What are the potential effects of ashwagandha on sleep and energy levels. How does ashwagandha interact with other medications. What precautions should be taken when using ashwagandha. What is the recommended dosage for ashwagandha.

Understanding Ashwagandha: An Ancient Herb with Modern Applications

Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub native to Asia and Africa. This ancient herb has garnered significant attention in recent years due to its potential health benefits. But what exactly is ashwagandha, and how does it work in the body?

Ashwagandha contains various bioactive compounds, including withanolides, which are believed to contribute to its medicinal properties. These compounds may help calm the brain, reduce inflammation, lower blood pressure, and modulate the immune system. However, it’s important to note that while traditional use and some studies suggest various benefits, more research is needed to fully understand its mechanisms and effects.

The Adaptogenic Nature of Ashwagandha

One of the most intriguing aspects of ashwagandha is its classification as an adaptogen. But what does this mean? Adaptogens are substances that potentially help the body resist physical and mental stress. They’re thought to work by regulating various systems in the body, including the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the stress response.

While the concept of adaptogens is fascinating, it’s crucial to approach this classification with a critical eye. The scientific evidence supporting the adaptogenic properties of ashwagandha and other herbs is still limited, and more rigorous studies are needed to confirm these effects.

The Potential Benefits of Ashwagandha: What Does the Research Say?

Ashwagandha has been used in traditional medicine for centuries, but what does modern science say about its potential benefits? Let’s explore some of the areas where ashwagandha shows promise:

Stress Reduction and Anxiety Management

One of the most well-studied effects of ashwagandha is its potential to reduce stress and anxiety. Several clinical trials have shown promising results in this area. For instance, a study published in the Journal of Clinical Medicine found that participants who took ashwagandha extract experienced significant reductions in stress and anxiety compared to those who took a placebo.

How does ashwagandha potentially help with stress? It’s believed that the herb may help regulate cortisol levels, a hormone associated with stress. By potentially moderating cortisol production, ashwagandha might help the body maintain a more balanced stress response.

Sleep Improvement

Can ashwagandha help you sleep better? Some research suggests it might. A study published in the journal Cureus found that participants who took ashwagandha root extract experienced improvements in sleep quality and overall sleep time. This effect may be related to the herb’s potential stress-reducing properties, as stress and anxiety are common causes of sleep disturbances.

However, it’s important to note that while ashwagandha might help with sleep, it doesn’t typically cause drowsiness in the same way that sleep medications do. Instead, it may promote more restful sleep by helping to calm the mind and body.

Cognitive Function and Memory

There’s growing interest in ashwagandha’s potential cognitive benefits. Some studies suggest that the herb might help improve memory and cognitive function, particularly in older adults or those experiencing mild cognitive decline. For example, a study published in the Journal of Dietary Supplements found that ashwagandha supplementation was associated with improvements in immediate and general memory in adults with mild cognitive impairment.

The potential cognitive benefits of ashwagandha are thought to be related to its antioxidant properties and its ability to reduce stress, both of which can have protective effects on the brain. However, more research is needed to fully understand these effects and determine optimal dosages for cognitive health.

Potential Side Effects and Risks of Ashwagandha Use

While ashwagandha is generally considered safe for most people when used as directed, it’s not without potential side effects and risks. Understanding these is crucial for anyone considering using this herb.

Common Side Effects

What are the most common side effects of ashwagandha? In most cases, side effects are mild and may include:

• Gastrointestinal discomfort
• Diarrhea
• Nausea
• Headache

These side effects are typically associated with higher doses of ashwagandha and often resolve on their own or with a reduction in dosage. However, if you experience persistent or severe side effects, it’s important to discontinue use and consult with a healthcare provider.

Rare but Serious Risks

In rare cases, more serious side effects have been reported. These include liver problems, ranging from mild elevations in liver enzymes to severe liver failure requiring transplantation. While these cases are extremely rare, they underscore the importance of using ashwagandha responsibly and under the guidance of a healthcare provider, especially if you have pre-existing liver conditions.

Pregnancy and Breastfeeding Concerns

Is ashwagandha safe during pregnancy? The current consensus is that it’s best to avoid ashwagandha during pregnancy. Some evidence suggests that ashwagandha might cause miscarriages, making it potentially unsafe for pregnant women. Similarly, due to a lack of reliable safety information, it’s recommended that breastfeeding mothers avoid ashwagandha as well.

Interactions with Medications and Medical Conditions

Ashwagandha can interact with various medications and medical conditions, potentially causing adverse effects or altering the effectiveness of treatments. Understanding these interactions is crucial for safe use.

Medication Interactions

Ashwagandha may interact with several types of medications, including:

1. Immunosuppressants: Ashwagandha might increase immune system activity, potentially counteracting the effects of immunosuppressant drugs.
2. Sedatives: The herb may enhance the effects of sedative medications, potentially leading to excessive drowsiness or slowed breathing.
3. Thyroid hormone medications: Ashwagandha might increase thyroid hormone levels, which could lead to an excess when combined with thyroid medications.
4. Diabetes medications: The herb may lower blood sugar levels, potentially leading to hypoglycemia when combined with diabetes drugs.
5. Blood pressure medications: Ashwagandha might lower blood pressure, which could result in excessively low blood pressure when combined with antihypertensive drugs.

If you’re taking any medications, it’s crucial to consult with a healthcare provider before starting ashwagandha supplementation. They can advise on potential interactions and help monitor for any adverse effects.

Medical Conditions

Certain medical conditions may be contraindicated with ashwagandha use. These include:

• Autoimmune diseases: Ashwagandha might stimulate the immune system, potentially exacerbating symptoms of autoimmune conditions like multiple sclerosis, lupus, or rheumatoid arthritis.
• Thyroid disorders: Due to its potential effects on thyroid hormone levels, ashwagandha should be used cautiously in people with thyroid conditions.
• Liver disease: Given the rare but serious risk of liver problems, people with pre-existing liver conditions should avoid ashwagandha or use it only under close medical supervision.

Dosing and Administration of Ashwagandha

Determining the right dosage of ashwagandha can be challenging, as it can vary based on factors such as the specific form of the supplement, the reason for use, and individual factors like age and overall health.

Typical Dosage Ranges

What is the recommended dosage for ashwagandha? While there’s no universally agreed-upon dosage, most studies have used doses ranging from 250 mg to 600 mg per day. Some studies have used higher doses, up to 1,000 mg daily, divided into two or three doses throughout the day. It’s generally recommended to start with a lower dose and gradually increase if needed, always under the guidance of a healthcare provider.

Forms of Ashwagandha

Ashwagandha is available in various forms, including:

• Powder
• Capsules
• Liquid extracts
• Gummies

The form you choose may affect the dosage and absorption. For instance, standardized extracts may be more potent and require lower doses compared to whole root powder. Always follow the dosage instructions on the product label or as directed by your healthcare provider.

Duration of Use

How long can you safely take ashwagandha? Most studies have used ashwagandha for periods ranging from a few weeks to three months. The long-term safety of ashwagandha use beyond this period is not well established. It’s generally recommended to take breaks from ashwagandha use periodically, such as using it for 2-3 months, then taking a month off before resuming.

Quality and Safety Considerations When Choosing Ashwagandha Supplements

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

Third-Party Testing

One of the most important factors to consider when choosing an ashwagandha supplement is third-party testing. Look for products that have been tested by independent laboratories for purity, potency, and contaminants. These tests can verify that the product contains the amount of ashwagandha stated on the label and is free from harmful contaminants like heavy metals or pesticides.

Standardization

Standardized extracts ensure a consistent amount of active compounds in each dose. Look for products standardized to contain a specific percentage of withanolides, the key active compounds in ashwagandha. A common standardization is 2.5% to 5% withanolides.

Form and Bioavailability

Consider the form of ashwagandha and its potential bioavailability. Some products use proprietary extraction methods or delivery systems designed to enhance absorption. While these may be more expensive, they could potentially offer better results.

Transparency and Reputation

Choose supplements from reputable companies that are transparent about their sourcing and manufacturing processes. Look for brands that provide detailed information about their products and are willing to answer customer questions.

Integrating Ashwagandha into a Holistic Wellness Routine

While ashwagandha shows promise for various health benefits, it’s important to remember that it’s not a magic bullet. For optimal results, ashwagandha should be part of a comprehensive approach to health and wellness.

Complementary Lifestyle Practices

To maximize the potential benefits of ashwagandha, consider integrating it with other stress-reduction and wellness practices such as:

• Regular exercise
• Meditation or mindfulness practices
• Adequate sleep
• A balanced, nutrient-rich diet
• Stress management techniques

These practices can work synergistically with ashwagandha to promote overall health and well-being.

Monitoring and Adjusting

When incorporating ashwagandha into your routine, it’s important to pay attention to how your body responds. Keep a journal to track any changes in your stress levels, sleep quality, energy, or other aspects of your health. This can help you and your healthcare provider determine if ashwagandha is beneficial for you and if any adjustments to dosage or timing are needed.

Consultation with Healthcare Providers

Before starting any new supplement regimen, including ashwagandha, it’s crucial to consult with a healthcare provider. This is particularly important if you have any pre-existing health conditions, are taking medications, or are pregnant or breastfeeding. A healthcare provider can help you determine if ashwagandha is appropriate for you and can provide guidance on dosage and potential interactions.

In conclusion, while ashwagandha shows promise for various health benefits, particularly in stress reduction and sleep improvement, it’s important to approach its use with caution and informed consideration. By understanding its potential benefits, risks, and proper usage, you can make an informed decision about whether ashwagandha might be a beneficial addition to your wellness routine. Remember, natural doesn’t always mean safe for everyone, and individual responses can vary. Always prioritize safety and consult with healthcare professionals when considering new supplements or significant changes to your health regimen.

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!

properties, benefits and harms, how to take

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This blog is not intended to provide a diagnosis, treatment, or medical advice. The content provided on this blog is for informational purposes only. Please consult a physician or other healthcare professional regarding any medical or health-related diagnoses or treatment options. The information in this blog should not be considered a substitute for consultation with a healthcare professional. Statements made about specific products in this blog are not endorsed for the diagnosis, treatment, treatment, or prevention of disease.

The history of the use of ashwagandha

How to use ashwagandha was described by the ancient inhabitants of India and Nepal – this is where this amazing plant comes from. By itself, it is a shrub with small green flowers and terracotta fruits, but its main health value lies in its roots. It is from them that ashwagandha powder is produced, which is actively used in medicine and is a natural stimulant of many internal body processes.

Ashwagandha powder was banned in Russia, so doctors do not have the right to prescribe it as a main or auxiliary drug. However, ordering ashwagandha dietary supplements via the Internet is not difficult, since the use and storage of preparations containing this substance is not prosecuted. You can also buy ashwagandha powder in the online store 100ing.ru.

Pharmacological properties: benefits and harms of ashwagandha, indications

The chemical composition of ashwagandha is quite rich. Its powder contains alkaloids, coumarins, phytosterols, saponins, steroid lactones, phenolic acids and sitoindosides. Each of these biologically active substances has its own function, forming a complex effect on the body.

But what is ashwagandha used for? It is used to treat diseases such as:

• insomnia and other sleep disorders;
• hyperexcitability, hyperactivity, chronic stress, nervous system problems;
• violations in the reproductive system;
• cardiovascular diseases;
• exhaustion due to overwork;
• dysbacteriosis;
• chronic dysentery.

One of the main beneficial properties of ashwagandha is the reduction of anxiety and the general calming of the nervous system – it is not for nothing that the name of this plant translated from Latin means “bringing sleep”.

The effect of ashwagandha makes it possible to attribute it to adaptogens – substances that can help the human body adapt to adverse external conditions, strengthen immunity, and increase endurance. Among other things, adaptogens also have a tonic effect, which has a positive effect on performance, a positive attitude towards life and an internal sense of well-being.

In addition, for both men and women, ashwagandha can act as a fairly powerful aphrodisiac. In addition to increasing sex drive, for men, ashwagandha is a stimulant of sperm production and leads to a significant improvement in reproductive function.

Ashwagandha contraindications

At a certain dosage, ashwagandha can have an adverse effect on the body, so it is necessary to ensure that the amount taken does not exceed the permitted instructions. In addition, in order to avoid unwanted side effects of ashwagandha, it is important to analyze the contraindications, most of which are associated with the incompatibility of this plant with other medicines. So, taking this dietary supplement is not worth it for those who:

• is already taking sedatives or sleeping pills, as in this case, similar properties of ashwagandha are revealed, increasing the effect of other drugs uncontrollably;
• is treated for diabetes because the plant has an effect on blood glucose levels;
• suffers from thyroid problems.

Ashwagandha has very few contraindications and side effects, because dietary supplements based on this plant, as a rule, have a completely natural composition that is well accepted by the body. However, before drinking ashwagandha, you need to read the instructions for a specific dietary supplement, as differences in the set of excipients may affect this list.

How to use ashwagandha

How to use ashwagandha is very simple. The course of admission can last from one month to six months. During this time, adults need to take 1-2 tablets twice a day, for children under 5 years old, the dosage is reduced to a quarter of the adult, for children from 5 to 10 years old – to half. If the form of release of the dietary supplement is not a tablet, but a powder, then one tablet is equal to one teaspoon.

The effects of ashwagandha are scientifically proven and justified by the richness and uniqueness of its chemical composition. A properly selected course of taking this plant will lead to noticeable positive changes in the body, since the substances present in it have a complex effect on different body systems.

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What is ashwagandha and how it is useful

Likbez

Health

October 27, 2020

This plant can relieve stress and make you stronger.

Iya Zorina

Lifehacker author, athlete, CCM

What is ashwagandha

It is a perennial shrub of the nightshade family with foul-smelling yellow 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 medicinal properties of the plant are due to the high concentration of withanolides – 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 negatively affect 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, and removed constant 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 studies in animals and cancer cells 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 impairing 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 testicles.

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 is good for 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 the working weight in the bench press by 43% more than in the placebo group, and in the 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.