{"id":72087,"date":"2023-03-07T10:00:18","date_gmt":"2023-03-07T17:00:18","guid":{"rendered":"https:\/\/askthescientists.com\/?p=72087"},"modified":"2025-10-03T12:34:18","modified_gmt":"2025-10-03T18:34:18","slug":"ashwagandha","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/es\/ashwagandha\/","title":{"rendered":"C\u00f3mo puede la ashwagandha apoyar tu salud"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-72075\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2023\/03\/AdobeStock_228891025.jpeg\" alt=\"ashwagandha\" width=\"835\" height=\"471\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2023\/03\/AdobeStock_228891025.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2023\/03\/AdobeStock_228891025-400x226.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2023\/03\/AdobeStock_228891025-768x433.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2023\/03\/AdobeStock_228891025-705x398.jpeg 705w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>Las hierbas y las plantas se han utilizado a lo largo de la historia por sus propiedades beneficiosas. Hace m\u00e1s de 5,000 a\u00f1os, las civilizaciones orientales empezaron a utilizar hierbas y a recurrir a pr\u00e1cticas y recomendaciones naturales para tratar todo el espectro de necesidades de salud, incluyendo el estr\u00e9s.<\/p>\n<p>La ashwagandha es una de las hierbas ancestrales m\u00e1s importantes. Se ha utilizado para aliviar el estr\u00e9s menor, mantener los niveles de energ\u00eda y favorecer la concentraci\u00f3n. Recientemente, las pr\u00e1cticas hol\u00edsticas para la salud se han popularizado en todo el mundo, y la ashwagandha ha disfrutado de un resurgimiento mundial.<\/p>\n<h2>\u00bfQu\u00e9 es la ashwagandha?<\/h2>\n<p>La ashwagandha<em>(Withania somnifera<\/em>) es un peque\u00f1o arbusto de flores amarillas que se encuentra principalmente en Asia y \u00c1frica. Su nombre significa en s\u00e1nscrito &#8220;olor de caballo&#8221;, por el aroma de la hierba. Aunque tradicionalmente se ingiere preparando un t\u00e9 de la ra\u00edz, hoy en d\u00eda es habitual encontrarlo como suplemento.<\/p>\n<p>La ashwagandha es un ejemplo de adapt\u00f3geno. Esta clase de sustancias puede favorecer la resistencia natural del organismo al estr\u00e9s ocasional. Se puede pensar en los adapt\u00f3genos como &#8220;biorreguladores&#8221; que ayudan al organismo a hacer frente al estr\u00e9s menor causado por el entorno.<\/p>\n<p>La ashwagandha presenta estas propiedades adapt\u00f3genas:<\/p>\n<ol>\n<li>Efecto no espec\u00edfico en el organismo. La ashwagandha no apoya un mecanismo o v\u00eda bioqu\u00edmica en espec\u00edfico, sino que favorece ampliamente la resistencia del organismo al estr\u00e9s ocasional y presenta diversos beneficios.<\/li>\n<li>No perjudica el funcionamiento habitual del organismo.<\/li>\n<\/ol>\n<p>Los adapt\u00f3genos pueden contener diversos fitonutrientes. Los compuestos activos de la ashwagandha incluyen alcaloides, lactonas y saponinas.<\/p>\n<h2>Beneficios de la ashwagandha<\/h2>\n<p>El organismo dispone de un proceso integrado para hacer frente al estr\u00e9s ocasional denominado como S\u00edndrome General de Adaptaci\u00f3n (GAS, por sus siglas en ingl\u00e9s). Este proceso consta de tres etapas: alarma, resistencia y agotamiento.<\/p>\n<p>El efecto estimulante de la ashwagandha mantiene la fase de resistencia y amortigua la fase de agotamiento. En lugar de un duro choque al final de la respuesta al estr\u00e9s, la ashwagandha favorece la transici\u00f3n de la fase de resistencia a un estado equilibrado de homeostasis. Este nuevo estado de equilibrio permite que el cuerpo y la mente sigan adelante, incluso durante un acontecimiento ligeramente estresante.<\/p>\n<p>Los beneficios de la ashwagandha pueden incluir:<\/p>\n<ul>\n<li>Actividad antioxidante<\/li>\n<li>Favorece la sensaci\u00f3n de calma<\/li>\n<li>Ayuda a mantener una funci\u00f3n cerebral saludable<\/li>\n<li>Favorece niveles normales de cortisol y neurotransmisores<\/li>\n<li>Favorece la resistencia en situaciones de estr\u00e9s menor<\/li>\n<li>Favorece un sue\u00f1o saludable<\/li>\n<li>Favorece el rendimiento deportivo<\/li>\n<\/ul>\n<p>La ashwagandha &#8220;hackea&#8221; la respuesta natural al estr\u00e9s de su cuerpo. Provoca las mismas respuestas fisiol\u00f3gicas que un poco de estr\u00e9s, sin da\u00f1ar el organismo. Esto aumenta la resistencia del organismo y le ayuda a mantener el equilibrio durante situaciones ocasionales de estr\u00e9s f\u00edsico, mental o ambiental.<\/p>\n<h2>Investigaciones sobre la ashwagandha<\/h2>\n<p>Aunque la ashwagandha se utiliza desde hace miles de a\u00f1os, los cient\u00edficos occidentales reci\u00e9n han comenzado a estudiar todos sus beneficios y aplicaciones. A medida que la investigaci\u00f3n moderna se pone al d\u00eda, muchos de sus hallazgos respaldan la forma en que la ashwagandha se ha utilizado tradicionalmente<\/p>\n<p>Un estudio realizado en 2012 dividi\u00f3 a los pacientes en dos grupos: un grupo recibi\u00f3 una c\u00e1psula de extracto de ra\u00edz de ashwagandha de alta concentraci\u00f3n dos veces al d\u00eda, mientras que el otro grupo recibi\u00f3 una c\u00e1psula de placebo dos veces al d\u00eda. El estudio dur\u00f3 60 d\u00edas, durante los cuales los participantes contestaron cuestionarios para medir el estr\u00e9s y se les midieron los niveles de cortisol (una hormona relacionada con el estr\u00e9s).<\/p>\n<p>Despu\u00e9s de 60 d\u00edas, los participantes en el estudio que recibieron ashwagandha ten\u00edan niveles de cortisol m\u00e1s bajos que los que recibieron el placebo. Este resultado sugiere que la ashwagandha puede ser eficaz para reducir el estr\u00e9s ocasional en los individuos, una conclusi\u00f3n apoyada tambi\u00e9n por otros estudios.<\/p>\n<p>Adem\u00e1s, en un estudio efectuado en 2019 se descubri\u00f3 que los participantes que recibieron ashwagandha dos veces al d\u00eda experimentaron una mejora del sue\u00f1o en comparaci\u00f3n con los participantes del grupo controlado con placebo. Dados los efectos de la ashwagandha sobre el control del estr\u00e9s, este resultado no es muy sorprendente, pero ilustra otra posible aplicaci\u00f3n de la ashwagandha: favorecer un sue\u00f1o saludable.<\/p>\n<p>El \u00fanico posible efecto secundario observado en el consumo de ashwagandha fue un ligero malestar estomacal. Tampoco se recomienda tomarla durante el embarazo.<\/p>\n<h2>Resiste el estr\u00e9s ocasional con ashwagandha<\/h2>\n<p>La mejor manera de decidir si la ashwagandha ser\u00eda de beneficio es prob\u00e1ndola. Puedes incluir una taza de t\u00e9 de ashwagandha en tu rutina matutina, o tal vez probar un suplemento diario durante una semana.<\/p>\n<p>Ya sea para el trabajo, los compromisos familiares o simplemente para la vida en general, la ashwaghanda podr\u00eda ser el apoyo que necesitas para superar un momento dif\u00edcil.<\/p>\n<div  class='togglecontainer av-16f494a-b3f4e6bd73d4a0fb949702960a290397  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-rvs8dm-9e03205e589f510784200faaeb840fca'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"Referencias\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: Referencias\" data-aria_expanded=\"Click to collapse: Referencias\">Referencias<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.healthline.com\/nutrition\/ashwagandha\">https:\/\/www.healthline.com\/nutrition\/ashwagandha<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-953\/ashwagandha\">https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-953\/ashwagandha<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3573577\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3573577\/<\/a><\/p>\n<p><a href=\"https:\/\/www.mskcc.org\/cancer-care\/integrative-medicine\/herbs\/ashwagandha\">https:\/\/www.mskcc.org\/cancer-care\/integrative-medicine\/herbs\/ashwagandha<\/a><\/p>\n<p><a href=\"https:\/\/health.clevelandclinic.org\/what-is-ashwagandha\/\">https:\/\/health.clevelandclinic.org\/what-is-ashwagandha\/<\/a><\/p>\n<p><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2019\/09130\/an_investigation_into_the_stress_relieving_and.67.aspx\">https:\/\/journals.lww.com\/md-journal\/fulltext\/2019\/09130\/an_investigation_into_the_stress_relieving_and.67.aspx<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3252722\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3252722\/<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6979308\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6979308\/<\/a><\/p>\n<p><a href=\"https:\/\/examine.com\/supplements\/ashwagandha\/#examine-database\">https:\/\/examine.com\/supplements\/ashwagandha\/#examine-database<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Las hierbas y las plantas se han utilizado a lo largo de la historia por sus propiedades beneficiosas. Hace m\u00e1s de 5,000 a\u00f1os, las civilizaciones orientales empezaron a utilizar hierbas y a recurrir a pr\u00e1cticas y recomendaciones naturales para tratar todo el espectro de necesidades de salud, incluyendo el estr\u00e9s. La ashwagandha es una de [&hellip;]<\/p>\n","protected":false},"author":10897,"featured_media":72082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[286],"tags":[20743,20772],"class_list":["post-72087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-es","tag-healthy-eating-es","tag-vitamins-and-supplements-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo puede la ashwagandha apoyar tu salud - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"Conoce los beneficios de la ashwagandha y c\u00f3mo puede influir en tu salud.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/askthescientists.com\/es\/ashwagandha\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo puede la ashwagandha apoyar tu salud - 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