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    June 29, 2023

    What is Ashwagandha?

    Ashwagandha is a renowned herb that offers a wide range of uses and potential benefits and was a traditional form of alternative medicine based on Indian principles of natural healing  to treat a range of conditions, such as rheumatism and insomnia. People have used Ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. 

    ashwagandha leaf

    “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength. Ashwagandha is also known as Indian ginseng, winter cherry or by its scientific name Withania somnifera and is a herbal shrub whose roots and berries are used for their medicinal properties.Ashwagandha’s plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. 

    Summary: Discover the versatile and ancient herb Ashwagandha, known as the "smell of the horse" in Sanskrit, with a range of uses and potential benefits. From relieving stress to increasing energy and improving concentration, this herbal shrub native to India and Southeast Asia has been traditionally used in alternative medicine for thousands of years, making it a valuable addition to your wellness routine.

    Ashwagandha History

    Ashwagandha has a rich history spanning centuries, this ancient medicinal herb has been a cornerstone of Ayurvedic practice and has gained popularity worldwide. Originating in the Indian subcontinent, Ayurveda considers Ashwagandha as a powerful herb with adaptogenic properties. For over 3,000 years, practitioners have harnessed its medicinal potential to promote vitality, improve longevity, and restore balance in the body.

    Additional Historical Significance

    Ashwagandha's prominence extends beyond Ayurvedic medicine. Throughout history, it has been celebrated in various cultures for its remarkable properties. Ancient texts in India mention Ashwagandha as a "rasayana," a rejuvenating herb believed to enhance physical and mental well-being. It was also highly regarded as an aphrodisiac and fertility enhancer.

    ashwagandha powder

     

    Modern Resurgence

    Modern scientific research has shed light on Ashwagandha’s potential health benefits and brought it into the mainstream. Today, Ashwagandha has become a staple in the world of natural health and wellness. Its adaptogenic properties have made it a popular supplement for managing stress and promoting overall well-being. Ongoing scientific research is exploring its potential applications in diverse areas, including neurodegenerative diseases, cancer treatment, and sports performance. 

    Summary: Ashwagandha, an ancient medicinal herb with adaptogenic properties, has been a cornerstone of Ayurvedic practice for over 3,000 years, promoting vitality and balance. Its historical significance as a rejuvenating herb and modern scientific research showcasing its potential health benefits have made Ashwagandha a popular supplement worldwide for managing stress and enhancing overall well-being.

     

    How to Use Ashwagandha

    Ashwagandha roots and berries can be consumed for their medical properties, but typically, you find Ashwagandha in supplement capsules or in tablet, gummy, powder, tincture and tea form. Dietitians recommend starting with an Ashwagandha tea as a way to introduce the herb into your diet gently and contribute to your hydration as well—a crucial factor to overall health.

    If you want to get more creative, add the raw form of Ashwagandha or an Ashwagandha powder directly to your food. For example, you can mix the powder into nut butters, granola, smoothies or overnight oats. Just don’t expose it to high heat, which would cancel out the herb’s therapeutic benefits and possibly even render it carcinogenic. Instead, keep it over medium heat or toss it into your food toward the end of your food preparation.

    Supplements

    Ashwagandha supplements are widely available online and in health food or vitamin stores. The most popular form of the herb is the root extract, but leaf extracts are also available. When purchasing Ashwagandha supplements, make sure they’re standardized for human consumption and preferably organic over non-organic. When taking Ashwagandha supplements, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your Ashwagandha dosage, watching for potential adverse effects. A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, Ashwagandha was well-tolerated and safe and it was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well. 

    ashwagandha pills

    Drinking Ashwagandha

    Ashwagandha may not have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healing tonic. You can try adding Ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.It may take two weeks or more to notice the benefits of Ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

    Summary: Incorporate Ashwagandha into your daily routine through convenient forms like capsules, tablets, powders, or teas, with starting doses of 300-500 milligrams per day. Enhance your meals by adding Ashwagandha powder to nut butters, granola, or smoothies, avoiding high heat to preserve its therapeutic benefits.

     

    Ashwagandha Benefits

    Traditionally, Ashwagandha has been used to support various aspects of human health, including enhancing cognitive function, reducing stress and anxiety, boosting energy levels, and supporting reproductive health. People use extracts or powder from the plant’s root or leaves to treat a variety of conditions, including anxiety and fertility issues. Studies suggest that it may help combat stress, reduce inflammation, improve immune function, boost brain health, and support hormone balance.Moreover, Ashwagandha is used in various forms, including powders, capsules, teas, and tinctures, making it easily accessible to a broad audience.

    Stress Management and Anxiety Relief

    Ashwagandha is widely recognized for its adaptogenic properties, making it a go-to herb for stress management. Incorporating Ashwagandha into your routine may help promote a sense of calmness, reduce anxiety, and support overall emotional well-being. Even research suggests Ashwagandha supplements may help relieve stress and anxiety. For example, in one study with 58 participants, those who took 250 or 600 mg of Ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo. In addition, participants who took Ashwagandha also saw improvements in sleep quality compared with the placebo group. Following those findings, another study with 50 adults ages 65–80 found that taking 600 mg of Ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment. Additionally, the results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.

    ashwagandha tree

     

    Cognitive Enhancement and Mental Clarity

    Studies have also suggested that Ashwagandha may enhance memory, focus, and overall mental clarity. By incorporating Ashwagandha into your daily regimen, you can potentially optimize brain health and support cognitive performance. Studies suggest that Ashwagandha may improve memory, focus, executive functioning, attention, reaction time, and concentration, allowing you to perform at your mental best and optimize productivity. Some evidence suggests that Ashwagandha may help reduce symptoms of other mental health conditions, including depression, schizophrenia, bipolar disorder, anxiety, insomnia, and other mental health-related and neurological issues. However, more research is needed into all these uses. 

    Energy Boost and Vitality

    Ashwagandha is known for its potential to increase vitality and boost energy levels. By incorporating this herb into your lifestyle, you may experience improved stamina, enhanced physical endurance, and increased overall energy.   

    Immune System Support

    Regular use of Ashwagandha may help fortify the body's defenses, protect against common illnesses, and promote overall immune health. Studies suggest that Ashwagandha can modulate immune function, enhancing the body's defense mechanisms against infections and diseases. Ashwagandha contains potent immune-modulating properties, which can help strengthen your body's natural defense mechanisms. 

    Hormonal Balance and Fertility Support

    Ashwagandha has been traditionally used to regulate hormone levels, relieve symptoms of hormonal imbalances, and enhance reproductive health in both men and women. Ashwagandha has been associated with supporting a healthy libido, contributing to improved sexual health and overall well-being. Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels. 

    Inflammation Reduction and Joint Health

    Ashwagandha exhibits potent anti-inflammatory properties, which may contribute to reducing inflammation throughout the body. By incorporating this herb into your wellness routine, you may experience relief from inflammation-related conditions and support joint health. Ashwagandha contains bioactive compounds with anti-inflammatory and antioxidant properties, which may help combat chronic inflammation and oxidative stress. Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body. 

    ashwagandha powder

    Skin Health and Radiance

    Ashwagandha's antioxidant properties can benefit the skin. Regular consumption or topical application of Ashwagandha may help combat oxidative stress, promote a healthy complexion, and contribute to a youthful, radiant appearance. The antioxidant properties of Ashwagandha make it a valuable addition to your skincare routine. Regular use of Ashwagandha may help combat oxidative stress, promote a youthful complexion, and enhance the natural radiance of your skin. 

    Athletic Performance and Muscle Recovery

    Ashwagandha has gained attention in the fitness community for its potential to enhance athletic performance and aid in muscle recovery. Research suggests that Ashwagandha supplementation may improve strength, endurance, and muscle recovery time. Research has shown that Ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes. One analysis of research included 12 studies in people who took Ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.

    In another study, male participants who took 600 mg of Ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.

    Summary: Harness the power of Ashwagandha for stress management, cognitive enhancement, and immune system support. Boost energy levels, promote hormonal balance, and experience skin health benefits while improving athletic performance and muscle recovery with this versatile herb. 

     

    Ashwagandha Risks and Side Effects

    Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet. Firstly, if you’re already taking other medications, Ashwagandha may enhance or weaken their effects. Secondly, always check the source of your herbs, especially if you’re buying supplement capsules. Start by asking staff members at natural foods or supplements stores for recommendations. If they say any brand will work, do your own research on each company’s certifications, testing practices and product standards. Thirdly, recommended dosages vary based on the specific product and desired effects.

    ashwagandha

     

    Here are potential risks and side effects from Ashwagandha:

    • Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition.
    • It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate Ashwagandha well.
    • Larger doses may even trigger unwanted side effects, such as vomiting and diarrhea. Therefore, take smaller doses more frequently to benefit most from its balancing effects.
    • Different parts of the Ashwagandha plant contains certain chemical compounds, therefore choose carefully which part of the plant the supplement is made with.
    • People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use Ashwagandha unless they’ve consulted with their doctors first.

    Summary: Ensure safe consumption of Ashwagandha by considering these factors: potential risks during pregnancy, breastfeeding, surgery, or thyroid conditions, possible allergies to nightshades or grass, and proper dosages to avoid unwanted side effects. Additionally, if taking specific medications, consult a healthcare professional before using Ashwagandha to maintain optimal well-being.

     

    Now Try Ashwagandha!

    The history of Ashwagandha is a testament to its enduring significance in the realm of herbal medicine. From its ancient Ayurvedic roots to its recognition in modern scientific research, Ashwagandha has solidified its position as a valuable herbal remedy. The versatility of Ashwagandha makes it a valuable addition to your wellness arsenal. From stress management, hormonal balance, cognitive enhancement, immune support to skin health, Ashwagandha offers a plethora of potential benefits. Incorporating this versatile herb into your daily routine may empower you to achieve a balanced, vibrant, and holistic lifestyle. Remember, it's essential to consult with a healthcare professional before introducing any new supplements into your routine, especially if you have underlying health conditions or are taking medications.

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