One of the most powerful herbs in the natural health world is gaining attention, and that is Ashwagandha.
An adaptogen, this ancient remedy had been used for centuries in Ayurvedic medicine to help the body during times of stress and restore balance.
Like many other adaptogens, ashwagandha is praised for assisting the body in adjusting to emotional, mental, and physical difficulties.
However, what makes Ashwagandha so special?
So let’s take a look at what adaptogenic properties it has and how it can help your health in profound ways.
What Is Ashwagandha?
Scientifically referred to as Withania somnifera, ashwagandha is a small shrub that is found in India, the Middle East and parts of Africa.
It has been used for over 3,000 years in Ayurvedic medicine as a Rasayana, a rejuvenating tonic promoting longevity and vitality.
Ashwagandha is named after Sanskrit and means ‘smell of a horse,’ referring to its smell and the strength it is thought to give you.
Active compounds in the herb called withanolides are responsible for the herb’s powerful effects, and have been shown to have anti-inflammatory and stress reducing properties.
Understanding Adaptogens
Natural substances that help the body resist stress and keep in balance are called adaptogens.
Hormone regulating, energy boosting, and improving resilience to both physical and mental stressors are how they work.
Rhodiola Rosea, Holy Basil and Ginseng are some of the most common adaptogens.
One of the adaptogens that really stands out is Ashwagandha, which boasts a long list of health benefits, and also has extensive research to back its effectiveness.
What About Adaptogens and Their Effect in the Body?
Adaptogens work with the hypothalamic pituitary adrenal (HPA) axis, the system charged with managing your body’s stress response.
They help to balance cortisol, your main stress hormone, and support your adrenal glands.
Ashwagandha is specifically good at lowering excessive cortisol levels which help your body recover from stress more easily.
Moreover, the neurotransmitter balance is also supported by it to maintain the calm and focus mind.
Ashwagandha Health Benefits Proven
With so many health benefits to offer (e.g. reducing stress, improving sleep, energy, and mental clarity), Ashwagandha is a powerful ally for overall well being.
Stress and Anxiety Relief
Probably the most known effect of Ashwagandha is its ability to reduce stress and anxiety.
It has been shown through research to reduce cortisol which in stressful situations can be elevated.
A study discovered that those who took Ashwagandha had up to 30 percent less stress than participants in a placebo group (1).
Ashwagandha can have an immediate effect on daily life by calming the body and mind.
Enhanced Sleep Quality
Ashwagandha helps with high stress levels and poor sleep, two things often linked together.
The herb helps relax you enough to fall asleep and stay asleep all night.
It does improve sleep quality and decreases symptoms of insomnia, as has been shown in clinical studies (2).
Ashwagandha may be a natural solution for those struggling to unwind after a long day.
Boosted Energy and Stamina
It also helps to calm the mind as well as improve physical energy.
It is used by athletes and busy professionals who want to reduce fatigue and improve endurance.
Research reveals that it helps you recover and strengthen your muscles, both mentally and physically (3).
Mental Clarity and cognitive support
Ashwagandha has a brain boosting effect that powers up cognitive function and memory.
It takes away brain fog and makes you more focused, and protects you from cognitive decline.
The herb’s neuroprotective properties related to its ability to reduce oxidative stress and inflammation in the brain (4).
This is why Ashwagandha is a very powerful tool to keep your mental sharp.
How to Use Ashwagandha Safely
Understanding how to use ashwagandha properly entails being aware of its forms, dosages, and safety measures in order to maximize its positive effects and reduce the possibility of negative ones.
Adding high-quality supplements to your routine, like those available at Wild Foods Co., can provide the natural support your body needs to maintain balance and thrive daily.
Common Forms and Dosages
There are many forms of ashwagandha powder, capsules, tinctures, etc.
Capsules are convenient and allow you to take powder daily, or you can add powder to smoothies or tea.
Standardized extract is recommended for general health at a dose of 300–600 mg per day.
Always use the product according to the dosage instructions on the product.
Side Effects and Precautions
Ashwagandha is usually well tolerated in the average person, but can cause mild side effects, like nausea or digestive upset, in some people.
It is not advised for people with autoimmune diseases or those who are pregnant or nursing without a doctor's counsel.
Start with the lowest dose and increase if necessary, minimizing risks and maximizing benefits.
The Benefits of Ashwagandha for Adaptogenic Support
Ashwagandha is among the most versatile adaptogens and backed by science.
It covers a variety of health issues like stress, sleep, energy, mental clarity and therefore is a complete solution for wellness.
Ashwagandha, unlike some adaptogens, is balanced in its approach to health.
Each Daily Nutra Ashwagandha supplement is made with premium natural ingredients for purity and potency.
To get the full benefits of Ashwagandha’s adaptogenic properties, choose a high quality product.
Final Thoughts
As an easy and effective way to improve your health, it is also simple to incorporate Ashwagandha into your routine.
This powerful adaptogen can help your body reach balance and resilience from stress reduction to energy and cognitive function (5).
Today you can start with a healthier lifestyle by learning about the benefits of Ashwagandha.
If you are on the path to well being, consider Daily Nutra’s Ashwagandha supplements.
FAQs
Why is Ashwagandha an adaptogen?
Ashwagandha helps the body adapt to stress by helping it adapt to stressing environments with their support of cortisol and the adrenal glands.
Does Ashwagandha help with improving sleep quality?
It does promote relaxation and decrease stress which will result in better sleep.
When can I see the results of Ashwagandha?
With consistent use, you may see benefits such as a reduced stress and improved sleep in a few weeks time.
What are the side effects of Ashwagandha?
It’s usually safe for most people, but mild side effects such as nausea or stomach discomfort may occur.
When should I take Ashwagandha?
You can take it in the morning for energy or at night to help support restful sleep.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of High-Concentration Full-Spectrum Ashwagandha Root Extract
This study demonstrated that Ashwagandha supplementation resulted in a significant reduction of 27.9% in serum cortisol levels, indicating its effectiveness in reducing stress.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
2. Title: A Double-Blind, Randomized, Parallel-Group, Placebo-Controlled Study of Ashwagandha Root Extract for Sleep Improvement
The research confirmed that Ashwagandha root extract significantly improved sleep quality and reduced insomnia symptoms in both healthy participants and those suffering from insomnia.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
3. Title: Effects of Ashwagandha (Withania somnifera) on Physical Performance: A Systematic Review and Meta-Analysis
This systematic review found that Ashwagandha supplementation significantly improved physical performance metrics such as muscle strength and endurance compared to placebo.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/
4. Title: Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function
The study indicated that Ashwagandha supplementation improved various cognitive functions, including memory and attention, in healthy young adults.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC11207027/
5. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Reducing Stress
This study provided evidence that Ashwagandha effectively regulates cortisol levels and exhibits adaptogenic properties, aiding in stress management.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
