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The Benefits of Ashwagandha on Healthy Ageing

As we age, maintaining our health and vitality becomes increasingly important. One natural herb that has gained significant attention for its potential benefits in promoting healthy ageing is Ashwagandha. This adaptogenic herb, known scientifically as Withania somnifera, has been used for centuries in traditional Ayurvedic medicine. Its numerous health benefits make it a foundational supplement for those looking to support their overall wellness as they age.

What is Ashwagandha?

Ashwagandha is an adaptogen, meaning it helps the body adapt to stress and promotes balance. It is often referred to as "Indian ginseng" due to its rejuvenating properties, although it is not related to ginseng. The name Ashwagandha translates to "smell of the horse," which is a nod to its traditional use as a strength and vitality booster. The root and berries of the plant are used to create various supplements, which are believed to have a range of health benefits, particularly for those seeking to enhance their quality of life as they age.

How Does Ashwagandha Support Healthy Ageing?

As we age, our bodies undergo various changes that can lead to a decline in health and vitality. Ashwagandha offers several benefits that can support healthy ageing:

  1. Stress Reduction:
    Chronic stress can accelerate the ageing process and contribute to a range of health issues. Ashwagandha is known for its ability to reduce cortisol levels, the hormone associated with stress. By managing stress effectively, individuals can promote a healthier, more balanced life.
  2. Enhanced Cognitive Function:
    Age-related cognitive decline is a common concern. Research suggests that Ashwagandha may improve memory and cognitive function by promoting neuroprotection and reducing oxidative stress in the brain. This can be particularly beneficial for older adults looking to maintain mental clarity.
  3. Improved Sleep Quality:
    Quality sleep is crucial for healthy ageing, as it allows the body to repair and rejuvenate. Ashwagandha has been shown to improve sleep quality and regulate the circadian rhythm, helping individuals achieve a more restful night’s sleep.
  4. Anti-Ageing Properties:
    The antioxidant properties of Ashwagandha help combat oxidative stress, a significant contributor to the ageing process. By neutralizing free radicals, Ashwagandha may help slow down the appearance of signs of ageing, such as wrinkles and fine lines.
  5. Enhanced Physical Performance:
    Maintaining physical health is essential for healthy ageing. Ashwagandha has been shown to improve strength, endurance, and muscle mass, making it a valuable supplement for older adults looking to stay active and fit.

Top 5 Benefits of Ashwagandha

  1. Stress Management: Reduces cortisol levels and promotes relaxation.
  2. Cognitive Support: Enhances memory and protects against cognitive decline.
  3. Sleep Improvement: Regulates sleep patterns and improves overall sleep quality.
  4. Anti-Ageing Effects: Provides antioxidant support to combat oxidative stress.
  5. Physical Performance: Boosts strength, endurance, and muscle mass.

How Much Ashwagandha Should I Take?

When considering incorporating Ashwagandha into your daily routine, it is essential to determine the appropriate dosage. While individual needs may vary, a common dosage range is between 300 mg to 600 mg of standardized extract per day. It’s advisable to start with a lower dose and gradually increase it based on your body’s response.

For those looking for a foundational supplement that includes Ashwagandha as part of a holistic approach to healthy ageing, products like this female supplement and this male supplement can provide a comprehensive blend of nutrients to support overall wellness.

What Should Be Taken Alongside Ashwagandha?

To maximise the benefits of Ashwagandha, it can be helpful to pair it with other supplements and lifestyle practices that support healthy ageing. Here are some recommendations:

  1. Omega-3 Fatty Acids:
    These essential fats are known for their anti-inflammatory properties and can support heart health, brain function, and joint mobility. Consider incorporating flaxseed oil or fish oil supplements into your routine.
  2. Vitamin D:
    As we age, our bodies may become less efficient at absorbing vitamin D, which is crucial for bone health, immune function, and overall well-being. A vitamin D supplement can help maintain optimal levels.
  3. Magnesium:
    This mineral plays a vital role in numerous bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Supplementing with magnesium can support relaxation and improve sleep quality.
  4. Probiotics:
    Gut health is essential for overall wellness, and probiotics can help maintain a healthy gut microbiome. A balanced gut can improve digestion, enhance immune function, and even support mental health.
  5. Regular Exercise:
    While not a supplement, incorporating regular physical activity into your routine is one of the most effective ways to promote healthy ageing. Exercise can improve cardiovascular health, strengthen muscles, and enhance mental well-being.

Conclusion

In conclusion, Ashwagandha is a powerful adaptogen that offers numerous benefits for healthy ageing. By reducing stress, enhancing cognitive function, improving sleep quality, providing anti-ageing support, and boosting physical performance, this remarkable herb can play a crucial role in promoting overall wellness as we age. When combined with other supportive supplements and healthy lifestyle practices, Ashwagandha can be an invaluable addition to your holistic approach to maintaining vitality and health throughout the ageing process.

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Active Ingredients by Product

Morning & Night Female Supplement
Amino Acids

Amino acids are molecules used by all living things to make proteins. They are key in various bodily functions, from protein synthesis to tissue repair to nutrient absorption.​

Cysteine HCI - A Healing Non-Essential Amino Acid

A non-essential amino acid that aids the healing process, Cysteine has been used in medicine for more than 30 years. The nutrient replenishes intracellular levels of the natural antioxidant glutathione, which is depleted by age and illness, restoring cells’ ability to fight damage from reactive oxygen species.​ Read more on Cysteine HCI here.

L-Glutamine - An Abundant Nonessential Amino Acid

Glutamine is the most abundant amino acid in the body - and is involved in more metabolic processes than any other amino acid. Glutamine supplementation has been shown to enhance immune system function and result in a lower level of infection. In conjunction with Cysteine, Glutamine supplementation has been shown to enhance glutathione stores. Read more on L-Glutamine here.

N-Acetyl-L-Carnitine HCL - An Anti-Ageing Amino Acid

N-Acetyl-L-Carnitine HCL is a form of carnitine that plays a role in energy metabolism, protecting against and repairing existing age-induced mitochondrial DNA damage, boosting mitochondrial function and improving energy turnover. Read more on N-Acetyl-L-Carnitine HCL here.

Arginine - A Multi-Tasking Amino Acid

Arginine is an amino acid, which plays an important role in the synthesis of proteins and cell division. Many studies have linked arginine to enhanced immunity and the improved release of the human growth hormone (HGH), which repairs and regenerates the body’s tissue during sleep. Read more on Arginine here.

L-Citrulline - A Nonessential Animo Acid

Citrulline is an energy-boosting amino acid that improves endurance, cognitive function and blood pressure. It improves the ammonia recycling process and nitric oxide production, which helps blood vessels relax and improves blood flow, all of which improves performance, energy and endurance. Read more on L-Citrulline here.

Taurine (synthetic) - The ‘Wonder Molecule’

An amino acid found most commonly in meat, fish and dairy products, Taurine supports the immune system, the nervous system and healthy muscle function –improving exercise performance, reducing fatigue and increasing fat burning. Taurine also supports insulin health and is a potent brain nutrient. Read more on Taurine here.

Lysine - An Essential Collagen-Producing Amino Acid

Essential in the production of collagen, which supports the growth, repair and maintenance of healthy skin, muscles and connective tissue. Lysine sustains youthful levels of collagen in the skin, and is required to produce elastin. Read more on Lysine here.

Glycine - A Powerhouse Antioxidant

One of three essential amino acids that make up the body’s powerhouse antioxidant, Glutathione – Glycine has been shown to protect DNA and reduce inflammation in the body. Read more on Glycine here.

Morning & Night Female Supplement
Vitamins

Vitamins are essential micronutrients. They each work to keep the body function properly – from protecting against infections to helping your body get energy from food and helping your blood clot properly.

Vitamin A - The All-Rounder

Vitamin A is known to contribute to healthy skin, improved cognitive function, healthy vision and a strengthened immune system. The multifunctional vitamin also acts as an antioxidant, helping to reduce cellular, molecular and tissue damage caused by free radicals. Read more on Vitamin A here.

Vitamin B1 (Thiamine) - The Energy Yielding Nutrient

Vitamin B1, otherwise known as Thiamine, is an essential vitamin involved in maintaining an efficient, energy-yielding metabolism, a resilient nervous system, healthy cardiovascular system and balanced psychological function. Read more on Vitamin B1 here.

Vitamin B5 (Pantothenic Acid) - The Brainpower Nutrient

Vitamin B5, otherwise known as Pantothenic Acid, is one of the essential nutrients needed to reduce tiredness and fatigue and improve mental performance. It contributes to the structure and function of brain cells and has an essential role in the creation of the neurotransmitters. Read more on Vitamin B5 here.

Vitamin B6 - The Hormone Support Vitamin

Vitamin B6 is an essential B vitamin known to support the healthy regulation of hormonal activity, support a strong immune system and keep tiredness and fatigue at bay. Vitamin B6 plays a role in protein metabolism and helps support a healthy function of the nervous system.​ Read more on Vitamin B6 here.

Biotin - The Skin and Hair Saviour

Biotin is a B vitamin and healthy skin, hair, and nails powerhouse. Biotin is also essential to the conversion of food into energy – reducing tiredness and fatigue, supporting balanced psychological function and healthy mucous membranes. Read more on Biotin here.

Folate (Vitamin B9) - The Body Support Vitamin

Folate is essential to the production of red and white blood cells, and to the conversion of carbohydrates into energy. Adequate vitamin B9 intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. It is also vital for psychological function and a healthy immune system.​
Read more on Folate here.

Vitamin C - The Essential Nutrient

Vitamin C is an essential nutrient and an excellent antioxidant in the body. It is vital to the production and maintenance of collagen, stimulation of adrenal function and stress management. Vitamin C has been shown to stimulate the immune system by boosting the activity of white blood cells.​ Read more on Vitamin C here.

Vitamin D3 - The Fat-Soluble Vitamin

Vitamin D3 is a fat-soluble vitamin essential to normal growth and development. Its role in the absorption of calcium is key to a healthy neuromuscular system, normal blood clotting, and heart function. Read more on Vitamin D3 here.

Vitamin E - The Antioxidant Vitamin

Vitamin E is primarily known as a powerful antioxidant with immune-boosting benefits, but it also protects against cognitive decline and memory loss by protecting cells from oxidative stress.​ Read more on Vitamin E here.

Coenzyme Q10 - A Powerful Antioxidant

A powerful, fat-soluble antioxidant and anti-inflammatory produced within the body, Coenzyme Q10 is key in sustaining health and energy, but levels of the nutrient decline with age. Studies have confirmed that, due to its fat-soluble nature, the bioavailability of Coenzyme Q10 is greatly increased by its suspension in oil.​ Read more on Coenzyme Q10 here.

Lutein - An Essential for Ocular Support

A natural carotenoid closely related to Vitamin A, Lutein is an antioxidant known to support ocular health. Research shows Lutein can play a key role in protecting the retina and lens from free radicals, supporting overall eye health and vision. Read more on Lutein here.

Morning & Night Female Supplement
Minerals

Minerals are elements that come from soil and water. They are necessary for 3 key reasons: building strong bones and teeth, controlling body fluids inside and outside cells, and turning the food you eat into energy.

Selenium - The Hormonal Balance Supporter

Selenium plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis and protection from infection. The mineral also plays a vital role in boosting antioxidant activity in the body and providing protection against free radical damage.​​ Read more on Selenium here.

Zinc - The Immune System Supporter

Zinc improves immune resilience by regulating the function of white blood cells and helping to curtail the progression of viral cold and flu symptoms. Zinc is also an important nutrient for healthy growth and development, muscle repair, DNA synthesis, fertility, reproduction and sexual function.​ Read more on Zinc here.

Magnesium - The Anti-Stress Mineral

Magnesium, in the highly bioavailable form of Magnesium Malate, is a natural tranquiliser known to relax skeletal muscles and smooth muscles of blood vessels and the gastrointestinal tract. Thanks to this function, Magnesium may also be helpful for nervousness, anxiety, low energy and muscle cramps. Read more on Magnesium Malate here.

Iodine - The Thyroid-Supporting Nutrient

Iodine’s most important role is to ensure healthy thyroid function as it helps to regulate the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). It also supports cognitive function, a strong nervous system and a healthy, energy yielding metabolism. Read more on Iodine (from potassium iodide) here.

Morning & Night Female Supplement
Botanical Extracts

Botanical extracts are concentrated substances derived from plants, containing beneficial compounds that support various aspects of health.​

Ashwagandha - The Mental Performance-Supporting Herb

A popular Ayurvedic herb and adaptogen, Ashwagandha contributes to increased mental performance and focus. An ally during menopause, it helps address menopause-related depression and mood swings. When taken regularly, Ashwagandha can also help reduce anxiety, by boosting the production of GABA – an important natural tranquiliser in the brain. Read more on Ashwagandha here.

Sage - The Nutrient-Rich Herb

A common herb, Sage is known to improve brain function, support digestive health and provide metabolic support. During menopause, Sage is known to help alleviate associated menopausal symptoms. Read more on Sage here.

Turmeric (root) Extract - The Anti-Inflammatory Spice

A spice used in India for thousands of years in cooking and herbal medicine, Turmeric has powerful anti-inflammatory, antioxidant and antibacterial effects. It also supports the liver and detoxification pathways. Read more on Turmeric Extract here.

Morning & Night Female Supplement
Omega 3’s

Omega-3 fatty acids are essential fats that play a crucial role in brain function, heart health and reducing inflammation.​

Flaxseed Oil - A Rich Source of Essential Fatty Acids

Flaxseed oil is rich in omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Omega-3 fatty acids have been shown to reduce inflammation in all systems, increase the radiance and elasticity of the skin and boost the immune system. Read more on Flaxseed Oil here.