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ashwaganda has been traditionally used
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within Indian medicine for centuries and
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in our last video we explored what it is
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and the potential benefits of
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it my name is l and I'm a registered
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Sports dietician today we're going to be
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answering your questions on ashwaganda
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but first i'm going to highlight ashwag
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ganda's benefits one being ashwaganda is
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classified as an adaptogen which means
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that it helps the body to adapt and cope
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with stress one of the most most common
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known benefits of ashwaganda is its
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ability to combat stress and anxiety
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ashwaganda has also been studied for its
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potential immune boosting properties
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some research has found that it has an
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ability to modulate immune responses
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ashanda may promote restful sleep and
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even improve sleep in those who have
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sleep conditions such as insomnia right
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let's get to your questions are there
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any side effects to taking Ash baganda
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supplements some Studies have observed
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mild side effects such as
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gastrointestinal upset headaches and
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insomnia but but no Studies have
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reported any severe or adverse side
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effects of taking ashwaganda however a
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lack of evidence does not mean that it
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is not possible there is the potential
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for herb and drug interactions to occur
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if ashwaganda is taken alongside
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pharmaceutical interventions so it's
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important that more studies are done to
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investigate the clinical efficacy of
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this in saying that it appears that the
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perceived benefits outweigh potential
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risks when it comes to taking ashwaganda
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with most studies highlighting that
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there have been no adverse side effects
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within various dosages
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so many of you have told us within the
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reviews on the website that you've
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personally experienced benefits from
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taking ashwaganda and let that be the
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take-home message if it benefits you
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take it but remember not all supplements
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work for everyone has there been any
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trials exploring the use of ashwaganda
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on menopausal women we know that
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ashwaganda has been linked to improved
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mood stress sleep and cognitive function
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all of which could be impacted by
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menopause because ashwaganda is an
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adaptogen it means it can help to
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support the body to adapt to stress
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anxiety and fatigue which may IND
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directly helped to reduce the severity
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of menopausal symptoms a recent study
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looked at 91 per menopausal women and
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measured their Baseline symptoms using
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the menopause rating scale menopause
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specific quality of life hot flash score
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and hormonal changes in estrogel
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follicle stimulating hormone lutenizing
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hormone and testosterone those who had
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received 300 Mig of ashwaganda root
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extract twice daily for 8 weeks had
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statistically significant reduction in
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menopause rating scale score in
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menopause specific quality of life
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scores and was also associated with a
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statistically significant increase in
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serum estrel and reduction in serum
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folicular stimulating hormone and
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lutenizing hormone in comparisons to the
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placeo some mild side effects were
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reported that included abdominal
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discomfort and nausea and the reasons
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for this could not be determined this is
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unfortunately one of the few studies in
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this area but the research is starting
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to build nonetheless no Studies have
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identified any adverse side effects if
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you have any concerns about medical
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interactions speak with your healthcare
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provider does Ash Asanda have better
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benefits for women than men when it
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comes to using ashwaganda for stress
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sleep and mood studies haven't observed
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any significant differences between men
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and women in terms of results or side
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effects one study found that
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testosterone levels increased in men but
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not women but overall both men and women
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in the intervention group had
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statistically significant improvements
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in Stress and Anxiety a study from 2012
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did note that ashwaganda supplementation
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appeared to have a better effect on
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performance in men as it led to an
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increase in time to exhaustion in men in
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comparison to women however other
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Studies have suggested that iron
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deficiency can contribute to changes in
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performance due to hemoglobin levels for
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which women are at a higher risk of due
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to menstration so this could account for
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these results what's the recommended
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dosages and recommended time to
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supplement with ashwaganda ashwaganda
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can be taken for so many different
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benefits and uses so dosages can vary
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for different effects in short there's
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no blanket answer that I can give for
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you on this typical ashwaganda dosages
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range from 250 Mig to 600 Mig per day
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once or twice daily ashwaganda
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supplements are available in various
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forms from capsules to powders and
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liquids it is essential to choose a
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trusted brand but also to remember that
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recommended dosages May differ among
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Brands due to varying ingredients and
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concentrations be sure to follow
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manufacturer's instructions or the
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advice of your healthcare provider the
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recommended time to supplement with
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ashwaganda varies but it is important to
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be consistent with it to Avail of any
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potential benefits and if it works for
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you it may be something that you
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continue to use I hope that this
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clarifies some of your questions on
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ashwaganda if you found this video
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helpful be sure to hit like And
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subscribe to the my protein YouTube
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channel for more great evidence-based
