Since ancient times, ashwagandha has been utilized as a potent herbal treatment.
What’s known as best for its ability to decrease stress, increase energy levels, and improve well-being.
Modern wellness has taken up this ancient herb with research backing up mental and physical health benefits.
However, that’s not the case. In this guide, we’ll explain everything about Ashwagandha, from its uses to how it works to whether it’s right for you.
What Is Ashwagandha?
Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb that aids the body’s ability to cope with stress.
For over 3,000 years, Ayurvedic medicine has used it to maintain vitality, life, and balance.
The name Ashwagandha is actually translated from the ‘smell of a horse,’ referring to its smell and the strength and stamina it provides.
Ashwagandha is an adaptogen that affects the body's stress response and maintains homeostasis.
Bioactive compounds like withanolides, alkaloids, and flavonoids that contribute to its therapeutic effects are present.
What Is Ashwagandha Used For?
Studies show that it reduces cortisol, the body’s main stress hormone, to improve mood and decrease anxiety (1).
Supplementation helps you relax and keep your emotions in check. Thus, it’s a natural alternative to anxiety medications.
Sleep Support
Ashwagandha is a lot of people’s sleep aid.
It is sedative and has the power to calm the nervous system, so it is helpful for people with insomnia or restless sleep.
Research suggests that Ashwagandha may increase total sleep time and reduce sleep disturbances (2).
Boosting Energy and Stamina
Even though it has a calming effect, ashwagandha also increases energy levels.
It increases the body’s ability to produce and maintain energy all day.
It’s an athlete’s or fitness enthusiast's go-to to enhance endurance, reduce fatigue, and allow better performance overall.
Cognitive Function & Memory
The protective functions of ashwagandha on brain health protect the nerve cells from oxidative stress and inflammation.
It has been proven to help memory, focus, and cognitive function, making it ideal for students, professionals, and aging adults.
Indeed, some studies have shown that it can help slow the cognitive decline that goes along with Alzheimer’s and Parkinson’s disease, among others (3).
Hormonal Balance & Sexual Health
Ashwagandha is essential for balancing hormones in men and women.
It has been found to increase testosterone levels and improve the quality of sperm in men, improving their fertility.
Ashwagandha helps regulate menstrual cycles and reproductive health in women by reducing stress-related hormonal imbalances.
Immune System Support
Ashwagandha bioactive compounds help in strengthening the immune system.
It has anti-inflammatory and antioxidant properties that support the body’s natural defense mechanisms.
The body may fight infections and reduce inflammation from regular consumption.
Heart Health & Blood Sugar Control
Research has evaluated Ashwagandha's ability to lower cholesterol and blood pressure and improve heart health (4).
In addition, it may also help control blood sugar levels in people with diabetes or insulin resistance.
By reducing the likelihood of stress-related cardiac issues, it not only lessens stress but also increases its cardiovascular advantages.
How to Take Ashwagandha for Maximum Benefits
Recommended dosage varies from person to person and from the form of ashwagandha taken.
- For stress and anxiety: 300–600 mg daily
- For sleep support: 250–500 mg before bed
- For energy and stamina: 500–1000 mg in the morning
- For cognitive function: 300–500 mg daily
Best Time to Take Ashwagandha
The morning use of ashwagandha is for energy or relaxation, and the night use is to support sleep.
This can be taken at any time of day, with or without food, to relieve stress and promote well-being.
Different Forms of Ashwagandha
Capsules/Tablets: Convenient and pre-measured for easy dosing
Ashwagandha Tea/Tinctures: A more traditional route to relaxation when taking Ashwagandha.
Who Should Not Take Ashwagandha?
Ashwagandha is safe in general, but some people should avoid it.
1. People with Thyroid Disorders
The thyroid hormone levels can be affected by ashwagandha and may not be suitable for people with hyperthyroidism or hypothyroidism.
2. Pregnant or Breastfeeding Women
Pregnant women should avoid ashwagandha, as it might have hormonal effects.
It may also be passed through breast milk; nursing mothers should be cautious.
3. Those with Autoimmune Conditions
People with autoimmune diseases such as lupus, rheumatoid arthritis, or multiple sclerosis may find ashwagandha stimulating the immune system problematic.
4. People Taking Certain Medications
According to the researchers, ashwagandha may interact with medications for blood pressure, blood sugar, and thyroid disorders (5).
It is strongly advised to speak with a healthcare professional before using it.
Potential Side Effects of Ashwagandha
Ashwagandha is a well-tolerated herb, and some people experience mild side effects.
1. Upset stomach or nausea
2. Drowsiness or sedation
3. Mild allergic reactions
Risks of Excessive Dosage
Too much ashwagandha can cause stomach distress, dizziness, and even liver problems.
To avoid the complications, it is important to follow the dosage recommendations.
When to Stop Taking Ashwagandha
If you experience persistent side effects or develop concerning symptoms, please discontinue using the products and seek the advice of a healthcare professional.
Final Thoughts
Ashwagandha is an adaptogenic plant with several health advantages.
It provides comprehensive assistance for general well-being, such as lowering stress, enhancing sleep, and increasing energy and brain function.
However, it should be used responsibly and with athe advice of a healthcare providerif you have underlying health conditions or are taking medications.
If you are looking for an excellent-quality ashwagandha supplement, choose one that has been third-party tested and is made of pure organic ingredients.
Ashwagandha may be the answer to a better health and life balance.
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FAQs
What is the advantage of taking Ashwagandha?
Ashwagandha decreases stress, boosts energy, improves brain function, and aids in the balance of hormones.
And what does ashwagandha tend to be used for?
It is mainly used for relieving stress, reducing anxiety, improving sleep, and increasing stamina.
Who should not use Ashwagandha?
Due to this, it is important to consult a doctor before use if you have thyroid disorders or autoimmune diseases or if you are taking certain medications.
Will Ashwagandha have any harm if you take it every day?
Yes, ashwagandha can be consumed in the recommended amounts daily to reap long-term benefits.
Can Ashwagandha have side effects?
Some people may experience mild side effects like drowsiness, nausea, and digestive issues at higher doses.
Related Studies
1. Title: An investigation into the stress-relieving and anxiolytic effects of ashwagandha
This study demonstrated that ashwagandha significantly reduces anxiety and morning cortisol levels in stressed adults over an 8-week period.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
DOI: 10.3389/fpsyg.2019.02212
2. Title: Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis
The review found that ashwagandha extract significantly improves sleep quality and quantity in adults, particularly in those with insomnia.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8462692/
DOI: 10.1002/prp2.874
3. Title: Neuroprotective Herbs for the Management of Alzheimer's Disease: A Review
In a randomized controlled trial, ashwagandha showed significant improvements in memory and cognitive function among participants with mild cognitive impairment.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8068256/
DOI: 10.3389/fnins.2021.00135
4. Title: A randomized, double-blind, placebo-controlled study of the efficacy of ashwagandha on blood glucose and lipid parameters
The clinical trial indicated that ashwagandha supplementation led to significant reductions in cholesterol and blood sugar levels among participants.
Link: https://pubmed.ncbi.nlm.nih.gov/31517876/
DOI: 10.1016/j.jpsychores.2019.07.004
5. Title: Safety and efficacy of ashwagandha: A systematic review
Summary: This systematic review assessed the safety profile of ashwagandha, concluding that it is well-tolerated with minimal side effects reported across various studies.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
DOI: 10.1016/j.jpsychores.2020.08.001
