise. It's up to you which one you want to enjoy as long as you keep your body moving.Changing the way you eat also helps improve sexual function (18). Eating the right food and cutting back on food that negatively affect your physical well-being can be a start. Partnering this with exercise and the knowledge on how to aid your dysfunctions is a sure way for better sexual health.You can get a lot of the nutrients you need to maintain healthy sexual function through your diet. One of these nutrients is ashwagandha, which benefits men and women. While ashwagandha can be taken as a tea, it can also be taken in through supplementation. Through it all, remember that working closely with your doctor should also be prioritised. Consultations with doctors and medical professionals help identify sexual dysfunctions in any aspect, be it physical, mental, or emotional (19). Let's take a look at how ashwagandha benefits men and women, as well as how it aids in maintaining our overall health.Ashwagandha benefits for men and women's sexual functionA study wanted to determine the effects of ashwagandha on women's sexual functions (22). It was observed that subjects who took ashwagandha had significantly higher sexual function indicators scores compared to those who took a placebo. These indicators included arousal, lubrication, orgasm, satisfaction, and successful sexual interaction (22).Zooming in on ashwagandha benefits for men, let's look into several reports. Ashwagandha is included in several studies which aim to review how medicinal plants affect men's sexual performance and virility (23). Specifically, the herb was found to have helped improve sperm activity and count, increase antioxidant levels, and decrease stress related to the thought of possible infertility (23).Among the ashwagandha benefits for men is that it's used as an aphrodisiac (20). Foods considered as aphrodisiac affect people by arousing their sexual instinct and increasing their sexual performance and sensation (24). Including this medicinal plant in your diet can assist in improving sexual functions for a better sexual health.Ashwagandha benefits for men also include boosting testosterone levels. Testosterone affects sexual function by managing men's sexual drive as well as bone and muscle mass, and other important functions in the body (25). One study observed that by using the supplement, patients experienced increased testosterone levels (26). In a similar study, aside from increased hormonal levels, the experiment resulted in some of the participant's partners getting pregnant (27).Other ashwagandha benefits for men and womenAshwagandha also helps promote a refreshing sleep, maintain and support energy levels, and improve mental focus. A study observed that patients experienced improved sleep quality, such as longer sleeping hours, faster time to fall asleep, wakefulness, and sleep efficiency after taking ashwagandha (28). This resulted in improved sleep quality and increased mental alertness28. A similar study measured the quality of life of patients. The researchers concluded that taking ashwagandha for a better sleep also enhances their performance in daily activities (29).Ashwagandha benefits men and women by invigorating the mind and body21 and promoting higher physical endurance (20). A study on ashwagandha has shown that it influences energy generation to support the body (30).Included in our list of ashwagandha benefits for men and women is improved mental focus. Another study followed participants who were given ashwagandha for several days to see if there would be an effect on different cognitive and psychomotor measures (31). Results showed improvements were seen in reaction tests, card sorting tests, and several more tests, suggesting that the herb has an impact on brain activity (31).Supporting your sexual function with ashwagandhaA healthy sexual function is a part of the overall well-being. It also helps build your intimate relationship and provides numerous benefits to both you and your partner. Ashwagandha has been known to support healthy sexual function and libido.A Vitable subscription in Australia can help provide this supplement to support your sexual function. Vitable vitamins provide premium and quality supplements focused on different health goals. They are specially crafted into vitamin packs that support your monthly supply of vitamins and minerals. To get more out of your vitamins, you can choose the supplement that you want through custom vitamin packs. Want to make it more hassle-free? Vitable offers a contact-free vitamin delivery service for your convenience.References: Fortenberry J. "Puberty and adolescent sexuality". Hormones and behavior. Published Jul. 1, 2014 on https://doi.org/10.1016/j.yhbeh.2013.03.007. Accessed on Dec. 7, 2021 Australian Institute of Health and Welfare. "Intimate relationships”. AIHW: Australian Government. Published Jun. 25, 2021 on https://www.aihw.gov.au/reports/children-youth/intimate-relationships. Accessed on Dec. 7, 2021 “Healthy relationships: The importance of healthy relationhip in sexual health”. Family Planning NSW. Published on https://www.fpnsw.org.au/health-information/relationships/healthy-relationships-importance-healthy-relationships-sexual. Accessed on Dec. 7, 2021 World Health Organization. “Sexual Health”. Published on https://www.who.int/health-topics/sexual-health. Accessed on Dec. 7, 2021 Douglas, J. and Fenton, K. "Understanding sexual health and its role in more effective prevention programs". Public health reports. Published Apr. 2013 on https://doi.org/10.1177/00333549131282S101. Accessed on Dec. 7, 2021 "Women's sexual and reproductive health". Better Health Channel. Published Jun. 28, 2021 on https://www.betterhealth.vic.gov.au/campaigns/womens-sexual-and-reproductive-health. Accessed on Dec. 7, 2021 "Why improving sexual and reproductive health is important for health and wellbeing". Victorian Government: Department of Health. Published on Nov. 11, 2021 on https://www.health.vic.gov.au/health-strategies/why-improving-sexual-and-reproductive-health-is-important-for-health-and. Accessed on Dec. 7, 2021 Fielder, R. "Sexual Functioning". Encyclopedia of Behavioral Medicine. Published 2013 on https://doi.org/10.1007/978-1-4419-1005-9_668. Accessed on Dec. 7, 2021 Kandeel, F., Koussa, V., and Swerdloff, R. "Male sexual function and its disorders: physiology, pathophysiology, clinical investigation, and treatment". Endocrine reviews. Published Jun. 2001 on https://doi.org/10.1210/edrv.22.3.0430. Accessed on Dec. 7, 2021 Agustus, P., Munivenkatappa, M., and Prasad, P. "Sexual Functioning, Beliefs About Sexual Functioning and Quality of Life of Women with Infertility Problems". Journal of human reproductive science. Published Sep. 2017 on https://doi.org/10.4103/jhrs.JHRS_137_16. Accessed on Dec. 7, 2021 Rogers, R., Rockwood, T., Constantine, M., Thakar, R., et al. "A new measure of sexual function in women with pelvic floor disorders (PFD): the Pelvic Organ Prolapse/Incontinence Sexual Questionnaire". International urogynecology journal. Published on Jul. 2013 on https://doi.org/10.1007/s00192-012-2020-8. Accessed on Dec. 7, 2021 “Sexual Response Cycle”. Cleveland Clinic. Published Mar. 8, 2021 on https://my.clevelandclinic.org/health/articles/9119-sexual-response-cycle. Accessed on Dec. 7, 2021 “Sexual Dysfunction”. Cleveland Clinic. Published Oct. 27, 2020 on https://my.clevelandclinic.org/health/diseases/9121-sexual-dysfunction. Accessed on Dec. 7, 2021 “Sexual Dysfunction in Males”. Cleveland Clinic. Published Oct. 14, 2019 on https://my.clevelandclinic.org/health/diseases/9122-sexual-dysfunction-in-males. Accessed on Dec. 7, 2021 “Sexual Dysfunction in Females”. Cleveland Clinic. Published Feb. 2, 2020 on https://my.clevelandclinic.org/health/diseases/9123-sexual-dysfunction-in-females. Accessed on Dec. 7, 2021 “Female sexual dysfunction”. Mayo Clinic. Published Dec. 17, 2020 on https://www.mayoclinic.org/diseases-conditions/female-sexual-dysfunction/symptoms-causes/syc-20372549. Accessed on Dec. 7, 2021 "Low Sex Drive (Hypogonadism)". Cleveland Clinic. Published Nov. 20, 2020 on https://my.clevelandclinic.org/health/diseases/15216-low-sex-drive-hypogonadism. Accessed on Dec. 7, 2021 Finley, N. "Lifestyle Choices Can Augment Female Sexual Well-Being". American journal of lifestyle medicine. Published Feb. 2018 on https://doi.org/10.1177/1559827617740823. Accessed on Dec. 7, 2021 "7 Simple Ways for Men Over 50 to Improve Their Sex Life". Cleveland Clinic: Men's Health. Published Oct. 10, 2019 on https://health.clevelandclinic.org/7-simple-ways-to-improve-your-sex-life/. Accessed on Dec. 7, 2021 “Ashwagandha Withania Somnifera Uses, Dose, Side Effects, Research”. Easy Ayurveda. Published on https://www.easyayurveda.com/2014/06/22/ashwagandha-withania-somnifera-benefits-dose-side-effects/. Accessed on Dec. 7, 2021 Singh, N., Bhalla, M., de Jager, P., and Gilca, M. “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda”. African journal of traditional, complementary, and alternative medicines : AJTCAM. Published Jul. 3, 2011 on https://doi.org/10.4314/ajtcam.v8i5S.9. Accessed on Dec. 7, 2021 Dongre, S., Langade, D., and Bhattacharyya, S. "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study". BioMed research international. Published Oct. 4, 2015 on https://doi.org/10.1155/2015/284154. Accessed on Dec. 7, 2021 Chauhan, N., Sharma, V., Dixit, V., and Thakur, M. "A review on plants used for improvement of sexual performance and virility". BioMed research international. Published Aug. 18, 2014 on https://doi.org/10.1155/2014/868062. Accessed on Dec. 7, 2021 Kotta, S., Ansari, S. and Ali, J. "Exploring scientifically proven herbal aphrodisiacs". Pharmacognosy reviews. Published Jun. 2013 on https://doi.org/10.4103/0973-7847.112832. Accessed on Dec. 7, 2021 Wein, H. "Understanding How Testosterone Affects Men". National Institutes of Health. Published Sep. 23, 2013 on https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men. Accessed on Dec. 7, 2021 Lopresti, A., Drummond, P., and Smith, S. "A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males". American journal of men's health. Published Mar. 10, 2019 on https://doi.org/10.1177/1557988319835985. Accessed on Dec. 7, 2021 Mahdi, A., Shukla, K., Ahmad, M., Rajender, S., et al. "Withania somnifera Improves Semen Quality in Stress-Related Male Fertility". Evidence-based complementary and alternative medicine. Published Jun. 18, 2021 on https://doi.org/10.1093/ecam/nep138. Accessed on Dec. 7, 2021 Langade, D., Kanchi, S., Salve, J., Debnath, K., and Ambegaokar, D. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study”. Cureus. Published Sep. 28, 2019 on https://doi.org/10.7759/cureus.5797. Accessed on Dec. 7, 2021 Deshpande, A., Irani, N., Balkrishnan, R., and Benny, I. “A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.” Sleep medicine. Published Aug. 2020 on https://doi.org/10.1016/j.sleep.2020.03.012. Accessed on Dec. 7, 2021 Begum, V., and Sadique, J. “Effect of Withania somnifera on glycosaminoglycan synthesis in carrageenin-induced air pouch granuloma”. Biochem Medicine Metabolic Biology. Published Dec. 1987 on https://doi.org/10.1016/0885-4505(87)90091-0. Accessed on Dec. 7, 2021 Pingali, U., Pilli, R., and Fatima, N. "Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants". Pharmacognosy research. Published Mar. 2014 on https://doi.org/10.4103/0974-8490.122912. Accessed on Dec. 7, 2021 Saykally, J., Hatic, H., Keeley, K., Jain, S., Ravindranath, V., and Citron, B. "Withania somnifera Extract Protects Model Neurons from In Vitro Traumatic Injury". Cell transplantation. Published Jul. 2017 on https://doi.org/10.1177/0963689717714320. Accessed on Dec. 7, 2021
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The surprising benefits of ashwagandha for brain health
Ashwagandha is a medicinal herb used in traditional Indian or Ayurvedic medicine. Also known as Indian ginseng or Indian winter cherry, the ashwagandha shrub is typically found in India, Africa, and the Middle East where it is harnessed for its rasayana or rejuvenation properties (1).Fun fact: Ashwagandha can be loosely translated to mean “horse-like smell.” But beyond the similarity to its curious odour, the herb is also traditionally believed to grant horse-like strength and vitality. It's a common Indian household remedy, a tonic for both illnesses affecting the young and old, and even considered as an aphrodisiac. With its leaves, flowers, and seeds serving various medical purposes (2).While ashwagandha is a multipurpose herb with a wide range of medicinal uses, let's discover the fascinating benefits of ashwagandha for brain health and function.Benefits of ashwagandha for brain healthPromotes healthy stress responseAshwagandha is a known adaptogen that helps the body adapt to stressful conditions (3). Adaptogens are substances that increase a person's resistance to fatigue and stress-related disorders by normalising certain bodily processes. Specifically, the herb exerts stress-relieving effects on the hypothalamus-pituitary-adrenal (HPA) axis, a central part of our body's stress response, and controls other mediators of the stress response (3).In an animal study, rats that were pre-treated with ashwagandha demonstrated increased stamina or physical endurance under stressful conditions (2).Ashwagandha helps the body adapt to stress by reducing and normalising cortisol levels (2). Cortisol is the primary stress hormone released by the adrenal glands. While cortisol curbs non-essential functions to prioritise survival during a threatening situation, overexposure to cortisol can be harmful. Doctors believe that ashwagandha may help to prevent the decrease of adrenal cortisol and ascorbic acid during stress (2).Ashwagandha has also been found useful in supporting healthy stress response in the body. An example shown in the same animal study was that ashwagandha was found to prevent stress-induced ulcers in the gastrointestinal tract (2).One reason you can take ashwagandha for brain health is to manage stress in a healthy manner. By increasing your body and mind's endurance during stressful conditions, ashwagandha can be a useful tool to power through these situations and relieve symptoms of stress.Stress is a fact of life and impossible to eliminate completely. However, stress can be managed with daily positive strategies. When paired with healthy stress management responses, ashwagandha can help enhance your body's adaptation to stress.Calms the mind through reducing signs of mild anxietyOne of the benefits of taking ashwagandha is that it has a natural calming effect. It aids in the body's natural response to combating mild anxiety.If you easily get overwhelmed during stressful situations, you may want to consider ashwagandha supplements. Its calming properties can be helpful during times of distress. Maintaining a calm mind can help you analyse a stressful situation with greater clarity and problem-solve your way out.Supports healthy sleepThe active chemical components making up ashwagandha called alkaloids are considered sedatives. In fact, the herb is being studied as a possible treatment for sleeping disorders. The root extract has sleep-inducing potential which has been shown to improve sleep quality and reduce time to fall asleep.Sleep gives the body and mind time to recover from the day that has passed. Beyond its biological benefits, sleep plays an important role in brain function, including how your nerve cells communicate and carry messages throughout the body. Doctors believe that sleep removes toxins that build up in the brain during the day. Insufficient sleep launches a vicious cycle of stress and mild anxiety that makes it hard to function during the day.Maintains memory, mental recall and improves short term memoryQuality sleep enhances mental response and makes it possible to form and maintain pathways in the brain for memory (2). You might have noticed that you're able to focus more, remember critical information better, and carry out tasks with greater precision after a good night's sleep. Conversely, it can be difficult to maintain your concentration and think on your feet if you pulled an all-nighter.Ashwagandha is a herb is used to promote memory, memory recall and short term memory. Studies suggest that medhya rasayanas (one of the eight areas of medicine in Sanskrit) are most effective in helping children with memory deficits or older adults struggling with memory issues after injury, illness, and old age (2).Harnessing the benefits of ashwagandha for brainWhile ashwagandha is available as a fine powder that can be mixed in tea, you can also opt for ashwagandha supplements. If you're looking at ashwagandha for brain health, consider Vitable.Our Ashwagandha Plus supplement combines the powerful adaptogenic herbs of ashwagandha, Zizyphus, and Schizandra for maximum effect. Our premium and bioavailable formula is specially formulated to support stress, sleep, and hormonal balance.At Vitable, our vitamin subscription service allows you to add other minerals and supplements to form your very own daily vitamin packs depending on your health needs and goals. We even take care of contact-free vitamin delivery! Browse through our website today to create your personalised vitamins today. Find out more about other supplements that can support brain health:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Ginkgo Brahmi | Fish oil | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. (2021). What Is Ashwagandha? https://health.clevelandclinic.org/what-is-ashwagandha/ Accessed December 4, 2021 National Institutes of Health. (2011). An overview on ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ Accessed December 4, 2021 National Institutes of Health. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ Accessed December 4, 2021
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