Millions of people around the world suffer from chronic inflammation.
It’s also often related to heart disease, arthritis and joint pain, and autoimmune conditions.
If you’re one of the many people trying to find a natural remedy to fight inflammation, you might want to look into ashwagandha.
Popular for its powerful adaptogenic properties, this ancient herb has been in the spotlight recently for its ability to fight inflammation and improve overall well-being.
In this article, we’ll discuss the relationship between ashwagandha and inflammation, how it works, and how to include it in your health routine.
What Is Ashwagandha?
The plant referred to is Withania somnifera, or ashwagandha, which has been used in Ayurvedic medicines for thousands of years.
As an adaptogenic plant, this potent herb aids the body's ability to adjust to stress and maintain equilibrium.
Although most commonly used for stress relief, ashwagandha has other health benefits, including anti-inflammatory effects.
It’s sometimes called “Indian ginseng” as it has some of the same energizing properties.
Supplements, powders, teas, and extracts are made from the roots and leaves of the ashwagandha plant. Ashwagandha's research has demonstrated that it can regulate cortisol, a stress hormone, and aid in reducing overall body stress.
Chronic stress is a significant factor in causing chronic inflammation, and this is important.
Inflammation and What Understanding It Means
So, before we discuss how ashwagandha can fight inflammation, let’s briefly discuss what inflammation is and why it’s important.
The body's natural immunological reaction to damage or infection is inflammation.
It’s a process in which the body’s white blood cells release chemicals to fight off harmful invaders.
However, persistent inflammation can lead to significant health issues.
Arthritis, diabetes, heart disease, and, in some cases, some cancers are often associated with chronic inflammation.
Chronic inflammation can silently damage tissues and organs over time without symptoms, making it one of the most dangerous aspects of the disease.
That’s where Ashwagandha comes in.
Ashwagandha and inflammation
Ashwagandha is a potent anti-inflammatory herb and natural remedy for controlling chronic inflammation. (1)
Withanolides, key compounds of Ashwagandha, are essential to Ashwagandha’s anti-inflammatory effects.
Naturally occurring withanolides have been shown to depress inflammatory pathways within the body.
According to a study that examined ashwagandha extract, it reduced inflammatory markers such as C-reactive protein (CRP), a protein that the liver produces in reaction to inflammation.
A study has also found that ashwagandha can reduce oxidative stress, in which free radicals damage your cells.
This oxidative stress is often related to chronic inflammation, and ashwagandha helps reduce the damage associated with inflammation. (2)
Additionally, Ashwagandha’s ability to reduce stress—significantly—affects its anti-inflammatory effects.
When your body produces less cortisol, the stress hormone, this means less inflammation when it's elevated for a long time.
Ashwagandha balances cortisol levels and helps prevent chronic inflammation caused by long-term stress.
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Immune Regulation and Ashwagandha
Modulating the immune system is how ashwagandha helps reduce inflammation.
The body can produce too much inflammation if the immune system is overstimulated.
In conditions like rheumatoid arthritis, where the immune system mistakenly attacks body tissue, joint pain and swelling occur.
Ashwagandha balances the immune response so that the body doesn’t overproduce inflammation in response to stress or infection.
Ashwagandha studies suggest it can reduce the amount of pro-inflammatory cytokines, proteins that encourage inflammation in the body.
Ashwagandha keeps inflammation healthy by regulating the immune system, and helps it not spiral out of control. (3)
Evidence-Based Benefits for Chronic Conditions
Ashwagandha has been studied to see what effects it might have on certain inflammation-related conditions.
Ashwagandha and Arthritis
One of the most common inflammatory conditions is arthritis.
People with rheumatoid arthritis and osteoarthritis have found that ashwagandha reduces pain, swelling, and stiffness.
A study using rheumatoid arthritis patients found those taking ashwagandha supplements had a dramatic improvement in pain and joint inflammation. (4)
Ashwagandha may also promote the management of arthritis symptoms and reduce inflammation, as well as promote joint health.
Metabolic Health and Ashwagandha
A major factor in metabolic disorders such as type 2 diabetes and obesity is inflammation. (5)
Ashwagandha has been shown to lower markers of inflammation in individuals with metabolic conditions.
In another study, people with type 2 diabetes who took ashwagandha supplements experienced improved markers of insulin sensitivity and lower inflammation (CRP).
Ashwagandha may help prevent complications of metabolic disease by reducing inflammation.
Using Ashwagandha for Inflammation
If you’re thinking about taking Ashwagandha to alleviate inflammation, here are some ways to make it part of your routine.
Dosage Recommendations
Typical ashwagandha dosage for inflammation is 300 to 500 mg of standardized extract per day.
This dosage has been found in studies to reduce inflammation without side effects.
It is advisable to begin with a lesser dosage and progressively raise it as required.
Forms of Ashwagandha
Ashwagandha is found in capsule, powder and liquid extract forms.
Add the powdered form to smoothies or warm teas to get a precise dose or take capsules.
Other options include liquid extracts, which work quickly and in any dosage desired.
High-quality ashwagandha supplements can be a simple yet powerful addition to your daily routine, supporting your body's natural defenses against inflammation and stress
When to Take Ashwagandha
If you are taking ashwagandha in powder or liquid form, it’s best to take it with food, especially if you choose to take it in powder or liquid form.
If you’re taking ashwagandha in capsule form, you can take them at any time of the day, but some people prefer to take it in the evening to help with relaxation and sleep.
Potential Precautions and Side Effects
Ashwagandha is generally safe, but you should know about potential side effects.
Mild gastrointestinal side effects, including upset stomachs or diarrhea, are possible for some people.
In fact, some people notice that ashwagandha can make them sleepy, so it’s better to start with a smaller dose and see how your body responds.
It’s a good idea to talk to your healthcare provider if you’re pregnant, breastfeeding, or have a medical condition like thyroid problems before using Ashwagandha.
Ashwagandha may also interact with other medications, such as immunosuppressants or sedatives, and may not be safe to take if you are on any medications, so be sure to talk to your doctor.
Quality and Sustainability with Wild Foods
Quality matters when it comes to supplements.
We at Daily Nutra are dedicated to providing only the best quality, sustainably sourced ingredients.
The Ashwagandha products we use are from trusted suppliers and are free of artificial additives, so you get the most effective supplement.
With quality ashwagandha, you’re choosing to buy the best version of this powerful herb so that you reap all of the benefits without the risk of contaminants or fillers.
FINAL THOUGHTS
Ashwagandha can help to fight chronic inflammation naturally.
Being a strong anti-inflammatory, ashwagandha can help lower pain, swelling, and inflammation brought on by stress. As such, it is a fantastic supplement to any wellness regimen.
Incorporating ashwagandha into our daily lives can help to support your immune system, manage stress and lower inflammation.
Now, if you’re ready to reap the benefits of Ashwagandha, Wild Foods’ premium Ashwagandha products are here for you today.
Fight inflammation with the natural power of ashwagandha and take control of your health.
FAQs
What is the right amount of Ashwagandha to take for inflammation?
Start with a lower dose and take the recommended dosage of 300–500 mg daily, but if you’re using a high dose, it’s best to start with a lower dose and see how your body responds.
Does Ashwagandha have anti-arthritic properties?
Ashwagandha research has shown it may help alleviate joint pain and swelling that comes with arthritis.
Does Ashwagandha make you swell?
Ashwagandha is not known to cause swelling. However, some people may get mild gastrointestinal discomfort.
Is Ashwagandha safe to take every day?
And yes, ashwagandha is safe for most people when taken at recommended dosages. If you have questions, consult your doctor.
Can I take Ashwagandha with anti-inflammatory foods?
Yes, Ashwagandha can be even more effective with an anti-inflammatory diet.
RELATED STUDIES
1. Title: The benefits of ashwagandha (Withania somnifera) supplements
This study highlights ashwagandha's ability to exert anti-inflammatory effects through various mechanisms, particularly via withanolides, which interact with inflammatory pathways.
Link: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1439294/full
DOI link: 10.3389/fnut.2024.1439294
2. Title: Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients
This study demonstrates that ashwagandha supplementation can significantly reduce oxidative stress markers and inflammatory cytokines, which are often elevated in chronic inflammation conditions like rheumatoid arthritis.
Link: https://pubmed.ncbi.nlm.nih.gov/25857501/
DOI link: 10.4103/0976-500X.158641
3. Title: Role of Ashwagandha (Withania Somnifera) in Immune Modulation
This research outlines how ashwagandha modulates immune responses, enhancing T helper cell activity while also exhibiting anti-inflammatory effects, making it beneficial for autoimmune diseases.
Link: https://digitalcommons.lib.uconn.edu/cgi/viewcontent.cgi?article=1021&context=som_articles
4. Title: Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: a pilot prospective study
The study found that patients with rheumatoid arthritis experienced significant improvements in pain and joint inflammation after taking ashwagandha supplements over a seven-week period.
Link: https://pubmed.ncbi.nlm.nih.gov/25857501/
DOI link: 10.4103/0976-500X.158641
5. Title: Tissue-Level Effect of Andrographis and Ashwagandha Metabolites on Inflammation
This study indicates that ashwagandha can lower inflammatory markers such as C-reactive protein (CRP), particularly beneficial for individuals with metabolic conditions like type 2 diabetes and obesity.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC11279956/
DOI link: 10.1186/s13020-024-00312-7
