Ashwagandha is a potent herb, and has been used for centuries in traditional Ayurvedic medicine.
In today’s world, however, many people are wondering, “Is ashwagandha good for me?”
Knowing its potential health benefits, safety and how it works in your body is the answer.
In this article, we’ll explore the whole picture of what ashwagandha can do for your health, from helping to reduce stress to improving sleep, and whether it’s a safe choice for daily use.
What Is Ashwagandha?
Withania somnifera is also known as Ashwagandha, an adaptogen.
Some plants are adaptogens, which means they support the body's ability to handle stress.
For more than 3,000 years, people have used ashwagandha to lower stress, rev up energy and sharpen the focus.
Ayurvedic medicine sees it particularly as a rejuvenating herb for overall health, and it’s especially popular there.
However, thanks to modern science, many of its benefits are now backed, and it’s become quite popular in health and wellness circles.
Ashwagandha's Benefits: Is It Good for Your Health?Ashwagandha might be a fantastic supplement to your wellbeing regimen if you are searching for any health advantages.
So let’s see how this adaptogen can help your mind and body.
Reduce Stress, Anxiety Relief
The ability to lower stress and anxiety is one of the biggest reasons why people turn to Ashwagandha.
Ashwagandha studies show it can decrease cortisol, the main stress hormone in the body. (1)
Chronic stress can result from high cortisol levels, which can cause weight gain, problems with your metabolism, and other health problems.
Ashwagandha can help to balance these levels by supporting your body’s stress response and keeping you feeling more relaxed.
It is also backed by research that proves it works to calm anxiety.
In the Journal of Clinical Psychopharmacology, a study showed people who took ashwagandha reported lower anxiety levels than those taking a placebo. (2)
Boosting Sleep Quality
Ashwagandha also helps reduce stress and improve your sleep.
Anxiety and stress cause many people to have difficulty sleeping or even stay awake.
However, ashwagandha can promote relaxation and aid in your ability to sleep more soundly.
A 2020 Cureus study found that taking ashwagandha improved sleep quality over a placebo group. (3)
Ashwagandha is a natural remedy for better sleep without the use of pharmaceutical drugs, since this makes it so.
They can provide you with Energy, Focus, and Performance.
While ashwagandha can help you calm the mind, it can also increase your energy and physical performance.
This herb has also been shown to increase athletic performance for those that want to improve stamina and endurance.
The Journal of the International Society of Sports Nutrition claims that ashwagandha greatly increased the cardiorespiratory endurance of athletes. (4)
It’s also been shown to help both men and women stay sharp and productive throughout the day and has also been linked to better mental focus and energy.
How Safe Is Ashwagandha?
You’re probably wondering if ashwagandha is safe to take daily, with all these benefits.
So let’s dive into how safe this adaptogen is, especially for long term consumption.
Can You Take Ashwagandha Daily?
Ashwagandha is generally safe to take daily in the recommended dosages.
But most of the studies that have reported its health benefits used doses of 300 to 600 mg of ashwagandha extract per day.
Avoiding any potential side effects is important, so you need to follow the dosage instructions on any supplement you use.
There are no serious side effects when used long term, as has been shown in clinical studies to 12 weeks duration. (5)
Consult a healthcare professional before utilizing a supplement for an extended amount of time, just like you would with any other supplement.
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Side Effects of Ashwagandha
Most people can take Ashwagandha safely, but some experience mild side effects.
Side effects include nausea, diarrhea and stomach upset.
According to some people, ashwagandha can make you drowsy if you take a high dose.
In fact, it’s important to know that ashwagandha can interact with medications like thyroid issues or immunosuppressants.
Ashwagandha should not be used by women who are pregnant or breastfeeding without first consulting their doctor.
Rarely, ashwagandha has been linked to liver and kidney problems, but these cases are uncommon, and usually involve large doses.
Ashwagandha Dosage: How to Use It to Its Maximum Benefits
How you take ashwagandha depends on your health goals.
For overall health, 300–500 mg of ashwagandha extract per day is generally advised.
If you’re taking it to help with stress or anxiety, take 600 mg per day, divided in two doses.
Ashwagandha, however, works best for sleep support when taken in the evening.
As a matter of fact, ashwagandha is available in capsules, powders, and teas.
Although powders can be added to smoothies or other drinks, many individuals find capsules to be more convenient.
Who Should Avoid Ashwagandha?
Most people can safely take ashwagandha, but some should avoid it.
Pregnant women should avoid ashwagandha because it may induce difficulties or even preterm labor.
People with autoimmune conditions such as rheumatoid arthritis, lupus or Hashimoto’s thyroiditis should also be careful.
As ashwagandha can stimulate the immune system, it can make these conditions worse.
Before taking any new supplement it’s always best to speak to your doctor, especially if you have existing health conditions or are on medication.
Ashwagandha: Is It Right for You?
Is ashwagandha good for you, then?
For the majority of people, ashwagandha is a safe and efficient supplement to enhance performance, energy, sleep, and stress.
But it’s important to take your own health needs into account and to consult with a healthcare provider before taking it as part of your routine.
The Daily Nutra Ashwagandha supplements contain a natural and science backed formula to help you thrive.
Incorporating a high quality ashwagandha supplement into your wellness routine can be easy if you take Daily Nutra’s products into account, with transparency and potency in mind.
FINAL THOUGHTS
Ashwagandha is a potent herb that offers several advantages, including reducing stress, enhancing sleep, and boosting vitality.
It is an excellent option for general wellbeing because of its adaptogenic qualities, which aid the body in managing stress and preserving equilibrium.
As with most things, ashwagandha is safe for daily use, but only as recommended doses, and if you have any questions to ask a healthcare professional.
If you want to learn about the benefits of ashwagandha for yourself, then consider trying Daily Nutra’s high quality natural supplements to support your health and wellness.
FAQs
How does ashwagandha affect your body?
Its stress busting effects that help reduce stress, improve sleep, and increase energy and focus are made possible by working with your cortisol levels and maintaining good overall health.
Can you take Ashwagandha every day?
It is safe to take ashwagandha daily at recommended dosages. You should follow the dosage instructions you have to get maximum benefits.
Does ashwagandha have doctor recommendations?
On the basis of scientific research, many doctors recommend ashwagandha for stress relief, sleep improvement and overall well being.
Can ashwagandha be taken safely by the liver and kidneys?
Generally, ashwagandha is safe for the liver and kidneys, but there have been rare cases of problems. Don’t take risks, stick to the recommended dose.
Are there Ashwagandha side effects?
Stomach upset or drowsiness is a common side effect. The serious side effects are rare and usually involve taking too much.
RELATED STUDIES
1. Title: A randomized double-blind, placebo-controlled study to evaluate the efficacy of a high-concentration full-spectrum extract of Ashwagandha roots in reducing stress and anxiety
This study found that participants taking ashwagandha experienced a statistically significant 23% reduction in cortisol levels, demonstrating its effectiveness in alleviating stress and anxiety
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study on Ashwagandha
This placebo-controlled trial showed that individuals taking ashwagandha reported significantly lower anxiety levels compared to those receiving a placebo
Link: https://pubmed.ncbi.nlm.nih.gov/32540634/
3. Title: A randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha on sleep quality
The study demonstrated that participants taking ashwagandha reported a 72% improvement in sleep quality compared to a 29% improvement in the placebo group.
Link: https://pubmed.ncbi.nlm.nih.gov/32540634/
4. Title: Effects of Ashwagandha on Cardiorespiratory Endurance in Healthy Athletes
This research indicated that athletes who supplemented with ashwagandha showed significant improvements in cardiorespiratory endurance compared to those who did not.
Link: https://ksm66ashwagandhaa.com/ashwagandha-for-cardiorespiratory-endurance/
5. Title: Long-term Safety and Efficacy of Ashwagandha: A 12-Week Study
The clinical trial tracked participants over 12 weeks and found no significant side effects associated with long-term use of ashwagandha, confirming its safety profile.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
