Discover the Health Benefits and Uses of Ashwagandha

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb that has been used in Indian Ayurvedic medicine for over 3,000 years. The name ashwagandha translates to smell of horse in Sanskrit, referring to the herbs unique smell and ability to increase strength. It is also known by other names like Indian ginseng and winter cherry.

Ashwagandha is an adaptogen, which means it helps the body manage stress better. It does this by regulating hormones and other physiological processes. As an adaptogen, ashwagandha can help normalize body processes that have gone out of balance due to stress.

Benefits and Uses of Ashwagandha

There are many potential ashwagandha benefits supported by research, including:

• Reducing stress, anxiety and depression
• Boosting brain function and memory
• Lowering blood sugar levels
• Reducing cortisol levels
• Increasing testosterone in men
• Boosting strength and endurance
• Reducing inflammation
• Treating arthritis, Alzheimers or even some cancers

The most evidence-backed ashwagandha benefits include reducing stress, increasing testosterone levels, improving fertility in men, reducing anxiety and depression, stabilizing blood sugar, stimulating brain function, reducing pain and inflammation, improving memory, treating arthritis, preventing seizures, and enhancing muscle growth.

How Ashwagandha Reduces Stress

One of the most well-studied ashwagandha benefits is its ability to reduce stress. It blocks the stress pathway in the brains of rats by regulating chemical signaling. Several controlled human studies have shown that ashwagandha can substantially reduce symptoms of stress and anxiety.

It also reduces cortisol levels. One study found that subjects taking ashwagandha had an average reduction of almost 25% in cortisol levels over 60 days compared to the control group. High cortisol levels can contribute to increased stress, high blood pressure, blood sugar imbalances and other unhealthy issues.

Ashwagandha for Anxiety and Depression

Related to stress relief, ashwagandha shows a lot of promise in treating mood disorders. One study in 64 people with chronic stress showed those taking ashwagandha reported an average 69% reduction of anxiety and insomnia, compared to 11% in placebo group. The herb was also linked to reduced symptoms of depression.

Ashwagandha for Brain Health

Ashwagandha is associated with improved memory, cognition, reaction time and ability to perform mental tasks. One study on 50 healthy men found significant improvements compared to placebo in immediate and general memory, executive function, sustained attention, and information processing speed.

It also shows protective benefits for the brain, including antioxidants that protect nerve cells from oxidative cell death and may lower the risk of Alzheimers and Parkinsons.

Other Potential Ashwagandha Benefits

Here is a quick summary of some of the other key ashwagandha benefits seen in research:

• Diabetes - Ashwagandha has been shown to lower blood sugar levels in both healthy individuals and diabetics. It also improves insulin sensitivity and may prevent nerve damage.
• Infertility - One study in 75 infertile men showed the treatment group had improved sperm count, motility and testosterone levels after taking ashwagandha for 90 days.
• Cancer - Studies show the herb has anti-tumor properties. It has been effective against breast, lung, colon and skin cancers in animal and lab studies.
• Heart Health - Ashwagandha was linked to significant reductions in cholesterol and triglyceride levels over a 60 day treatment period.
• Testosterone - Research shows ashwagandha can boost testosterone in healthy men as well men undergoing fertility treatments. Increased muscle strength and endurance has also been seen.
• Insomnia - Ashwagandha has had a significant effect on sleep quality in several studies. It can help people fall asleep faster, stay asleep longer and feel more well rested in the morning.

The list of potential benefits for ashwagandha is quite long and the most promising benefits are very well researched. As an traditional herbal remedy, it has been used historically for all the issues covered here.

Is Ashwagandha Safe?

For most healthy adults, ashwagandha is very safe when taken short term. The NIH rates it as Possibly Safe when taken appropriately. However, there are some people who should use caution before taking ashwagandha.

Ashwagandha Side Effects

When taken by mouth in typical doses, ashwagandha rarely causes any side effects. Possible side effects can include:

• Nausea
• Upset stomach
• Diarrhea

When taken in very high doses, ashwagandha can potentially cause:

• Vomiting
• Loose stools

These side effects are quite uncommon and have only been seen in extreme cases. Always follow dosage guidelines when taking herbal supplements. Seek medical care if any severe side effects develop.

Risks and Considerations

There are also some people who should avoid ashwagandha unless approved by their doctor. This includes:

• Pregnant women - Ashwagandha may affect fetal development
• Breastfeeding women - Its unknown if components pass into breast milk
• People taking medication - May interact with sedative, blood pressure, blood sugar and thyroid medications
• People with autoimmune diseases - It may stimulate the immune system
• People who had surgery - May slow down the central nervous system

Its a good idea to check with your doctor before taking ashwagandha if you any medical conditions or take any medications regularly.

How to Take Ashwagandha

In the U.S., ashwagandha is sold in powder or capsule form. The root or leaves can be used to make tea, powder or tablets. Ashwagandha dosages typically range from 450 mg to 2,000 mg per day. Its best taken on an empty stomach.

Your dosage will depend on what you are using if for. Lower doses (300 mg to 500 mg) seem effective for reducing anxiety and improving sleep. Higher doses (up to 6000 mg per day) may be needed for controlling blood sugar, reducing depression, increasing testosterone and fertility, boosting brain function and reducing heart disease risk factors.

When getting started with ashwagandha, its recommended to take a lower dosage and slowly increase over 2 to 4 weeks to assess your tolerance. Splitting your daily dose into smaller doses 2 to 3 times per day may reduce side effects like nausea or stomach upset.

Effects like lower stress levels, reduced anxiety and better sleep often occur within one to four weeks. Some effects like improved blood sugar control, increased fertility and higher testosterone can take at least 8 weeks to occur.

To reduce the risk of side effects, never exceed recommended dosages and avoid extremely high doses. Cycling your dosage weekly or monthly can also prevent unwanted effects.

Its always wise to consult your doctor or pharmacist for advice on possible interactions with any medications or medical conditions before taking ashwagandha.

Final Thoughts on Ashwagandha Benefits

Ashwagandha is an incredibly healthy, traditional Ayurvedic herb with a large variety of potential health benefits. These benefits range from improved memory and reaction time to better blood sugar control and increased fertility.

It has double-blind placebo controlled studies to back up many of its health claims, especially its effects on reducing stress, anxiety, depression and insomnia. The research clearly supports ashwagandha as an adaptogen that balances hormones and improves the bodys response to all forms of physical, emotional and psychological stress.

When taken properly and under the supervision of your healthcare provider, adding ashwagandha to your supplement routine or smoothie can be an excellent way to boost your health and prevent disease.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.