Ashwagandha is a highly valued Ayurveda herb known for its capacity to alleviate stress, increase vitality, and enhance focus. The Sanskrit term for ashwagandha means “smell of the horse,” alluding to the herb’s unique scent and reputation for boosting strength. Known by its scientific name “Withania somnifera” and colloquially as “Indian ginseng” or “winter cherry,” this little shrub native to Southeast Asia and India has yellow blossoms. Its leaves and roots are used as powders or extracts to treat various ailments, from infertility to anxiety [1].
The possible health advantages of ashwagandha have drawn more attention in recent years, especially regarding stress reduction, mental clarity, and physical stamina. Supplementing with ashwagandha may have neuroprotective effects, aid in treating OCD, and have anti-inflammatory, immunomodulatory, and antibacterial qualities, according to several studies [2].
Key Takeaways
- • Ashwagandha efficiently lowers anxiety and stress levels, improves physical function, and strengthens men’s and women’s libido.
- • It is simple to incorporate into everyday routines because it comes in various forms, including powder, capsules, tea, and chocolate.
- • Though generally safe, people should see a doctor before using if they are pregnant, have an autoimmune disease, or are taking medication.
Health Benefits of Ashwagandha
- • Stress and Anxiety Reduction: Ashwagandha lowers cortisol levels, promoting relaxation and reducing anxiety [3].
- • Muscle Mass, Strength, and Athletic Performance: Enhances muscle strength, reduces body fat, and improves athletic endurance [4].
- • Improves Sexual Function in Women: Helps alleviate sexual dysfunction, enhancing arousal and satisfaction [6].
- • Boosts Fertility and Testosterone in Men: Increases testosterone and sperm motility, improving male fertility [7].
- • Cognitive Support and Neuroprotection: Protects brain health, potentially reducing risks of neurodegenerative diseases like Alzheimer’s [8].
What does Ashwagandha do to your body?
Ashwagandha, a well-known adaptogen, offers several health benefits that support overall wellness. This herbal remedy is often used to help the body adapt to stress by reducing activity in the hypothalamic-pituitary-adrenal (HPA) axis, which manages the body’s stress response. Its stress-relieving effects can promote calmer moods, increase resilience to everyday stressors, and improve overall focus and energy levels [18].
In addition to its stress-relieving properties, ashwagandha may assist those facing sleep disturbances, memory difficulties, and joint concerns like arthritis. This herb has shown the potential to support people with type-2 diabetes by helping to lower blood sugar levels, especially in individuals with insulin resistance [18].
Ashwagandha has also gained attention for its potential benefits in male reproductive health. Some suggest it may boost testosterone levels and support fertility, although research in these areas is still developing. Overall, ashwagandha is a versatile supplement with many benefits contribute to mental, emotional, and physical well-being [18].
When and how to take ashwagandha
The timing and method of taking ashwagandha depend on your goals and the form of ashwagandha you choose.
Morning: If you’re looking to boost energy throughout the day, taking ashwagandha in the morning on an empty stomach is ideal. Ashwagandha tea or churna balls are popular morning options that provide a natural energy lift. For convenience, ashwagandha tablets are a hassle-free choice, easily incorporated into your daily routine to support sustained energy [11].
Night:Taking ashwagandha at night can be highly beneficial if you’re focused on relaxation and recovery. Consuming ashwagandha powder with warm milk or an ashwagandha churna ball after dinner helps re-energize the body naturally during sleep, preventing fatigue the next day. Ashwagandha supplements at night promote restful sleep, allowing the body to restore balance and optimise health while resting [11].
Different Forms and Uses of Ashwagandha
1. Ashwagandha Powder with Milk: This traditional method uses ashwagandha roots, which contain most of the herb’s medicinal properties. The roots are dried, cut, and powdered, making it easy to mix with warm milk. This form is ideal for those looking to incorporate ashwagandha’s wellness benefits into their daily routine [11].
2. Ashwagandha Churna Balls: Churna balls combine ashwagandha with additional herbs like Gokshura, Safed Musli, and Shilajit, maximising benefits for skin, hair, and immunity. This form allows for easy consumption while delivering enhanced health benefits through a blend of complementary herbs [11].
3. Ashwagandha-Infused Dark Chocolate: For those looking to enhance libido naturally, ashwagandha-infused dark chocolate offers a unique, delicious way to take the herb. This form acts as a natural aphrodisiac and especially appeals to those who prefer an alternative to traditional supplement forms [11].
4. Ashwagandha Tea: As a caffeine-free option, ashwagandha tea can be a soothing part of a bedtime routine. By boiling ashwagandha roots in water, the tea is infused with the herb’s calming properties, making it an excellent choice for relaxation and supporting restful sleep [11].
5. Ashwagandha Tablets or Capsules: Tablets and capsules are the most convenient forms, designed for easy integration into a daily supplement regimen. They provide a simple, hassle-free way to take ashwagandha regularly, ideal for those seeking consistent benefits without additional preparation [11].
6. Ashwagandha with Water or Almond Milk: For a vegan-friendly option, ashwagandha powder can be mixed with water or almond milk. This method offers a quick and easy way to consume ashwagandha without dairy, making it accessible for those with dietary restrictions [11].
7. Ashwagandha Oil: Applied topically, ashwagandha oil helps relieve muscle tension, making it beneficial for post-workout soreness or joint discomfort. This form allows users to directly experience the herb’s soothing effects on sore areas [11].
8. Ashwagandha Paste for Hair: Ashwagandha paste can be applied to the hair to combat premature greying. By supporting melanin production, the pigment responsible for hair colour, ashwagandha paste offers a natural option for those seeking to maintain or restore hair pigmentation [11].
How Ashwagandha helps Men and Women
Ashwagandha for women: Ashwagandha helps control menopause and PMS symptoms in women since it helps regulate hormones. Additionally, it improves skin health by lessening outbreaks brought on by stress. Its relaxing properties also assist women in better coping with daily stress and worry [12].
Ashwagandha for men: Ashwagandha helps men by raising testosterone levels, which maintain and improve muscle strength and endurance. Additionally, it works well to foster mental toughness and lessen anxiety, especially in high-stress situations [13].
Choosing the Best Ashwagandha Supplement
It’s crucial to consider purity, organic certification, and the concentration of withanolides—the plant’s active compounds—when selecting an ashwagandha supplement [14]. At Nature’s Fix, you can find a range of high-quality ashwagandha supplements in various forms, including ashwagandha powder, tablets, caplets, and capsules, from trusted brands to ensure both quality and effectiveness.
Side Effects of Ashwagandha
Although Ashwagandha is generally considered safe for most individuals, some people may experience mild to moderate side effects. These can include headaches, drowsiness, or digestive issues like upset stomach and nausea. It’s especially important for individuals with autoimmune conditions, such as rheumatoid arthritis or lupus, to consult a healthcare provider before taking Ashwagandha, as it may affect their immune response. Pregnant or breastfeeding women should avoid Ashwagandha due to insufficient safety data. Additionally, those on medications, particularly for thyroid, blood pressure, or diabetes, should seek medical advice to prevent potential interactions. Consulting a healthcare professional ensures that Ashwagandha’s use aligns with individual health needs and conditions [15].
Conclusion
Ashwagandha is a potent adaptogen that provides numerous physical and mental health advantages. It is a flexible vitamin that can help anyone trying to enhance their health, from lowering stress and boosting energy to supporting hormonal balance.
Discover a range of the best ashwagandha supplements in various forms, such as tablets, capsules, and pills, from multiple trusted brands available at Nature’s Fix. Incorporate this time-honoured remedy into your daily routine to support your wellness journey and achieve optimal health outcomes.
FAQs
1. Can Ashwagandha interact with medications?
Yes, although it is advised that you speak with a healthcare provider.
2. Does Ashwagandha have any effects on weight management?
Some studies suggest that ashwagandha may help with weight management by improving overall body composition and reducing stress-related eating [16].
3. What are the signs that I should stop taking Ashwagandha?
There are few ashwagandha side effects. However, it’s best to stop using the medication and see a doctor if you encounter any strange symptoms, gastrointestinal distress, or extreme sleepiness [17].
4. Can Ashwagandha be used by children?
Studies supporting the usage of ashwagandha in children are insufficient. Hence, it is best to speak with a paediatrician before feeding children ashwagandha.5. What is the best form of Ashwagandha to take?
The ideal form of ashwagandha depends on personal preferences and health objectives. While capsules or tablets offer convenience, powders may offer greater preparation possibilities. Make a decision depending on your tastes and way of life [11].
References:
1 – https://www.healthline.com/nutrition/ashwagandha
2 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/#sec4-pharmaceutics-15-01057
3 – https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-can-ashwagandha-supplements-help-with-stress-and-anxiety-relief/
4 – https://www.forbes.com/health/supplements/ashwagandha-benefits/#footnote_10
5 – https://vedical.in/ashwagandha-for-athletic-performance/
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4609357/
7 – https://www.healthline.com/health/does-ashwagandha-make-you-fertile
8 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/#sec3-pharmaceutics-15-01057
9 – https://www.health.com/best-ashwagandha-supplements-8648166
10 – https://www.healthline.com/nutrition/ashwagandha-dosage
11 – https://bebodywise.com/blog/how-to-take-ashwagandha/
12 – https://www.healthline.com/health/what-does-ashwagandha-do-for-women#pms
13 – https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/ashwagandha-benefits-for-men/
14 – https://mindnutrition.com/blog/guide-to-ashwagandha-extract-sensoril-ksm-66-withanolides
15 – https://www.medicalnewstoday.com/articles/318407#side-effects
16 – https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/ashwagandha-weight-management/
17 – https://www.gaiaherbs.com/blogs/seeds-of-knowledge/ashwagandha-side-effects
18 – https://www.usatoday.com/story/life/health-wellness/2023/05/21/what-is-ashwagandha-what-it-does-for-the-body-side-effects/70225679007/
