Ashwagandha is an ancient herb with a rich history in Ayurvedic and Native American healing traditions. It has been used for centuries to promote physical and mental well-being and as a tonic for general health. In recent years, ashwagandha has become increasingly popular due to its many health benefits. Modern science suggests that this ashwagandha can help boost the immune system, reduce anxiety and stress, support cognitive function, improve sleep quality, and even promote weight loss!
I will tell you about ashwagandha’s health benefits and explore how they can be used by both men and women. First, let’s talk more about what ashwagandha is.
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What Is Ashwagandha?
Ashwagandha (Withania somnifera) is also known as “Indian ginseng” or “winter cherry.” It is an adaptogenic herb which means it has a balancing effect on the body’s energy levels. This powerful medicinal herb has numerous antioxidants, which make it beneficial for many health conditions. The root of the plant is typically dried, powdered, or made into capsules for use in ayurvedic medicine.
Benefits Of Ashwagandha
May reduce stress and anxiety
Ashwagandha is an adaptogen, which means it helps your body adjust to physical or emotional stress. Studies say that ashwagandha can significantly reduce symptoms of stress, such as irritability, confusion, and fatigue, as well as markers of stress in the body, like cortisol.
For instance, a small research involving 60 individuals revealed that those who took a daily dosage of 240 mg of ashwagandha extract for two months experienced remarkable decreases in anxiety, far surpassing the results seen in placebo treatment. Another study demonstrated that adults who took 300 milligrams of ashwagandha for eight weeks had lower levels of stress and exhaustion.
May improve sleep quality
Ashwagandha has been used traditionally to improve sleep quality and treat insomnia. There are a handful of studies that suggest taking ashwagandha a few hours before bedtime may promote better sleep quality. Experts believe this is because the root has sedative effects.
May boost the immune system
Ashwagandha is best known for its ability to help boost the immune system. Several studies indicate that ashwagandha may be able to lower inflammation and protect against harmful bacteria, viruses, and even cancer cells. It is also believed that ashwagandha can increase the production of white blood cells in the body, which are responsible for fighting infection.
May boosts brain function
Taking ashwagandha may improve focus, concentration, memory recall, alertness, motivation as well as speech clarity. This is particularly helpful for those who suffer from brain fog or lack mental clarity due to stress or fatigue.
Benefits for men
What does ashwagandha do for men? Ashwagandha is known to have several benefits for men, including improved libido, heightened sexual performance, and enhanced fertility. Some evidence suggests that ashwagandha can help increase testosterone levels, leading to a higher sex drive and improved erectile function. Plus, ashwagandha’s antioxidant and anti-inflammatory effects can help improve sperm count and motility for improved fertility.
Benefits for women
Ashwagandha is known to provide many benefits for women as well. Generally, studies have shown that ashwagandha can help reduce the symptoms of menopause, such as hot flashes and night sweats. Additionally, it may help improve mood swings, alleviate stress, and reduce fatigue. In addition to these benefits, ashwagandha can also increase sexual function in women with low libido and boost female fertility by increasing progesterone levels in the body.
What are some other health benefits of Ashwagandha?
Studies suggest it can help reduce cholesterol levels, lower blood pressure, improve digestion and gut health, and fight inflammation. In addition, ashwagandha can help reduce the risk of certain types of cancer, including breast and prostate cancer. It has also been found to help improve overall well-being and quality of life.
Is it safe to take ashwagandha tablets daily?
Yes, ashwagandha tablets are safe to take daily. Ayurvedic practitioners recommend taking 250–600 milligrams (mg) per day. But it’s best to follow the specific dosage recommendations from your healthcare provider.
Who Can Take Ashwaganda?
Ashwaganda is generally safe when taken as prescribed by a healthcare practitioner. However, certain individuals should take caution before using. Pregnant or breastfeeding mothers, children under 18 years old & people taking any medications should consult their physician first before taking ashwaganda.
What are the side effects of ashwagandha?
Most people tolerate ashwagandha well, with few side effects. As with all supplements, however, it is important to consult a healthcare practitioner before taking ashwagandha. Commonly reported side effects includes: nausea, vomiting, and diarrhea. In some cases, stomach upset may occur if ashwagandha is taken on an empty stomach.