What Is Ashwagandha?
Ashwagandha is commonly used as an herbal supplement to help improve overall health and well-being.
Ashwagandha (Withania somnifera) is an ancient medicinal herb native to India and parts of Asia. It’s also known as Indian ginseng or winter cherry.
It has been used for centuries in Ayurvedic medicine as a tonic to promote health and wellness. Modern science has since confirmed the many potential benefits of ashwagandha, including its ability to reduce stress, boost energy levels, improve athletic performance and sleep quality, balance hormones such as testosterone, increase fertility in men, support cognitive function and memory recall, protect against chronic diseases like diabetes, arthritis, asthma, heart disease by reducing inflammation in the body and more recently — cancer prevention and treatment.
Ashwagandha is also classified as an adaptogen which helps your body better cope with physical or psychological stressors. Its adaptogenic properties, immune-modulating effects, and anti-inflammatory effects may have a range of potential health benefits.
Properties
Ashwagandha (the root) contains a group of steroidal compounds called withanolides, which are believed to be responsible for many of its medicinal properties.
It is classified as an adaptogen, meaning it helps the body adapt to stress and promote homeostasis.
Withanolides have been shown to have a variety of biological activities, including anti-inflammatory, antioxidant, and immunomodulatory effects. They have also been shown to have neuroprotective and anti-cancer properties, among other potential health benefits.
Research suggests that the specific withanolide content of ashwagandha can vary depending on several factors, such as the plant’s growing conditions and the extraction methods used to isolate the withanolides.
Uses and Benefits
Ashwagandha interacts with various physiological systems and processes in the body, working in the following ways:
Reducing stress and anxiety
As an adaptogen, ashwagandha helps the body adapt to stress and may reduce cortisol levels, which is a hormone produced in response to stress. This is important because chronic stress can have a negative impact on overall health and well-being. Elevated cortisol levels are associated with increased risk of depression, irritability, fatigue, weight gain, and other physical ailments. By reducing stress hormones such as cortisol, ashwagandha helps the body maintain homeostasis which in turn leads to improved mental clarity and focus throughout the day.
Improving cognitive function
Ashwagandha may have neuroprotective qualities meaning it could protect nerve cells from damage caused by free radicals which would further contribute towards improved mental clarity throughout the day.
This herb promotes the growth of new nerve cells in the brain, which may improve memory, attention, and other cognitive functions. Ashwagandha could be helpful for students studying for exams or anyone needing extra focus on a daily basis.
Treating chronic fatigue syndrome (CFS)
Because of its unique properties as an adaptogen, ashwagandha can also be effective at treating chronic fatigue syndrome (CFS). CFS is often characterized by extreme exhaustion that isn’t relieved by rest or sleep and can significantly disrupt one’s daily life activities if not managed properly. Ashwagandha works by stimulating adrenal gland activity which helps increase energy levels while simultaneously lowering cortisol levels so that they don’t become too high under periods of prolonged stress-leading users feeling refreshed without any side effects usually associated with stimulants such as caffeine jitters or insomnia.
Modulating the immune system
Ashwagandha has immune-modulating effects, which can help regulate the immune system and may be beneficial for people with autoimmune disorders.
Reducing inflammation
One of the key benefits of this herb is its ability to reduce inflammation in the body. Ashwagandha contains compounds which help to inhibit the activity of inflammatory molecules in the body, such as cytokines and chemokines, which can lead to a reduction in inflammation.
Ashwagandha can help to reduce inflammation in people with conditions such as rheumatoid arthritis, asthma, inflammatory bowel disease and even cancer. Regular consumption of ashwagandha may provide protection against some chronic diseases like diabetes and heart disease by reducing inflammation throughout the body over time.
Boosting energy levels
Ashwagandha is believed to work by supporting the body’s stress response system and promoting healthy adrenal function, which can help combat fatigue and improve energy levels.
Supporting healthy testosterone levels
Another benefit of ashwagandha is that it may be able to reduce anxiety symptoms associated with low testosterone production such as irritability or depression. Low testosterone can lead to a variety of issues ranging from decreased libido and muscle mass loss, to difficulty concentrating or mood instability. By supplementing with ashwagandha regularly however, you could potentially boost your overall hormone production which would subsequently improve these symptoms over time.
Ashwagandha supports healthy testosterone levels in men, which may benefit muscle strength and endurance. Testosterone is a hormone that plays an important role in muscle growth.
Improving athletic performance
Ashwagandha may improve strength, increase endurance and athletic performance, making it a popular supplement among athletes and those looking to improve their physical capacity.
Improving fertility
Ashwagandha improves sperm quality and fertility in men and may also have benefits for female fertility.
Managing menopausal symptoms
Ashwagandha is an adaptogenic herb that may help alleviate some of the symptoms associated with menopause, such as hot flashes, night sweats, irritability, anxiety, and mood swings. It may also help support bone health by promoting the absorption of calcium and improving bone density, which can be at risk during menopause due to decreased estrogen levels.
Beauty Benefits and Anti-aging properties
Ashwagandha contains antioxidants that help to protect the skin from damage caused by free radicals, which can contribute to premature aging. It is an effective anti-aging remedy that promotes youthful skin by treating wrinkles, fine lines, spots, dark circles, and other signs of aging. This plant help to promote hair growth by improving circulation to the scalp and reducing oxidative stress, which can damage hair follicles.
Recommended Dosage of Ashwagandha
The taste of ashwagandha varies depending on how it’s prepared. It typically has an earthy flavor with slightly bitter notes. When mixed with other herbs such as ginger or black pepper, it can have a more palatable taste. Some people enjoy brewing ashwagandha into tea by adding honey or sugar to sweeten its natural bitterness while simultaneously increasing its medicinal benefits due to enhanced absorption rate caused by increased solubility in liquid form.
The recommended dosage of ashwagandha depends on the form in which it is taken. For example, a typical dose of ashwagandha root extract supplement for general use is 300 – 500 mg 1-2 times per day, usually with food. If consuming ashwagandha as powder or a tea, 1-2 teaspoons (1-2 grams) per day is considered safe and effective for most people.
Additionally, it can be used topically as a paste or ointment to reduce inflammation and promote healing of wounds or skin disorders like eczema.
It may take several weeks of consistent use to notice any benefits. Ashwagandha can be taken at any time of day, but some people may prefer to take it in the morning to help with stress and energy levels. Others may prefer to take it in the evening to help with sleep.
It is important to note that individual needs and tolerances can vary, and it is always a good idea to talk to a healthcare provider before starting any new supplement. They can provide guidance on the appropriate dosage and monitor for any potential side effects or interactions with other medications or supplements.
Side effects:
Ashwagandha has many potential health benefits and is generally considered safe when taken in recommended doses. In general, it is well tolerated by most people. However there are some potential side effects associated with its use such as nausea, diarrhea and stomach upset. Additionally, certain individuals may experience allergic reactions such as skin rashes when using this herb topically or orally.
Pregnant women should avoid taking this herb due to its potential effects on hormone production during pregnancy.
Ashwagandha may also interact with certain medications, so it is important to talk to your healthcare provider before taking it if you are on any medications or have any health conditions.