A renowned, legendary herb from ancient Ayurveda. A herb with proven and varied benefits. Let us understand what makes it better and by how much… let’s dive into this interesting topic of an interesting herb.

Introduction: The Winter Cherry

Ashwagandha is derived from Sanskrit, which means ‘horse’s aroma’, both literally, by its smell, and symbolically, by its potential. With its botanical name,’ Withania somnifera’, it is known by several names like the indian ginseng or the winter cherry. 

This small shrub (botanically, it is a shrub, but it is used as a herbal plant, which is why it is a herb, too) is native to India and Southeast Asia. The extracts of the plant are used to treat several conditions, including stress and fertility. 

Let’s dive into how ashwagandha is used to treat several conditions….

Health Benefits

1. Stress & Anxiety 

Ashwagandha is best known for reducing stress in the body by behaving as an adaptogen and controlling the mediators of stress in the body, like cortisol, a stress hormone, HSP-70, and JNK-1. It also helps decrease the stress response, helping the body relieve stress. 

Stress also affects our sleep cycles and put ourselves in a state of deep anxiety, but ashwagandha for sleep helps us in our sleep routines for deep and good quality sleep that makes us energetic and active throughout the day. 

As per the research, a 240 mg dosage for about 2 months helps in reducing anxiety by a huge ratio compared to those using fake supplements or a placebo. 

2. Athletic Energy 

As per the study, ashwagandha supplements could help enhance strength, fitness, or recovery, and are beneficial for athletes, especially. Those who need to go under heavy training or energy-burning activities can take ashwagandha supplements, too.

It helps attain VO2 max ( maximum oxygen consumption ), which is beneficial for any healthy adult and athlete. VO2 is produced by those in intense activity, which tells us about the fitness of our heart and lungs. 

It is important for everyone as it helps associate with a lower risk of heart disease and increases muscle strength. 

3. Mental Health 

There had been studies in which observers stated that ashwagandha benefits people with mental conditions like depression and anxiety. They found that people with a gram of ashwagandha for 3 months reduced their depression compared to people using placebos. 

It has also been observed in 2013’s research that people with bipolar disorder may benefit from ashwagandha supplements. It may also manage to help with depression, anxiety, insomnia, and other mental or neurological issues. 

More research is still needed to be done on this topic for the betterment of humans. 

4. Heart & Brain Health 

The 2 important organs of the body may also experience the beneficial effects of ashwagandha. The research on rats shows that ashwagandha may possess cardioprotective properties. Another study shows that the compounds contained in ashwagandha may help the brain in cognitive health.

Ashwagandha benefits the blood pressure and cholesterol, prevents heart diseases, eases chest pain, increases the reaction time, general memory, and cognitive activities, etc. 

Research and studies are still being conducted for stronger conclusions. 

5. Benefits In Men & Women

Ashwagandha benefits both genders with its ayurvedic power. It helps men with their fertility and testosterone, while it helps women with their hormonal cycles and sexual health. 

Ashwagandha benefits for women, as it helps them in their hormonal fluctuations that happen in their menstrual cycle or in the pre- and post menopause period. Based on studies, it may also regulate their endocrine system and help them in their sexual functions and desires. 

Ashwagandha benefits for men, based on observations, it helps men increase their testosterone; not only that, but sperm concentration, semen volume, and sperm motility also increase in males with low sperm count. It also helps improve muscle strength and size. 

Studies are still being conducted to know more about the topic. 

6. Other Important Benefits

• It promotes restful sleep that makes you active when wakes up. 

• According to one study, it may reduce inflammation in the body. 

• Observations show that ashwagandha could help reduce high blood sugar. 

• It may also help in alzheimers disease because of its neuroprotective properties that help restore cognitive function. 

• Based on one study, it helps reduce the effects of symptoms of cancer. 

Although more research needs to be done to find strong evidence. 

Safety And Side Effects

Although ashwagandha is safe to use for up to 3 months as a short-term, but ts long term is not yet established. 

Who needs to be careful:-

• While pregnant, it may lead to pregnancy loss 

• Who is breastfeeding 

• Has hormone-sensitive prostate cancer 

• Those who are about to have surgery 

• Has an autoimmune disorder or thyroid 

• Has liver problems 

• People with medications such as benzodiazepines, anticonvulsants, or barbiturates. 

Upper gastrointestinal discomfort, drowsiness, diarrhea, and vomiting are reported by some users, but ashwagandha doesn’t show its effects immediately. 

Dosage 

Even though the dosage of ashwagandha varies, let’s just talk in general about the dosage of ashwagandha, that is, to consider a healthcare professional. 

Some studies say 250-1250 mg a day is best for results, while others suggest taking 250-600 mg is ideal for reducing stress. 

Always speak to a doctor or any other healthcare professional because ashwagandha is still a topic of study; it may or may not be best for everyone. 

Summary

After understanding the ashwagandha benefits, one must say it may possess different health benefits, whether mentally or physically, but one must not ignore the fact that it is not 100% proven, even after so many benefits. It may show that one should always consult a doctor before using any major medicine or any major Ayurvedic supplements. Also, check yourself in terms of any possible disease or ongoing medicines before taking the supplement. 

Faq

Is it okay to take ashwagandha daily?

It is absolutely fine to take daily for a short-term period. It is advisable not to exceed the dosage range of 250-1500 mg, as some of the capsules of ashwagandha may contain more than that. 

Who should not take ashwagandha?

People with pregnancy or breastfeeding, thyroid issues, prostate cancer, autoimmune conditions, or those about to undergo surgery, liver problems, or any medications. 

Do I take ashwagandha in the morning or at night?

There is no specific or proper evidence to show that, but splitting the dosage into these two times can be good. 

How quickly does ashwagandha work for anxiety?

It varies person to person, but some studies suggest that it takes 30 days approx to reduce anxiety.  

Why is Ashwagandha not FDA-approved?

It is not approved by the FDA because it is a natural herbal supplement, and the FDA does not approve herbal or other dietary supplements. 

What are the benefits of taking ashwagandha?

It includes reducing stress and anxiety, boosting athletic performance, improving sleep and memory, increasing male fertility, managing female hormones, reducing inflammation, and managing blood sugar.