Ashwagandha is an ayurvedic medicine that has become extremely popular due to its many health benefits. Ashwagandha has been used for centuries as a natural remedy to present a whole-body approach to improve many aspects of health. Classified as an adaptogen, it is recognized for its ability to help the body with stress relief, improvement in sleep quality, physical and mental recovery, energy boosting, immune support, and hormone balance.
Below is the List of 15 Amazing Health Benefits of Ashwagandha
1. Reduces Stress and Anxiety
Ashwagandha is a very powerful plant that helps your body to deal with stress. It regulate the hypothalamic-pituitary-adrenal axis that is responsible for our stress.
Ashwagandha could help soothe the mind by influencing cortisol, the stress hormone, which helps your anxieties. Research shows that taking Ashwagandha regularly can make you feel less stressed. Its anti-anxiety effect is also due to its action on neurotransmitters like GABA (which promotes relaxation).
If you experience chronic stress or anxiety, taking an Ashwagandha could be a good idea. It acts as a natural buffer against daily stressors that can affect our physical and mental health.
Read More: 10 Best Home Remedies for Toothache: Effective Pain Relief Solutions
2. Enhances Cognitive Function
As people get older, they begin to lose cognitive abilities. People are actively looking for ways to slow down this cognitive decline.
Ashwagandha has been shown to protect the brain, helping with cognitive function and health. It repairs damage to nerves while also preventing neuronal injury caused by oxidative stress.
Oxidative stress is one of the reasons for the loss of cognitive function with age. Research studies have shown that, Ashwagandha increases the level of acetylcholine in the brain. This can enhance a number of cognitive functions, including mental clarity, improve concentration, and sharpen memory.
This is beneficial for students, working people, and older citizens.
3. Improves Sleep Quality
Quality sleep, often referred to as restorative sleep, is an essential component of health. No surprise that Ashwagandha, has been used for centuries to improve restful sleep.
Ashwagandha can help regulate the sleep-wake cycle by acting upon neurotransmitters, such as GABA (gamma-aminobutyric acid), which has a calming effect on the central nervous system.
To say more simply, Ashwagandha reduces stress and anxiety (two most common causes of sleep disturbances), creating a better environment for healthy sleep.
According to studies, it improves sleep latency (the time taken to fall asleep), increases total sleep time, and improves the quality of sleep.
For someone who is battling either insomnia or mixed sleep patterns, Ashwagandha may be incorporated into daily routines as a natural and mild means of attaining deeper and more refreshing sleep. This benefits better alertness during the daytime and overall improved well-being.
Read More: Soya Chunks Benefits: The Ultimate Guide to Nutrition, Side Effects & Much More
4. Boosts Immune Health
A healthy immune system serves as our body’s first line of defense against infections and diseases. Being an immunomodulating agent, Ashwagandha can help regulate and build immunity.
It helps increase the production of immune cells, including white blood cells and natural killer cells, to ward off pathogens. Additionally, its antioxidant properties help prevent damage to immune cells from free radicals, while concurrently enhancing immune function.
Regular intake may improve a healthy immune system and decrease the chances of suffering an infection or help speed up recovery time when an illness does occur.
During stressful times, which weaken immunity, Ashwagandha helps keep the immune system strong through its stress-relieving effects.
5. Increases Muscle Strength and Stamina
People who seek ways of improving the performances of their bodies ought to consider ashwagandha.
Studies have shown it to improve muscle strength, power output, and endurance during exercise. One study conducted with resistance training showed that Ashwagandha increases muscle mass and decreases body fat percentage.
It might also have a possible effect on the body’s ability to utilize oxygen. All of this results in more stamina and less fatigue.
Ashwagandha also has the ability to speed up recovery by lessening muscle damage and soreness that may result from exercise.
Athletes and fitness buffs can consider Ashwagandha as a natural supplement to help their performance goals.
Read More: Top 13 Best Whey Proteins in India for Building Muscles
6. Regulates Blood Sugar Level
Keeping healthy blood sugar levels is important to prevent chronic diseases such as type 2 diabetes. Ashwagandha has been proven to have hypoglycemic effects. This can help lower blood sugar levels and improve insulin sensitivity, allowing cells to metabolize glucose more easily.
Additionally, it may reduce the absorption of glucose in the intestines, which aids in blood sugar control. Research shows that Ashwagandha can be a powerful adjunct therapy for individuals with diabetes or pre-diabetes and that may help with blood sugar levels naturally.
It is important for those with diabetes to check with their healthcare provider prior to taking Ashwagandha, especially if they are taking medications to lower blood sugar levels.
7. Has Anti-inflammatory Properties
Ashwagandha has substantial anti-inflammatory effects. Studies demonstrated that it decreases the production of pro-inflammatory cytokines and enzymes, which in turn help decrease inflammation.
Its anti-inflammatory benefits may be advantageous in improving conditions associated with chronic inflammatory processes like heart disease, arthritis, and cancer and other autoimmune diseases.
Because of its anti-inflammatory properties, it offers a valuable adjunct or alternative to conventional anti-inflammatory drugs for long-term management of inflammatory processes.
8. Supports Thyroid Function
It has been proven that Ashwagandha supports healthy thyroid function, especially in individuals with hypothyroidism.
Ashwagandha may boost thyroid hormone production and increase the level of thyroid hormones. It is important to understand that supporting healthy thyroid function enhances energy, metabolism, and overall hormonal balance.
If a person has a thyroid condition, it is important to consult with a healthcare provider before using Ashwagandha to make sure it is safe and does not interfere with current thyroid treatments.
Read More: 15 Effective Home Remedies for Constipation
9. Cardiovascular Health Benefits
Ashwagandha may promote cardiovascular health in several ways. First, by reducing stress, it may confer benefits indirectly by reducing stress-related impacts on cardiovascular health.
Second, it assists in reducing cholesterol and triglyceride levels, which are risk factors for heart disease.
Lastly, some studies indicate that Ashwagandha can reduce blood pressure. By decreasing multiple cardiovascular risk factors, it provides a potential benefit for heart and cardiovascular health.
10. Management of Arthritis Symptoms
Arthritis is characterized by joint discomfort and joint swelling, and it can severely impair quality of life. Ashwagandha is known for its anti-inflammatory properties, and may have a natural effect for treating arthritis symptoms.
Researchers have shown that ashwagandha can reduce pain, swelling, and stiffness associated with osteoarthritis and rheumatoid arthritis. Ashwagandha may support joint mobility and function that helps relieve arthritis pain.
Although it is not an alternative for arthritis treatment, Ashwagandha may provide aid in the management of symptoms and enhance quality of life for those experiencing arthritis.
Read More: Makhana (Lotus Seeds) Health Benefits, Nutritional Value and Much More
11. Helps in Hormonal Balance in Women
Ashwagandha can regulate estrogen and progesterone levels, which can help bring a degree of regularity to the menstrual cycle and alleviate other symptoms of hormonal imbalance such as premenstrual syndrome (PMS).
Research has also investigated its possible benefits on symptoms of menopause, such as hot flashes and mood swings.
By helping to balance endocrine function and hormone status, Ashwagandha provides a natural approach to women’s health.
12. Improved Fertility in Men
Ashwagandha has been utilized for years to increase male fertility and treat male issues related to low sperm count or poor motility.
The available literature shows that it can work to stimulate sperm count, improve motility, and improve the quality of semen. It is accomplished by enhancing hormonal balance and lowering oxidative stress, two elements that have a detrimental effect on sperm health.
Ashwagandha is a natural and potentially beneficial and preventative approach to encourage reproductive health.
Read More: Top 23 Best Foods That Are Rich in Protein for a Healthier Diet
13. Rich in Antioxidants
Free radicals cause oxidative stress, a major contributor to cellular damage. The compounds in Ashwagandha help neutralize free radicals and support the body’s innate antioxidant defense systems.
Since ashwagandha aids in the reduction of oxidative stress, it may provide an overall positive effect on cellular health, decrease the aging process, and reduce the risk of chronic diseases.
Its anti-oxidative qualities undoubtedly play a significant role in many of its health benefits.
14. Adrenal Gland Support
Adrenal glands are essential for stress response and hormone production. Chronic stress can lead to excessive fatigue of the adrenal glands, resulting in fatigue and hormonal imbalance.
As an adaptogen, Ashwagandha works to support the function of the adrenal glands by aiding with cortisol production and preventing excessive spikes or depletion in chronic stress states.
With adrenal gland support, it may improve stress resilience, improve energy, and help balance hormones in the body.
For those experiencing adrenal fatigue or chronic stress, ashwagandha can offer a natural alternative to support adrenal function.
Read More: 10 Amazing Benefits of Drinking Water from a Copper Bottle
15. Act as a Neuroprotectant
In addition to promoting cognitive enhancement, Ashwagandha also offers a more general neuroprotective effect.
It has been shown to protect neurons from toxins and oxidation, offering protection to the brain and supporting overall resilience.
The neuroprotective effects may also be of involvement in the prevention of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, although more studies are needed in this area.
Side Effects of Ashwagandha
Though Ashwagandha is often deemed safe for most people, it is important to note the possibility of side effects and contraindications. Side effects are usually mild and uncommon, and may include:
Digestive Upset: Some people experience a little gastrointestinal upset, such as stomach upset, diarrhea, or nausea. This is particularly common with higher dosages.
Drowsiness: Because of Ashwagandha’s soothing effects, it can bring sedating effects, particularly when taken in high amounts or when taken together with other sedative medications.
Pregnancy and Breastfeeding: Ashwagandha is not generally recommended during pregnancy and breastfeeding due to its probative actions. It should be avoided while breastfeeding because of the uncertainty in children’s effects.
Thyroid Conditions: It is possible for ashwagandha to improve thyroid activity, but caution is important for those with hyperthyroidism because it may aggravate their problem.
Autoimmune Diseases: In some cases, Ashwagandha has particular potential effects on immunostimulation that could worsen symptoms in someone with autoimmune diseases, including lupus, rheumatoid arthritis, or multiple sclerosis.
Drug Interactions: There may be interactions between Ashwagandha and some medications, especially sedatives, thyroid medications, and immunosuppressants.
One should keep starting at low doses and increase dosage as tolerated while keeping track for side effects. In case of prolonged side effects or troublesome, discontinue use and report to a healthcare provider.
Read More: Top 10 Health Benefits of Black Coffee, Side Effects and More
How to Use Ashwagandha: Dosage and Forms
Ashwagandha comes in different forms, creating variety in how you can incorporate this herb in the way you like. Understanding these forms and appropriate dosages will enable you to make correct and safe use of this herb.
You can find ashwagandha in several convenient forms,
- Powder: This is often the most economical form and can be easily mixed either into smoothies or juices, or warm milk. In other words, it is versatile in terms of dosing or consumption.
- Capsules: Capsules are handy when on-the-go, allowing users to be sure of a measured dose for consistent intake.
- Extracts: Extracts are usually more concentrated forms of Ashwagandha often standardized to contain a specific percentage of withanolides, the active compounds.
- Gummies: Offers an easy and easy-to-chew option for Ashwagandha. But comes with sugar and extra ingredients.
- Teas: Ashwagandha tea is a mild way of consuming the herb and is often blended with other herbs for taste and synergistic effects.
Ashwagandha General Dosage Guidelines
Establishing the most optimal dosage for Ashwagandha can differ depending on the individual needs and the specific type being used. Nevertheless, we always recommend adhering to the notion of ”starting low and going slow.”
Start low: Use a low dose of 300-500 mg of root extracts for the first day, slowly introducing your body to the herb while monitoring personal tolerance levels and avoiding side effects.
Increase gradually: If the initial dose is tolerated without any problems and you feel it needs to be a bit stronger, you may increase the dose gradually from low to higher levels.
Go for a consultation: A healthcare practitioner is best suited to offer tailored dosage guidelines applicable to you, particularly if you have health concerns or are on medications. They will provide assistance in finding the precise dosage based on your actual needs and health status.
Ashwagandha: Timing of Consumption
The most appropriate timing for taking the medicine depends on what you hope to achieve and personal preference.
- Morning: If you are taking it for adaptogenic effects throughout the day, an appropriate time to consume would be in the morning, particularly for those who feel that Ashwagandha gives them a gentle boost of energy.
- Evening: It has calming and sleep-enhancing properties, which stimulates most people to take them in the evening to unwind and promote sleep.
- With or without food: Generally, Ashwagandha may be consumed with or without food. However, if you experience mild digestive discomfort, consider taking it with food. Try each method out to find what works best for your own digestive system.
Conclusion
With a deep history and a wide range of health benefits, Ashwagandha has a great potential to improve overall health. Stress relief, improvement in cognitive performance, physical performance, immune support, and sleep quality are among the areas in which Ashwagandha has application and can provide a holistic approach to health.
Frequently Asked Questions (FAQs)
How long does it take to see the benefits of ashwagandha?
The amount of time it takes to experience the effects of ashwagandha will depend on the individual’s health status, as well as the health concerns being addressed. Many users report feeling improvement in stress levels and mood in two to four weeks of consistent use of ashwagandha. While some health benefits of ashwagandha, such as improvements in physical performance or enhancement of cognitive function, may take up to eight weeks to be fully effective, it is important to consider ashwagandha a long-term supplementation and not as something instantaneous.
Are there any side effects of ashwagandha for women over 50?
Ashwagandha is typically considered safe for the majority of people; however, it can produce side effects rarely. In women over 50, potential side effects could include gastrointestinal upset, drowsiness, and rarely, hormonal imbalances. You should consult your doctor, especially if you have an underlying medical condition or are on medications. Make sure to monitor for any adverse reactions and check with your doctor if you should change your dosage.
References
- Bharti, Vijay K., Jitendra K. Malik, and Ramesh C. Gupta. “Ashwagandha: multiple health benefits.” Nutraceuticals. Academic Press, 2016. 717-733.
- Singh, Narendra, et al. “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda.” African journal of traditional, complementary and alternative medicines 8.5S (2011).
- Mikulska, Paulina, et al. “Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.” Pharmaceutics 15.4 (2023): 1057.
- Gomes, Jessica Rebelo Moreira. Benefits of Ashwagandha for Stress, Metabolic, and Immune Health. Diss. University of Bridgeport, 2023.
- Mishra, Lakshmi-Chandra, Betsy B. Singh, and Simon Dagenais. “Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review.” Alternative medicine review 5.4 (2000): 334-346.
- Moore, Brandi. A Systematic Review of the Health Benefits of Ashwagandha. Diss. University of Arizona Global Campus, 2024.