Ashwagandha benefits include reducing stress, improving sleep and energy levels, and supporting healthy hormones. It also increases muscle strength, according to a 2015 study.
Smaller studies and test-tube research suggest that ashwagandha may improve cognitive function. But larger clinical trials are needed to confirm these findings.
People taking antidiabetes medications should avoid ashwagandha, as it may increase their blood sugar levels. It may also interact with some high blood pressure medications and immunosuppressants.
Reduces Stress
Ashwagandha is an adaptogenic herb that has gained popularity for its ability to reduce anxiety and stress, support restful sleep, increase energy levels and boost sexual function. It also has been shown to improve cognitive functioning in some populations. It has been used in Ayurvedic medicine for thousands of years, and recent research suggests that it can help treat several health conditions, including depression.
It is thought that the calming effects of ashwagandha are due to its ability to lower cortisol levels. High levels of this hormone activate the body’s fight-or-flight response, which can have serious health consequences over time. Ashwagandha has been found to decrease stress and anxiety by lowering cortisol levels, which allows the body to relax and promotes healthy sleep cycles.
In one study, 130 adults with self-reported stress and anxiety were randomized to take a standardized ashwagandha root extract or placebo for 30 days. They were asked to rate their feelings of stress and anxiety and also had their blood cortisol levels measured. Participants taking ashwagandha reported feeling calmer and more relaxed compared to those who took the placebo. They also had better sleep patterns and were able to focus more easily.
Ashwagandha can be taken in capsules, powders and tinctures, but most clinical trials have used concentrated liquid preparations of the plant roots. It is best to look for products that are standardized to contain a certain percentage of withanolides, which is the chemical in ashwagandha responsible for its beneficial properties. The ideal dose for ashwagandha to lower stress and anxiety is 250-600 mg per day, taken 3 times daily or as directed by a doctor.
It’s important to note that ashwagandha does not remove underlying causes of stress and anxiety, like work or family pressures, so it should be used in conjunction with other methods of stress reduction. Increasing exercise, getting enough sleep and practicing meditation are all good ways to reduce stress. In addition, eating a healthy diet full of fruits and vegetables is essential for overall health. It’s also important to avoid substances that may cause stress or anxiety, such as caffeine, alcohol and nicotine.
Promotes Healthy Sleep
Ashwagandha has long been used in Ayurvedic medicine to support sleep and promote well-being. It may do so in two ways: directly by influencing sleep, or indirectly by lowering stress, which can benefit sleep (Kaushik, 2017). The herb contains compounds that are similar to natural sedatives. The withanolides in ashwagandha stimulate the brain’s GABA activity, which reduces nervous system activity and makes it easier to fall asleep. This is why ashwagandha is often called a natural sleep aid.
The root extract of ashwagandha also acts as an adaptogen, which strengthens the body’s nonspecific stress response by normalizing cortisol levels. This reduces the stress that triggers sleep disruption and anxiety. The herb has also been shown to decrease waking after sleep and improve mood, mental alertness, and cognitive functions (Langade, 2019).
In one double-blind clinical study, participants who were given full-spectrum ashwagandha root extract twice daily for ten weeks saw improvements in several sleep markers compared to those who took placebos. These included sleep efficiency, sleep onset latency, and overall quality of sleep (Langade, 2019).
Other studies have found that ashwagandha can help people fall asleep more quickly. It can also increase a person’s maximum oxygen consumption, or VO2 max, when used alongside resistance training. VO2 max is an important measure of heart and lung health, and lower VO2 max is associated with increased risk of cardiovascular disease.
Another benefit of ashwagandha is that it can boost muscle strength and endurance. This is due to the fact that it increases a person’s nitric oxide levels, which allows more blood flow to the muscles and enhances protein synthesis during workouts (Bal, 2017).
In addition, ashwagandha can reduce fatigue and increase a person’s energy levels in general. It is recommended that people try a combination of herbs and supplements like ashwagandha to get the most out of their experience. However, it’s always best to talk with a healthcare provider to find out which options are safe for you. They can determine if the herb is safe for you based on your health history and current medications.
Increases Energy Levels
Ashwagandha is a great natural energy booster and improves your mood. It is also a powerful antioxidant that can help protect against free radical damage to your body, including your skin. It reduces inflammation and promotes healthy sleep patterns. Ashwagandha is used by men to improve testosterone levels and fertility, while studies show that it can help relieve arthritis pain and regulate blood sugar in people with type-2 diabetes.
The plant contains chemicals that enhance cognitive function, including the two main compounds called withanolides, which have been shown to improve memory and brain function in animal and human tests. These compounds are believed to work by inhibiting the production of amyloid plaque, which is associated with Alzheimer’s disease. The herb can be found in many different forms, including capsules and powder, but the most effective is a standardised extract, which has been labelled to reflect its concentration of withanolides.
In Ayurvedic medicine, ashwagandha has been used for over 6,000 years, and it is considered a rasayana (a rejuvenating herb). It has the following medicinal properties: root: Tonic, aphrodisiac, narcotic, diuretic, anthelmintic, astringent, stimulant and thermogenic. It smells like a horse, which is why it is called ashwagandha (ashwa means horse and gandha refers to the scent).
Seed: The seed has astringent properties and is recommended in debility of old age, vata dosha and rheumatism. It can be mixed with milk to treat emaciation in children and also in hysteria, anxiety, insomnia, memory loss etc. It is also a good tonic for the eyes and helps in curing conjunctivitis, cataracts and other eye diseases.
Research shows that ashwagandha may be helpful for improving depression, stress and anxiety in adults. It can be taken in conjunction with other herbal remedies, such as turmeric and ginseng, for the best results. It’s important to consult with your doctor before taking any new herbs, especially if you are pregnant, breastfeeding or have other health conditions. It’s also a good idea to talk to an integrative health specialist before starting any new supplements, so they can make sure you’re getting the right dose.
Strengthens the Immune System
Ashwagandha is a powerful herb that supports the body’s natural immune system by enhancing its overall performance. It also reduces oxidative stress that impacts immune function. Ashwagandha has been found to stimulate the production of lymphocytes and macrophages, specialized cells that help the body fight against infection, inflammation and cancer. It has also been shown to increase the activity of natural killer cells, a type of white blood cell that identifies and destroys infected or tumorous cells.
This herbal immunity booster is a great addition to your daily health regimen. But it’s important to work with a naturopathic doctor or integrative health specialist to determine the appropriate dosage for your needs. It’s also recommended to avoid taking too much, as this can increase your risk of side effects.
One of the reasons why ashwagandha is known as an adaptogen is because it helps to balance the body’s hormone levels and prevents chronic stress from suppressing healthy immune responses. It does this by regulating the production of cytokines, which are proteins that coordinate immune responses. This way, the immune system remains active without overreacting and causing inflammation.
The antimicrobial properties of ashwagandha inhibit the growth of harmful microorganisms that can cause infections, including bacteria and fungus. This prevents the fungi and bacteria from overgrowing in your system, which can lead to low immunity.
Another way ashwagandha enhances immune function is by reducing the amount of free radicals in the body. These free radicals can damage the immune system and cause a number of health problems, such as aging, chronic diseases, neurodegeneration and even cancer. The antioxidants in ashwagandha protect the immune system by stabilizing free radical levels, which improves immune response and prevents inflammation and disease.
As a result of all these benefits, ashwagandha has been shown to promote long-term immune system resilience. Research has shown that regular consumption of ashwagandha can enhance the body’s ability to fight infection, as well as reduce oxidative stress, which can negatively impact the immune system. You can find ashwagandha in many forms, including teas and supplements. However, you should always do your research to find a quality brand. You can start by asking staff members at natural foods stores for recommendations. Then, you can check each brand’s certifications and testing standards to ensure that the product is safe and effective.
