A small plant used in traditional Ayurvedic medicine, Ashwagandha (Withania somnifera), is highly valued for a number of health benefits. The most well-known benefit of this adaptogenic shrub is that it can help the body deal with stress, anxiety, and hormone imbalances. It also plays a vital role in supporting the thyroid, improving sexual health, and boosting overall vitality. Whether you’re interested in reducing stress and anxiety, supporting your thyroid, or increasing vitality, it could be the perfect addition to your wellness routine.
In this article, we will explore the benefits of Ashwagandha, potential side effects, precautions to take when using it, and how to properly use it to maximize its health benefits. The article will also provide insights into how it is good for both men and women, including dosage instructions and practical uses.
What Is Ashwagandha?
Ashwagandha is a small, evergreen shrub with greenish-yellow flowers and green leaves, originally from India, Nepal, the Middle East, and some parts of Africa. The plant’s roots and berries (cherry-shaped fruit named winter cherry) are primarily used for medicinal purposes, with the Ashwagandha root extract being the most potent form. The roots contain alkaloids and steroidal lactones (withanolides), bioactive compounds known for their anti-inflammatory, antioxidant, and adaptogenic effects. It also contains non-alkaloids like withaferins and withanolides, which fight against lung, breast, colon, cervical, brain, prostate, and other cancers.
In Ayurvedic medicine, Ashwagandha is considered a vitalizing shrub. It helps reduce stress and anxiety, enhance physical performance, and improve mental clarity. With its growing popularity in the wellness community, its supplements are now available in many forms, including powders, capsules, and teas, making it simple to incorporate into your daily routine.
Health Benefits of Ashwagandha
The health benefits of it are vast and diverse. This shrub offers a range of therapeutic effects that may support both mental and physical health. Some benefits are described below:
1. Reduce Stress and Anxiety
Many double-blind, randomized, placebo-controlled studies highlight that it is best for its ability to reduce stress and anxiety. As an adaptogen, it helps the body resist the negative effects of stress and promotes relaxation. Numerous studies suggest that Ashwagandha supplementation has a positive effect on the central nervous system by reducing cortisol levels, the body’s primary stress hormone, leading to a decrease in anxiety. It may help to protect against Alzheimer’s or other similar neurological disorders. Research also suggests that people who took it experienced significant improvements in anxiety levels, overall mental well-being, and sleeping for insomnia patients. Whether dealing with work stress, personal anxiety, or chronic stress, it offers a natural solution for mental relief.
Note:
This shrub is generally known for its relaxing properties, but one may feel anxiety, so take it if your body is accepting it. In some cases it impacts badly on the central nervous system due to drowsiness.
2. Improved Sleep Quality
Another major benefit of it is its ability to improve sleep quality. People who suffer from insomnia or disturbed sleep patterns may find that it helps to improve sleep quality by lowering stress hormones and promoting relaxation. Ashwagandha supplements can be particularly effective in individuals who have stress-induced sleep disturbances. Studies have found that regular use of it may lead to longer sleep durations and deeper, more restful sleep cycles.
3. Thyroid Health Support
Ashwagandha has shown promise in supporting thyroid health, particularly in individuals with hypothyroidism. It may increase thyroid hormone production, which can help individuals suffering from an underactive thyroid. The active compounds in Ashwagandha root extract stimulate the production of thyroid hormones T3 and T4, which are responsible for regulating metabolism.
Note:
If you are already on thyroid hormone medications, it is important to monitor your thyroid levels closely and consult a healthcare provider before adding Ashwagandha to your regimen.
4. Strengthened Immune System
The antioxidant effects of Ashwagandha help protect the body from oxidative stress, which can damage cells and impair immune function. It helps bolster the immune system, making the body more resilient to infections and illnesses. This is particularly beneficial for individuals who are under chronic stress or those who suffer from weakened immune systems.
5. Cognitive Function and Memory Improvement
Ashwagandha has demonstrated cognitive-enhancing properties. Regular use of it can improve memory, attention, and mental clarity. By reducing oxidative stress in the brain, it may help preserve long-term cognitive function. Studies suggest that it may improve memory and learning abilities, particularly in older adults or those experiencing early cognitive decline.
6. Reduced Inflammation
The anti-inflammatory properties of it make it an excellent choice for individuals dealing with chronic inflammation. Inflammation is a key driver of many health conditions, such as arthritis, muscle pain, and other inflammatory diseases. Studies show that it may reduce inflammation in the body, provide relief from symptoms, and promote overall well-being.
7. Heart Health
It is good for heart health as its intake helps to lower blood pressure, stress level, cholesterol level, and also blood sugar level.
8. Edema
Edema is a medical disorder in which fluid accumulates in body tissues, which results in swelling mostly in the hands, feet, face, ankles, etc. It may be due to a heart problem, liver problem, kidney problem, or some other issue. So Ashwagandha is anti-inflammatory in nature, which helps to reduce the swelling. But before its usage, you must consult your doctor.
9. Ashwagandha for Male and Female Usage
Ashwagandha Benefits for Men (beneficios para el hombre)
1. Increases Testosterone Levels
It may increase testosterone levels, improving male libido, sexual function, and fertility.
2. Improves Male Fertility
Ashwagandha root extract has been shown to enhance sperm quality and motility, making it a popular choice for men looking to improve fertility.
3. Boosts Muscle Strength
Regular use of Ashwagandha supplements has been linked to enhanced muscle mass and strength, making it a valuable supplement for athletes and bodybuilders.
Note:
Research suggests a 250-500 mg/day intake of Ashwagandha for a month. Please consult a doctor before taking it. If your body shows any reaction, consult the doctor immediately.
4. Reduces Stress
As an adaptogen, it helps men manage stress and anxiety, leading to improved mental clarity and emotional well-being.
Ashwagandha Benefits for Women
1. Balances Hormones
Ashwagandha supplements help balance hormones in women, especially those dealing with PCOS or hormonal fluctuations during menopause.
2. Improves Sexual Health
Women who use Ashwagandha report enhanced libido and better sexual satisfaction.
3. Alleviates Menopausal Symptoms
It may help alleviate hot flashes, mood swings, and other menopausal symptoms by balancing hormones and reducing stress.
4. Thyroid Health Support
For women with hypothyroidism, It may increase thyroid hormone production and improve overall thyroid function.
Side Effects of Ashwagandha
It is considered safe to use for most people; some may experience adverse effects. Common side effects associated with its supplements include:
1. Digestive Upset
Some individuals may experience nausea, diarrhea, or indigestion, especially when taking Ashwagandha root extract on an empty stomach. So take it with food for better digestion. Large doses of it also upset your intestinal tract, so take small doses for positive effects.
2. Drowsiness
Since Ashwagandha promotes relaxation, some people may feel sleepy or fatigued, particularly if they take it during the day. If this happens, it’s best to take it in the evening or before bed.
3. Hormonal Changes
It may increase testosterone levels, individuals with hormone-sensitive conditions should consult a doctor before use. Women who are pregnant or breastfeeding should also avoid it unless cleared by a healthcare provider.
4. Thyroid Issues
People with thyroid conditions should consult their healthcare provider before using it, as it may interfere with thyroid hormone medications or cause changes in thyroid levels.
5. Insulin Secretion
Ashwagandha may lower your blood sugar levels due to better secretion of insulin after intake.
6. Acute Liver Failure
Large doses or long-term usage of it may damage your liver mildly or severely. For severe damage, you may need to transplant your liver.
How to use Ashwagandha
To experience the full benefits of it, it is important to use the supplement correctly. The recommended dosage of it varies depending on the form you are using.
Ashwagandha Root Extract
Ashwagandha root extract is available in capsules, powders, and tinctures. There are no proper guidelines for intake quantity, but the most common dosage is 500 mg of it per day, which can be divided into two doses. Start with a small dose, then raise it slowly.
Ashwagandha Powder
You can take Ashwagandha powder by mixing it with water, milk, honey, ghee, or smoothies. A typical dose is 1 teaspoon of its powder, taken once or twice a day.
Take Ashwagandha Tea
For making a tea from Ashwagandha powder, you need to soak it in hot water for five to ten minutes. Drinking it in the evening can help improve sleep quality and reduce stress.
Frequently Asked Questions (FAQs)
Can Ashwagandha Cause Acne?
The impact of it on skin health is not well-documented, but some individuals may experience acne due to hormonal changes, especially with the use of its root extract. While it is generally considered safe, its potential to increase testosterone levels could trigger acne in sensitive individuals. However, this effect varies, and the efficacy and safety of its preparations depend on individual reactions.
Does Ashwagandha Help Acne?
Ashwagandha may help with acne indirectly by reducing stress, which is a common trigger for breakouts. Studies suggest that it can reduce cortisol levels, potentially improving skin health. The efficacy and safety of ashwagandha in treating acne may vary, but its beneficial effects on stress could help in managing the root causes of acne.
Is Ashwagandha Safe for Kids?
The safety of ashwagandha for kids is not well-established, and it is recommended to consult a healthcare professional before considering its use. While ashwagandha supplements have shown benefits of it in adults, particularly in reducing stress and anxiety, the effect of it on children remains unclear. Ashwagandha root extract may have hormonal and vitality effects, including potential impacts on thyroid hormone levels, so the use of it in children should be approached cautiously. Evidence suggests that it could help with stress management, but its adverse effects in children are not well-documented. It’s important to ensure that ashwagandha supplements do not contain ashwagandha in excessive doses for kids.
Does Ashwagandha Affect Birth Control?
Ashwagandha may have an indirect effect on birth control due to its potential influence on hormonal and vitality effects. Some studies suggest that it can reduce stress and anxiety, which might impact hormones involved in reproductive health. However, there is limited evidence to support that its supplementation directly interferes with the effectiveness of birth control. The effect of it on thyroid hormone levels could also play a role in hormonal balance, but evidence that it affects birth control specifically is not conclusive. It’s important to consult a healthcare professional before taking its supplements while using birth control.
Does Ashwagandha Make You Emotionless?
Ashwagandha is known for its ability to reduce stress and anxiety, which may help balance emotions. However, it does not typically make you emotionless. Instead, studies suggest that it may help manage excessive stress and anxiety, allowing for a more stable emotional state. The benefits of it include enhancing emotional well-being by promoting a calm, relaxed mindset without dulling emotions. Evidence suggests that it can improve emotional resilience, but its effect on emotions depends on individual reactions.
Can you Intake Ashwagandha while Breastfeeding?
The effect of ashwagandha on milk production or the baby is not well-documented. Studies suggest that it may have hormonal effects, and ashwagandha root extract could potentially interact with breastfeeding hormones. Therefore, it is advisable to exercise caution and consult a doctor before considering the use of it while breastfeeding.
Does Ashwagandha Make You Numb?
Indian ayurvedic medicine Ashwagandha is not known to make you feel numb. In fact, it is often used for its stress-reducing and anxiety-relieving properties. The benefits of ashwagandha include promoting relaxation and emotional balance, which might help you feel calmer, but it does not cause numbness. Some individuals may experience mild side effects like drowsiness, but evidence suggests that it generally does not have a numbing effect. The effect of it on the body varies from person to person, so if any unusual symptoms occur, it’s important to consult a healthcare professional.
Is Ashwagandha Addictive?
It is not considered addictive. Ashwagandha supplements can have beneficial effects on the body, but there is no evidence to suggest that it causes physical dependence or addiction.
Where to Buy Ashwagandha?
You can buy it from the market and online via Amazon, iHerb, and many other retailers.
Can Teens Take Ashwagandha?
Evidence suggests that it might benefit teens dealing with high levels of stress, but proper guidance is recommended to avoid any potential adverse effects.
Conclusion
It is a powerful shrub with a broad range of health benefits, from stress and anxiety relief to improved thyroid function and increased vitality. Whether you are looking to enhance your sexual health, boost your energy, or support your thyroid, it may provide the solution. With any other supplement, it’s critical to use it cautiously and talk to a doctor, especially if you have any other health problems. By adding its supplementation to your routine, you can enjoy better overall health, reduced stress, and enhanced well-being.
