Many people who are pursuing a healthy heart turn to natural supplements, and ashwagandha is gaining popularity because it may offer cardiovascular benefits.
Ashwagandha is an Ayurvedic herb. It is also celebrated for its adaptogenic properties, helping our bodies manage stress. (1)
In this article, we’ll look at how Ashwagandha might help your heart, its risks, and how to use it best.
What Is Ashwagandha?
Withania somnifera, or ashwagandha, is a small shrub that grows in India, the Middle East, and parts of Africa.
For thousands of years, the herb has been used in Ayurvedic medicine for its beneficial effects, including promoting vitality, reducing stress, and keeping one healthy all around.
Most of those active compounds in ashwagandha, referred to as withanolides, are thought to contribute to health benefits.
The anti-inflammatory, antioxidant, and stress-reducing properties of these compounds make ashwagandha a very versatile supplement.
Ashwagandha’s Effects on Heart Health
Heart disease is one of the leading killers globally, and one of the greatest contributors to stress leading to heart disease is stress itself.
Its adaptive properties aid in regulating cortisol, the hormone associated with stress response.
Reductions in cortisol levels that ashwagandha induces may lower the chance of stress-related hypertension as well as other heart-related issues.
Another risk for heart disease is chronic inflammation.
Ashwagandha’s antioxidants may help prevent inflammation that can lead to cardiovascular damage down the road, according to studies. (2)
Cardiovascular disease concerns the issue of hypertension or high blood pressure.
Research supports that ashwagandha may aid in maintaining healthy blood pressure by relaxing and improving vascular function. (3)
An examination of this herb has also been conducted to determine its possible effects on cholesterol and lipid profile improvement.
It may lower LDL (bad) cholesterol and triglycerides and increase HDL ( good) cholesterol to help keep your heart healthy. (4)
Potential Risk and Side Effects
Ashwagandha has good potential but can not be used by everyone.
If you are someone who has pregnant women, autoimmune disease or who is using some medicines, then you should not take the ashwagandha unless you have advice from a doctor.
Some users have also reported mild side effects, such as gastrointestinal discomfort, drowsiness, and headaches.
Very rarely, high doses of ashwagandha have been linked to heart palpitations or a racing heartbeat.
Since it can cause side effects, starting with a low dose and consulting a healthcare provider before adding it to your routine is essential.
Ashwagandha for Heart Health: How to Use
If Ashwagandha is one of the herbs you have been considering, you will be lucky if it is sold in different forms—powders, capsules, and tinctures.
The recommended range of general health benefits is from 300 to 600 milligrams of a standard daily extract.
However, taking Ashwagandha with a healthy lifestyle is highly recommended when trying to promote heart health.
That includes a well-balanced diet, regular exercise, and stress management techniques such as meditation or yoga.
Below, we will discuss starting with a lower dose and seeing how your body reacts before going higher.
Real-Life Insights: What Science Says
We don’t have many scientific studies on Ashwagandha and heart health yet, but things look promising.
It’s been proven to cut stress, lower blood pressure, and boost cholesterol levels.
A study on the use of ashwagandha found participants to have experienced big drops in cortisol levels, which enabled them to manage stress more efficiently and improved their overall cardiovascular health. (5)
In another study, a further observation was that after regular supplementation, lipid profiles improved (with reduced LDL cholesterol and triglycerides).
These findings are welcome, but the effects of Ashwagandha on heart health still need to be studied through more large-scale clinical trials.
Final Thoughts
Ashwagandha is a natural, holistic approach to helping heart health, with its stress-reducing, anti-inflammatory, and lipid-improving properties.
Yet, it is essential to use it responsibly and speak to a healthcare provider before taking it to supplement.
Interactive Intervention: Pairing ashwagandha with a healthy lifestyle puts you in a proactive situation regarding improving your cardiovascular well-being.
If you’re looking to relieve stress or help promote heart health, Ashwagandha may be a good addition to your wellness routine.
Nature’s stress solution is here—ashwagandha for the win! 🌼
FAQs
Is Ashwagandha good for your heart?
These properties may help maintain heart health: anti-inflammatory, stress relief, and cholesterol control.
Could Ashwagandha assist with heart palpitations?
However, it may help relieve stress-induced heart palpitations and is not a substitute for medical treatment.
When should Ashwagandha be avoided?
Ashwagandha is contraindicated or advised against for pregnant women, individuals with autoimmune conditions, or those routinely taking medications such as blood thinners and corticosteroids unless supervised by a doctor.
What effect does Ashwagandha have on blood pressure?
A study indicates that the effects of ashwagandha on blood pressure might be due to stress reduction and bettering of vascular function.
Can you have some side effects from Ashwagandha on your heart health?
The most common mild side effects are drowsiness and gastrointestinal upset, but again, rarely at high doses, heart palpitations.
When you add Ashwagandha to a mindful health regimen, you can capitalize on its power to promote heart health and reap its other wellness benefits.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
This study demonstrated a significant reduction in cortisol levels (23%) among participants taking ashwagandha compared to the placebo group, indicating its effectiveness in stress reduction.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292
2. Title: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes
This review highlights the anti-inflammatory and antioxidant properties of ashwagandha, showing its potential to reduce cardiovascular inflammation through various mechanisms.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
3. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults
The study found that ashwagandha supplementation led to significant improvements in blood pressure regulation and vascular function, alongside reductions in cortisol levels.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
4. Title: The Efficacy of Ashwagandha on Lipid Profiles: A Systematic Review
This systematic review presents evidence that ashwagandha supplementation can lead to improvements in cholesterol and lipid profiles, supporting its use for cardiovascular health.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
5. Title: Ashwagandha and Cortisol Reduction: A Comprehensive Review
This review summarizes multiple studies demonstrating that ashwagandha supplementation significantly reduces cortisol levels, contributing to improved cardiovascular health outcomes.
Link: https://consensus.app/questions/ashwagandha-lowers-cortisol
