Ashwagandha: Benefits, dosage, and side effects explained.
For thousands of years, Ayurvedic medicine has valued ashwagandha, a potent herb indigenous to India and portions of Africa. The scientific community refers to it as Withania somnifera.
Due to its many health advantages, this adaptogenic plant has gained a reputation as a "superfood." It is also referred to as the "Indian ginseng" because of its ability to boost vigor, energy, and longevity.
Ashwagandha is considered a fundamental component of holistic medicine in Ayurvedic tradition.
The word "ashwagandha" literally means "smell of a horse," referring to its unique aroma and its legendary ability to boost strength and vitality like that of a horse.
Over time, its powerful qualities have drawn athletes, modern health enthusiasts, and others looking for natural ways to relieve stress and exhaustion.
But why is this herb so unique? Let's examine some of the most common health benefits of ashwagandha and discover why it's a superfood.
Health Benefits of Ashwagandha.
1. Reducing Depression.
Among ashwagandha’s most valued benefits is its strong ability to help relieve depressive symptoms.
Ashwagandha is an adaptogen that improves the body's ability to handle stress, which can have a significant impact on mental health.
Ashwagandha aids in reducing cortisol levels, which are frequently increased in depressed people and are the body's primary stress hormone.
Ashwagandha helps reduce depressive, sluggish, and hopeless sensations by regulating cortisol levels and promoting the body's natural reaction to stress.
Regular use of ashwagandha has been shown in several clinical tests to significantly alleviate depression symptoms, making it a viable natural treatment for people looking for alternatives to prescription antidepressants.
2. Reducing Anxiety.
The capacity of ashwagandha to lower anxiety is another well-established advantage.
According to studies, ashwagandha relieves chronic stress and anxiety by assisting in the regulation of the neurological system.
Ashwagandha increases the activation of the brain's gamma-aminobutyric acid (GABA) receptors, which trigger a calming effect in the brain and the nervous system.
Ashwagandha can help manage both occasional stress and generalized anxiety by calming excessive nervous energy and supporting emotional balance and deep relaxation.
3. Improving Sleep Quality.
The calming properties of ashwagandha also contribute to better sleep patterns.
By regulating the body's stress response, ashwagandha, a natural sleep aid, helps encourage a good night's sleep.
The herb's sedative qualities stem from its ability to reduce cortisol levels, which can otherwise disrupt a restful night's sleep, and regulate thyroid gland hormones, which may lead to sleeping disturbances.
Ashwagandha is a safe and efficient substitute for those with insomnia or other sleep disorders, since studies show that users experience better sleep duration and quality.
4. Boosting Immune Function.
Ashwagandha is a powerful natural immunity booster that helps the body fight off infections and protect against diseases.
Ashwagandha enhances the production of various immune cells, including white blood cells and antibodies, which are vital proteins that help the body defend against bacteria, viruses, and other harmful pathogens.
Additionally, ashwagandha contains withanolides, bioactive compounds with potent anti-inflammatory, antioxidant, and immune-modulating qualities.
5. Supporting Cognitive Health.
Ashwagandha improves spatial memory, mental performance, psychomotor speed, and overall cognitive function.
It functions by encouraging nerve cell generation, developing new synaptic connections between nerve cells, and shielding brain cells from oxidative damage and neurodegeneration due to its antioxidant and anti-inflammatory properties.
Regular use of ashwagandha may enhance attention, concentration, and reaction time while also reducing the risk of age-related cognitive decline.
Ashwagandha provides powerful support for young people aiming to enhance their mental abilities, as well as older adults dealing with mild cognitive impairment or looking to maintain optimal brain health.
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Ashwagandha for Men.
Ashwagandha offers a wide range of potential benefits for men.
One of ashwagandha’s most remarkable benefits is its ability to boost testosterone levels, which is crucial for sexual health, muscle mass, and strength, making it especially beneficial for aging individuals and those engaged in physical activity.
Ashwagandha also helps reduce stress and anxiety, two common factors behind low libido and poor sexual performance.
Ashwagandha for Women.
Ashwagandha also provides a collection of benefits to women.
Ashwagandha can help manage menstrual, menopausal, and PCOS (polycystic ovarian syndrome) stress-related symptoms such as mood swings and exhaustion by regulating cortisol levels.
Additionally, ashwagandha’s calming properties help ease anxiety and improve sleep, promoting a sense of well-being, especially during times of hormonal fluctuations.
Ashwagandha can also promote fertility by boosting libido and enhancing hormonal balance.
Is Ashwagandha Safe?
Ashwagandha is generally considered safe for most people when taken in the recommended doses for up to 3 months.
However, like any other supplement, it is crucial to use ashwagandha with caution, particularly for pregnant or breastfeeding women, individuals with thyroid disorders or autoimmune conditions, and those taking medications that affect the immune system.
Common Side Effects of Ashwagandha.
A. Gastrointestinal Discomfort.
When using ashwagandha in large doses, some people may experience nausea, diarrhea, or an upset stomach.
To reduce gastrointestinal pain, it is best to start with a low dose and increase it gradually.
B. Drowsiness.
Some people experience drowsiness as a result of ashwagandha's relaxing effects, particularly when taking larger doses.
If you feel drowsy, it is best to avoid operating heavy machinery or engaging in activities that require full alertness.
C. Thyroid Complications.
People with hyperthyroidism or those on thyroid medication may not benefit from ashwagandha, as it can raise thyroid hormone levels in certain people.
It’s advisable to monitor your thyroid levels regularly to ensure optimal health.
Types of Ashwagandha Supplements.
There are various types of ashwagandha supplements available, such as liquid extracts, powders, gummies, and capsules.
Ashwagandha capsules and gummies are the most popular forms, since they are convenient and provide a constant dosage.
Ashwagandha KSM-66 is a premium, proprietary extract, known as the most effective and widely used form, thanks to its superior bioavailability and ability to deliver a wide range of therapeutic and health benefits.
Best Time to Consume Ashwagandha.
Generally, a daily dose of 300–500 mg of standardized ashwagandha extract is typically recommended for optimal results.
To boost absorption and reduce the risk of gastrointestinal discomfort, it is better to take it once or twice a day with food.
For stress relief and better sleep, it is best to take ashwagandha in the evening. However, if you are seeking increased energy and mental clarity, taking it in the morning may be more beneficial.
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Conclusion.
Ashwagandha is a powerful and versatile herb that genuinely deserves its reputation as a superfood due to its health-promoting benefits.
Ashwagandha is highly effective in relieving stress and anxiety, promoting better sleep, sharpening cognitive function, and boosting the immune system.
Ashwagandha can promote overall well-being, regardless of whether you're a woman seeking hormonal balance or a man hoping to increase testosterone levels.
When used correctly, ashwagandha is generally safe; however, it is essential to stay mindful of any potential side effects.
References:
1. National Institute of Health.
2. Times of India.
3. MSD Manual.
4. National Geographic.