If Ashwagandha sounds like the name of an Indian plant to you, you are not far from the truth. It is a perennial subtropical to tropical plant of the withania genus and has been used for thousands of years in Ayurveda, traditional Indian medicine; Its Czech name is Withania somnifera and it is often called Ashvaganda.
What is ashwagandha?
Ashwagandha is a small evergreen shrub native to parts of India, the Middle East and Africa; its unusual name is related to the way it smells – the roots of ashwagandha smell like horse, with “ashwa” meaning horse. These tubular roots are harvested, dried and ground into a powder. As well as being an ancient herb, it is also known as an adaptogen – it contains a mixture of amino acids, herbs and vitamins that can help the body manage stress;
Ashwagandha is often referred to as “Indian ginseng” for its rejuvenating properties, although ginseng and ashwagandha are not botanically related;
What is ashwagandha extract?
Different parts of the ashwagandha plant are used for medicinal purposes, but in most supplements, ashwagandha extract, which is an extract from the roots of the plant, is used. More traditional Ayurvedic treatments use the whole dried root of the ashwagandha plant, which is turned into a powder and usually soaked in milk. Ashwagandha extracts are more refined than the powder and can be made with water or chemicals.
How does ashwagandha work?
Ashwagandha is an adaptogen, a natural substance that helps the body cope with stress. As a result, it is believed to be effective in reducing levels of the stress hormone, cortisol. Thus, it can also potentially help with anxiety and depression. Ashwagandha also contains large amounts of Withanolides.
What are Withanolides? For those of you who haven’t come across this phrase, Withanolides are the primary active ingredient in ashwagandha. The level of Withanolides, which are mainly found in the roots of ashwagandha, varies from one extract to another.
Uses of ashwagandha
Over the past 3000 years it has been used for many health benefits, to relieve stress, promote sleep, increase energy levels and improve concentration. Overall, it has gained a bit of a reputation over the years for coping with stress (thanks to adaptogens) and improving thinking skills (e.g. attention and concentration levels). In India, it has been used for almost 5,000 years for ailments such as rheumatism, constipation, insomnia, arthritis, chronic stress, parasites and hormonal imbalances.
It is widely recognized to be an herbal remedy that increases energy levels and creates a general sense of well-being. As a result, its use extends far beyond India for a variety of problems that include: It is widely recognized to be an herbal remedy that increases energy levels and creates a general sense of well-being. As a result, its use extends far beyond India for a variety of problems that include:
- Stress
- Fatigue
- Difficult training camp
- Bad memory
- Trouble sleeping
- Low libido
- A common disease
- Anxiety
- Low endurance (mentally or physically)
- Joint pain
- Neurological conditions
Benefits for men
It can promote muscle growth and strength;
Ashwagandha is associated with increasing muscle mass and strength in men. In a study with 57 men, ashwagandha significantly increased their muscle mass and strength. It also more than doubled their reduction in body fat percentage compared to the placebo group.
Meanwhile, a separate study found that men who took approximately 1 g of ashwagandha daily experienced an improvement in muscle strength after 30 days;
It can support brain function and memory;
Ashwagandha’s ability to produce antioxidant activity helps protect nerve cells from free radical damage, improving brain function and memory. Adults who took 300 mg of ashwagandha root extract twice daily experienced significant improvements in general memory, task performance, and attention span. Meanwhile, other research on healthy men reported that the supplement significantly improved reaction time and task performance.
It can increase sperm count and sperm motility;
Ashwagandha is widely recognized for its fertility enhancing properties in several studies. A study of 75 infertile men found that those who supplemented with 5 g of ashwagandha daily reported an increase in sperm count and motility.
Benefits for women
It can help improve sexual activity
Studies have shown that ashwagandha can help with female sexual dysfunction. According to a 2015 study, women who took concentrated oral doses of ashwagandha reported more orgasms and more satisfying sex overall, likely due to its stress-reducing effects;
It can help prevent problems related to menopause
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Menopause can cause hormonal imbalances in some women, which can result in experiencing hot flashes, depression, sleep problems and anxiety. Ashwagandha can help because it balances hormone secretion, which can help relieve many of the symptoms associated with menopause.
7 health benefits of ashwagandha
The benefits of using ashwagandha are widespread and include:
- Reducing blood sugar – by increasing insulin secretion and improving insulin sensitivity in muscle cells.
- Increase muscle mass – Studies have found that it can increase muscle mass, reduce body fat, and increase strength in men.
- Ashwagandha for sleep – ashwagandha can also improve sleep quality. The leaves of the ashwagandha plant contain the sleep-inducing compound triethylene glycol.
- Maintaining Normal Cholesterol – A study in rats found that it lowered total cholesterol and triglyceride levels by 53% and nearly 45%, respectively.
- Concentration and memory support – An 8-week study involving 50 adults showed that taking 300mg of ashwagandha root extract twice daily significantly improved general memory, task performance and attention.Concentration and memory support – ashwagandha can also improve sleep quality. The leaves of the ashwagandha plant contain the sleep-inducing compound triethylene glycol.
- Ashwagandha for Stress – In a study of chronically stressed adults, those who took ashwagandha reported significantly greater reductions in cortisol compared to a control group. Those taking the highest dose reported an average reduction of 30%
- Physical Endurance – In a study with 49 healthy adult athletes, ashwagandha extract improved endurance and physical health after 12 weeks of use.
How to use ashwagandha
You can take Ashwagandha in different ways. You can also get capsules and liquid form. In our shop you can buy high quality kapsle Ashwagandha at a bargain price.
How you choose to take ashwagandha depends largely on personal preference, and the amount you take depends on what you are taking it for;
Dosage of ashwagandha
Most clinical studies recommend taking ashwagandha two to three times a day for 1 to 3 months. As for dosage, it’s best to start with a lower dose or the dose recommended by your practitioner and see how your body responds to it. Standard ashwagandha root extract tends to be taken in capsules of 450 mg to 500 mg once or twice a day. The recommended guideline for adults is once a day, preferably with food or water.
- Root extract: most clinical trials used 120 to 1,000 mg daily, with the most common dose being 300 mg twice daily.
- whole root: clinical doses range between 2 and 10 g of powdered root per day, with an average of 5 g per day.
And if you take ashwagandha to reduce:
- Cortisol (stress hormone) levels– it is recommended to take 500 to 600 mg daily for 6 to 12 weeks.
- Blood sugar levels – You should take 250 mg to 300 mg divided into two to three equal doses throughout the day.
When to take ashwagandha supplements
Depending on the reason you are taking Ashwagandha will determine how often you take it. Generally speaking, it is usually taken twice a day after meals. Capsules tend to contain higher doses of the herb. 2 to 3 capsules can be taken daily and washed down with water after lunch and dinner. The doses of ashwagandha and the time you take it are determined by what you are taking it for. It is best to start with a lower dose or the dose recommended by your GP and see how your body reacts to it.
Ashwagandha and side effects
As with taking any supplement, it is important that ashwagandha is taken according to the manufacturer’s instructions. Ashwagandha is considered safe for most people, although its long-term effects are unknown. Typical doses taken in the short term can cause mild to moderate side effects such as headaches, drowsiness and upset stomach;
If you are pregnant, breastfeeding or suffering from an autoimmune disease, you should avoid taking it altogether unless your GP advises otherwise;
People taking medication for thyroid disease should also be careful when taking ashwagandha as it could increase thyroid hormone levels;
If you are taking any medications, ask your doctor before taking them as the effect of ashwagandha on blood sugar and blood pressure levels may interfere with the dosage;
