Ashwagandha is a key herb in Ayurveda, a historic form of alternative medicine based on Indian ideas of natural healing. For thousands of years, people have used ashwagandha to relieve stress, boost energy, and improve attention.
“Ashwagandha” is Sanskrit for “horse smell,” referring to both the herb’s aroma and its capacity to improve strength. If you’re the tense or stressed-out kind, you’ve undoubtedly heard a mini-sermon on the benefits of ashwagandha.
People must’ve undoubtedly told you that it can do pretty much anything, including cooking dinner and putting the kids to bed. If you’re skeptical of herbal medication, you’ve probably never looked into ashwagandha. That’s OK. We’ll handle all of the legwork for you.
What exactly is ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub native to India, Africa, and portions of the Middle East. It is also known as “Indian Winter cherry” or “Indian Ginseng.”
So, what is it used for?
In Ayurvedic medicine, ashwagandha has long been used to boost energy, improve overall health, and reduce inflammation, discomfort, and anxiety. Ayurvedic medicine is India’s traditional medicine system. It is a therapeutic tradition that promotes balance in the body, mind, spirit, and environment through nutrition, exercise, mindfulness practices, and herbs.
For a variety of reasons, ashwagandha appears to be an excellent choice for individuals who favor herbal remedies. Stress is common in modern life. Stress also adds to physical and mental disorders. Cortisol levels in your body rise under stressful situations, causing your heart to beat quicker and harder.
You breathe quickly, and your body produces more glucose to provide a surge of energy. Your mind becomes hyper-aware of potential threats, and your body enters fight or flight mode. When the stressful incident is over, cortisol levels return to normal and the symptoms subside.
How essential is Ashwagandha?
Ashwagandha is classified as a Rasayana in Ayurvedic medicine. This indicates that it aids in the preservation of youth, both mentally and physically.
There is some evidence that the herb has neuroprotective and anti-inflammatory properties. Many health disorders are caused by inflammation, and lowering inflammation helps protect the body from a range of illnesses.
Ashwagandha, for example, is used to treat the following conditions:
- Anxiety
- Worry
- Exhaustion
- Skin issues
- Diabetes
- Arthritis
- Epilepsy
Different treatments use various elements of the plant, such as the leaves, seeds, and fruit.This plant is becoming more popular in the Western world. Ashwagandha is now available as a supplement in the United States.
Health Benefits of Ashwagandha
Here are a few scientifically proven ashwagandha benefits :
1. Stress and anxiety relief
Perhaps the most well-known benefit of ashwagandha is its ability to relieve stress. Several studies have demonstrated ashwagandha’s capacity to considerably reduce participants’ stress and anxiety levels.
One study found that ashwagandha can improve sleep quality as well—researchers validated that subjects slept substantially better with ashwagandha doses compared to placebo doses.
2. Reduces blood sugar and fat levels
A couple of modest clinical investigations discovered that ashwagandha can help lower blood glucose and triglycerides (the most prevalent type of fat in the blood). One study compared ashwagandha’s blood sugar-lowering effects to those of type 2 diabetic medicines.
3. Enhancements Muscle and Power
Researchers are still investigating the effectiveness of ashwagandha in increasing strength and muscular size. Participants in one trial reported greater speed and strength. Another study found that when ashwagandha was eaten, it increased muscle power while also lowering body fat percentage and cholesterol levels. Some patients reported improved sleep, however this study did not compare ashwagandha ingestion to a placebo.
Another trial with only male participants found that ashwagandha treatments were effective. Men who received ashwagandha experienced significant gains in muscle strength (measured by bench press and leg extension exercises) and muscle size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle injury when compared to the placebo group.
4. Arthritis
Ashwagandha may function as a pain reliever by blocking pain signals from traveling through the central nervous system. It may have anti-inflammatory qualities as well. As a result, some study has suggested that it is useful in treating many types of arthritis, including rheumatoid arthritis.
A tiny 2015 research of 125 persons with joint discomfort discovered that the herb could be used to treat rheumatoid arthritis.
5. Increases Male Fertility and Testosterone Levels
For men, ashwagandha may have reproductive benefits. By normalizing reproductive hormone levels, ashwagandha has been proven to considerably enhance sperm quality in infertile males. One study found that 14% of male patients’ partners fell pregnant after the study.
Separately, in an ashwagandha stress trial, researchers discovered that the herb boosted testosterone levels in male but not female subjects. Another study on the effect of ashwagandha on muscle strength in men found a considerable increase in testosterone.
6. Improves Focus and Memory
Ashwagandha may aid in the improvement of cognition, memory, and the capacity to conduct motor responses following instruction. Small studies have shown that ashwagandha considerably improved participants’ reaction times during cognition and psychomotor tests (which examine the ability to respond to instructions and perform an indicated activity) when compared to a placebo.
According to one study, ashwagandha increased participants’ attention spans, as well as their immediate and overall memory across a variety of tasks.
7. Promotes Heart Health
At least two studies have found that ashwagandha can boost VO2 max levels, which is the highest amount of oxygen you can take in when exercising. These values are used to assess cardiorespiratory endurance, or how well the heart and lungs supply oxygen to muscles during exercise. Higher VO2 max levels can thus indicate a healthy heart that works well under certain conditions.
However, because this study was conducted with just healthy, athletic people as opposed to a more diverse set of volunteers, the findings may not be applicable worldwide.
How to Consume Ashwagandha
The dosage of ashwagandha and how it is used depend on the illness being treated. Based on modern clinical investigations, there is no typical dosage. Different dosages have been used in various investigations. According to certain studies, ingesting 250-600 mg per day can help lower stress. In other investigations, much greater doses were employed.
Ashwagandha capsule dosages are typically between 250 and 1,500 mg. The herb is available in capsule, powder, and liquid extract forms. High doses can have negative side effects in some circumstances. Before beginning any new herbal supplement, including ashwagandha, consult with a healthcare expert about safety and dosage.
Are there any unintended consequences ?
Small-to-medium doses of ashwagandha are normally tolerated by most people. However, there haven’t been enough long-term trials to thoroughly investigate the potential adverse effects.
Large doses of ashwagandha might cause stomach distress, diarrhea, nausea, and vomiting. This could be caused by intestinal mucosal inflammation.
Is it safe?
Ashwagandha should be avoided by pregnant women because it can induce fetal discomfort and early labor. Another potential issue with Ayurvedic herbs is that manufacturers are not regulated by the Food and Drug Administration (FDA). This implies they are not held to the same standards as pharmaceutical and food industries.
Herbs may contain pollutants such as heavy metals, or they may not contain any of the herb at all. Before acquiring any goods, people should conduct some research about the producer.
In conclusion
Ashwagandha is an old medicinal herb that may provide numerous health advantages. According to study findings, it may help lower anxiety and stress, promote restful sleep, and even boost cognitive functioning in certain groups.
Most people consider ashwagandha to be relatively safe. However, it is not appropriate for everyone, so consult with a healthcare professional before incorporating ashwagandha into your routine.