Taking a Closer Look at Ashwagandha root: Benefits and Uses
Ashwagandha root, or Withania somnifera, is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. This herb has recently gained popularity in the Western world due to its potential health benefits, particularly in reducing stress and anxiety. In this article, we will take a closer look at ashwagandha, its benefits, and how to use it safely and effectively.
What is Ashwagandha?
Overview of Ashwagandha herb
Ashwagandha is a small shrub native to India, the Middle East, and parts of Africa. This herb grows up to 3 feet tall and produces small greenish-yellow flowers and red fruit. The root of the ashwagandha plant is the part that is primarily used for medicinal purposes.
What is Withania somnifera?
Withania somnifera is the botanical name for ashwagandha. It is also commonly known as Indian ginseng and winter cherry. The name “somnifera” means sleep-inducing in Latin, but ashwagandha is not a sedative. Instead, it is an adaptogenic herb, which means it helps the body adapt to stress by balancing hormones and supporting the central nervous system.
History of Ashwagandha use
Ashwagandha has been used in Ayurvedic medicine for over 3,000 years as a traditional remedy for a variety of health conditions. In Ayurvedic medicine, ashwagandha is believed to promote longevity, increase energy, and improve overall health and vitality. It is also commonly recommended as a remedy for stress and anxiety.
What are the Benefits of Ashwagandha root extract?
Reducing stress and anxiety in adults
Ashwagandha may be most well-known for its potential to reduce stress and anxiety in adults. Clinical studies suggest that ashwagandha herbal supplement may help reduce cortisol levels, which are often elevated in response to chronic stress. By reducing cortisol levels, ashwagandha could help promote a sense of calm and relaxation, making it helpful for those experiencing anxiety or stress-related symptoms.
Effects of Ashwagandha on cortisol levels
One study found that participants who took ashwagandha supplements for 60 days had lower cortisol levels than those who took a placebo. This suggests that ashwagandha could be effective in reducing cortisol levels, which could lead to improved stress and anxiety levels.
Studies on the benefits of Ashwagandha
Other studies have also shown that ashwagandha powder may have a range of other potential health benefits. These include improving brain function, reducing inflammation, and lowering cholesterol and triglyceride levels in the blood. Some studies also suggest that ashwagandha could help improve fertility in men and women and increase testosterone levels.
How to Use Ashwagandha?
Dosage of Ashwagandha
The recommended dosage of ashwagandha varies depending on the form it is taken in. For example, if taken as a powder, the ideal dose would typically be around 1-2 teaspoons per day, while if taken in capsule form, it is typically recommended to take around 600-1200mg per day. It is always best to speak with a healthcare provider before starting any new supplement or herb.
Ashwagandha supplements
Ashwagandha supplements are widely available in various forms, including capsules, powders, and liquids. It is important to choose a high-quality supplement from a reputable brand to ensure safety and efficacy. It is also important to note that while ashwagandha is generally safe for most people, it is not recommended for pregnant or breastfeeding women or those taking certain medications, such as immunosuppressants.
Possible Risks and Side Effects
While ashwagandha is generally safe, some people may experience side effects such as upset stomach, diarrhea, or nausea with high doses. It is also possible to have an allergic reaction to ashwagandha. If you experience any side effects or allergic reactions, it is important to discontinue use and speak with a healthcare provider.
Is Ashwagandha Safe and Effective?
Study of safety and efficacy
Overall, studies suggest that ashwagandha is safe and effective for reducing stress and anxiety levels in adults. However, more research is needed to determine its efficacy for other potential health benefits.
What to know before taking Ashwagandha?
Before taking ashwagandha, it is important to speak with a healthcare provider, especially if you are pregnant or breastfeeding or are taking certain medications. It is also important to choose a high-quality supplement from a reputable brand and follow dosage recommendations.
How Ashwagandha works in the body?
Ashwagandha works by balancing hormones and supporting the central nervous system. It contains compounds called withanolides, which are believed to have anti-inflammatory and antioxidant properties. These compounds may also help improve brain function and increase testosterone levels in men.
Other Health Benefits of Ashwagandha
Role of Ashwagandha in reducing inflammation
Some studies suggest that ashwagandha extract may have anti-inflammatory effects, which could make it helpful for those with inflammatory health conditions such as arthritis.
Ayurvedic medicine and use of Ashwagandha
As mentioned earlier, ashwagandha has been used in Ayurvedic medicine for centuries, particularly as a remedy for stress and anxiety. Ayurvedic practitioners often recommend ashwagandha as part of a holistic approach to treating various health conditions.
Effects of Ashwagandha on insomnia and sleep
While more research is needed, some studies suggest that ashwagandha may be helpful for improving sleep quality and reducing insomnia symptoms.
In conclusion, ashwagandha is a versatile herb with potential benefits for reducing stress and anxiety, improving brain function, and potentially reducing inflammation and improving heart health. While it is generally safe for most people, it is important to speak with a healthcare provider before taking ashwagandha, especially if you are pregnant or breastfeeding or are taking certain medications. Choose a high-quality supplement from a reputable brand and follow dosage recommendations for best results.