Health
Ashwagandha - also known by its botanical name Withania somnifera - is a small, woody plant with yellow flowers that is native to India and North Africa. Ashwagandha is classified as an adaptogen, as it is believed to help the body cope better with stress.
The plant - and in particular its root - has been used for over 3000 years as a natural Ayurvedic remedy for various ailments (1). Modern science also associates ashwagandha with a number of health benefits, including a reduction in stress and anxiety, as well as improvements in blood sugar levels, mood and memory.
This article will take a closer look at the optimal dosages for different applications.
Reducing stress and anxiety
Ashwagandha is best known for its stress-reducing effects. Ashwagandha appears to help reduce levels of cortisol - a hormone produced and released by the adrenal glands in response to stress.
Doses ranging from 125 mg to 5 grams per day over a period of 1 to 3 months have been shown to reduce cortisol levels by 11 to 32% (2, 3, 4).
500 to 600 mg of ashwagandha per day taken over a period of 6 to 12 weeks can reduce anxiety and reduce the likelihood of sleep disturbances in people suffering from stress and anxiety disorders (3, 5, 6).
Summary: Ashwagandha appears to reduce symptoms of stress and anxiety. Most benefits are associated with doses of 500 to 600 mg per day taken for at least one month.
Lowering blood sugar levels
Ashwagandha may also lower blood sugar levels in both healthy people and diabetics (2, 7, 8, 9). In a small four-week study involving 25 volunteers, ashwagandha lowered fasting blood glucose levels three times more than a placebo (8).
In another study conducted with subjects suffering from type 2 diabetes, an ashwagandha supplement taken for 30 days helped lower fasting blood glucose levels as effectively as an oral diabetes medication (9).
The doses used in these studies ranged from 250 mg to 3 grams per day, with the daily dose divided into 2 to 3 single doses evenly distributed throughout the day.
Summary: Ashwagandha may help lower blood sugar levels. The benefits of ashwagandha in this area appear to start at a daily dose of 250 mg.
Improving fertility
Ashwagandha may help to improve fertility and the health of the reproductive system, particularly in men. In a three-month study of 75 male subjects suffering from infertility, 5 grams of ashwagandha per day increased sperm motility and count (10).
In another study conducted with men with high stress levels, 5 grams of ashwagandha per day resulted in improved sperm quality. In addition, at the end of the three-month study, 14% of the subjects' partners became pregnant (4).
Other studies report similar results with comparable dosages (11, 12).
Summary: Five grams of ashwagandha per day could increase fertility in men within 3 months.
Increased muscle growth and strength
Supplementation with ashwagandha could increase muscle mass and strength. In an eight-week study, men who took 500 mg of ashwagandha per day were able to increase their muscle strength, while the subjects in the placebo group did not experience any increase in strength (13).
In another study, 600 mg ashwagandha per day for 8 weeks led to a 1.5 to 1.7 times greater increase in muscle strength and a 1.6 to 2.3 times greater increase in muscle mass compared to a placebo (11).
Similar effects were observed with 750 to 1235 mg ashwagandha per day over a period of 30 days (7).
Summary: Ashwagandha could promote gains in strength and muscle mass within 8 weeks at doses of 500 mg per day. Although most studies have focused on men, some research suggests that women may also benefit from these benefits.
Reducing inflammation and helping to fight infection
Ashwagandha may help reduce inflammation and improve immune system function. Scientific research shows that 12 ml of ashwagandha root extract per day may increase immune cell levels, which may help fight infections (14).
A daily intake of 250 to 500 mg ashwagandha over a period of 60 days has also been shown in scientific studies to reduce levels of C-reactive proteins, an important marker of inflammation, by up to 30% (2).
Summary: Ashwagandha may help reduce inflammation and fight infection. Supplements containing at least 250 mg of ashwagandha or 12 ml of an ashwagandha extract appear to offer the most benefits.
Improving memory performance
Ashwagandha is traditionally used in Ayurvedic medicine to improve memory and some scientific research supports this practice.
For example, in a small, eight-week study, the administration of 300 mg ashwagandha root extract twice daily improved general memory performance, attention and the performance of complex tasks more than a placebo (15).
In addition, men who took 500 mg of ashwagandha for two weeks showed better performance on tests of complex task performance and reaction time compared to subjects who were given a placebo alone (16).
However, the number of scientific studies in this area is still quite limited, which is why further studies are needed before meaningful conclusions can be drawn.
Summary: The consumption of 500 to 600 mg ashwagandha root extract per day could improve various aspects of memory performance. However, further studies are needed to confirm these effects.
Safety and side effects.
Ashwagandha is considered safe and harmless for most people. However, pregnant and breastfeeding women, as well as people suffering from autoimmune diseases such as lupus, rheumatoid arthritis, type 1 diabetes and Hashimoto's, should not take ashwagandha.
Ashwagandha may also interact with thyroid medication, blood sugar medication and blood pressure medication. People taking these medications should always discuss taking ashwagandha with their doctor in advance.
It should be borne in mind that many studies conducted with ashwagandha are small studies or studies of low quality. For this reason, the information on the effectiveness and safety of the dosages may be inaccurate.
Conclusion
Ashwagandha is a medicinal plant that may offer a range of health benefits that include improving blood sugar levels, reducing inflammation, improving mood, improving memory, reducing stress and anxiety, increasing muscle strength and improving fertility.
Dosages of ashwagandha may vary depending on the area of use and individual need, but 250 to 500 mg per day for at least one month duration appears to be effective in many cases.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/19633611
- https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/23439798
- https://www.ncbi.nlm.nih.gov/pubmed/19789214
- https://www.ncbi.nlm.nih.gov/pubmed/19718255
- https://www.ncbi.nlm.nih.gov/pubmed/2140796
- https://www.ncbi.nlm.nih.gov/pubmed/23125505
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC375762
- https://www.ncbi.nlm.nih.gov/pubmed/11116534
- https://www.ncbi.nlm.nih.gov/pubmed/19501822
- https://www.ncbi.nlm.nih.gov/pubmed/26609282
- https://www.ncbi.nlm.nih.gov/pubmed/23796876
- https://www.ncbi.nlm.nih.gov/pubmed/21170205
- https://www.ncbi.nlm.nih.gov/pubmed/19388865
- https://www.ncbi.nlm.nih.gov/pubmed/28471731
- https://www.ncbi.nlm.nih.gov/pubmed/24497737
Source: https://www.healthline.com/nutrition/ashwagandha-dosage
Vitamin D is an extremely important vitamin that has powerful effects on multiple systems throughout the body (1). Unlike other vitamins, vitamin D functions like a hormone and every single cell in the body has a receptor for this vitamin.
The human body can produce vitamin D from cholesterol when the skin is exposed to the sun's rays. It is also found in certain foods such as oily fish and vitamin D-fortified dairy products, but it is very difficult to get sufficient amounts of vitamin D from food alone.
The recommended daily intake for vitamin D is in the range of 400 to 800 IU per day, but many experts say you should get more than that.
Vitamin D deficiency is very common. It is estimated that around one billion people worldwide have low levels of this vitamin in their blood (2). According to a study from 2011, around 41.6% of all US adults suffer from a vitamin D deficiency (3), although these values differ significantly among people of different ethnic backgrounds. For example, around 69.2% of all Hispanics and 82.1% of all African Americans suffer from a vitamin D deficiency (3).
Here are 7 risk factors for vitamin D deficiency:
- A darker skin tone
- Older age
- Being overweight or obese
- Low consumption of fish or dairy products
- Living far from the equator where there is little sun all year round
- Regular use of sunscreen
- Leaving the house too rarely and spending most of your life indoors
People who live near the equator and are regularly exposed to the sun have a much lower risk of vitamin D deficiency, as their skin produces enough vitamin D when exposed to sunlight to meet the body's needs.
Most people do not realize that they have a vitamin D deficiency as the symptoms are usually subtle. They are not easy to recognize, even if they have a significant negative impact on quality of life.
Here are 8 signs and symptoms of vitamin D deficiency:
1. frequent infections and illnesses
One of the most important roles of vitamin D is to keep the immune system strong so that the body is able to fight viruses and bacteria that cause disease. Vitamin D interacts directly with the cells that are responsible for fighting infections (4).
If you get sick often - which is especially true for infectious diseases like colds and flu - low vitamin D levels could be a contributing factor. Several observational studies have shown a link between vitamin D deficiency and respiratory infections such as the common cold, bronchitis and pneumonia (5, 6).
A number of studies have found that taking a vitamin D supplement at doses of up to 4,000 IU per day can reduce the risk of respiratory infections (7, 8, 9).
In a study of patients suffering from chronic obstructive pulmonary disease (COPD), only those who were severely vitamin D deficient experienced significant benefits after taking a high-dose vitamin D supplement for one year (10).
Summary: Vitamin D plays important roles in immune function. One of the most common symptoms of a deficiency is an increased risk of illness or infection.
2. tiredness and fatigue
Feeling tired can have many causes and a vitamin D deficiency could be one of them. Unfortunately, such a deficiency is often overlooked as a cause of persistent fatigue. Case studies have shown that very low blood levels of vitamin D can cause fatigue, which has serious negative effects on quality of life (11, 12). In one case, a woman complaining of chronic fatigue during the day and headaches was found to have a vitamin D blood level of only 5.9 ng/ml. This is very low, as anything below 20 ng/ml is considered a deficiency. After this woman took a vitamin D supplement, her vitamin D blood levels rose to 39 ng/ml and her symptoms disappeared (12).
However, even blood levels that are not extremely low can have negative effects on energy levels. A large observational study examined the relationship between vitamin D and fatigue in young women. The study found that women with blood levels below 20ng/ml or with blood levels between 21 and 29 ng/ml were more likely to complain of fatigue than women with blood levels above 30ng/ml (13).
Another observational study using female nurses as subjects found a strong association between low vitamin D levels and fatigue. This study also found that 89% of nurses were vitamin D deficient (14).
. Summary: Excessive tiredness and fatigue could be a sign of vitamin D deficiency. Taking supplements can help to boost energy levels in this case.
3. bone and back pain
Vitamin D helps to maintain bone health in several ways. Among other things, it improves the absorption of calcium in the body. Bone pain and lower back pain may be signs of inadequate vitamin D blood levels.
Large observational studies have found a link between vitamin D deficiency and chronic low back pain (15, 16, 17). One study examined the association between vitamin D levels and back pain in over 9,000 older women. The researchers found that the women with vitamin D deficiency were more likely to suffer from back pain, including serious back pain that interfered with their daily activities (17).
In a controlled study, people with vitamin D deficiency were twice as likely to suffer from bone pain in their legs, ribs or joints as people with normal vitamin D blood levels (18).
Summary: Low vitamin D levels may be the cause or a contributing factor in bone pain and back pain.
4 Depression
Depressed mood can also be a sign of vitamin D deficiency. In review studies, researchers have linked vitamin D deficiency - particularly in older adults - to depression (19, 20). In one analysis, 65% of observational studies found a relationship between low vitamin D levels and depression.
On the other hand, most controlled studies, which carry more scientific weight than observational studies, showed no association between vitamin D deficiency and depression (19). However, the researchers who examined these studies noted that the vitamin D doses used in controlled trials were often very low. In addition, they observed that some of the studies may not have lasted long enough to observe an effect of taking a vitamin D supplement on mood.
Some controlled studies have shown that giving vitamin D to people who are deficient can alleviate depression, including so-called winter depression, which occurs during the colder months of the year (21, 22).
Summary: Depression is associated with low vitamin D levels and some studies have found that vitamin D supplementation can improve mood.
5 Impaired wound healing
Slow healing wounds after surgery or injury can be a sign that your vitamin D levels are too low. Results from a test tube study suggest that vitamin D increases the production of compounds that are crucial for skin regeneration as part of the wound healing process (23).
A study of subjects who had undergone dental surgery found that certain aspects of the healing process were impaired by vitamin D deficiency (24).
It has also been suggested that the role vitamin D plays in controlling inflammation and fighting infection is important for proper wound healing. A study involving patients with diabetic foot infections found that subjects who were severely vitamin D deficient were more likely to have higher levels of inflammatory markers that can impede wound healing (25).
Unfortunately, there is very little research on the effects of vitamin D supplements on the wound healing process in people suffering from vitamin D deficiency. However, one study found that in patients with leg ulcers who were vitamin D deficient and treated with vitamin D, the size of the ulcers decreased by an average of 28% (26)
Summary: Inadequate vitamin D levels can lead to poor wound healing.
6 Bone resorption
Vitamin D plays a crucial role in calcium absorption and bone metabolism. Many older people who have been diagnosed with bone loss believe that they need to take more calcium. However, they may also suffer from a vitamin D deficiency.
Low bone mineral density is an indicator that the bones have lost calcium and other minerals. This results in an increased risk of fractures in older adults - and especially older women.
A large observational study of more than 1,100 middle-aged women who were menopausal or past menopause found a strong association between low vitamin D levels and low bone mineral density (27).
However, a controlled study found that women who were vitamin D deficient did not experience an improvement in bone mineral density when taking high-dose vitamin D supplements, even when vitamin D blood levels improved (28).
Regardless of these results, adequate vitamin D intake and maintenance of normal vitamin D blood levels may be a good strategy to protect bone mass and reduce the risk of fractures.
Summary: Low bone mineral density could be a sign of vitamin D deficiency. Adequate vitamin D intake is important for maintaining bone mass as we age.
7. hair loss
Hair loss is often attributed to stress, which is certainly a common cause. However, if hair loss is severe, it could also be the result of a nutritional deficiency.
Hair loss in women has been linked to low vitamin D levels, although there is still very little research on this topic (29).
Alopecia Areata is an autoimmune disorder characterized by severe hair loss on the head and other areas of the body. This condition is associated with rickets - a disease that causes soft bones in children due to vitamin D deficiency (30).
Low vitamin D levels are associated with alopecia areata and may be a risk factor for the development of this disease (31, 32, 33). A study of subjects suffering from alopecia areata showed that lower blood levels of vitamin D tended to be associated with greater hair loss (33).
In a case study, it was found that the application of a synthetic form of vitamin D to the skin successfully treated hair loss in a young boy who had a defect in the vitamin D receptor (34)
Summary: Hair loss could be a sign of vitamin D deficiency in female pattern hair loss or the autoimmune disease alopecia areata.
8 Muscle pain
The causes of muscle pain are often difficult to pin down. There is evidence that vitamin D deficiency could be a potential cause of muscle pain in children and adults (35, 36, 37). One study found that 71% of people suffering from chronic muscle pain were vitamin D deficient (37).
The vitamin D receptor is also found in nerve cells known as nociceptors, which perceive pain. A study conducted in rats showed that vitamin D deficiency led to pain and tenderness due to stimulation of nociceptors in the muscles (38).
A few studies have found that taking a high-dose vitamin D supplement can reduce different types of pain in people suffering from vitamin D deficiency (39, 40). A study of 120 children suffering from growing pains and vitamin D deficiency found that a single dose of vitamin D could reduce pain levels by an average of 57% (40).
Summary: There is a link between chronic pain and low blood levels of vitamin D, which may be due to an interaction between vitamin D and the nerve cells that perceive pain.
Conclusion
Vitamin D deficiency is very common and most people are not aware of this deficiency. This is because the symptoms are often subtle and non-specific, which means that it is difficult to know whether they are caused by a vitamin D deficiency or something else.
If you suspect you are suffering from a vitamin D deficiency, it is important that you speak to your doctor and have your blood levels of this vitamin tested.
Fortunately, a vitamin D deficiency is usually easy to compensate for. You can do this by spending more time in the sun and eating more vitamin D-rich foods such as oily fish and vitamin D-fortified foods. There are also a variety of vitamin D supplements available on the market.
Compensating for a vitamin D deficiency is easy and can have great benefits for your health.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/17326003
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4143492/
- https://www.ncbi.nlm.nih.gov/pubmed/21310306
- https://www.ncbi.nlm.nih.gov/pubmed/20824663
- https://www.ncbi.nlm.nih.gov/pubmed/27178217
- https://www.ncbi.nlm.nih.gov/pubmed/24766747
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686844/
- https://www.ncbi.nlm.nih.gov/pubmed/20219962
- https://www.ncbi.nlm.nih.gov/pubmed/26319134
- https://www.ncbi.nlm.nih.gov/pubmed/22250141
- https://www.ncbi.nlm.nih.gov/pubmed/26543719
- https://www.ncbi.nlm.nih.gov/pubmed/21206551
- https://www.ncbi.nlm.nih.gov/pubmed/23511484
- https://www.ncbi.nlm.nih.gov/pubmed/26755458
- https://www.ncbi.nlm.nih.gov/pubmed/26431139
- https://www.ncbi.nlm.nih.gov/pubmed/16718398
- https://www.ncbi.nlm.nih.gov/pubmed/23758943
- https://www.ncbi.nlm.nih.gov/pubmed/21199469
- https://www.ncbi.nlm.nih.gov/pubmed/26998791
- https://www.ncbi.nlm.nih.gov/pubmed/23636546
- https://www.ncbi.nlm.nih.gov/pubmed/18793245
- https://www.ncbi.nlm.nih.gov/pubmed/19616172
- https://www.ncbi.nlm.nih.gov/pubmed/27222384
- https://www.ncbi.nlm.nih.gov/pubmed/21555774
- https://www.ncbi.nlm.nih.gov/pubmed/25331710
- https://www.ncbi.nlm.nih.gov/pubmed/23174792
- https://www.ncbi.nlm.nih.gov/pubmed/26538987
- https://www.ncbi.nlm.nih.gov/pubmed/26237520
- https://www.ncbi.nlm.nih.gov/pubmed/2342865
- https://www.ncbi.nlm.nih.gov/pubmed/21693169
- https://www.ncbi.nlm.nih.gov/pubmed/25058999
- https://www.ncbi.nlm.nih.gov/pubmed/24194967
- https://www.ncbi.nlm.nih.gov/pubmed/24655364
- https://www.ncbi.nlm.nih.gov/pubmed/22879719
- https://www.ncbi.nlm.nih.gov/pubmed/2620972
- https://www.ncbi.nlm.nih.gov/pubmed/20642395#
- https://www.ncbi.nlm.nih.gov/pubmed/24730754
- https://www.ncbi.nlm.nih.gov/pubmed/21957236
- https://www.ncbi.nlm.nih.gov/pubmed/23149532
- https://www.ncbi.nlm.nih.gov/pubmed/26022378
Source: https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms
CBD is extremely popular, but not officially approved as a medicine for the most common applications. This means that first-time users face the challenge of adjusting their dosage without official guidelines. What steps should you follow to find the optimal dosage for you? And what factors should you take into account? This article will answer the most important questions on this topic.
Why is it difficult to determine how much CBD you need?
It is not yet fully understood whether CBD can be an effective treatment for many medical conditions. The medical use of this product is not yet officially approved for most conditions. For this reason, CBD oil should not be used in place of medically prescribed medication (1). Treatment with CBD should always be discussed with a doctor in advance.
First-time CBD users may feel somewhat overwhelmed by the wide range of products and brands available. Even people who have been using CBD for years often need to further optimize their dose due to the lack of information regarding optimal dosage.
Finding the right dosage can be more complicated than it may seem at first glance. So far, health authorities have only officially approved one medicine containing pure CBD oil to treat certain forms of epilepsy, which means that there is likely no official dosage indication for the health issues you want to treat with the help of CBD oil (2).
Instead, we recommend consulting your doctor, looking at scientific research and considering your individual factors to find the dosage that might help you.
Many users, on the other hand, blindly trust the dosage recommendations of CBD oil manufacturers, health blogs or even friends.
The truth is that there is no one-size-fits-all dosage. Different factors such as your weight, your health condition, the type of product used and the method of intake will determine what amount will work.
Summary: Rather than blindly trusting the manufacturer's label, you should work with your doctor to find your optimal dose based on your weight, medical condition and the CBD oil preparation you are using.
Below you will find a comprehensive list of steps that will get you to your goal.
Steps to finding the right CBD oil dose
1. determine your goals
CBD has many targets in the body, which means that the oil can have different therapeutic effects.
The first step is to ask yourself what you want to achieve by taking CBD oil. Do you want to relieve chronic pain? Relieve anxiety? Sleep better? Improve your mood? Your optimal dosage will depend not only on the condition you want to alleviate, but also on its severity.
2. find the right dosage (CBD dosage table)
The following table summarizes the dosages of CBD that have been successfully tested in clinical trials for the treatment of various conditions:
|
CBD dosage table by condition |
||
|
Ailment |
Dosage |
Sources |
|
Anxiety due to stress |
300-400 mg/day |
(3, 4, 5, 6) |
|
Social phobia |
400-600 mg/day |
(7, 8) |
|
Post-traumatic stress disorder |
12-100 mg/day |
(9, 10) |
|
Insomnia |
25-175 mg/day (adults) and 12-25 mg/day (children) |
(11, 12) |
|
Autism |
16 mg/kg (up to 600 mg/day) |
(13) |
|
Seizures |
200-300 mg or 0.5-50 mg/kg per day |
(11, 14, 15, 16, 17) |
|
Schizophrenia |
200-1000 mg/day |
(18, 19, 20) |
|
Side effects of THC abuse |
30 mg/day (anxiety), 200 mg/day (depression) and 600 mg/day (paranoia and impaired memory) |
(21, 22, 23) |
|
Pain after kidney transplantation |
100-300 mg/day |
(24) |
|
Movement disorders |
100-600 mg/day |
(25) |
|
Parkinson's disease |
75-400 mg/day |
(26, 27, 28) |
|
Fragile X syndrome |
32-64 mg/day |
(29) |
|
Disorders due to heroin abuse |
400-800 mg/day |
(30) |
|
Diabetes |
200 mg/day |
(31) |
|
Prevention of rejection reactions after transplants |
300 mg/day |
(32) |
CBD dosages for the following conditions were not included in the table due to the lack of data):
- Crohn's disease: the first study using CBD oil for Crohn's disease showed negative results (33)
- Irritable bowel disease: To date, no clinical studies have examined CBD in irritable bowel syndrome. We cannot rule out the benefits of CBD in IBS, but further research is needed. A study of intestinal biopsies from people with this condition suggests that CBD may help (by increasing TRPV expression) (34).
- Migraine: To date, no clinical study has tested CBD alone. One product has a product with 9% CBD and 0.4% in migraine patients (35).
3. use E-Liquis, products to apply to the skin or oral products
Once you've estimated your approximate dosage, the next step is to figure out how to deliver it.
- E-liquids are usually available in 30 ml vials with the total CBD content (usually 200 to 1500 mg) indicated on the label. This means that the concentration ranges from 6.6 to 50 mg per ml. Since most e-cigarettes are designed for 1 to 1.5 ml cartridges, such a cartridge contains between 6.6 and 75 mg CBD.
- Oral sprays and oral tinctures are often available in 15 to 30 ml vials and contain varying amounts of CBD (100 to 1500 mg, with some products ranging up to 5000 mg). With these products, you need to calculate the dosage per serving (which is typically 1 ml).
- Oral products such as gummies, lollies and capsules are the easiest to dose, as each of these products is equivalent to one serving and the CBD content per serving is usually stated on the label. A CBD gummy, for example, typically contains 5 to 40 mg of CBD.
- Products for application to the skin such as lotions, creams and ointments are applied directly to the skin. Since the serving size depends on how much you apply, it is difficult to calculate the dosage.
E-liquids, oral sprays, tinctures and oral products are the easiest to dose. The CBD content of each of these products should be checked to ensure you are dosing correctly.
It is important to note that not all products deliver CBD with the same effectiveness. E-Liqiuds release CBD directly into the bloodstream, while other dosage forms must first pass through the liver after digestion, meaning that some of the active ingredient is broken down before it can reach the bloodstream (36, 37).
The percentage of CBD you can expect to absorb from different dosage forms is in the following ranges (38, 36, 39):
- E-liquids: 20-56%
- Oral sprays and oral tinctures: 12-35%
- Capsules, tablets, teas and edible products: 6-20%
Apart from transdermal patches, forms of CBD applied to the skin will generally release little or no CBD into your bloodstream. They will only act locally on your skin, muscles and joints.
Summary: E-liquids have the highest absorption rate. This is followed by oral sprays/tinctures and capsules. Forms applied to the skin deliver CBD locally.
3. consider your weight
As with most substances, your weight will determine the amount of CBD oil you need to use to achieve the desired effects. Heavier people will need higher dosages to feel the effects, while lower amounts will suffice for lighter people.
For example, people with chronic pain generally require between 1 and 6 mg of CBD one to three times a day for every 5 kilos of body weight. Based on these values, the recommended dosages would be as follows:
- Light people (under 61 kg): 10-17 mg
- Medium people (61-90 kg): 15-25 mg
- Heavy people (over 90 kg): 22-45 mg
Pain can be very subjective and most scientists agree that the benefits can be maximized by letting the patient adjust the dosage themselves. Such an approach is usually only a problem with THC-containing cannabis, which can more easily lead to side effects (40).
Summary: Dose CBD based on your weight. Lighter people will usually need less CBD and heavier people will need more CBD to achieve the same effects.
4 How quickly does CBD need to work for you?
In addition to the dose, you also need to consider how quickly you want or need the product to work. Even if you use the right dosage, you can be disappointed if you use the wrong method of delivery.
Acute, episodic conditions (such as cluster headaches and panic attacks) will require the product to take effect much more quickly than constant symptoms (such as chronic pain or persistent depression).
The length of time that passes before you feel an effect will depend on the method of delivery, which determines the rate at which CBD is released into the bloodstream (37, 41):
- E-liquids are a very fast method of delivery, where the CDB enters the bloodstream directly from the lungs. The effect usually occurs after 5 to 15 minutes and lasts for 2 to 4 hours.
- Mouth sprays and oral tinctures also work very quickly. The CBD contained is absorbed directly via the blood vessels under the tongue and in the mucous membranes of the mouth. The effect sets in after 15 to 30 minutes and lasts for around 6 hours.
- Capsules, teas and edible products are slow-release dosage forms. They must first be digested before the CBD they contain can enter the bloodstream, which means that the effect only sets in 30 to 180 minutes after consumption. To compensate for this, the effects of these products can last for up to 8 hours.
- Products applied to the skin are highly variable when it comes to the time of onset. Users say that they feel the effects after 30 to 120 minutes.
Based on this data, slow-release oral dosage forms can be used one to three times a day, whereas shorter-lasting products (oral tinctures, mouth sprays and e-liquids) need to be used up to four to six times a day.
Summary: E-liquids and oral sprays are better for quick symptom relief, capsules are better for chronic conditions (when taken one to three times daily), and skin-applied forms are better for localized symptom relief.
5. increase CBD absorption
The dose per serving only represents the highest amount of CBD that could enter your body. However, a large portion will be lost in the e-cigarette, not absorbed by the blood vessels or broken down in your liver. Depending on the method of intake, there are some tips that could help increase the amount of CBD absorbed:
- E-liquid: experiment with different techniques. Deeper inhalation, longer puffs and holding your breath before exhaling could increase the amount of CBD absorbed (42).
- Oral tinctures: Experts recommend holding them under the tongue for 1 to 1.5 minutes or moving them back and forth in the mouth before swallowing to increase absorption through the blood vessels.
- Capsules, teas, edible products: Since CBD is fat-soluble, you'll absorb more if you consume these products with a healthy dose of dietary fat instead of taking them on an empty stomach. As with oral tinctures, some of the active ingredient may be absorbed through the blood vessels in the mouth if these products are held in the mouth for longer (43).
- Dosage forms applied to the skin: You might get better results if you combine these products with CBD forms that enter the bloodstream.
Summary: To improve absorption, take capsules with dietary fats, keep tinctures under the tongue longer, inhale e-liquids more deeply and combine skin-applied forms with oral dosage forms.
6. personalization
Because everyone is different, the same amount of CBD delivered in the same way for the same condition may be effective differently for two different people.
Additional factors that may determine how your body responds to CBD include (44, 45, 46, 47, 48, 49, 50, 51):
- Health status
- Interactions with medications
- Metabolic rate (including CYP2C9, CYP2C19, and CYP3A4 enzymes)
- Genetic factors
- Previous CBD (or cannabis) experience
This means that dosing is a highly individualized process that will likely involve some trial and error.
Start with a low dosage and observe your reactions. If this dosage does not work, then wait until the effects of your delivery system should have disappeared (based on the description in step 4) and use a slightly higher dose. Repeat this process gradually until the desired effect occurs.
Summary: Your health status, the medications you are taking, your metabolism, your genes and previous CND or cannabis use may affect your ideal CBD dosage. Make sure to discuss this with your doctor.
Other factors you should consider
Product quality
It's important to buy CBD oil from a reliable source that contains the amounts of CBD stated on the label. In an analysis of 84 CBD products from 31 different manufacturers, 26% contained less CBD than stated (52).
Plant-based extracts vs. pure CBD
Plant-based extracts (also known as full-spectrum CBD oil) may be more effective than pure CBD isolates, as they may contain other plant compounds that can enhance the effects of CBD. In a study conducted with mice, pure CBD lost anti-inflammatory activity at high doses, whereas this was not the case with full-spectrum extracts (53).
CBD/THC interaction
The interaction between CBD and THC is complex. THC-containing oils may be more effective than pure CBD for some conditions (such as chronic pain), while they may be less effective for other conditions (such as insomnia and anxiety). It's important to choose a product with low or no THC if you want to avoid the unwanted side effects of THC, or if drug testing is a part of your life (54, 55, 56).
Summary: Buy CBD oil from a reliable source that lists the CBD content. Plant-based full-spectrum extracts top pure CBD, while some people need THC+CBD extracts.
Can you take too much CBD?
The upper safe dose
CBD is very safe and chronic doses of up to 1500 mg/day have been well tolerated in clinical trials. Most products contain less than this amount per pack, so you would probably be on the safe side even if you drank a whole bottle per day (57, 58).
Additionally, the risk of addiction with CBD is very low. In a clinical study of highly addicted people (who regularly used recreational drugs), CBD showed no potential for abuse at therapeutic doses (750 mg) and very little such risk at mega-doses (1500 to 4500 mg) (59).
CBD users occasionally report adverse side effects, but these are rare and mild. The most common side effects include dry mouth, drowsiness, fatigue and changes in appetite (60).
It is important to note that CBD blocks a liver enzyme that breaks down many drugs (CYP2C19) and can therefore enhance the effects of these drugs in the body. This means that you should talk to your doctor if you are taking prescription drugs and plan to use CBD (61, 62).
Summary: Even CBD megadoses (>1500 mg/day) have been safe in clinical trials. CBD does not tend to cause dependence and the side effects are mild. However, it can interact with medications.
Conclusion
It can take some time to find the right CBD dosage - there is no one dose that is optimal for everyone. Whether you're using CBD oil for the first time or want to optimize your dosage, you should follow a few key steps to find what works for you. As long as you take these factors into account and discuss them with your doctor, you will find your personal dose.
First, determine your goal and find the right, clinically validated dose for it. Next, decide whether you want to use e-liquids, tinctures, capsules, creams or other forms. These will determine CBD absorption, how quickly it works and how long it lasts. Capsules are better for longer-lasting effects and chronic symptoms, e-liquids are best for acute relief and products applied to the skin are best for specific areas of the body. You can also combine different dosage forms.
Last but not least, you need to adjust the dose according to your weight, metabolism and genetics. Talk to a doctor if you are taking prescription medications to determine if they may affect the dosage you need.
References:
- https://www.accessdata.fda.gov/scripts/cder/daf/index.cfm
- https://www.dea.gov/press-releases/2018/09/27/fda-approved-drug-epidiolex-placed-schedule-v-controlled-substance-act
- https://www.ncbi.nlm.nih.gov/pubmed/22290374
- https://www.ncbi.nlm.nih.gov/pubmed/14583744
- https://www.ncbi.nlm.nih.gov/pubmed/30328956
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425583/
- https://www.ncbi.nlm.nih.gov/pubmed/20829306
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079847/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6482919/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5101100/
- https://www.ncbi.nlm.nih.gov/pubmed/7028792
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6333745/
- https://www.ncbi.nlm.nih.gov/pubmed/30100226
- https://www.ncbi.nlm.nih.gov/pubmed/28538134
- https://www.ncbi.nlm.nih.gov/pubmed/29768152
- https://www.ncbi.nlm.nih.gov/pubmed/29395273
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316151/
- https://www.ncbi.nlm.nih.gov/pubmed/29241357
- https://www.ncbi.nlm.nih.gov/pubmed/29619533
- https://www.ncbi.nlm.nih.gov/pubmed/4609777
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5870061/
- https://www.ncbi.nlm.nih.gov/pubmed/23042808
- https://www.ncbi.nlm.nih.gov/pubmed/29579828
- https://www.ncbi.nlm.nih.gov/pubmed/3793381
- https://www.ncbi.nlm.nih.gov/pubmed/24845114
- https://www.ncbi.nlm.nih.gov/pubmed/18801821
- https://www.ncbi.nlm.nih.gov/pubmed/25237116
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Adaptogens and ashwagandha in particular have become very popular in recent years. These products seemed to have come out of nowhere and have taken the world of health and fitness by storm with their many potential benefits and minimal to non-existent drawbacks.
The question that arises is whether ashwagandha can also have benefits for bodybuilders. Let's see what science has to say about this.
Ashwagandha, muscle growth and strength
Every month a new, seemingly more effective supplement for building strength and muscle mass appears on the market. Most of these products do not work, but this seems to be different with ashwagandha.
In a controlled study, men who received 500 mg of standardized root extracts of ashwagandha were able to increase their speed and lower body muscle strength compared to the placebo group (1). In addition, subjects who received a daily dose of Arjuna were able to improve their cardiovascular endurance, while at the same time an improvement in systolic blood pressure was observed. The scientists concluded that both supplements are safe and harmless for adults as long as the dosages are correct.
In another study, scientists divided 57 men between the ages of 18 and 50 into two groups: one group took 300 mg of an ashwagandha root extract twice daily, while the second received only a placebo (2). All subjects had little to no experience of training with weights.
The researchers wanted to investigate the effects of ashwagandha on muscle strength and muscle mass, as well as markers of recovery, body composition and serum testosterone levels. Both groups performed resistance training for 8 weeks before the initial measurements were repeated. Compared to the placebo group, ashwagandha showed the following changes (2):
- More significant strength gains in bench press and leg extension
- Significant muscle growth in the chest and arms
- Much less training-induced muscle damage, which indicates better recovery
- Stronger increases in testosterone levels
- Greater fat loss
In another study, subjects were given progressively higher doses of ashwagandha over a 30-day period (3). They started with 750 mg and increased to 1250 mg in the last 10 days of the study.
Apart from one subject who discontinued the study prematurely due to hallucinations and dizziness, all other subjects showed reduced levels of "bad" LDL cholesterol, increased strength levels and reductions in body fat percentage. Six of the subjects also reported better sleep.
Ashwagandha appears to provide promising results. However, it should be noted that further studies are needed to draw definitive conclusions. The studies cited here are short-term studies with a relatively small number of subjects. It is therefore not clear how these effects might change in the long term (say 6 months) or with more subjects.
Ashwagandha for fat loss
Some studies, a few of which are mentioned above, have linked ashwagandha supplementation to fat loss. A number of interesting studies (one of which was conducted with subjects suffering from binge-eating disorder) concluded that ashwagandha accelerates fat loss (2, 4). So while it's true to say that ashwagandha can help us lose fat, it's important to emphasize that ashwagandha can't necessarily achieve this on its own.
In a study conducted with elite cyclists, the subjects were split into two groups: One group received 500 mg of an ashwagandha extract twice daily, while the other received a placebo (5). After eight weeks of the study, the scientists concluded that the subjects in the ashwagandha group showed significant improvements in their aerobic capacity compared to the subjects in the placebo group. However, no improvement in fat oxidation was observed.
It is also worth mentioning that ashwagandha appears to have an effect on thyroid function. Studies suggest that ashwagandha may increase levels of the thyroid hormones T3 and T4 in people with subclinical hypothyroidism (6). T3 and T4 are two hormones that are essential for maintaining body temperature and metabolic health, among other things.
Optimal levels of these hormones are crucial for effective fat loss. People who suffer from hyperthyroidism or are taking thyroid hormones should discuss the use of ashwagandha with their doctor to ensure that thyroid hormone levels do not become too elevated.
Is ashwagandha beneficial for bodybuilders?
Some research suggests so. We have several studies that show promising benefits of ashwagandha in terms of muscle growth, fat loss, strength and power release. But while I would love to jump on the bandwagon and tout ashwagandha as a gift to humanity, it's a little too early for that.
Sure, it has been shown that ashwagandha could help subjects build a little more muscle and develop a higher power release during certain exercises. The problem, however, is that all of these studies were of short duration (eight weeks or less) and involved a limited number of subjects (the largest of these studies involved 57 subjects). In addition, most of them involved untrained subjects with minimal training experience.
We therefore need longer studies with more subjects before we can draw definitive conclusions about the true effects of ashwagandha for us. Do these effects last if ashwagandha is used for longer than eight weeks? Does the body develop a certain tolerance to ashwagandha over time? Are the observed effects just as pronounced in subjects with more training experience?
These and many other questions cannot be answered at the moment.
Other benefits and potential side effects of ashwagandha
Ashwagandha is one of the best-studied adaptogens, with studies dating back to the 1960s. Over the decades, scientists have compiled a long list of benefits of ashwagandha:
1. ashwagandha can lower cortisol levels and increase resilience to stress
Cortisol is essential for good health. It helps us wake up after sleep, it leads to superior fat loss, it keeps inflammation in a normal range and it supports our alertness. However, when cortisol levels are chronically elevated, cortisol can have devastating effects on our health. Such an increase is usually the result of chronic stress.
Scientific research suggests that ashwagandha may be able to reliably and safely reduce elevated cortisol levels, increase resilience to stress and improve perceived quality of life (7, 8).
2 Ashwagandha may reduce the incidence of anxiety and anxiety disorders
So far, we know that ashwagandha can increase resistance to stress. In some studies, this benefit has been associated with a reduction in anxiety and fear, particularly in stress-induced anxiety (9).
In another study, ashwagandha supplementation appeared to help subjects reduce their stress-induced eating and lose weight more efficiently (10).
Other studies have been able to replicate these results, although the anxiety-relieving effects tended to be less pronounced when the cause was not chronic stress.
3 Ashwagandha may improve cognitive abilities
Ashwagandha appears to be able to improve a range of different cognitive abilities. In some studies, ashwagandha has been shown to improve cognitive function, memory, concentration and information processing speed in people with mild cognitive impairment (11).
In a placebo-controlled study, ashwagandha was also able to improve cognitive capacity in subjects with bipolar disorder (12).
Side effects of ashwagandha
The only known side effect of ashwagandha to date is mild drowsiness and sedation in a small percentage of subjects in scientific studies. In a study mentioned above, one subject reported hallucinogenic effects with dizziness at a dosage of 750 mg ashwagandha (3). As this was an isolated event that was not reported in any other study, we cannot say whether this was a genuine side effect of ashwagandha.
Conclusion
All in all, ashwagandha is a medicinal plant that many can benefit from using. Its stress-reducing abilities can significantly improve the quality of life.
In addition to this, ashwagandha may also have benefits for athletes and bodybuilders in terms of muscle building and fat loss. However, more research is needed to determine the long-term effects in this regard.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/21170205
- https://www.ncbi.nlm.nih.gov/pubmed/26609282
- https://www.ncbi.nlm.nih.gov/pubmed/23125505
- https://www.ncbi.nlm.nih.gov/pubmed/27055824
- https://www.ncbi.nlm.nih.gov/pubmed/23326093
- https://www.ncbi.nlm.nih.gov/pubmed/28829155
- https://www.ncbi.nlm.nih.gov/pubmed/19789214
- https://www.ncbi.nlm.nih.gov/pubmed/23439798
- https://www.ncbi.nlm.nih.gov/pubmed/23439798
- https://www.ncbi.nlm.nih.gov/pubmed/27055824
- https://www.ncbi.nlm.nih.gov/pubmed/28471731
- https://www.ncbi.nlm.nih.gov/pubmed/24330893
Source: https://pumpsomeiron.com/ashwagandha-for-bodybuilding-fat-loss-and-muscle-growth/
This is an old story that Arnold likes to tell. The young Schwarzenegger had very modest calves. He was so self-conscious about it that he once stood in a pond during a photo shoot to hide his calves. Well, one day he had had enough. He cut off the bottom of his jogging bottoms so that everyone could see his calves - including his competitors. This motivated him to bring his calves up to the level of development of the rest of his body.
Photo Shocked on Facebook
Today, something similar often happens to us - albeit usually unintentionally. We see a photo of ourselves - usually somewhere on social media - and we are confronted with a reality check: "Hey, who's that flabby guy wearing my T-shirt? Oh, wait...shit."
This is known as being "photo shocked". For various reasons, many people have a very distorted image of themselves, which is especially true when it comes to body composition. Even the mirror doesn't seem to give them the correct message. But photos do.
When I developed the Velocity Diet, I wrote a section to encourage people to take progress photos. The idea was to give them a real idea of the changes taking place - something more accurate than just the weight on the scale. It's hard to see small changes in your body on a daily basis, but these become obvious and motivating when you look at photos from the previous month.
But these progress photos also had an unexpected effect. Many people said "I was absolutely shocked when I looked at the first set of photos. I knew I was fatter than I wanted to be, but I had no idea I was THAT fat!" Her motivation to change something increased greatly after this reality check.
Not every form of motivation has something to do with positive reinforcement. Sometimes a slap in the face can also be motivating. The only question is, are you ready to beat yourself up?
Take 3 photos
This might be difficult for many people, but as Arnold said about the display trick - it works - and that's all that matters.
Set yourself free. Have someone take 3 photos of you or use a tripod and a self-timer. Don't do sefies. You will be tempted - perhaps even unconsciously - to pose in a way that hides the areas you need to work on.
Take one photo from the front, one from the back and one from the side. No pulling in your stomach, no trying to get the best lighting, no tensing, no filters. These need to be painfully honest photos.
Then look at these pictures. Are you fatter than you thought? Skinnier - and not in a good way? Do you see imbalances, posture problems or underdeveloped muscle groups? The photos taken from behind might be the ones that bring the most surprises, as we rarely see ourselves from this angle.
Maybe you'll just say "Yes, I'm just as sexy as I thought!". However, if this is not the case, then use this "data" to make the necessary changes to your diet and training. You may realize that all your excuses and apologies just fall away.
A photo shock like this could give you the motivation to do what should be done anyway - like giving up your beer, doing hip thrusts at the gym and maybe even rethinking the "anything over 3 reps is cardio" mantra. Give it a go if you dare. Arnold would do it.
Tip: Perform antagonistic training
Recover faster and get stronger by manipulating your nervous system.
By Chad Waterbury
Source: https://www.t-nation.com/training/tip-perform-antagonist-training
Antagonistic training means that you alternate exercises that target opposite muscle groups such as chest and back, biceps and triceps, etc. The list of benefits includes faster recovery, greater strength gains and shorter training sessions.
Antagonistic training allows you to recover faster between sets due to the arrangement of the nervous system. When you maximally activate one muscle group, the nervous system inhibits the opposite muscle group for greater movement efficiency. This phenomenon reduces the time needed for recovery and helps to restore strength.
Example: Arm training
When you perform a set of bicep curls, your triceps are forced to relax so as not to get in the way of the arm flexing action of the biceps. This is achieved by a "loop" within the structure of the nervous system - when certain motor units are activated, others are inhibited. If this action didn't take place, then you wouldn't be able to move your joints as each set of opposing muscles would try to contract against each other.
You can use this to your advantage. If you alternate exercises for opposing muscle groups, the nervous system will inhibit the muscles that are not being trained, allowing them to return to full strength more quickly. So if you are training your chest, alternate it with a rowing exercise for your back. You can also combine shoulder presses with pull-ups or lat pull-downs to achieve the same effect.
Think of antagonistic training as a kind of mini-yoga session for opposing muscle groups. You'll be able to complete your chest/back cycle in less time compared to training both muscle groups separately and you'll also get stronger.
Tip: Understand the law of metabolic demands
Stop using the word "weight" and get smarter about calories.
By Dr. Jade Teta
Source: https://www.t-nation.com/diet-fat-loss/tip-understand-the-law-of-metabolic-demand
The body is very good at multitasking
Your body either wants to burn or build, but not both. There are a few exceptions to this rule, but these primarily concern beginners and people using anabolic hormones.
This is the law of metabolic requirements. The body responds to what it is exposed to. This is one of the most important insights when it comes to the calorie discussion. The idea that excess calorie intake always leads to an increase in body fat and a reduction in calorie intake always leads to fat loss is not accurate. You can reduce your calorie intake and lose weight, but that weight does not necessarily have to be fat.
Scientific research tells us that the standard "eat less, exercise more" diet approach leads to a loss of about 20 to 50% of lean tissue (water, glycogen, muscle). This is important because your resting metabolic rate is responsible for over two thirds of the calories you burn at rest and over half of your resting metabolic rate is determined by your muscle mass.
So you can increase your calorie intake and gain weight, but that weight could be fat. You could, of course, build lean body tissue instead, and if you do this, you'll be doing your metabolism a favor. The demands you place on your body will determine whether excess calories are used to build fat or muscle and whether a reduction in calories will result in a reduction in fat or muscle mass.
This is why experts agree that training with weights should be the dominant form of exercise during a fat loss program. It is the only type of exercise that makes extra calories available for gains in muscle mass rather than gains in fat. However, it is not a form of exercise that burns large amounts of calories.
The study
There is one study that reflects this well. This study was published in the Journal of the American College of Nutrition in 1999 and looked at two groups of obese subjects following the same low-calorie diet. One group performed an aerobic exercise program (walking, cycling or jogging). The other group performed resistance training three times a week and no aerobic exercise at all.
After 12 weeks, both groups had lost weight. The group that did aerobic training had lost 37 pounds of weight, of which 27 pounds was fat and 10 pounds was muscle. The group that had done resistance training lost 32 pounds, of which 32 pounds was fat and 0 pounds was muscle.
When the resting metabolic rate was calculated, the scientists concluded that the group that had done the aerobic training burned 210 kcal less per day than before the study began. In contrast, the group that had completed resistance training was able to increase their metabolic rate by 63 kcal per day.
What you do has a direct impact on whether a calorie is a calorie. You can't look at calories separately from lifestyle.
Tip: Use the ladder method
Accumulate volume, control fatigue and get strong with the help of this smart training method
By Chad Waterbury
Source: https://www.t-nation.com/training/tip-use-the-ladder-method
The ladder system is simple: start with one repetition of an exercise and add one more repetition to each set until you reach 5 repetitions. At this point, reduce the repetitions back to one repetition and start the sequence again. Continue in this way until you have reached your target number of repetitions - let's say 50 repetitions. This is a surefire way to pack as much volume as possible into a minimal amount of time.
Many trainers recommend starting with a weight that you can move between 5 and 15 reps when rested. I have been successful with a value in the middle. My athletes use a weight that they can move ten times when rested to start with the following sequence
- 1 repetition
- Pause for 30 seconds
- 2 repetitions
- Pause 30 seconds
- 3 repetitions
- Pause 30 seconds
- 4 repetitions
- Pause 30 seconds
- 5 repetitions
- Pause for 30 seconds
After you have reached 5 repetitions, go back to one repetition and start the sequence again. This entire process should be repeated 3 to 5 times.
This method controls fatigue as much as possible. As soon as you start to get tired, you react and go back to a repetition. This allows you to do more repetitions than you could have done if you had burned out on the first sets.
Try this method with any multi-joint exercise that allows you to build muscle where you need it most. Front squats for bigger thighs, deadlifts for a more muscular posterior chain, pull-ups or dips for a massive upper body.
Performing 20 strict pull-ups is a challenge that many have yet to master. That's a shame, because this is a damn good test of relative strength (a measure of how strong you are relative to your body weight) - not to mention an excellent muscle-building exercise for the upper body. Add two ladder workouts per week with a goal of 100 reps (10 cycles) to your training program and you'll get there.
Tip: Perform kettlebell swings for better deadlift performance
Develop explosiveness, improve your groove and increase your work capacity
By Erick Avila | 03/10/16
Source: https://www.t-nation.com/training/tip-do-kettlebell-swings-for-a-big-deadlift
Want to handle more weight when deadlifting? Kettlebell swings could be the missing tool in your toolbox.
Deadlifting is a technical skill - and like any skill, you need to practice deadlifting regularly to get better at it. Kettlebell swings are not meant to replace deadlifts, but this movement can be a valuable tool to help you perform better in the deadlift. Kettlebell swings offer a variety of benefits that translate to your deadlift performance. In fact, Andy Bolton - one of the first powerlifters to deadlift more than 1000 pounds - has been promoting kettlebell swings for a long time.
The benefits
Explosiveness
Kettlebell swings improve maximal and explosive strength - both of which translate to higher weights in deadlifts. A six-week study in which 21 healthy men trained kettlebell swings twice a week with either 12 or 16 kilo kettlebells found that explosive strength increased by 9.8% and explosive power by 19.8%.
This is important because increased maximal strength means a higher amount of force you can produce in a single repetition max. The stronger you are, the more weight you can move.
Similarly, an increase in explosive power results from an increased rate of force development in heavier training weights. The higher the rate of force development, the faster we can recruit muscle fibers. This is an advantage when we want to move heavier weights - especially in deadlifts, where we start the movement from a position of complete stagnation and need to produce force quickly.
Improving the groove of the movement
Regular repetition of the same movement with correct technique improves our neuromuscular pathways, movement efficiency and strength levels. Kettlebell swings improve the groove of aggressive hinge movements around the hip joint and for heavy deadlifts a strong hip hinge is important.
It is quite difficult to recover after frequent heavy deadlifts. Kettlebell swings allow you to recover more quickly despite the eccentric component of the movement, which means that you can train this exercise several times a week. You will be able to improve the groove of aggressive heavy movements in the hip area, which translates to better movement mechanics in the deadlift.
Work capacity
If you ever want to put your conditioning to the test, try performing kettlebell swings in the form of intervals, or performing kettlebell swings without rest for a given amount of time. Both will challenge your aerobic, anaerobic and strength endurance levels. Improving on these qualities will result in better overall conditioning, which will allow you to perform more repetitions/sets during a training session and recover better from the workload.
References:
1. Lake, J. P., & Lauder, M. A. (2012). Kettlebell Swing Training Improves Maximal and Explosive Strength. Journal of Strength and Conditioning Research, 26(8), 2228-2233.
Source: https://www.t-nation.com/training/tip-get-photo-shocked-to-spark-motivation
By Chris Shugart
