Introduction: Ashwagandha is an ancient and extremely beneficial herb
Ashwagandha is a herb that is popular in Ayurvedic medicine. It has been used for more than 2,500 years. It is actually the most commonly used and extensively researched herb .
In English it is called Adaptogenic Herb .
Ashwagandha's most well-researched health benefits include improving thyroid, increasing energy levels, relieving fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and more.
In India, it is known as "horse strength" because it has traditionally been used to strengthen the immune system after illness. It also works to increase your stamina and act as a natural stress reliever.
What is Ashwagandha?
Ashwagandha plant is known botanically as Withania somnifera root. Ashwagandha root is also commonly called Indian ginseng, winter cherry and somnifera root .
The literal meaning of the word ashwagandha is "smell of a horse" because the smell of the horse is felt when the herb is smelled . As you consume it, you can also develop the vigor and vitality of the horse.
Following are the best benefits of Ashwagandha:
- Improve thyroid function
- Treat mental fatigue
- Reduce anxiety and depression
- Edge off
- Increase stamina and endurance
- Prevent and treat cancer
- Reduce brain cell degeneration
- Stabilize blood sugar
- Low cholesterol
- Boost immunity
- Beneficial in sexual diseases
The priority of Ayurvedic medicine is to make the victims healthy without medicines or complicated surgeries .
Over 5,000 years old, the ashwagandha herb has been used as a home remedy to relieve many health conditions and help the body stay in balance.
In Ayurvedic medicine, this herb is called "Rasayana". This means that it is used to promote physical and mental health, protect the body against disease and damaging environmental factors, and slow the aging process.
Benefits and Uses
1. Improves Thyroid Function
Ashwagandha is beneficial in sluggish thyroid, or underactive thyroid. It is beneficial for millions of people who are suffering from thyroid problems. In thyroid, it is also eaten for weight loss benefits as there can be fluctuations in weight in thyroid disease.
Over a period of eight weeks, after giving the treatment group 600 mg of ashwagandha root extract daily, the researchers found that the extract significantly improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels.
2. Relieves Adrenal Fatigue
If your adrenals are overstretched due to an excess of emotional, physical or mental stress, it can lead to a condition referred to as adrenal fatigue.
Research shows that ashwagandha may be helpful in relieving adrenal fatigue.
3. Combats Stress and Anxiety
One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety.
In a 12-week controlled study, 75 participants with anxiety were divided into two groups, one who received naturopathic care and another who received psychiatric help. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin, and 300 mg of ashwagandha twice daily.
The psychotherapy support group received psychotherapy, deep breathing relaxation techniques, and placebo pills twice daily.
When anxiety levels were measured after a 12-week period, anxiety scores were reduced by 55 percent in the group receiving ashwagandha, and scores in the psychotherapy group were reduced by 30.5 percent.
Significant differences between the two groups were found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group exhibiting greater clinical benefits.
In addition to these positive findings, the researchers indicated that no serious adverse effects occurred in either group.
4. Increases Depression
Ashwagandha herb improves resistance to stress, and studies show that it improves people's self-evaluated quality of life. Ashwagandha can be used as a mood stabilizer in clinical conditions of depression.
5. Balances Blood Sugar Levels
Ashwagandha has been evaluated for its anti-diabetic effects. Research shows that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.
An animal study published in Biochemistry and Molecular Biology reports that when ashwagandha was given to fructose-fed rats, it prevented fructose-induced increases in glucose, insulin resistance, and inflammation.
6. Helps Fight Cancer
Ashwagandha helps prevent the spread of cancer cells – specifically breast, lung, colon and colon cancer cells, which are among the major types of cancer in the world.
It is believed that ashwagandha helps inhibit the growth of cancer cells due to its immune-boosting and antioxidant abilities.
According to an observation published in the African Journal of Traditional, Complementary and Alternative Medicine, ashwagandha acts as an immunomodulator that can increase the life span of cancer patients.
The decreased number of white blood cells in the body is a major concern after chemotherapy as it puts cancer patients at a much higher risk of health issues such as contracting an infection. This is why this herb can serve as a supplement to traditional cancer treatment.
7. Reduces Brain Cell Degeneration and Improves Memory
Emotional, physical and chemical stress can have harmful effects to the brain and nervous system. Recent research suggests that ashwagandha is more than a stress reliever – it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases such as Alzheimer's and Parkinson's.
One of the main reasons why it is so effective in healing the brain is because it contains powerful antioxidants that destroy free radicals that cause aging.
A 2017 pilot study published in the Journal of Dietary Supplements shows that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.
The study involved 50 adults who consumed 300 mg of ashwagandha for a period of eight weeks. The researchers concluded that the ashwagandha treatment was able to boost memory and other cognitive skills.
8. Enhances Immune Function
As Ashwagandha lowers the body's stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it may enhance immune function by increasing immunoglobulin production.
9. Increases Stamina and Endurance
Studies show that ashwagandha can increase endurance during physical activity by speeding up brain function and reducing physical pain. Its positive calming energy effect on the brain, and helps to reduce stress hormones and improve concentration, motivation and stamina.
A 2015 double-blind, randomized, and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extract in increasing cardiorespiratory endurance in 50 healthy adult athletes.
Researchers found that ashwagandha extract improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved quality of life scores of participants in the extract group.
10. Helps in increasing muscle strength
A 2015 study published in the Journal of the International Society of Sports Nutrition reports that ashwagandha supplementation was associated with a significant increase in muscle mass and strength. The eight-week study involved 57 men between the ages of 18 and 50 with little experience in resistance training.
The men in the treatment group consumed 300 mg of ashwagandha root extract twice daily and the control group consumed starch placebos.
The researchers found that the muscle strength of the treatment group was significantly increased on the bench-press and leg-extension exercises. Those receiving ashwagandha displayed a significantly greater increase in arm and chest muscle size, a significant reduction in exercise-induced muscle damage, increased testosterone levels, and a greater reduction in body fat percentage.
Clinical trials studying common joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb providing major pain relief and no side effects.
11. Helps to improve sexual function and fertility
A pilot study published in BioMed Research International determined the efficacy and safety of 300 mg of ashwagandha root extract twice daily for eight weeks in improving sexual function in 50 healthy women. The researchers found that the treatment group showed significantly greater improvements in sexual function scores, particularly in the areas of arousal, lubrication, and orgasm, compared to placebo.
Another study was conducted to analyze the spermatogonial activity of ashwagandha in patients with low sperm concentration and possible male infertility. Six men took part in the study and took 675 mg of ashwagandha either divided into three doses per day for a period of 90 days or a placebo.
At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found a 167 percent increase in sperm count, a 53 percent increase in semen volume, and a 57 percent increase in sperm motility in participants treated with ashwagandha. In the placebo group, improvements were minimal.
Additionally, a 2010 study published in Fertility & Sterility reports that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility. It also reduced oxidative stress and improved levels of various antioxidants in the treatment group.
Ashwagandha Precautions
- When taken in doses appropriate for medical use, it is considered safe for human consumption. Some possible side effects of ashwagandha include upset stomach, vomiting, and diarrhea.
- If you notice any of these ashwagandha side effects, stop taking the herb immediately.
- It should never be used by women who are pregnant or breastfeeding.
- People using diabetes medications, blood pressure medications, medications to suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they first consult with their doctor.
- If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks before the herb slows down your central nervous system.
Some questions that everyone wants to know:
- How safe is ashwagandha?
- So how much ashwagandha should you take per day?
- Is it safe to take ashwagandha?
- And how long does it take for ashwagandha to start working?
Although there is no official recommended dosage of ashwagandha, many recommend taking about 300–500 mg per day and working up to about 1,000–1,500 mg per day.
Although many sources recommend a dosage of 6,000 mg per day, it is best to stick to a moderate dosage unless under the guidance of a trusted healthcare practitioner.
Extracts for Ashwagandha
Ashwagandha is an ancient medicinal herb that has many health benefits. It can reduce anxiety and stress, help fight depression, increase fertility and testosterone in men, and even boost brain function.
Supplementing with ashwagandha can be an easy and effective way to improve your health and quality of life.
