Discover Ashwagandha: Benefits, Risks, and Daily Uses
Ashwagandha's roots are in Ayurvedic medicine. It is a powerful adaptogen that helps the body manage stress, increase energy, and promote overall well-being.
For centuries, ashwagandha has been valued as part of many holistic health practices. Now, due to our science, it is making headlines in modern wellness.
If so, you need to know precisely what ashwagandha is, its benefits, its dangers,t, and how best to incorporate it into your daily routine.
What Is Ashwagandha?
Withania somnifera, scientifically known as Ashwagandha, is a small shrub common in India, the Middle East, and parts of Africa.
In Sanskrit, it was called the 'smell of a horse' because it smelt like horses and was traditionally believed to give strength and vitality to horses
Ashwagandha is an adaptogen that helps the body adapt to or become accustomed to physical, mental, emotional, and other types of stress.
Most of the herb's therapeutic effects are attributed to active compounds called withanolides.
Modern research has further studied ashwagandha as a way to lower cortisol levels, improve brain function, and increase the immune system.
Ashwagandha: The Science Behind It
If we consider the combination of bioactive compounds, then the effectiveness of ashwagandha comes into play.
Ashwagandha has anti-inflammatory, antioxidant, and stress-reducing properties in its withanolides, alkaloids, and saponins.
It can even drop your cortisol, a stress hormone, by up to 30%.
Their antioxidant properties protect Brain cells from damage, which increases cognitive function and memory.
Ashwagandha is thus a versatile herb that is widely used in mental and physical health.
Health Benefits of Ashwagandha
Ashwagandha has several benefits, making it a highly searched natural remedy.
Stress and Anxiety Relief
Probably the most well-known benefit of ashwagandha centers around reducing stress and anxiety (1).
Ashwagandha's research has shown that it reduces cortisol levels in the body, making it more able to deal with stress.
Researchers conducted a study that found that participants who took ashwagandha had considerably fewer anxiety symptomatology than those who were given a placebo.
It’s a common choice for people with chronic stress or anxiety that needs calming.
Energy and Performance enhancement
The herb ashwagandha also has energy-lifting qualities and a boosting effect on physical performance (2).
It's used by athletes to help reduce exercise-induced muscle damage and to increase endurance and recovery.
It does this by increasing the use of oxygen, allowing you to stay energized through very physical activities.
According to the studies, ashwagandha supplementation can significantly improve strength and muscle increase in resistance training programs.
Cognitive and Brain Health
A compound in ashwagandha prevents oxidative stress in the brain, thereby supporting brain health (3).
It can protect your neurons. They help improve memory, focus, and overall cognitive function.
Ashwagandha has shown promise in improving reaction time and memory recall in people with mild cognitive impairment.
For these reasons, it’s fascinating to support mental clarity and productivity.
Hormonal Balance
Ashwagandha helps balance the hormones in men as well as women (4).
Taking it is known to support healthy testosterone levels and improve sperm quality in men, and it’s also believed to reduce cramping at the onset of menstruation.
Hormonal imbalances contributing to irregular periods or menopausal symptoms may benefit some women by providing some relief in managing those symptoms.
In addition, it supports the adaptogenic activity of the endocrine system, ensuring that the whole hormonal system remains in an optimum harmonic state.
How to Use Ashwagandha Daily
Ashwagandha is versatile, so it’s easy to incorporate into your routine.
Powders, capsules, and tinctures make gut bacteria available for different preferences.
The recommended dose of standardized extract for general health is between 300 and 600 milligrams daily.
For a nutritional boost, you can use ashwagandha to add the powder to smoothies, teas, or baked goods.
It may help calm the mind and help you sleep better, so take it in the evening for stress relief.
According to the product label, seek advice from a healthcare practitioner for the correct dosage.
Potential Risks and Side Effects
Ashwagandha is considered safe, but it comes with potential risks (5).
Others may experience mild side effects, including tiredness, diarrhea, or upset stomach.
Although research on the safety of ashwagandha use in pregnant and breastfeeding women is limited, it's advised that those in this population avoid using the herb.
It may overstimulate the immune system in those with immune system disorders like lupus or rheumatoid arthritis, so they should consult a physician before using it.
Thirdly, ashwagandha might interact with sedatives, thyroid hormone replacements, and immunosuppressants.
Start low, work your way up, and watch your body's response.
How to Select the Best Ashwagandha Product
Not all ashwagandha supplements are the same, so choose a high-quality supplement.
From the supplements, look for organic, third-party tested, and free from artificial fillers or additives.
Extracts containing a high percentage of withanolides (5 % or more exhibit high therapeutic effects).
Buy sustainable, ethically sourced products to help environmental and social responsibility.
At Wild Foods, herbal supplements from sustainably sourced ingredients are offered in quality and purity range.
Final Thoughts
Ashwagandha is a potent herb that can revolutionize your journey to wellness.
This is a beneficial addition to any routine because it reduces stress, boosts energy, and improves overall health.
But, like all supplements, it’s essential to use it responsibly and to check with your healthcare professional if you already have underlying health issues.
Using high-quality ashwagandha properly will allow you to reap all its benefits for a more balanced, healthier life.
Check out Wild Foods’ herbal products line for something that fits well with your wellness journey!
✨ Feel the difference! Add Ashwagandha to your wellness routine. ✨
FAQs
What does ashwagandha do to the body?
It helps the body adapt to stress, reduces cortisol levels, and supports overall well-being. No, it’s not a Krishna supplement.
Can you take Ashwagandha every day?
You can take ashwagandha daily if it’s in the recommended dosage. The dose should be secondary-based, and if it’s going to be used long-term, consult a doctor first.
Is Ashwagandha safe for everyone?
Those with autoimmune diseases, pregnant or breastfeeding women, or those on certain medications should avoid ashwagandha.
Are there any ashwagandha side effects?
Common side effects from Geodon include mild upset stomach, drowsiness,s or diarrhea, but these are rare.
But what should you do if you are unsure which product is best?
Go for organic-standardized extracts with a minimum of 5% withanolides, and look for labeling indicating proper third-party testing.
Related Studies
1. Title: A standardized Ashwagandha root extract alleviates stress
This study found that a standardized ashwagandha extract significantly reduced cortisol levels and improved stress and anxiety symptoms in participants.
Link: https://journals.lww.com/md-journal/fulltext/2023/10130/a_standardized_ashwagandha_root_extract_alleviates.42.aspx
2. Title: Examining the effect of Withania somnifera supplementation on muscle mass and strength in healthy young men
This research indicated that ashwagandha supplementation significantly increased muscle strength and size in young men participating in resistance training.
Link: https://pubmed.ncbi.nlm.nih.gov/26609282/
3. Title: Effects of Acute Ashwagandha Ingestion on Cognitive Function
The study demonstrated that acute ingestion of ashwagandha improved working memory, reaction time, and sustained attention in healthy volunteers.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9565281/
4. Title: Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha
The study concluded that ashwagandha root extract significantly improved sperm parameters and testosterone levels in infertile men.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3863556/
5. Title: Ashwagandha: What Does the Science Say?
This article discusses how ashwagandha may overstimulate the immune system in individuals with autoimmune disorders, highlighting potential risks.
Link: https://www.news-medical.net/health/Ashwagandha-What-Does-the-Science-Say.aspx
