Ashwagandha, also known as Withania somnifera, is a popular adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It is native to India, Pakistan, and Sri Lanka and has gained popularity worldwide for its numerous health benefits. In this blog, we will discuss what Ashwagandha is, its health benefits, how to take it, and more.
What is Ashwagandha?
Ashwagandha is a small shrub with yellow flowers that is native to India, the Middle East, and parts of Africa. The plant's root and berries are used to make traditional medicine, and the root is the most commonly used part of the plant. The name "Ashwagandha" comes from the Sanskrit words "ashva," meaning horse, and "gandha," meaning smell. It is believed that the herb can impart the strength and vitality of a horse to those who consume it.
- Reduces Stress and Anxiety
Ashwagandha is known for its ability to reduce stress and anxiety. It works by lowering the levels of cortisol, a stress hormone in the body. A study conducted on adults with chronic stress found that taking 300 mg of Ashwagandha twice daily for 60 days reduced cortisol levels by 30%. Additionally, it has been shown to improve symptoms of anxiety and depression.
- Boosts Immunity
Ashwagandha is an adaptogen, which means it helps the body adapt to stressors. It also has anti-inflammatory properties that help boost immunity. In a study conducted on healthy adults, taking 600 mg of Ashwagandha daily for eight weeks resulted in a significant increase in the activity of natural killer cells, which are immune cells that fight infection and cancer.
- Improves Brain Function
Ashwagandha has been shown to improve brain function and memory. It has been found to have a positive effect on cognitive function and reaction time. A study conducted on healthy men found that taking 500 mg of Ashwagandha daily for 14 days improved their reaction time and task performance significantly.
- Reduces Inflammation
Ashwagandha has anti-inflammatory properties that help reduce inflammation in the body. Chronic inflammation is linked to numerous health conditions such as heart disease, cancer, and autoimmune disorders. A study conducted on people with osteoarthritis found that taking 250 mg of Ashwagandha daily for 12 weeks reduced markers of inflammation in their blood.
- Improves Sleep Quality
Ashwagandha has been found to improve the quality of sleep. It helps reduce stress and anxiety, which are common causes of sleep disturbances. A study conducted on people with insomnia found that taking 300 mg of Ashwagandha twice daily for 10 weeks improved their sleep quality significantly.
- Reduce Blood Sugar Levels
Ashwagandha has been found to have anti-diabetic properties and may help reduce blood sugar levels. A study conducted on people with type 2 diabetes found that taking 300 mg of Ashwagandha twice daily for 30 days resulted in significant reductions in fasting blood sugar levels and HbA1c levels (a marker of long-term blood sugar control).
- Improve Male Fertility
Ashwagandha has been found to improve male fertility by increasing sperm count and motility. A study conducted on men with low sperm count found that taking 675 mg of Ashwagandha daily for 90 days resulted in a significant increase in sperm count and motility.
- Improve Thyroid Function
Ashwagandha has been found to improve thyroid function by increasing levels of thyroid hormones. A study conducted on people with subclinical hypothyroidism found that taking 600 mg of Ashwagandha daily for eight weeks resulted in a significant increase in thyroid hormone levels.
- Reduce Symptoms of PCOS
Polycystic ovary syndrome (PCOS) is a common hormonal disorder that can cause infertility, weight gain, and other symptoms. Ashwagandha has been found to reduce symptoms of PCOS by improving insulin sensitivity and reducing testosterone levels. A study conducted on women with PCOS found that taking 300 mg of Ashwagandha twice daily for 16 weeks resulted in significant reductions in testosterone levels, fasting insulin levels, and insulin resistance.
- Improve Heart Health
Ashwagandha has been found to improve heart health by reducing cholesterol and triglyceride levels. A study conducted on people with high cholesterol found that taking 500 mg of Ashwagandha daily for eight weeks resulted in significant reductions in total cholesterol, LDL cholesterol, and triglycerides.
How to Take Ashwagandha :
Ashwagandha is available in various forms, including capsules, powders, and teas. The recommended dosage varies depending on the form and the individual's needs. It is important to consult a healthcare provider before taking any new supplements, especially if you have any underlying health conditions or are taking medications.
Ashwagandha has a wide range of health benefits, including reducing stress and anxiety, boosting immunity, improving brain function, reducing inflammation, improving sleep quality, reducing blood sugar levels, improving male fertility, improving thyroid function, reducing symptoms of PCOS, and improving heart health. It's a powerful herb that can be a useful addition to a healthy lifestyle.