For millennia, traditional Ayurvedic treatment has made use of ashwagandha.
This potent plant, well-known for its many health advantages, is gaining popularity due to its potential to lower blood pressure and promote heart health.
If you’re looking for a natural solution to hypertension, ashwagandha may be worth considering.
But how exactly does it help?
This guide will explore everything you need about ashwagandha and its impact on blood pressure.
What is Ashwagandha?
The medicinal herb ashwagandha, or Withania somnifera, is indigenous to India and some regions of Africa.
It has been a key ingredient in Ayurvedic medicine for over 3,000 years, and it is known for promoting longevity, vitality, and stress relief.
The plant contains various bioactive compounds, including withanolides, which are believed responsible for many of its therapeutic effects.
Ashwagandha is now widely utilized as an adaptogen, aiding the body's ability to adjust to stress.
This adaptogenic quality makes ashwagandha useful for modern health challenges, including hypertension.
Stress is a significant factor in high blood pressure, and reducing stress can directly improve cardiovascular health.
Can Ashwagandha Help Lower Blood Pressure?
Research has begun to reveal how ashwagandha can influence blood pressure.
One of the primary ways it does this is by reducing stress and cortisol levels.
Elevated cortisol levels, sometimes known as the "stress hormone," are associated with higher blood pressure.
By lowering cortisol, ashwagandha can help bring blood pressure down to healthier levels.
Studies have shown that ashwagandha significantly affects systolic and diastolic blood pressure (1).
After taking ashwagandha for a few weeks, participants in one clinical research saw a decrease in their blood pressure systolic (the top number) and diastolic (the bottom number).
The herb’s anti-inflammatory properties also play a role in improving blood pressure.
Ashwagandha's capacity to lower inflammation can eventually result in better heart health because inflammation is a significant cause of hypertension.
How Long Does It Take for Ashwagandha to Lower Blood Pressure?
While ashwagandha can effectively lower blood pressure, it’s essential to understand that results aren’t immediate.
In most cases, it takes a few weeks to start noticing significant changes in blood pressure.
Some studies suggest that it can take 4 to 12 weeks for ashwagandha to have a noticeable impact (2).
This timeline may change depending on personal circumstances, including your present blood pressure, general health, and the frequency of your herb consumption.
Dosage and the form in which you take ashwagandha also influence how quickly it works.
Higher doses may produce faster results, but they should always be taken under the guidance of a healthcare professional to avoid side effects (3).
How to Use Ashwagandha for Blood Pressure Management
Ashwagandha comes in various forms, such as tinctures, teas, powders, and capsules.
The best form for you will depend on your personal preference and lifestyle.
For most people, capsules are the easiest and most convenient way to take ashwagandha, as they offer a consistent and measurable dose.
The typical recommended dosage of ashwagandha for blood pressure management is 250 to 600 mg daily (4).
This range is often used in clinical studies, and it’s generally considered safe for long-term use.
But if you are new to the herb, it is always a good idea to start with a lesser dose and work your way up.
Taking ashwagandha with food can also improve its absorption and effectiveness.
Some people prefer to take it at night, as it can have a calming effect and contribute to better blood pressure control.
Potential Side Effects and Risks of Ashwagandha
While most people can safely use ashwagandha, there are some possible adverse effects.
Especially when taken in large dosages, nausea, diarrhea, and upset stomach are some typical adverse effects.
Rarely do allergic responses occur in people, resulting in redness or itching.
Specific individuals should avoid ashwagandha altogether.
Due to the herb's potential for difficulties, women who are pregnant or nursing are recommended to avoid it.
People with autoimmune conditions like lupus or rheumatoid arthritis should also stay away from ashwagandha because it might exacerbate symptoms and increase immunity (5).
If you are taking thyroid medications or have hyperthyroidism, consult your doctor before starting ashwagandha, as it may interfere with thyroid hormone levels.
Additionally, ashwagandha and other blood pressure medicines may interfere.
Given that ashwagandha and these drugs both have blood pressure-lowering properties, taking them together may result in an extreme reduction in blood pressure, which could cause lightheadedness or fainting.
Before adding ashwagandha to your routine, it is crucial to see your healthcare professional if you are currently using blood pressure medication.
Other Lifestyle Changes to Support Healthy Blood Pressure
Although ashwagandha can help control blood pressure, it is not a stand-alone remedy.
For optimal results, it should be combined with other heart-healthy lifestyle changes.
Some effective ways to manage blood pressure include:
Balanced diet: A diet rich in fruits, vegetables, and lean proteins can naturally support healthy blood pressure.
Foods high in potassium and magnesium: Bananas, spinach, and avocados are great options to help lower blood pressure.
Limit processed foods: Reducing your intake of processed food, sugar, and salt is key to maintaining normal blood pressure levels.
Exercise is another important factor in managing hypertension.
Regular physical activity: Activities such as swimming, cycling, or brisk walking can improve circulation and reduce blood pressure.
Stress management also plays a critical role in maintaining healthy blood pressure.
Incorporate relaxation techniques: Yoga, meditation, or deep breathing exercises, combined with ashwagandha, can help regulate stress and blood pressure.
Reduce stress: Managing stress not only benefits your mental health but also supports your heart health.
Embracing nutrient-dense, whole foods from sustainable sources is a vital step in supporting long-term health and wellness.
Final Thoughts
Among its many health advantages, ashwagandha is a potent plant that can help maintain normal blood pressure.
Reducing stress and inflammation offers a natural way to complement traditional blood pressure treatments.
However, it’s important to remember that ashwagandha is just one piece of the puzzle.
Combining it with a nutritious diet, consistent exercise, and other lifestyle adjustments will yield the best outcomes.
It is important to speak with your doctor before including ashwagandha in your daily regimen, particularly if you are taking medication or already have a medical issue.
Daily Nutra offers high-quality ashwagandha supplements formulated for potency and purity, perfect for anyone looking to improve their heart health naturally.
Use Ashwagandha's power to begin your journey to more excellent health, and incorporate it into your daily routine to reap its full benefits.
FAQs
Is Ashwagandha good for high blood pressure?
Yes, ashwagandha may help lower high blood pressure by reducing stress and cortisol levels, which can directly impact blood pressure regulation.
How long does Ashwagandha take to work for blood pressure?
Ashwagandha usually takes 4 to 12 weeks to show a discernible impact on blood pressure, though individual health and dosage may affect results.
Who should avoid using ashwagandha?
Pregnant women, people with autoimmune diseases, and those taking thyroid or blood pressure medications should avoid ashwagandha or consult with a healthcare provider first.
Can ashwagandha affect heart health?
Indeed, ashwagandha's capacity to reduce inflammation and stress can benefit heart health, including blood pressure and cardiovascular function in general.
What is the recommended ashwagandha dosage for blood pressure?
Although 250–600 mg daily is a typical dosage for blood pressure management, starting with a lower dose and seeking individual guidance from a healthcare professional is preferable.
Related Studies
1. Title: Efficacy of Ashwagandha in Reducing Blood Pressure and Cortisol Levels in Hypertensive Patients
A study showing significant reductions in blood pressure levels among participants who consumed ashwagandha for eight weeks, highlighting the herb’s role in reducing stress-induced hypertension by lowering cortisol levels.
Link: http://krepublishers.com/02-Journals/S-EM/EM-06-0-000-12-Web/EM-06-2-000-12-Abst-PDF/S-EM-06-2-111-12-203-Kushwaha-S/S-EM-06-2-111-12-203-Kushwaha-S-Tt.pdf
2. Title: Timeframe for Ashwagandha’s Effects on Blood Pressure and Stress-Related Hormones
A 12-week study that observed significant blood pressure improvements in participants after the fourth week of taking ashwagandha, exploring the correlation between cortisol reduction and blood pressure control.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
3. Title: Adaptogenic and Anti-inflammatory Effects of Ashwagandha on Hypertension
The study focuses on how ashwagandha’s anti-inflammatory properties reduce key markers of inflammation, such as CRP (C-reactive protein), and how this lowers blood pressure while mitigating stress-related cardiovascular issues.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10147008/
4. Title: Clinical Efficacy and Dosage Guidelines of Ashwagandha for Cardiovascular Health
A clinical review recommending a dosage range of 250-600 mg of ashwagandha for cardiovascular support and hypertension management, analyzing how different doses affect blood pressure.
Link: https://www.sciencedirect.com/science/article/pii/S0965229920319099
5. Title: Safety Profile and Contraindications of Ashwagandha in Clinical Use
This study discusses the safety of ashwagandha, highlighting its most common side effects and risks for specific populations, including interactions with thyroid medications and blood pressure medications.
Link: https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
