Asia and Africa are home to the evergreen shrub known as ashwagandha (Withania somnifera).It is a member of the nightshade family and is also known as Indian ginseng or winter cherry. Ashwagandha has been used in traditional Indian medicine for centuries to treat a variety of conditions, including stress, anxiety, insomnia, and arthritis.
In recent years, ashwagandha has become increasingly popular as a natural supplement in the West. It is known as an adaptogen, which means that it can help the body adapt to stress. There are several other potential health advantages of ashwagandha, which include:
- Reducing stress and anxiety. Ashwagandha is one of the most well-studied adaptogens, and it has been shown to be effective in reducing stress and anxiety in humans. In one study, people with chronic anxiety who took ashwagandha for 60 days had a significant reduction in anxiety symptoms compared to those who took a placebo.
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- Improving sleep quality. Ashwagandha may also contribute to better-quality slumber. In one study, people with insomnia who took ashwagandha for 30 days reported sleeping better and having fewer wake-ups during the night.
- Boosting athletic performance. Ashwagandha may also have beneficial effects on athletic performance. In one study, athletes who took ashwagandha for 30 days saw a significant increase in their strength and endurance.
- Improving cognitive function. Ashwagandha may also improve cognitive function, including memory and attention. In one study, people with mild cognitive impairment who took ashwagandha for 90 days showed significant improvements in their cognitive function compared to those who took a placebo.
- Reducing inflammation. Because of its anti-inflammatory qualities, ashwagandha may be able to lessen inflammation all over the body. Inflammation is thought to be a root cause of many chronic diseases, so reducing inflammation may have a number of health benefits.
- Lowering blood sugar levels. Additionally, ashwagandha may aid in lowering blood sugar levels. In one study, people with type 2 diabetes who took ashwagandha for 30 days had a significant reduction in their blood sugar levels compared to those who took a placebo.
- Improving reproductive health. Ashwagandha may help guys who are having trouble getting pregnant. In one study, men who took ashwagandha for 90 days saw a significant increase in their sperm count and motility.
How to take ashwagandha
Ashwagandha can be purchased in a number of different forms, such as capsules, powders, and extracts. Depending on the form you are taking, there are several ashwagandha dosages that are advised. For capsules and powders, the typical dose is 300-500 mg per day. For extracts, the typical dose is 30-60 mg per day.
Ashwagandha can be taken with or without food. It is best to start with a lower dose and increase gradually to avoid side effects.
Side effects of ashwagandha
Ashwagandha is generally safe for most people when taken at recommended doses. However, some people may experience side effects such as stomach upset, diarrhea, and drowsiness.
Ashwagandha may also interact with certain medications, such as sedatives and blood sugar lowering medications. If you are currently using any other medications, it is crucial to see your doctor before taking ashwagandha.
Conclusion
A multipurpose herb with several potential health advantages is ashwagandha. It has been shown to be effective in reducing stress and anxiety, improving sleep quality, boosting athletic performance, improving cognitive function, reducing inflammation, lowering blood sugar levels, and improving reproductive health.
Ashwagandha is generally safe for most people when taken at recommended doses. However, it is important to talk to your doctor before taking ashwagandha if you are taking any other medications or have any underlying health conditions.
Additional information
Ashwagandha and thyroid health
Ashwagandha is generally safe for people with thyroid problems, but it is important to talk to your doctor before taking it. Ashwagandha can increase thyroid hormone levels in some people, so it is important to have your thyroid levels monitored regularly.
Ashwagandha and autoimmunity
Ashwagandha may suppress the immune system, so it is important to talk to your doctor before taking it if you have an autoimmune disease.
Ashwagandha and pregnancy
For women who are nursing or pregnant, ashwagandha is not advised.
Ashwagandha and long-term use
Ashwagandha has been studied for up to three months of use. More research is needed to determine the safety and effectiveness of long-term use.