Ashwagandha is a key herb in Ayurveda, a historic form of alternative medicine based on Indian principles of natural healing.
For thousands of years, people have used ashwagandha to relieve stress, boost energy, and improve concentration. But there is little evidence to suggest that it can be used as an “adaptogen.”
“Ashwagandha” is Sanskrit for “horse smell,” referring to both the herb’s aroma and its capacity to improve strength.
Withania somnifera is its botanical name, and it is also known by various other names, including:
Winter cherry, Ajagandha, Amangura, Amukkirag, Asan, Asana, Asgand, Asgandh, Asgandha, Ashagandha, Ashvagandha, Ashwaganda, Ashwanga, Asoda, Asundha, Asvagandha, Aswagandha, Avarada, Ayurvedic Ginseng
Cerise d’Hiver, Clustered Wintercherry, Kanaje Hindi, Kuthmithi, Orovale, Peyette, Physalis somnifera, Samm Al Ferakh, Samm Al Rerakh, Sogade-Beru, Strychnos, Turangi-Ghanda, Vajigandha, Withania, Withania somnifera, Ghoda Asoda, Ginseng Ayurvédique, Ginseng Indien, Hayahvaya, Indian Ginseng.
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Ashwagandha is a native Indian and Southeast Asian evergreen shrub with yellow blooms.
Extracts or powder made from the plant’s roots or leaves are used to treat a range of diseases, including anxiety and infertility.
Ashwagandha belongs to the adaptogen plant family, which is known for its health advantages when consumed as teas, powders, tinctures, supplements, or in their raw form.
Ashwagandha is classified as a Rasayana in Ayurvedic medicine. This indicates that it aids in the preservation of youth, both mentally and physically.
So, what is the ashwagandha good for?
There is some evidence that the herb has neuroprotective and anti-inflammatory properties.
Many health disorders are caused by inflammation, and lowering inflammation helps protect the body from a range of illnesses.
Ashwagandha, for example, is used to treat the following conditions:
- Stress • worry • exhaustion • pain • skin disorders • diabetes • arthritis • epilepsy
Different treatments use various elements of the plant, such as leaves, seeds, and fruit.
This plant is becoming more popular in the Western world. Ashwagandha is now available as a supplement in the United States.
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Health Benefits of Ashwagandha
Based on the study, here are 10 probable ashwagandha benefits.
According to scientific evidence, ashwagandha may be effective for a variety of illnesses.
However, experts know little about how the plant interacts with the human body.
Because most research have employed animal or cell models, scientists do not know if the same outcomes will occur in humans.
There is some evidence to suggest that ashwagandha can help with the following:
- Stress and anxiety relief
Perhaps the most well-known benefit of ashwagandha is its ability to relieve stress.
Several studies have demonstrated ashwagandha’s capacity to considerably reduce participants’ stress and anxiety levels.
One study found that ashwagandha can improve sleep quality as well— researchers confirmed participants slept much better with ashwagandha doses compared to placebo doses.
- Reduces Blood Sugar and Fat
A couple of modest clinical investigations discovered that ashwagandha can help lower blood glucose and triglycerides (the most prevalent type of fat in the blood).
One study compared the blood sugar-lowering benefits of ashwagandha to those of type 2 diabetic medications.
- Builds Muscle and Strength
Researchers are still investigating the effectiveness of ashwagandha in increasing strength and muscular size.
Participants in one trial reported greater speed and strength. Another study found that when ashwagandha was eaten, it increased muscle power while also lowering body fat percentage and cholesterol levels.
Some patients reported improved sleep, however, this study did not compare ashwagandha consumption to a placebo.
Another trial with only male participants found that ashwagandha treatments were effective.
Men who received ashwagandha experienced significant gains in muscle strength (measured by bench press and leg extension exercises) and muscle size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle injury when compared to the placebo group.
- Enhances Female Sexual Function
According to at least one clinical trial, ashwagandha can help women who are experiencing sexual dysfunction.
Participants self-reported significant improvements in arousal, lubrication, orgasm, and pleasure after taking ashwagandha.
It also increased the amount of effective sexual interactions and reduced discomfort related to their sex life and sexuality.
- Increases Male Fertility and Testosterone Levels
For men, ashwagandha may have reproductive benefits. By normalizing reproductive hormone levels, ashwagandha has been proven to considerably enhance sperm quality in infertile males.
One study found that 14% of male patients’ partners fell pregnant after the study.
Separately, in an ashwagandha stress trial, researchers discovered that the herb boosted testosterone levels in male but not female subjects.
Another study on the effect of ashwagandha on muscle strength in men found a considerable increase in testosterone.
The same 2011 review mentions a few promising research that discovered ashwagandha may be able to inhibit cell development in some malignancies.
In animal trials, this includes lowering lung cancers.
Other advantages of ashwagandha include:
- Improves Focus and Memory
- Promotes Heart Health
- May help with sleep and reduce inflammation
Are there any side effects? Ashwagandha side effects
While ashwagandha’s side effects are limited. Small-to-medium doses of ashwagandha are commonly tolerated by some people. However, there haven’t been enough long-term trials to thoroughly investigate the potential adverse effects.
Large doses of ashwagandha can cause stomach distress, diarrhea, nausea, and vomiting. This could be caused to intestinal mucosal inflammation.
Is it safe?
Ashwagandha should be avoided by pregnant women because it can induce fetal discomfort and early labor.
Another potential issue with Ayurvedic herbs is that manufacturers are not regulated by the Food and Drug Administration (FDA).
This implies they are not held to the same standards as the pharmaceutical and food industries.
Herbs may contain pollutants such as heavy metals, or they may not contain any of the herbs at all. Before acquiring any goods, people should conduct some research about the producer.
In Ayurvedic medicine, ashwagandha is an old herbal medication. According to some research, ashwagandha may offer a variety of health advantages, including stress reduction and arthritis relief.
Before consuming ashwagandha, pregnant women and those with preexisting health concerns should consult their doctor.
Many of the previous investigations were tiny, conducted on animals, or had problems in their methodology.
As a result, researchers cannot be positive that it is an effective treatment. More work is required.
In the short term, ashwagandha is probably safe for most people. However, it is not appropriate for everyone, so consult with a healthcare professional before incorporating ashwagandha into your regimen.
Ashwagandha dosage recommendations vary. For example, studies have indicated that dosages ranging from 250-1,250 mg per day are useful for a variety of illnesses.
If you have any queries about ashwagandha dose, speak with a healthcare practitioner.
Ashwagandha can be taken in a variety of ways, including as a single dose or numerous doses per day. You can take it with food or on an empty stomach.
Ashwagandha Background Information
Ashwagandha is a type of evergreen shrub native to India, Africa, and the Middle East.
It contains several bioactive chemicals, including a class of molecules called withanolides. Withanolides have been linked to anti-inflammatory and antioxidant properties.
For thousands of years, Ashwagandha has been used as a medicinal plant, particularly in traditional Ayurvedic medicine.
Ashwagandha supplements are currently being marketed for stress and anxiety relief, sleep, male infertility, and athletic performance. The Ashwagandha root, leaf, or root/leaf extracts are commonly seen in these supplements.
Ashwagandha has also been recommended for COVID-19, but there isn’t enough high-quality research to back it up.
What is the use of ashwagandha?
Ashwagandha is a key herb in Ayurveda, a historic form of alternative medicine based on Indian ideas of natural healing.
For thousands of years, people have used ashwagandha to relieve stress, boost energy, and improve attention.
What happens if you take ashwagandha daily?
In a 2019 human trial, researchers discovered that consuming 240 milligrams (mg) of ashwagandha daily dramatically lowered stress levels when compared to a placebo.
This includes lower levels of cortisol, a stress hormone.
Is Ashwagandha a sleep aid? Does Ashwagandha make you sleepy?
Will Ashwagandha put me to sleep? In general, consuming Ashwagandha will not make you drowsy.
The sleep-promoting properties of ashwagandha stem from its capacity to promote relaxation, reduce tension, increase sleep quality, and shorten the time it takes to fall asleep; however, the effects are not instantaneous.
Is it safe to consume ashwagandha at night?
If you’re taking ashwagandha to help you sleep, it’s best to take it in the evening before bed.
This is due to ashwagandha’s relaxing impact, which can aid in relaxation and sleep.
Ashwagandha can be taken at any time of day to help you relieve stress.
How long does Ashwagandha take to work?
Ashwagandha does not start working right away. Most studies show that benefits manifest within 4-12 weeks.
Even yet, some people may notice a difference before then. Of course, some variables influence how long it takes to start working.
Is it safe to eat ashwagandha on an empty stomach?
Can you take Ashwagandha on an empty stomach?
Some people find that taking ashwagandha on an empty stomach works better for them. If you are concerned about potential digestive pain, pair it with a small snack.
Does ashwagandha increase fertility?
Ashwagandha has been found to promote female fertility by regulating hormones and reducing oxidative stress, which can improve egg quality and increase conception chances.
The additional stress-relieving characteristics can also help with the worry that frequently occurs when attempting to conceive a child.
Is it true that ashwagandha causes weight gain?
Ashwagandha is unlikely to cause weight gain. There’s a potential it could help you reduce weight, but losing weight is a tough process.
It’s unclear whether or not ashwagandha plays a function, but if it does, it’s most likely related to your metabolism.
Is Ashwagandha effective? Does Ashwagandha work?
According to available studies, ashwagandha may be useful in lowering stress, increasing cognitive function, and reducing inflammation, among other benefits.
Before using ashwagandha, look at the manufacturer’s credentials, testing procedures, and product standards.
Ashwagandha side effects for males ~ What does ashwagandha do for a man?
Ashwagandha root extract is beneficial in increasing sperm count, motility, and sperm quality.
It’s also thought to boost testosterone levels, which contribute to enhanced libido while also fueling muscle growth and endurance.
What are the benefits of using ashwagandha powder with milk?
It is advised to take Ashwagandha churna combined with milk before bedtime.
Ashwagandha powder mixed with milk is believed to relax the nervous system, particularly after a hard day.
Ashwagandha powder mixed with milk helps you sleep better and wake up refreshed.
Is Astragalus a Steroid?
Ashwagandha does not include steroids. It’s worth noting that ashwagandha is generally well-tolerated and may have a variety of health benefits.
The adaptogenic health effects of nightshades are attributed to withanolides, which are naturally occurring steroids.
Is ashwagandha safe to consume?
When consumed for a short period (up to three months), ashwagandha may be safe.
There is insufficient information to draw judgments about its long-term safety.
Ashwagandha formulations may induce drowsiness, stomach trouble, diarrhea, and vomiting in some people.
What is the function of an ashwagandha gummy?
The Ashwagandha Gummies contain zinc, which acts as an immune system booster and provides numerous health advantages.
Ashwagandha has several medical benefits, including improving blood sugar levels, mood, and cognition, reducing inflammation and stress anxiety, and increasing fertility and physical strength.
Ashwagandha Benefits for Women
The best ashwagandha advantages for women
- Increases female fecundity. Fertility is a touchy subject for many women of childbearing age.
- Aids in stress management.
- Helps with weight loss.
- Helps to maintain hormonal balance.
- Encourages healthy cortisol levels
- Lowers prolactin levels.
- Assists with anxiousness.
- Lastly, assists in reducing emotional tension.