Traditionally used for thousands of years, it is revered for its therapeutics and rejuvenating properties and is used as an ashwagandha.
It is known scientifically as Withania somnifera, and is making its way into modern wellness practices as a stress management, energy level and immune health supplement.
This ancient herb, also known as 'Indian ginseng,' has had a long history of use, especially in the Ayurvedic medicine, and is gaining in popularity everywhere.
What is Ashwagandha?
The adaptogenic herb Ashwagandha helps the body cope with stress from all sources, physical and mental.
It is a member of the nightshade clan and originates from India and regions of Africa and Asia.
Ashwagandha in Sanskrit means ‘smell of the horse’ which refers to the herbs pungent aroma as well as its traditional use as a strength and vitality herb.
The uniqueness of the herb is due to its unique compounds, such as withanolides, which are also believed to be responsible for their therapeutic properties.
They are a great source of compounds that promote relaxation and resilience, as well as cognitive and immune health.
Ashwagandha’s reputation as a rejuvenative has been long standing, used to restore vitality and improve general well being.
Ashwagandha in Ancient Medicine: Traditional Uses
Ayurvedic Medicine: Ashwagandha
Although ashwagandha is not well known in the West, it has an important place in Ayurvedic medicine, one of the world’s oldest holistic healing systems.
Ashwagandha is said to be a rasayana, a rejuvenating herb in Ayurveda that supports and balances the body’s energies and longevity.
The benefits of using this herb to aid recovery from illness or weakness or to boost energy, increase strength, and promote overall health are well known.
In the traditional Ayurvedic use of Ashwagandha, ashwagandha has traditionally been used to aid mental clarity, reduce stress and enhance reproductive health.
Ashwagandha was used to increase endurance and resilience, enabling people to cope in hard times with physical and mental health.
In Ayurveda, it is used for sleep disturbance, calming and cognitive function.
Traditional Chinese Medicine uses Ashwagandha.
Although ashwagandha isn’t native to China, it is used in Traditional Chinese Medicine (TCM) because it is considered adaptogenic.
In TCM, ashwagandha is often referred to as “Indian ginseng” for its very similar energizing and restorative effects.
It’s like Chinese ginseng, used for improving energy (or qi) and restoring balance within the body’s systems.
Ashwagandha in traditional Chinese practices is to help with mental clarity, help reduce fatigue and to boost physical stamina.
It is a great herb to have on hand for those who are constantly under stress or have strenuous physical demands.
While used in a different way in TCM than Ayurveda, the foundation benefits of promoting resilience and balance are the same.
Other Cultural Uses of Ashwagandha
Ashwagandha’s reputation goes far beyond India and China.
Ashwagandha has also been used by traditional healers in parts of Africa and the Middle East to promote physical and mental well-being.
Most of these traditional uses resonate with the uses of the herb in Ayurveda and TCM, which are about energy, immune health, and stress resilience.
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Top 5 Health Benefits of Ashwagandha Today
Stress and Anxiety Relief
Today, one of the most common uses of ashwagandha is for stress and anxiety.
Ashwagandha, is an adaptogen, meaning it helps to regulate cortisol (the body’s main stress hormone); which is often elevated during high stress situations.
Ashwagandha studies indicate that it can help reduce cortisol levels, leading to a feeling of greater calm and relaxation. (1)
Ashwagandha can help people with demanding lifestyles or chronic stress to become more emotionally balanced and improve sleep quality.
For those in need of natural ways to improve mental well-being, these stress reducing effects make it a valuable addition to wellness routines.
Immune System Support
Traditional and modern uses of ashwagandha have been attributed to immune-supportive properties.
The herb contains antioxidants that would protect cells from oxidative stress and are also able to support the immune system. (2)
Ashwagandha helps to build the body’s natural defense and boost immunity to keep away from seasonal diseases.
Ashwagandha was used in Ayurvedic tradition to help the body heal during illness and increase its immune health and energy.
Ashwagandha's research in the modern era confirms that it can help improve immune function, which makes it a great option to look for natural immune support.
Cognitive Health and Memory
Ashwagandha has traditionally been used as a brain tonic thought to boost memory focus and mental clarity.
Today, scientific studies show that Ashwagandha may help in improving brain function and lowering oxidative stress in the brain. (3)
It’s also good for those who want to maintain cognitive health and memory as they get older.
While it doesn't appear that any reputable researchers have found ashwagandha to be effective for memory or physical performance, some studies suggest that it may support mental performance, by aiding attention, reaction times, and memory retention.
This finding is consistent with traditional views about how ashwagandha is thought to improve mental clarity and serve as a rejuvenating herb in ancient practices.
Energy and Stamina Boost
For a long time, ashwagandha has been known to boost energy and physical stamina.
Endurance was boosted with traditional medicine in people recovering from illness or weakness.
Athletes and active people often take ashwagandha today to help support physical performance, reduce muscle damage, and aid post-workout recovery.
A study has shown that ashwagandha may boost physical performance by strengthening muscles and decreasing inflammation. (4)
As an herb with energy boosting properties, it’s a valuable herb to use for stamina, either for physical activities or for daily routines.
Ashwagandha Side Effects and Safety
Ashwagandha is generally safe, but it’s important to know the possible side effects. (5)
While most people will have no side effects, some may experience mild digestive discomfort, drowsiness, or even a slight drop in blood pressure when taking ashwagandha.
Most of these effects are mild and can be treated with an adjustment in dosage.
If used, ashwagandha should be used by pregnant or breastfeeding women, people on medications, or people with specific health conditions under the advice of a healthcare provider.
Also, Ashwagandha is contraindicated in anyone with thyroid conditions, as it may impact thyroid hormone levels.
You can take the dose gradually increased as your body gets used to the herb to reduce the chances of unwanted side effects.
By following the recommended guidelines, you can enjoy the good effects of ashwagandha without experiencing its side effects.
Ashwagandha Guide: How to Use Ashwagandha in Your Wellness Routine
Ashwagandha Supplements Forms
Ashwagandha is available in many forms and each brings its own advantages because it suits people who have different preferences and needs.
Ashwagandha powder, capsules, tinctures, and teas are popular ways to take it.
So, most often it’s powdered and mixed with warm milk or water and a traditional Ayurvedic way of preparing it that increases the effectiveness of the herb.
There are other options, too, such as tinctures and teas, which are popular liquids and herbal supplements.
Dosages and Best Practices
There are different ashwagandha dosages depending on the form and your health goals.
Typically, the recommended dose is 250 to 500 milligrams per day, but as always, it’s best to follow directions on the product package or advise a healthcare provider.
For beginners, starting with a lower dose and inching your way up to find your place on the herb effect ladder will help you smooth out the adjustment curve.
In order to get the best Ashwagandha results, consistency is key.
Use over a few weeks will show benefits, especially stress relief, and immune support, but daily use is recommended.
Again, timing can also matter – trying ashwagandha in the evening may help support relaxation and sleep.
FINAL THOUGHTS
The importance of ashwagandha in traditional healing practices also speaks of its role for anyone wanting to stay healthy and stay that way.
Let’s discuss the well-researched Ashwagandha benefits, such as helping to manage stress and those of the immune system, supporting cognitive function and physical performance, plus much more, all backed by time-tested wisdom and modern science.
This herb is still a useful addition to wellness routines bridging the gap between traditional healing and modern day health needs.
But, when used mindfully and under the guidance of a healthcare provider, ashwagandha can be a powerful aid in building greater resilience and vitality.
How ashwagandha benefits can be a window into the ways that ancient practices have shaped the wellness trends of today.
When you are using ashwagandha as part of your daily routine, be aware that the quality of your supplement is important.
Only purchase reputable brands which put purity and potency at the top of the list to reap the benefits of this magnificent herb as much as possible.
With ashwagandha, you have the chance to bridge the gap between traditional healing practice and your modern health goals.
FAQs
How was ashwagandha traditionally used in ancient medicine?
As a traditional use, Ashwagandha was used to increase vitality, improve mental clarity, and boost immunity.
What did ashwagandha look like in traditional Ayurvedic practice?
Ashwagandha was used in Ayurveda as a रसमय (`Ramayana), or rejuvenating herb, for key stress management and preserving strength and longevity.
Is ashwagandha like ginseng in traditional medicine?
Ashwagandha is often called Indian ginseng because of its adaptogenic benefits, just like Chinese ginseng.
What are the side effects of ashwagandha?
It might cause mild digestive discomfort and drowsiness; use at your own risk.
Today, what forms of ashwagandha are available?
Forms that are common include powders, capsules, tinctures, and teas, each of which has certain benefits that suit your preference.
RELATED STUDIES
1. Title: Ashwagandha’s Role in Stress and Anxiety Relief
A study found that ashwagandha supplementation significantly reduced cortisol levels, leading to decreased stress and anxiety in participants.
DOI link: 10.3389/fnut.2024.1439294
2. Title: Immune System Support with Ashwagandha
Research demonstrated that ashwagandha extract improved immune function by enhancing cytokine production and increasing immunoglobulin levels in healthy adults.
DOI link: 10.3389/fnut.2024.1439294
3. Title: Cognitive Health and Memory Benefits
A study indicated that ashwagandha supplementation improved cognitive function and memory performance in individuals with mild cognitive impairment.
DOI link: 10.1016/j.jpsychores.2021.110318
4. Title: Effects of Ashwagandha on Physical Stamina and Energy
A clinical trial showed that ashwagandha significantly enhanced physical performance, muscle strength, and recovery in athletes after 8 weeks of supplementation.
DOI link: 10.1016/j.jpsychores.2021.110318
5. Title: Potential Side Effects and Safety of Ashwagandha
Summary: This review discusses the safety profile of ashwagandha, noting that it is generally well-tolerated with few reported side effects in clinical trials.
DOI link: 10.1016/j.jpsychores.2021.110318
