Introduction
One of the traditional Ayurvedic medicine is Ashwagandha for centuries. It is also known as Withania somnifera. It has the ability to reduce stress and anxiety, improve brain function, and boost energy levels. In recent years, it has gained popularity in the West as a natural supplement for a variety of health benefits. In this blog post, we will explore the history, uses, benefits, and potential side effects of ashwagandha.
History and Traditional Uses of Ashwagandha
In India, the Middle East, and some regions of Africa, ashwagandha is a herb that is indigenous to those regions. It has been used in Ayurvedic medicine for over 3,000 years to treat a wide range of health issues. Ayurvedic medicine is a traditional Indian system of medicine that uses herbs and other natural remedies to promote health and well-being.
Ashwagandha is categorised as a “rasayana” in Ayurveda medicine, a class of plants thought to support lifespan, vigour, and general health. It is also known as an “adaptogen,” which is a natural substance that helps the body adapt to stress and promotes balance.
Ashwagandha is used in Ayurvedic medicine to treat a variety of conditions, including:
- Anxiety and stress
- Depression
- Insomnia
- Fatigue
- Arthritis
- Asthma
- Hypertension
- Immune system disorders
- Sexual dysfunction
- Cognitive function
Benefits of Ashwagandha
Ashwagandha has been studied extensively for its potential health benefits. Here are some of the most promising uses and benefits of ashwagandha:
Reducing Stress and Anxiety
Most people probably know ashwagandha for its capacity to lessen stress and anxiety. Several studies have shown that it can lower levels of the stress hormone cortisol, which can help to reduce feelings of anxiety and improve overall well-being.
In a 60-day study, 64 adults with chronic stress were given either ashwagandha or a placebo. The group that received ashwagandha experienced a significant reduction in stress levels, compared to the placebo group.
Improving Brain Function
Ashwagandha has been shown to improve brain function in several ways. It can boost memory and cognitive function, and may also help to protect the brain from damage caused by free radicals.
In a 12-week study, healthy men were given ashwagandha. The group that received ashwagandha had significantly better reaction time and task performance than the placebo group.
Boosting Energy Levels
Ashwagandha may help to boost energy levels and improve physical performance. It has been shown to increase endurance, reduce fatigue, and improve overall athletic performance.
In an 8-week study, healthy young men were given either ashwagandha or a placebo. The group that received ashwagandha had significant improvements in endurance and strength, compared to the placebo group.
Lower the Cholesterol and Triglycerides
Ashwagandha has been shown to lower levels of LDL (“bad”) cholesterol and triglycerides, which are two risk factors for heart disease.
In a 60-day study, 50 adults with high levels of cholesterol were given either ashwagandha or a placebo. The group that received ashwagandha had significant reductions in LDL cholesterol and triglycerides, compared to the placebo group.
Reduce Inflammation
Due to the anti-inflammatory characteristics of ashwagandha, inflammation may be lessened throughout the body. Chronic inflammation is believed to be a major contributing factor to many chronic diseases, including heart disease, cancer, and Alzheimer’s disease.
In a 6-week study, 25 adults with rheumatoid arthritis were given either ashwagandha or a placebo. The group that received ashwagandha had significant reductions in markers of inflammation, compared to the placebo group.
Improving Sexual Function
Ashwagandha has been shown to improve sexual function in both men and women. It may help to increase libido and improve overall sexual performance.
In a 12-week study, 50 men with low sperm count were given either ashwagandha or a placebo. The group that received ashwagandha had significant increases in sperm count and motility, compared to the placebo group.
Supporting Immune System Function
Ashwagandha may help to support immune system function by increasing the production of white blood cells, which are essential for fighting off infections and diseases.
In a 4-week study, 50 adults with a history of recurrent respiratory infections were given either ashwagandha or a placebo. The group that received ashwagandha had significantly higher levels of white blood cells, compared to the placebo group.
Potential Side Effects
While ashwagandha is generally considered safe for most people, there are some potential side effects to be aware of. These may include:
- Upset stomach
- Diarrhoea
- Nausea
- Headache
- Dizziness
In rare cases, ashwagandha may cause allergic reactions in some people. If you experience any symptoms of an allergic reaction, such as rash, itching, or difficulty breathing, seek medical attention immediately.
It is also important to note that ashwagandha may interact with certain medications, including sedatives, thyroid hormone medications, and medications for high blood pressure. If you take any medications, talk to your doctor before taking ashwagandha.
Dosage and How to Take
The recommended dosage of ashwagandha may vary depending on the individual and the specific health concern being addressed. However, most studies have used doses ranging from 300-600 mg of extract per day.
Ashwagandha powder is effective but it’s hard to consume directly, so I recommend to have it by mixing 3 to 5 g of Ashwagandha or 1 teaspoon without heap in water or milk, or by mixing it with honey. Take Ashwagandha powder 1 or 2 times a day 30 minutes after food.
The second option I will go for is tablets. Tablets can be taken empty stomach also but the powder can cause certain problems so I recommend having it 30 minutes after meals twice a day. I have seen that the capsule stress com of Dabur company has extracts of Ashwagandha which can also be taken. I recommend having Dabur stress com tablets, 1-2 tablets in the morning and evening with an empty stomach. If you are going for tablets then make sure to take tablets which have more extract of Ashwagandha.
It is important to choose a high-quality supplement from a reputable source, as the quality of supplements can vary widely. Look for standardised supplements to contain a certain percentage of active ingredients, such as withanolides.
Conclusion
Ayurvedic medicine has been using the potent herb ashwagandha for thousands of years. It has a wide range of potential health benefits, including reducing stress and anxiety, improving brain function, boosting energy levels, and supporting immune system function.
While ashwagandha is generally safe for most people, it is important to talk to your doctor before taking it, especially if you are taking any medications or have any underlying health conditions. Additionally, it is important to choose a high-quality supplement from a reputable source and to follow the recommended dosage guidelines.
Overall, ashwagandha is a safe and effective natural remedy for a variety of health concerns. It has been used for thousands of years and is backed by a growing body of scientific research.
However, it is important to remember that ashwagandha is not a cure-all, and should not be relied upon as the sole treatment for any medical condition. It should be used as a complementary therapy, in conjunction with other lifestyle changes and medical treatments as needed.
In addition to its many health benefits, ashwagandha is an incredibly versatile herb. It can be used in a variety of ways, including as a powder or capsule, added to smoothies or other drinks, or even used in cooking.
Overall, ashwagandha is a powerful and beneficial herb that can help to support overall health and well-being. Whether you are looking to reduce stress and anxiety, improve brain function, boost energy levels, or support immune system function, ashwagandha may be an excellent addition to your daily routine.
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