What does ashwagandha do, Ashwagandha scientifically known as Withania somnifera, is an ancient medicinal herb with a rich history in Ayurvedic medicine. Often referred to as “Indian ginseng” or “winter cherry,” Ashwagandha has been used for thousands of years to boost overall health, increase energy, and improve longevity. Today, it remains a popular supplement due to its numerous health benefits, ranging from stress reduction to enhanced physical performance. This article explores what Ashwagandha does, its various benefits, and how it can be incorporated into a healthy lifestyle.
What is Ashwagandha?
Ashwagandha is a small shrub with yellow flowers native to India, North Africa, and the Middle East. Its roots and leaves are used for their medicinal properties. In Sanskrit, the name “Ashwagandha” translates to “smell of horse,” referring to the herb’s strong smell and its traditional use to impart strength and vitality akin to a horse.
Ashwagandha is classified as an adaptogen, which means it helps the body cope with stress. Adaptogens are natural substances that support the body’s ability to resist physical, chemical, and biological stressors. In addition to its stress-relieving properties, Ashwagandha is known for its antioxidant, anti-inflammatory, and immune-boosting effects.
Health Benefits of Ashwagandha
- Reduces Stress and Anxiety
One of the most well-known benefits of Ashwagandha is its ability to reduce stress and anxiety. Studies have shown that Ashwagandha can lower cortisol levels, a hormone that the body releases in response to stress. High levels of cortisol can lead to various health issues, including weight gain, high blood pressure, and weakened immune function. Ashwagandha helps to regulate cortisol levels, thereby reducing stress and promoting a sense of calm.
In a study published in the “Journal of Clinical Psychiatry,” participants who took Ashwagandha supplements reported significant reductions in stress and anxiety levels compared to those who received a placebo. This effect makes Ashwagandha an effective natural alternative for individuals seeking to manage stress and anxiety without relying on pharmaceutical interventions. - Enhances Physical Performance and Strength
Ashwagandha is known to improve physical performance and increase muscle strength. This benefit makes it particularly appealing to athletes and fitness enthusiasts. Research has shown that Ashwagandha can enhance aerobic capacity, increase muscle mass, and reduce body fat percentage when combined with regular exercise.
A study conducted on healthy adults found that those who took Ashwagandha supplements experienced significant improvements in muscle strength and recovery compared to a control group. The herb’s ability to boost energy and reduce fatigue contributes to better workout performance and endurance. - Boosts Immune System
Ashwagandha is rich in antioxidants, which help protect the body against oxidative stress and free radical damage. These antioxidants support the immune system by enhancing the body’s natural defences against infections and diseases. Regular consumption of Ashwagandha has been linked to increased production of white blood cells, which are crucial for fighting off pathogens.
Additionally, Ashwagandha has anti-inflammatory properties that can help reduce inflammation in the body, further supporting overall immune health. Its immune-boosting effects make it a valuable supplement for individuals looking to strengthen their immune system and improve their resistance to common illnesses. - Improves Cognitive Function and Memory
Ashwagandha has been shown to support brain health by enhancing cognitive function and memory. It promotes antioxidant activity in the brain, protecting nerve cells from harmful free radicals. Ashwagandha also improves communication between brain cells, which can lead to better memory retention and overall cognitive performance.
In a study published in the “Journal of Dietary Supplements,” participants who took Ashwagandha demonstrated significant improvements in reaction time, task performance, and attention span. These cognitive benefits make Ashwagandha a promising supplement for individuals seeking to enhance mental clarity, focus, and memory. - Supports Heart Health
Ashwagandha may contribute to heart health by reducing cholesterol levels and supporting healthy blood pressure. Research has shown that Ashwagandha can lower total cholesterol and triglyceride levels, reducing the risk of heart disease. Its ability to reduce inflammation and regulate blood sugar levels also contributes to overall cardiovascular health.
In a study published in the “International Journal of Ayurveda Research,” participants who took Ashwagandha experienced significant reductions in cholesterol and triglyceride levels compared to a control group. These findings suggest that Ashwagandha can be a beneficial addition to a heart-healthy lifestyle. - Balances Hormones and Supports Thyroid Function
Ashwagandha plays a role in balancing hormones, particularly in individuals with thyroid imbalances. It has been shown to support thyroid function by regulating the production of thyroid hormones. This is especially beneficial for individuals with hypothyroidism, a condition characterised by an underactive thyroid gland.
In a study conducted on individuals with subclinical hypothyroidism, participants who took Ashwagandha experienced significant improvements in thyroid hormone levels compared to a placebo group. Ashwagandha’s ability to support hormonal balance extends beyond thyroid health, as it also helps regulate reproductive hormones, making it useful for individuals with hormonal imbalances related to menstrual cycles or fertility. - Enhances Sleep Quality
Ashwagandha’s calming properties extend to improving sleep quality. By reducing stress and anxiety, Ashwagandha can promote a more restful sleep. It has been used traditionally as a natural remedy for insomnia and other sleep disorders, helping individuals achieve a better night’s rest.
Research published in the “Journal of Ethnopharmacology” found that Ashwagandha extract improved sleep onset latency, sleep duration, and overall sleep quality in individuals with insomnia. Its sedative effects make Ashwagandha a natural alternative for those struggling with sleep issues.
How to Use Ashwagandha
Ashwagandha is available in various forms, including capsules, powders, tinctures, and teas. The recommended dosage can vary depending on the form of Ashwagandha and the specific health goals. It is generally advised to start with a lower dose and gradually increase as needed, under the guidance of a healthcare provider.
- Capsules/Tablets: These are convenient and easy to use. A common dosage is 300-500 mg of standardised root extract, taken one to two times daily.
- Powder: Ashwagandha powder can be mixed with water, milk, or smoothies. It is often consumed with warm milk before bedtime to promote relaxation and improve sleep.
- Tinctures: Ashwagandha tinctures are liquid extracts that can be taken directly or added to beverages. The dosage varies, so it is important to follow the instructions on the product label.
Safety and Side Effects
What does ashwagandha do, Ashwagandha is generally considered safe for most people when taken as recommended. However, it is important to consult with a healthcare provider before starting any new supplement, especially for individuals who are pregnant, breastfeeding, or have underlying health conditions. Possible side effects of Ashwagandha include gastrointestinal discomfort, drowsiness, and allergic reactions in rare cases.
Conclusion
Ashwagandha is a versatile and powerful herb with a wide range of health benefits, from reducing stress and anxiety to enhancing physical performance and supporting heart health. Its adaptogenic properties make it a valuable addition to modern wellness practices, helping individuals manage stress and maintain overall well-being. As with any supplement, it is essential to use Ashwagandha responsibly and consult with a healthcare provider to ensure its safe and effective use. By incorporating Ashwagandha into a balanced lifestyle, individuals can harness the herb’s full potential to support their health and vitality.