It is widely known that ashwagandha is a medicinal herb with so many benefits that it is used as a natural remedy for stress, anxiety, and sleep quality.
Although it is becoming popular these days, it is imperative to know its advantages and disadvantages before you begin to add it to your daily routine.
In this guide, we will discuss Ashwagandha’s main benefits, possible side effects, and safety tips to help you make an informed choice.
How Does Ashwagandha Work And What Is It?
Ashwagandha is a small shrub native to India and North Africa. It is scientifically known as Withania somnifera.
This plant is traditionally used in Ayurvedic medicine for its healing properties, both the roots and berries of this plant.
Ashwagandha is an adaptogen or a natural substance that helps the body adapt to stress.
Adaptogens control hormones and physiological responses to help the body to stay balanced.
The active compounds of ashwagandha, withanolides, may have beneficial effects.
Help reduce inflammation, support cognitive function, and boost energy levels, withanolides can do.
Ashwagandha's properties make it a favorite of those who wish to control stress, enhance focus, and support their physical health.
Ashwagandha and its Health Benefits
Research supports the use of ashwagandha in several areas of health.
Reduces Stress and Anxiety
Ashwagandha is one of the most famous for its stress and anxiety-reducing properties.
Ashwagandha studies show it lowers cortisol, the body’s primary stress hormone. (1)
Lower cortisol means less stress, which in turn means a calmer, more balanced mood and, therefore, an easier time handling daily stressors.
Enhances Sleep Quality
Ashwagandha is believed to help improve sleep quality for many people. (2)
This helps to promote sound sleep as it calms the body and the mind.
Ashwagandha may be a natural way for people who struggle with insomnia or general sleeplessness to get a more restful night's sleep.
Boosts Immune Health
It is also known to support immune health.
The plant's antioxidant properties may protect the body's immune system from being weakened by oxidative stress.(3)
Ashwagandha can reduce oxidative damage and thus allows your immune system to respond better to stressors.
Improves Energy and Endurance
Ashwagandha is also believed to help physically and mentally and is also noted for stress relief. (4)
It can help support energy levels and is ideal for those who feel quickly tired or tired all day.
Many athletes and active people use ashwagandha to boost endurance and maintain performance.
Ashwagandha Side Effects that Occur Commonly
Ashwagandha is a great herb but can cause mild side effects in some people.
Digestive Issues
Infrequently, ashwagandha can cause mild digestive problems, including nausea, stomach upset, or diarrhea.
These symptoms are usually mild and will resolve after changing dosage.
Drowsiness or Sedation
Ashwagandha is calming, and high doses can cause drowsiness.
If you’re sensitive to its effects, it’s best to take ashwagandha in the evening rather than during the day, when you might feel too sedated.
Potential for Mild Headaches
The first time you start taking ashwagandha, some users may experience mild headaches.
But this is usually temporary and fades away when the body adjusts to the supplement.
Ashwagandha Side Effects in Men and Women
Hormonal differences may mean that ashwagandha affects men and women differently.
Side Effects on Women
Ashwagandha is contraindicated in pregnant or lactating women as it can have hormonal effects.
Avoid use if pregnant or nursing as ashwagandha may stimulate the thyroid and interfere with hormone levels.
Side Effects on Men
Ashwagandha is generally well tolerated in men and can even support testosterone levels.
But men on particular medications or who have specific health problems should see a doctor.
Adjust the dosage or stop if you notice any mood or physical well-being change.
Ashwagandha Mental Health Side Effects
Ashwagandha is often taken to help reduce stress and promote calm, but it may only be safe for some.
Mild Anxiety or Restlessness is possible.
Ashwagandha causes some people to feel mild anxiety, restlessness, or even heart palpitations.
However, these side effects are generally uncommon but can occur in people sensitive to Ashwagandha’s action.
It may not be the best supplement if you feel another better supplements
Mental Health Considerations
As with any herbal product, ashwagandha should be used with caution by people with certain mental health conditions, including bipolar disorder or severe anxiety.
If you have concerns, speaking to a mental health professional before taking ashwagandha is best.
Support Your Wellness Routine 🌞 – Add Ashwagandha to Your Day!
Who Should Avoid Ashwagandha?
Ashwagandha is usually a safe supplement for most people, but it is not advisable for certain populations.
Breastfeeding or Pregnant Women
As it is, ashwagandha is not recommended for pregnant or nursing women because it can affect hormone levels.
Autoimmune Disorders Individuals
If you have an autoimmune disorder, such as lupus or rheumatoid arthritis, you should avoid ashwagandha because it may stimulate your immune system and worsen symptoms.
Those with Thyroid Conditions
It can also affect thyroid hormone levels, making it risky if you have hyperthyroidism. (5)
Ashwagandha is not recommended for you if you have a thyroid disorder.
Certain Medications Taken by People
As with most herbs, ashwagandha can interact with medications and should be used with care. Flours are best avoided when taking medications that are sedative or affect the thyroid.
If you are on any medication, especially if you are considering long-term use, consult with a healthcare provider.
Ashwagandha Safe Dosage Recommendations
If you want to enjoy ashwagandha’s benefits without the risk, you’ll need to follow safe dosage guidelines.
General Dosage Guidelines
There are many forms of ashwagandha—capsules, powders, teas, and so on—and typical daily doses range from 250 to 600 mg.
Always following product label instructions, it’s best to begin with a low dose and increase to the recommended dose if necessary.
Start Low and Monitor Effects
With ashwagandha, you can begin at a lower dose to see how your body reacts to it and then increase the dosage.
If this medicine causes side effects, contact your healthcare provider. You may be able to have a lower dose.
Long-Term Use Medical Consultation
Ashwagandha should only be taken over the long term with the guidance of a healthcare provider, especially if you have underlying health problems.
Ashwagandha supplements by Daily Nutra are formulated with care and safety in mind.
Minimizing Risks When Using Ashwagandha
Here are tips for taking Ashwagandha safely to enjoy its benefits.
Select High Quality, Third Party Tested Products.
Another way to be sure your ashwagandha is pure and potent is to choose a high-quality, third-party-tested product.
Take These Medicine Precisely as Directed by Your Doctor.
Taking higher doses of ashwagandha for a long time may increase your risk of side effects.
Stick to the recommended dosing guidelines.
Monitor for Adverse Reactions
Watch how your body responds to ashwagandha and discontinue use if you have adverse reactions.
For more information, speak to a healthcare provider.
We craft our ashwagandha products with quality ingredients to help you on your wellness journey safely and daily.
FINAL THOUGHTS
Promising benefits of Ashwagandha include reducing stress and anxiety and improving sleep and energy levels.
However, like any supplement, there are some side effects and risks.
To get the most out of ashwagandha, begin with a small dose, watch how your body responds, and consult a doctor if you are concerned.
Daily Nutra’s commitment to quality means you can safely explore the possibilities of ashwagandha for better health and healthy being.
FAQs
What are the adverse side effects of Ashwagandha?
Some people may experience mild side effects such as stomach upset, drowsiness, and mild headaches from ashwagandha.
Can you take Ashwagandha daily?
Yes, you can take ashwagandha daily, but it’s best to begin with a low dose and use it under the supervision of a healthcare provider for extended periods.
Does Ashwagandha cause anxiety?
The rare side effect of mild anxiety or restlessness in sensitive people.
What is Ashwagandha best for?
Ashwagandha is a favorite herbal supplement. It is best known for reducing stress, improving sleep, and increasing energy and endurance.
When should we not use Ashwagandha?
Ashwagandha is not recommended for pregnant women, people with autoimmune disorders, or people with thyroid problems, and should be used with caution by everyone.
RELATED STUDIES
1. Title: A standardized Ashwagandha root extract alleviates stress
This study found that ashwagandha root extract significantly reduced cortisol levels and improved anxiety symptoms in individuals with mild to moderate stress over a 60-day period.
DOI link: 10.1097/MD.0000000000026730
2. Title: A double-blind, randomized, parallel-group, placebo-controlled study of Ashwagandha root extract on sleep quality
This research confirmed that ashwagandha root extract significantly improved sleep quality and reduced insomnia symptoms in participants over an 8-week trial.
DOI link: 10.1016/j.jpsychores.2020.110230
3. Title: Ashwagandha: Is it helpful for stress, anxiety, or sleep?
This overview highlights that ashwagandha's antioxidant properties may enhance immune function by reducing oxidative stress and inflammation in the body.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
4. Title: Ashwagandha Root Extract Improves Sleep Quality and Mental Alertness in the Elderly
The study demonstrated that supplementation with ashwagandha root extract enhanced physical performance and mental alertness among older adults, indicating potential benefits for energy levels.
Link: https://www.naturalhealthresearch.org/ashwagandha-root-extract-improves-sleep-quality-and-mental-alertness-in-the-elderly/
5. Title: The effects of Ashwagandha on thyroid hormone levels in adults with thyroid dysfunction
This research indicates that ashwagandha can influence thyroid hormone levels, suggesting caution for individuals with hyperthyroidism due to potential hormone elevation risks.
DOI link: 10.1016/j.jpsychores.2020.110230
