In the realm of natural remedies, Ashwagandha (Withania somnifera) stands out as a powerhouse of health benefits. Also known as Indian ginseng or winter cherry, this ancient herb has been a staple in traditional Ayurvedic medicine for over 3,000 years. Let’s delve into the multifaceted world of Ashwagandha and explore its historical roots, its myriad health benefits, and the science behind its therapeutic properties.
Historical Roots
Ashwagandha’s rich history can be traced back to ancient India, where it was revered for its adaptogenic properties. The term “Ashwagandha” is derived from Sanskrit, with “ashva” meaning horse and “gandha” meaning smell, implying that the herb imparts the strength and vigor of a horse. Traditionally, Ashwagandha was used to combat stress, enhance vitality, and promote longevity.
Botanical Profile
Ashwagandha is a small shrub with greenish-yellow flowers and small, fleshy fruit. The plant is native to the dry regions of India, the Middle East, and parts of Africa. Its roots, leaves, and berries are utilized for their medicinal properties, with the root being the most commonly used part in supplements and extracts.
Active Compounds in Ashwagandha
The health-promoting effects of Ashwagandha can be attributed to its rich composition of bio-active compounds. Notable constituents include:
- Withanolides: These naturally occurring steroids are unique to the nightshade family of plants and are believed to contribute significantly to Ashwagandha’s adaptogenic properties.
- Alkaloids: Ashwagandha contains alkaloids like somniferine and tropine, which have demonstrated anti-inflammatory and sedative effects.
- Saponins: These glycosides have antioxidant properties and are thought to play a role in the herb’s immune-boosting capabilities.
Health benefits of Ashwagandha
Ashwagandha has been explored for its potential in supporting physical health. It may aid in muscle strength and recovery, making it a popular choice among athletes and fitness enthusiasts. As research into the benefits of Ashwagandha continues to expand, this adaptogenic herb continues to garner attention for its holistic approach to well-being, addressing both mental and physical aspects of health. Whether used as a supplement or incorporated into a balanced lifestyle, Ashwagandha stands as a promising natural remedy for promoting overall health and vitality.
Relieves Adrenal Fatigue
The endocrine glands in your adrenals are in charge of releasing cortisol and adrenaline, among other hormones, in reaction to stress. Adrenal exhaustion may result from your adrenals being overworked as a result of an excessive amount of mental, physical, or emotional stress. Ashwagandha has the potential to assist in reversing adrenal exhaustion and promoting healthy adrenal function.
Combats Stress and Anxiety
The capacity of Ashwagandha to relieve anxiety naturally is one of its most well-known advantages. People who use ashwagandha have reported improvements in their ability to focus, feel less fatigued, and have better mental health.
Improves Depression
Ashwagandha helps those who suffer from anxiety and long-term stress, but it can also aid those who show symptoms of depression. Research indicates that the plant enhances individuals’ ability to withstand stress and elevates their self-rated quality of life. Ashwagandha is useful in treating clinical depression by stabilizing mood.
Reduces Brain Cell Degeneration and Improves Memory and Cognition
Physical, emotional and chemical stress can be damaging to the brain and nervous system. According to recent studies, ashwagandha helps shield the brain from cell deterioration, which can result in neurodegenerative illnesses like Alzheimer’s and Parkinson’s.
Strong antioxidants in it eliminate the free radicals that cause aging, which is one of the main reasons it is so good in healing the brain. The two primary Withanolides in Ashwagandha that are utilized to enhance memory and other cognitive abilities are withaferin A and withanolide.
Side-Effects of Ashwagandha
In people with allergies or autoimmune diseases, Ashwagandha may cause adverse effects as it has immunomodulatory and hypoglycemici properties. There is also some evidence that it may cause abortions. In this article, you will read more about such negative effects of this herb. Scroll down to know more about Ashwagandha’s side effects.
Short-Term Effects
May cause drowsiness, headache, stomach upset, or excessively low blood sugar levels.
Long-Term Effects
Liver health might be affected in certain circumstances.
Drug Interactions
May interact with medications that suppress the immune system responses or are used to treat insomnia as well as medication for lowering blood pressure.
When To See A Doctor
If you experience an allergic reaction such as rashes, difficulty in breathing, and chest pain.
May Be Harmful During Pregnancy & Breastfeeding
Ashwagandha is one of those herbs that can harm the baby or terminate pregnancy. It’s side effects for females may also cause miscarriages. There is little information on the safety of it during breastfeeding. Hence, stay on the safe side and avoid its use.
May Cause Liver Damage
Patients taking commercial herbal products containing ashwagandha were found to experience liver injuries.
May Lower Blood Sugar Way Too Much
Studies show that Ashwagandha can lower blood-sugar levels. However, this may not be beneficial to someone on diabetes medication. The herb may lower blood sugar levels way too much. These changes in the blood sugar level can cause other complications.
May Aggravate Hyperthyroidism
Ashwagandha is known to increase thyroid hormone concentrations. Hence, those with hyperthyroidism may experience undesirable symptoms. Hyperthyroidism is a condition characterized by excess levels of thyroid hormones in the serum.
Individuals diagnosed with hypothyroidism (under-active thyroid) must also consult their doctor before taking Ashwagandha as the herb may interact with the associated medications and bring changes in thyroid hormone levels.
May Aggravate Autoimmune Diseases
Its extract is known to boost the immune system. This property may be a problem for individuals diagnosed with autoimmune disorders, like rheumatoid arthritis, lupus, and multiple sclerosis. Medications taken for treating autoimmune diseases decrease immune system response and supplementing them with ashwagandha may interfere with their effectiveness.
May Cause Drowsiness
It may cause changes in sleep patterns. In rat studies, Ashwagandha was found to have relaxing properties that might lead to drowsiness. Hence, someone on medications for insomnia may experience excessive sleepiness with the herb intake.
Ensure you don’t use the herb in conjunction with sleep medications like lorazepam, zolpidem, or alprazolam. Though the research about herb-drug interactions is limited, it is important to exercise caution.
May Causes Allergies
Allergic reactions have been reported anecdotally among some individuals who have taken ashwagandha. The reactions may include skin rashes, itchiness, inflammation, chest pain, dizziness, headache, and difficulty in breathing. People allergic to nightshades may also be allergic to ashwagandha.
Who Should Not Take Ashwagandha
One should not include Ashwagandha in one’s wellness routine in any form if dealing with any of the below health conditions
Pregnancy
It has not been widely studied for its effects on human pregnancies. It is therefore advised to avoid its consumption when pregnant.
Hyperthyroidism
It may alter the normal functioning of the thyroid and may increase the thyroid hormones. This could be dangerous for people with hyperthyroidism. It may also interfere with the results of thyroid tests.
Prostate Cancer
It may potentially increase your serum testosterone levels which could be dangerous for people with prostate cancer.
An Auto-immune Condition
It has immune-stimulating properties, which can help boost the immune system. This may decrease the effects of immune-suppressant drugs, generally used for managing auto-immune disorders.
Diabetes
Animal studies suggest that it may decrease blood sugar levels. While it’s still not yet established for humans, people with diabetes should consult with their doctor before taking it.
Liver Concerns
Beyond its prescribed dose, may affect your liver health or aggravate pre-existing liver conditions. So you should consult your doctor before including it in your routine.
Impending Surgery
In case of an upcoming surgery that requires anesthesia, you should stop taking it at least two weeks ahead to avoid any potential drug interactions.
Appropriate Precautions
It is important to take it in the right dosage. Strictly follow medical advice to prevent any adverse reactions. Certain other precautions that one must take include the following:
- Its root extract should be used only as a supplement as it is non-toxic in comparison to withaferin A (the anticancer molecule).
- It is advisable to take it with meals (or breakfast) with a full glass of water.
- As it may increase the effects of certain drugs or medications, it is important to review the drugs or medications that you are taking before consuming them.
- Those who experience abdominal disorders after using it should consult their doctor. Large doses of it may cause stomach upset, diarrhea, and vomiting.
How to Use
Ashwagandha Tablets
Take 1 tablet or as prescribed by the doctor with warm milk or water after taking food twice a day.
Ashwagandha Capsules
Take capsule or as prescribes by the doctor with warm milk or water after taking food twice a day.
Ashwagandha Powder (Churna)
With milk or honey. Take 1/4-1/2 teaspoon Ashwagandha powder (churna) with milk or honey or as prescribed by the doctor.
Ashwagandha Tea
Add 1 teaspoon of its powder to 2 cups of water.
Bring it to a boil.
Boil until it reduces to 1/2 of the original quantity.
Add some milk and honey to it.
Drink once a day.
Frequently Asked Questions
Can it be consumed daily?
Yes, It is generally considered safe for daily consumption. However, it’s advisable to consult with a healthcare professional to determine the appropriate dosage for individual needs.
How long does it take to experience the benefits?
The time it takes to experience the benefits of Ashwagandha can vary from person to person. Some may notice improvements in stress levels and sleep quality within a few weeks, while others may take longer.
Are there any side effects?
While it is generally well-tolerated, excessive intake may lead to mild side effects such as digestive issues. It’s crucial to follow recommended dosages and seek medical advice if any adverse reactions occur.
Can pregnant or breastfeeding women use it?
Pregnant or breastfeeding women should consult with their healthcare provider before incorporating it into their routine to ensure it’s safe for both mother and baby.
How to Use it’s extract?
Generally, it’s extract is available in the form of capsules or tablets in the market.
Extract can be taken 600-1200 mg/day.
1-2 capsule or tablet can be taken once a day.
Is it good for bodybuilding?
MODERN SCIENCE VIEW
Bodybuilding or increase in muscle size and function can be by increasing the level of testosterone. it works by reducing the level of stress hormone-Cortisol and improves the level of testosterone. It also acts on the nervous system as anti-anxiety agent and helps in promoting focus and concentration. This leads to better coordination and recruitment of muscles.
Together, Ashwagandha helps in bodybuilding
AYURVEDIC VIEW
Yes, you can take it for bodybuilding. This is because Ashwagandha root powder has Rasayana (rejuvenating) and Balya (strength provider) properties which help to gain weight and in bodybuilding.
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