How does Ashwagandha affect sleep patterns. What are the potential side effects of Ashwagandha. Can Ashwagandha interact with other medications. Is Ashwagandha safe for pregnant women. How does Ashwagandha impact stress levels. What is the recommended dosage for Ashwagandha. How does Ashwagandha influence thyroid function.

Understanding Ashwagandha: An Ancient Herb with Modern Applications

Ashwagandha, an evergreen shrub native to Asia and Africa, has garnered significant attention in the world of natural medicine. This herb, scientifically known as Withania somnifera, has been a staple in traditional Ayurvedic practices for centuries. Its reputation as an adaptogen—a substance believed to help the body resist various stressors—has propelled it into the spotlight of contemporary wellness discussions.

The plant’s root and berry are primarily used to create supplements, which are available in various forms, including powders, capsules, and liquid extracts. The name “ashwagandha” is derived from Sanskrit, where “ashva” means horse and “gandha” means smell, alluding to the herb’s distinct odor and its traditional use to impart the strength and vitality of a horse.

Chemical Composition and Mechanism of Action

Ashwagandha contains a complex array of bioactive compounds, including withanolides, alkaloids, and saponins. These components are believed to contribute to its diverse pharmacological effects. How does ashwagandha work in the body? The herb’s adaptogenic properties are thought to stem from its ability to modulate the stress response system, particularly by regulating cortisol levels and supporting adrenal function.

The Multifaceted Benefits of Ashwagandha

Research into ashwagandha’s potential benefits has expanded significantly in recent years, revealing a wide range of possible applications. While some uses are backed by stronger evidence than others, the herb’s versatility continues to intrigue both researchers and health enthusiasts alike.

Stress Reduction and Anxiety Management

One of the most well-documented benefits of ashwagandha is its ability to reduce stress and anxiety. Multiple studies have shown that regular consumption of ashwagandha can lead to significant reductions in cortisol levels, the body’s primary stress hormone. How effective is ashwagandha in managing stress? A randomized, double-blind, placebo-controlled study found that participants who took ashwagandha extract for 60 days reported a 44% reduction in stress levels compared to a 5.5% reduction in the placebo group.

Improved Sleep Quality

Many users report that ashwagandha makes them sleepy, which aligns with research suggesting its potential as a sleep aid. The herb may help regulate sleep cycles and improve overall sleep quality. A study published in the journal Cureus found that participants who took ashwagandha root extract twice daily for six weeks experienced significant improvements in sleep quality and reduced anxiety levels.

Cognitive Function and Memory Enhancement

Ashwagandha’s potential cognitive benefits have garnered increasing attention. Some studies suggest that the herb may help improve memory, reaction time, and task performance. How does ashwagandha affect cognitive function? Research indicates that it may promote the formation of dendrites, branched extensions of nerve cells that enhance neural communication.

Potential Side Effects and Safety Considerations

While ashwagandha is generally considered safe for most people when taken in appropriate doses, it’s crucial to be aware of potential side effects and contraindications. Understanding these aspects can help users make informed decisions about incorporating ashwagandha into their wellness routines.

Common Side Effects

• Drowsiness
• Gastrointestinal discomfort
• Headache
• Increased heart rate

In rare cases, more severe side effects have been reported, including liver problems. It’s essential to consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.

Precautions and Contraindications

Certain groups should exercise caution or avoid ashwagandha altogether:

1. Pregnant women: Ashwagandha may increase the risk of miscarriage.
2. Individuals with autoimmune diseases: The herb might stimulate the immune system, potentially exacerbating symptoms.
3. People with thyroid disorders: Ashwagandha may increase thyroid hormone levels.
4. Those scheduled for surgery: The herb’s sedative effects could interact with anesthesia.

Interactions with Medications and Other Supplements

Ashwagandha’s diverse effects on the body mean it can potentially interact with various medications and supplements. Understanding these interactions is crucial for safe usage.

Medication Interactions

• Immunosuppressants: Ashwagandha may counteract the effects of these drugs.
• Sedatives: Combining ashwagandha with sedative medications could lead to excessive drowsiness.
• Thyroid hormone medications: The herb may increase thyroid hormone levels, necessitating dose adjustments.
• Diabetes medications: Ashwagandha might lower blood sugar levels, potentially leading to hypoglycemia when combined with diabetes drugs.
• Blood pressure medications: The herb’s potential to lower blood pressure could compound the effects of antihypertensive drugs.

How can one mitigate the risk of interactions? Always inform your healthcare provider about all supplements and medications you’re taking, including ashwagandha. They can provide guidance on potential interactions and necessary precautions.

Dosage and Administration: Finding the Right Balance

Determining the appropriate dosage of ashwagandha can be challenging due to variations in product formulations and individual needs. However, some general guidelines can help users navigate this aspect of supplementation.

Recommended Dosage Ranges

The optimal dosage of ashwagandha can vary based on the specific health concern and the form of the supplement. Generally, dosages used in clinical studies range from 250 mg to 600 mg per day of a root extract. Some studies have used higher doses, up to 1,250 mg daily, divided into multiple doses.

For stress reduction and improved sleep quality, a common dosage is 300-500 mg of ashwagandha root extract, taken once or twice daily. It’s often recommended to start with a lower dose and gradually increase it while monitoring for effects and any potential side effects.

Timing and Administration

When is the best time to take ashwagandha? This can depend on your goals and how your body responds to the herb. For sleep improvement, taking ashwagandha in the evening, about 1-2 hours before bedtime, may be beneficial. For stress management and general wellness, morning or evening administration can be effective.

Some users find that splitting the daily dose into two administrations—morning and evening—helps maintain consistent levels of the herb’s compounds in the body throughout the day.

The Science Behind Ashwagandha’s Effects on Sleep

Given that many users report feeling sleepy after taking ashwagandha, it’s worth delving into the scientific mechanisms behind this effect. Understanding how ashwagandha influences sleep patterns can help users optimize their supplementation strategy.

Modulation of Neurotransmitters

Ashwagandha’s sleep-promoting effects may be partly attributed to its impact on neurotransmitters in the brain. The herb has been shown to increase GABA (gamma-aminobutyric acid) activity, a neurotransmitter that promotes relaxation and reduces neuronal excitability. This GABA-enhancing effect is similar to that of certain prescription sleep medications, albeit through a natural and potentially gentler mechanism.

Stress Reduction and Cortisol Regulation

The herb’s ability to reduce stress and regulate cortisol levels also plays a significant role in its sleep-promoting effects. High cortisol levels, particularly in the evening, can interfere with the natural sleep-wake cycle. By helping to normalize cortisol patterns, ashwagandha may support a more balanced circadian rhythm, making it easier to fall asleep and maintain restful sleep throughout the night.

How quickly does ashwagandha induce sleepiness? The onset of sleep-promoting effects can vary among individuals. Some users report feeling more relaxed and sleepy within an hour of taking ashwagandha, while others may notice gradual improvements in sleep quality over several weeks of consistent use.

Ashwagandha’s Role in Modern Stress Management

In an era marked by high stress levels and burnout, ashwagandha’s potential as a natural stress-management tool has garnered significant interest. Its adaptogenic properties make it a compelling option for those seeking to enhance their resilience to daily stressors.

Physiological Stress Response

Ashwagandha’s impact on the body’s stress response is multifaceted. Beyond its effects on cortisol levels, the herb has been shown to influence other aspects of the stress response system. For instance, it may help regulate the hypothalamic-pituitary-adrenal (HPA) axis, a complex set of interactions among three endocrine glands that play a crucial role in the body’s reaction to stress.

How does ashwagandha compare to conventional stress-management techniques? While it shouldn’t replace proven stress-reduction methods like exercise, meditation, and therapy, ashwagandha can serve as a complementary tool. Some users report that the herb helps them feel more centered and better equipped to handle stressful situations, potentially enhancing the effectiveness of other stress-management strategies.

Cognitive Performance Under Stress

One intriguing aspect of ashwagandha’s stress-reducing properties is its potential to improve cognitive function under stressful conditions. Studies have suggested that the herb may help maintain mental clarity and focus during periods of heightened stress, which could be particularly beneficial for individuals in high-pressure work environments or academic settings.

Exploring Ashwagandha’s Impact on Physical Performance

While much of the focus on ashwagandha centers around its mental health benefits, the herb has also shown promise in enhancing physical performance and endurance. This aspect of ashwagandha’s effects is particularly interesting for athletes and fitness enthusiasts.

Strength and Muscle Mass

Several studies have investigated ashwagandha’s potential to improve strength and muscle mass. A notable study published in the Journal of the International Society of Sports Nutrition found that participants who took ashwagandha root extract experienced significant increases in muscle strength and size compared to a placebo group. The herb may enhance muscle growth by reducing exercise-induced muscle damage and increasing testosterone levels.

Endurance and Recovery

Ashwagandha’s adaptogenic properties may also contribute to improved endurance and faster recovery times. How does ashwagandha affect athletic performance? Research suggests that it may increase maximum oxygen consumption (VO2 max), a key indicator of cardiovascular endurance. Additionally, the herb’s anti-inflammatory properties could aid in post-exercise recovery, potentially reducing muscle soreness and improving overall athletic performance.

While these findings are promising, it’s important to note that more research is needed to fully understand ashwagandha’s effects on physical performance. Athletes considering using ashwagandha should consult with their coaches and healthcare providers to ensure it aligns with their training regimens and doesn’t conflict with any anti-doping regulations.

Ashwagandha and Hormonal Balance

The potential effects of ashwagandha on hormonal balance have garnered significant attention, particularly its impact on thyroid function and reproductive hormones. Understanding these interactions is crucial for individuals considering ashwagandha supplementation, especially those with pre-existing hormonal imbalances.

Thyroid Function

Ashwagandha’s influence on thyroid function is a topic of ongoing research and discussion. Some studies suggest that the herb may help normalize thyroid hormone levels, particularly in cases of subclinical hypothyroidism. How does ashwagandha affect thyroid hormones? The herb appears to stimulate thyroid function, potentially increasing the production of T3 and T4 hormones.

While this effect could be beneficial for individuals with underactive thyroid, it underscores the importance of caution for those with hyperthyroidism or those taking thyroid medications. Regular monitoring of thyroid function is advisable for individuals in these categories who choose to use ashwagandha.

Reproductive Hormones

Ashwagandha’s effects on reproductive hormones have been studied in both men and women. In men, some research indicates that the herb may increase testosterone levels and improve sperm quality. These effects could potentially benefit male fertility and overall reproductive health.

For women, ashwagandha’s hormonal effects are less clear-cut. Some studies suggest it may help balance female hormones, potentially alleviating symptoms of conditions like polycystic ovary syndrome (PCOS). However, due to its potential effects on hormone levels, women who are pregnant, breastfeeding, or have hormone-sensitive conditions should exercise caution and consult with a healthcare provider before using ashwagandha.

Quality Control and Choosing the Right Ashwagandha Supplement

With the increasing popularity of ashwagandha, the market has been flooded with various supplements claiming to offer the herb’s benefits. However, not all products are created equal, and choosing a high-quality supplement is crucial for both safety and efficacy.

Standardization and Potency

One key factor to consider when selecting an ashwagandha supplement is standardization. This refers to the process of ensuring that each dose contains a specific, consistent amount of the herb’s active compounds, typically measured by the concentration of withanolides. How can one ensure they’re getting a potent ashwagandha supplement? Look for products that clearly state their withanolide content, typically ranging from 1% to 10%.

Third-Party Testing and Certifications

To ensure purity and potency, opt for supplements that have undergone third-party testing. These independent evaluations can verify that the product contains the stated amount of ashwagandha and is free from contaminants. Look for certifications from reputable organizations such as NSF International, USP, or ConsumerLab.

Additionally, consider the extraction method used. Traditional water extraction methods may preserve a broader spectrum of the herb’s compounds, while some modern extraction techniques might offer higher concentrations of specific active ingredients.

Integrating Ashwagandha into a Holistic Wellness Routine

While ashwagandha shows promise in various areas of health and wellness, it’s important to view it as part of a broader, holistic approach to well-being. Integrating the herb into a comprehensive wellness routine can potentially enhance its benefits and contribute to overall health improvements.

Synergistic Lifestyle Practices

To maximize the potential benefits of ashwagandha, consider combining its use with other stress-reduction techniques and healthy lifestyle practices. This may include:

• Regular exercise: Physical activity can complement ashwagandha’s stress-reducing effects and improve overall well-being.
• Mindfulness and meditation: These practices can enhance stress management and may work synergistically with ashwagandha’s calming properties.
• Balanced nutrition: A diet rich in whole foods can support the body’s stress response and overall health.
• Adequate sleep: Prioritizing good sleep hygiene can amplify ashwagandha’s potential sleep-enhancing effects.

Personalized Approach

How can one determine if ashwagandha is right for them? It’s essential to approach supplementation with a personalized perspective. What works for one individual may not be ideal for another. Consider factors such as your current health status, specific wellness goals, and any existing medications or supplements you’re taking.

Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

Overview

Ashwagandha is an evergreen shrub that grows in Asia and Africa. It is commonly used for stress. There is little evidence for its use as an “adaptogen.”

Ashwagandha contains chemicals that might help calm the brain, reduce swelling, lower blood pressure, and alter the immune system.

Since ashwagandha is traditionally used as an adaptogen, it is used for many conditions related to stress. Adaptogens are believed to help the body resist physical and mental stress. Some of the conditions it is used for include insomnia, aging, anxiety and many others, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using ashwagandha for COVID-19.

Don’t confuse ashwagandha with Physalis alkekengi. Both are known as winter cherry. Also, don’t confuse ashwagandha with American ginseng, Panax ginseng, or eleuthero.

Uses & Effectiveness ?

Possibly Effective for

• Insomnia. Taking ashwagandha by mouth seems to improve overall sleep and sleep quality in some people.
• Stress. Taking ashwagandha by mouth seems to help reduce stress in some people. It might also help reduce stress-related weight gain.

There is interest in using ashwagandha for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.

When applied to the skin: There isn’t enough reliable information to know if ashwagandha is safe or what the side effects might be.

Special Precautions and Warnings

When taken by mouth: Ashwagandha is possibly safe when used for up to 3 months. The long-term safety of ashwagandha is not known. Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.

When applied to the skin: There isn’t enough reliable information to know if ashwagandha is safe or what the side effects might be.

Pregnancy: It is likely unsafe to use ashwagandha when pregnant. There is some evidence that ashwagandha might cause miscarriages.

Breast-feeding: There isn’t enough reliable information to know if ashwagandha is safe to use when breast-feeding. Stay on the safe side and avoid use.

“Auto-immune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Ashwagandha might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. If you have one of these conditions, it’s best to avoid using ashwagandha.

Surgery: Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking ashwagandha at least 2 weeks before a scheduled surgery.

Thyroid disorders: Ashwagandha might increase thyroid hormone levels. Ashwagandha should be used cautiously or avoided if you have a thyroid condition or take thyroid hormone medications.

Interactions ?

Moderate Interaction

Be cautious with this combination

• Ashwagandha can increase the activity of the immune system. Some medications, such as those used after a transplant, decrease the activity of the immune system. Taking ashwagandha along with these medications might decrease the effects of these medications.

• Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness.

• Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness.

• The body naturally produces thyroid hormones. Ashwagandha might increase how much thyroid hormone the body produces. Taking ashwagandha with thyroid hormone pills might cause too much thyroid hormone in the body, and increase the effects and side effects of thyroid hormone.

• Ashwagandha might lower blood sugar levels. Taking ashwagandha along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.

• Ashwagandha might lower blood pressure. Taking ashwagandha along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely.

Dosing

Ashwagandha has most often been used by adults in doses up to 1000 mg daily, for up to 12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.

View References

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CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.

This copyrighted material is provided by Natural Medicines Comprehensive Database Consumer Version. Information from this source is evidence-based and objective, and without commercial influence. For professional medical information on natural medicines, see Natural Medicines Comprehensive Database Professional Version.
© Therapeutic Research Faculty 2020.

Does Ashwagandha Make You Sleepy?

Ashwagandha is a powerful herb used to improve sleep quality. Ashwagandha’s ability to improve sleep comes down to its stress relieving capabilities.

Many people have heard of ashwagandha, but they may not be aware of the numerous potential benefits it offers. This article will explore whether ashwagandha is a safe and beneficial supplement for those looking to address occasional fatigue and exhaustion. We will look at the science behind ashwagandha as well as any potential side effects to consider. Get ready to learn more about this exciting natural remedy!

What is Ashwagandha?

Ashwagandha, also known as Indian Ginseng, is an ancient Ayurvedic herb that has been used in India and other parts of Asia for thousands of years. It is classified as an adaptogen, meaning it helps the body adapt to stress by managing the physiological effects of stress hormones. Ashwagandha is known for its healing properties, which have been documented through centuries of traditional use.

Health benefits of Ashwagandha

This powerful herb has numerous healing properties including relieving occasional stress, supporting muscle strength and recovery, supporting sexual wellness, aiding in memory and cognition, and much more. Let’s break down each of these benefits in a bit more detail.

“Studies have shown that ashwagandha helps boost overall energy levels and manage fatigue. ”

Relieves occasional stress and tension

Ashwagandha is widely known for its ability to relieve occasional stress and tension. This study had participants take 600mg of ashwagandha for 8 weeks and they reported a 44% reduction in stress in comparison to a 5.5% reduction in the placebo group. Cortisol levels were also significantly decreased in the study group 27.9%. Cortisol is commonly known as the stress hormone, and cortisol balance is key to maintaining optimal health.

These results were replicated in other similar studies. This tells us that supplementing with this herb can make a huge impact on our stress levels!

Muscle strength, recovery, and endurance

Another fascinating benefit of ashwagandha is its ability to support muscle strength and recovery. This ancient remedy is becoming increasingly popular among athletes and bodybuilders due to its ability to support muscle strength and recovery, enhance performance, and improve physical endurance.

This study had participants take 600 mg of ashwagandha for 8 weeks combined with resistance training and they had significant increases in muscle mass and strength in comparison to the group that did not take ashwagandha. Another similar study had participants take 500 mg of ashwagandha for 12 weeks and those who supplemented reported improvements in squat power, bench press power, and perceived recovery.

Additionally, athletes and exercise-goers are always looking to improve their endurance capacity and VO2 max. Ashwagandha has been found to increase aerobic capacity and reduce fatigue after workouts. This study shows that supplementing 600 mg of ashwagandha for 12 weeks can enhance cardiorespiratory function. This powerful supplement may be the answer to allowing athletes to train harder for longer periods of time without feeling exhausted afterward.

Supports sexual wellness

For men, this ancient herb can provide numerous advantages related to overall sexual function and vitality. Studies suggest that ashwagandha has the ability to increase testosterone production, which may also help support healthy erectile function, improve sex drive, and enhance overall sexual satisfaction.

Supports memory and cognitive function

Studies show that ashwagandha can help enhance cognitive abilities, such as sustained attention, information processing, and reaction time. It works by improving the function of neurotransmitters in the brain, which are responsible for sending messages between cells. Ashwagandha also helps relieve occasional stress levels, which can interfere with concentration and memory recall.

Can help reduce cravings

If you’re looking for a way to reduce cravings, ashwagandha might be an option. When stress levels are high, it is common to turn to food as a therapeutic remedy. Meanwhile, studies have found that supplementing with ashwagandha can help reduce the urge to eat when feeling stressed or anxious by regulating brain chemicals associated with satiety and pleasure.

Is Ashwagandha a Sleep Aid?

As an adaptogen, it can help regulate hormones and manage stress levels, which can by default support healthy sleep. This makes it a great choice for those looking for natural ways to promote better sleep.

The results of this study show that the participants who were supplemented with ashwagandha had improvements in restorative sleep. Ashwagandha has the capability to help relax the mind, which in turn calms the adrenal system. A study comparing 2 groups of participants found that those taking ashwagandha felt calmer than the control group, proving ashwagandha can optimize mental and psychomotor performance by easing mental stress.*

Unlike other sleep remedies, such as melatonin or other sleep blend formulas, it does not make you sleepy or drowsy. Ashwagandha contributes to better sleep simply due to its stress-relieving capabilities.

If you are looking for a supplement that specifically aims to promote healthy sleep cycles and help with jet lag, this sleep blend formula (which contains melatonin, passionflower, valerian, and ashwagandha) was created to help you drift off to sleep. It is best taken 30 minutes before bedtime.

Does Ashwagandha Make You Tired?

Ashwagandha is not known to cause drowsiness or make people tired. Studies have shown that ashwagandha helps boost overall energy levels and manage fatigue. In fact, a number of studies suggest that taking ashwagandha can help promote mental clarity, improve sexual and mental well-being, and provide better sleep quality which may all lead to fewer feelings of fatigue during the day.

When to Take Ashwagandha

When it comes to taking ashwagandha, the best time of day is a matter of debate. While some experts advocate for morning consumption, others suggest nighttime use. Ultimately, consistency is key when taking this powerful supplement. Consistent use over a period of at least 4 weeks or more is needed to feel any changes.

Recommended Dosage

As with any supplement, it is important to understand the recommended dosage in order to receive the most benefit from this powerful herb. The suggested dose for ashwagandha depends on several factors, including age and the form of the product being used. A dosage of 600mg is what is used frequently in studies that report beneficial effects. However, studies can include a range of doses that are less or more (250mg-1000mg).

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Potential Side Effects

Generally speaking, supplementing with ashwagandha is considered safe. Side effects, if any, are mild and have not been clearly defined. However, based on clinical research large doses may cause:

• Gastrointestinal upset
• Diarrhea
• Nausea and vomiting

Always use caution if you are also taking other medications.

Who Shouldn’t Take Ashwagandha?

Ashwagandha is generally known as a safe herb however those who are pregnant or breastfeeding should avoid ashwagandha since there is insufficient evidence to support safety and use in these populations. As always, you should review your supplement routine with your physician/healthcare provider.

The Bottom Line

Ashwagandha is an amazing natural herb with a wide range of health benefits. Not only does it promote healthy sleep patterns, but it also has other positive effects on our bodies and minds. It is safe to take and can be easily obtained from health food stores and online retailers. So, if you’re looking for a natural way to boost your sleep, energy levels, physical endurance, and cognitive performance, ashwagandha might just be the thing for you!

What is ashwagandha and how it is useful

Likbez

Health

October 27, 2020

This herb can relieve stress and make you stronger.

Iya Zorina

Author of Lifehacker, athlete, CCM

What is ashwagandha

This is a perennial shrub of the nightshade family with yellow foul-smelling flowers and orange fruits resembling physalis. Botanically, this plant is known as Withania somnifera. And the name ashwagandha (ashwagandha) came from India (from Sanskrit Ashwagandha – “the smell of a horse”). Also sometimes the shrub is called “winter berry” and “Indian ginseng”.

For thousands of years, the powder from the roots and leaves of this plant has been used in Indian medicine to relieve stress, increase immunity, increase energy and concentration. Today, ashwagandha is available in supplement form, and numerous scientific studies confirm that “Indian ginseng” is really good for the body.

Benefits of Ashwagandha

Many of the plant’s medicinal properties are due to its high concentration of withanolides, the lactoid steroids Withaferin A and Withanolide A, named after the plant itself. These bioactive molecules have beneficial effects on metabolism, hormone and neurotransmitter levels.

Helps fight stress

High levels of the stress hormone cortisol increase the risk of cardiovascular and metabolic diseases, increase belly fat, and impair cognitive function.

Ashwagandha extract reduces cortisol levels by 28-30% and helps to adapt to stressors.

In a 2008 experiment, taking 125–250 mg of ashwagandha for 1–2 months significantly reduced the symptoms of chronic stress: improved sleep and appetite, permanent fatigue, irritability and forgetfulness, headache, and difficulty concentrating.

The same effect was observed in a later study. Two months of supplementation at 600 mg per day increased participants’ ability to deal with stress and improved their quality of life.

Relieves symptoms of anxiety and depression

This plant has a beneficial effect on the psyche. In one study, ashwagandha supplementation reduced symptoms of anxiety and depression in participants by 71.6% over 6-8 weeks.

This effect may be due to its effect on gamma-aminobutyric acid (GABA) receptors in the brain. It is the main neurotransmitter that is involved in the processes of inhibition in the nervous system, and its deficiency is associated with a wide range of mental illnesses.

Improves brain function

Ashwagandha has a positive effect on memory and other cognitive functions in people with brain disorders. Some researchers believe that “Indian ginseng” supplements can be used as part of therapy for diseases such as dementia, memory loss, Parkinson’s disease, and brain damage caused by stroke.

Ashwagandha can also help healthy people. Two weeks of taking 500mg of ashwagandha a day improved test scores on cognitive and psychomotor functions, a study found.

Improves metabolic health

Ashwagandha increases insulin production. As a result, cells are twice as good at absorbing glucose from the blood, which reduces sugar levels in both diabetics and healthy people.

Ashwagandha also lowers cholesterol levels and, most importantly, low and very low density lipoproteins, compounds that increase the risk of clogged blood vessels.

Thus, taking ashwagandha supplements can serve as a prevention of metabolic disorders and diseases of the cardiovascular system, especially for people who are overweight and have a sedentary lifestyle.

May help treat cancer

Test tube and animal studies have shown that Withaferin A can induce apoptosis, the programmed death of cancer cells.

This substance ensures the production of reactive oxygen species inside cancer cells, thereby disrupting their function, increasing sensitivity to apoptosis and preventing the growth of new tumors.

In an experiment on mice with ovarian cancer, withaferin A reduced the tumor by 70-80% and prevented spread to other organs. In other studies, ashwagandha extract has been shown to improve breast, lung, colon, and brain cancers.

Improves reproductive health in men

Taking Ashwagandha increases the quantity and quality of sperm, increases the levels of the male sex hormone testosterone and luteinizing hormone, which stimulates the production of testosterone by the Leydig cells in the testes.

Thus, in one study, taking 5 g of ashwagandha per day increased the quality of sperm in infertile men. After three months, 14% of the participants’ partners became pregnant.

Increases strength and muscle mass

Since ashwagandha raises testosterone levels and improves muscle sensitivity to insulin, it has a good effect on strength performance.

In one study, taking 0.75-1.25 grams of ashwagandha per day for a month helped participants significantly increase the strength of the back and quadriceps extensor muscles on the front of the thigh, as well as increase grip strength, increase muscle mass, and reduce body fat.

In another study, over eight weeks of training, men who took an extract of this plant (300 mg twice a day) increased their working weight in the bench press by 43% more than in the placebo group, and in leg extension by 32%. In addition, in the first group, strength training caused less damage, and according to the results of the experiment, they built up much more muscle mass. The men who took ashwagandha had a 38% increase in arm circumference compared to the placebo group, and a 55% increase in chest size. The fat layer, on the contrary, decreased – the first threw off 3.5% of fat, the second – only 1.5%.

Who should not try ashwagandha

Although side effects from taking ashwagandha are rare, there are people who are not recommended to experiment with Indian herb:

• pregnant and lactating women;
• people with autoimmune diseases: rheumatoid arthritis, type 1 diabetes, systemic lupus erythematosus, autoimmune thyroiditis;
• for those taking medication for thyroid disorders;
• for those taking medications that affect blood sugar and blood pressure.

How to Supplement with Ashwagandha

To ensure that Ashwagandha benefits your body, be sure to consult your physician before taking it.

Ashwagandha is available in powder, tablets or capsules. As a rule, one capsule contains from 250 to 450 mg of powder from the roots and leaves of the shrub.

The daily value of this plant has not been determined. In most studies, taking 450–500 mg of ashwagandha daily has shown good results with no side effects. When choosing a dosage, be guided by the recommendations of the doctor and the manufacturer on the package.

In terms of course duration, in scientific experiments, people have typically taken the supplement for 2-3 months. Such a period did not cause addiction or withdrawal syndrome.

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• 2 month course
• Organic from India
• cGMP
• Suitable for Vegans
• Family Business for over 85 years
• Control Union Certified Organic

referring us to the strength and power of this animal. It was considered the main herb of rasayana, or rejuvenating herbs, which today are called adaptogens.

Often referred to as Indian ginseng, ashwagandha is known for its adrenal-boosting, energy-boosting, and stress-resistance properties. In addition, it is not a cardiac stimulant.

Happiness through well-being

We make traditional medicines based on the Ayurveda system, a 5000 year old science that believes that the path to natural food lies through the cultivation of the ability to enjoy.

We trust the gifts of nature and the connection between the plant and the land on which it grows, which is necessary to give it medicinal properties.

We contribute to the well-being of the planet by teaching our farmers to grow local plants in a way that respects nature and the earth, and reduces pressure on the local environment.

We build communities by helping women work on farms, supporting fair prices, fighting for maternal health, sponsoring hospital programs, and offering sports programs to schools.