8 Proven Ashwagandha Benefits for health [with Dosages]

An ancient root that can offer various health benefits. Sounds too good to be true? Well, it is true!

Ashwagandha, a root that has been around for ages,is a part of the Ayurvedic medicinal system. and reading about ashwagandha benefits is going to be worthwhile!

Have you come across the term “horsepower”? Ideally, it is used as a unit of measurement of power; but what if we told you that consuming a particular herb could give you “horsepower,” and in this context, we mean the power of a horse!

So what herb is this, you ask?

Well, this is one of the most popular ayurvedic herbs that has been used for ages, and it goes by the name “Ashwagandha.”

Ashwagandha benefits are widely spoken about, so let’s uncover this topic and see if it is actually worth all the talk.

What does the Ashwagandha herb look like?

Withania somnifera, commonly known as ashwagandha, is an ancient herb grown in some parts of India and North Africa. Also known as “Indian Ginseng” or “Indian Winter Cherry,” this herb has plenty of health benefits it can offer.

This revered herb is a part of the Indian Ayurvedic system and is considered a Rasayana, or in other terms, a tonic.

A Rasayana is described as a herbal preparation known to improve and promote the youthful state of physical and mental health. It is also said to promote a sense of happiness and contentment.

Ashwagandha is a part of these Ayurvedic remedies administered to kids and senior citizens, and all ages in between. Among all the Rasayana herbs, ashwagandha holds a prominent spot and is known as the Sattvic Kapha Rasayana. Ashwagandha is an adaptogenic herb that is also found to help treat neurodegenerative diseases such as Parkinson’s, Huntington’s, and Alzheimer’s. It helps enhance the function of the brain, nervous system, reproductive system and can improve memory [1].

Proven Ashwagandha Benefits for Health
Withania Fruit inside the yellow flower

A Rasayana is described as a herbal preparation known to improve and promote the youthful state of physical and mental health. It is also said to promote a sense of happiness and contentment.

Ashwagandha is a part of these Ayurvedic remedies administered to kids and senior citizens, and all ages in between. Among all the Rasayana herbs, ashwagandha holds a prominent spot and is known as the Sattvic Kapha Rasayana. Ashwagandha is an adaptogenic herb that is also found to help treat neurodegenerative diseases such as Parkinson’s, Huntington’s, and Alzheimer’s. It helps enhance the function of the brain, nervous system, reproductive system and can improve memory [1].

What is the origin of the word ashwagandha?

The literal translation of the Sanskrit word ashwagandha is “the smell of the horse.”

This could be a reference to the smell of the root that is similar to that of a horse or to the fact that consuming this herb can increase your overall strength and health.

The history of this herb can be dated back to around 6,000 BC where it was first mentioned in the Ayurveda. It was considered a powerful herb that rejuvenated the system and improved lifespan.

What used to be a traditional medicine often restricted to conventional households has now made its rounds into commercial markets within the past few years.

Mainly because of the increasing popularity and awareness of ancient traditions and practices.

Since ashwagandha is known for its anti-stress properties, its popularity could also come from the increasing corporate stress that has taken over our lives in the past few years.

How does ashwagandha look and how do you use it?

Ashwagandha is an evergreen shrub that bears a small, green, bell-shaped flower. The fruit, once ripened, takes on an orange-red hue.

The roots of this plant are ground up and used as a powder or as a capsule for medicinal purposes.

Due to poor clinical research quality, there is no high-quality evidence of the efficacy of this herb; therefore, it is best to consult a doctor or a medical professional before consuming ashwagandha.

Ashwagandha powder dosage 

Unless you have chronic acidity issues, one supplement a day should suffice. You can also add 1 tsp (5g) of ashwagandha powder to warm water and consume it every day.

9 Health Benefits of Ashwagandha?

Ashwagandha for Anxiety

Ashwagandha is known to help combat stress and anxiety [2].

Several research papers proved that this herb reduces anxiety, induces tranquillity, and promotes decision making. Using ashwagandha oil to massage your hair and skin can help decrease stress levels. It is fairly easy to find ashwagandha oil.

If you are taking ashwagandha supplements with a combination of other medications, do so under the supervision of a health professional.

Ashwagandha Benefits for Hair Growth

Researchers conducted a study with 500 groups of individuals, divided into groups A and B, with similar hair fall and maintenance issues. For a month, group A used ashwagandha while group B did not. In 30 days, group A showed remarkable improvements in hair growth and quality. In comparison, group B had tiny changes in their hair growth and quality.

Ashwagandha consists of flavonoids that contain fatty acids, glucose, potassium, tannins, and nitrate. Tyrosine, an amino acid present in ashwagandha, improves melanin production and promotes significant hair growth.

Ashwagandha Benefits for Arthritis

Ashwagandha is a form of inflammation in the bones that reduces the mobility in your hands and legs. It is a chronic condition. If you experience pain from arthritis, ensure to follow a strict diet and lifestyle.

Ashwagandha increases the activity of natural killer cells, which fight infection and reduce inflammation. Although more research is required, we can say that ashwagandha can help treat arthritis [3].

Alongside regular medication, you can consume ashwagandha supplements to combat pain and swelling.

Ashwagandha for Boosting Immunity

Ashwagandha contains a compound called withanolides which acts as an immunity booster. Withanolides also prevent the growth of cancer cells.

Ashwagandha is employed in many Ayurveda clinics to avoid/treat breast, ovarian, brain, and colon cancer. It is also known to treat stress-induced ailments, cancers, and disorders.

Ashwagandha is quite efficient on the body and mind as it controls cortisol levels, a hormone that can induce stress.

Ashwagandha Benefits for Men

Ashwagandha stimulates and regulates testosterone levels. In ancient medicine, it acts as one of the key ingredients to combat men’s mid-life crises.

Ashwagandha plays three vital roles in men,

  1. Improves the ability to reduce stress
  2. Boosts immunity
  3. Promotes sex drive [4]

Consuming the right quantity of ashwagandha improves sperm count by 160% with improved sperm quality.

Ashwagandha Benefits for Women

Most women in their 30s and 50s face endurance issues. It is due to childbirth, family life, work-life balance, or the start of menopause.

Ashwagandha can enhance women’s endocrine system by reducing stress and improving strength. Menopausal women who consume ashwagandha show fewer symptoms of stress and anxiety than women without it.

Ashwagandha for Weight Loss 

Ancient wrestlers used ashwagandha to improve muscle power by mixing the powder with hot milk and consuming it during and after training sessions.

It apparently helped improve muscle percentage by burning the hard fats from the stomach and region.

One can now use it as a daily supplement to combat stress, improve strength, and cut body fat [5].

Ashwagandha Benefits in Improving Memory

Indian Ginseng or Ashwagandha is known to improve memory by protecting nerve cells from free radicals.

It strengthens the retention power of children. Ashwagandha powder can be given with milk or can be used to make chocolate balls for kids.

Quite a few studies suggest that ashwagandha can improve the memory of adults and help retain current memory. Some studies even show that the proper consumption of ashwagandha can postpone Alzheimer’s (even in cases with a severe genetic decomposition of Alzheimer’s) [1,6].

Ashwagandha for Height

Ashwagandha helps reduce stress and induce sleep. Getting enough sleep contributes to the development of your height.

Gamma-Aminobutyric Acid (GABA), an inhibitory neurotransmitter, can help increase the levels of your growth hormone. The compound withanolides in ashwagandha are known to activate GABA receptors in the brain that can then increase the production of the Human Growth Hormone (HGH).

Therefore, consuming ashwagandha can help increase your height.

How to Consume Ashwagandha?

Ashwagandha is available in the form of roots, tablets, and powder. These tablets can be consumed like any other tablet, but the roots and powders need to be incorporated into your daily diet.

Here are a few ways to do so:

  1. Add the powder to warm milk/water and consume.
  2. Make ashwagandha sweet and salty cookies.
  3. Make ashwagandha laddus with the powder and consume it with food.
  4. Prepare ashwagandha Shrikhand to eat as a dessert after dinner.

You could also incorporate this powder into your tea; a method most commonly used is the Kishirpaka, wherein the active principle of the herb is extracted in the milk.

Ashwagandha tea is prepared by boiling the powder in milk and reducing it to half of the original quantity. You can then add your choice of sweetener to improve the taste.

The best time to consume ashwagandha is before sleep.

What are the Side Effects of Consuming Ashwagandha?

Ashwagandha in small amounts or doses may not cause any side effects whatsoever. However, due to the lack of long-term studies, there is no proof of any side effects caused due to small or medium doses.

Consuming large amounts of this herb can cause

  • Digestive issues
  • Nausea
  • Vomiting
  • Diarrhea

If you are pregnant, avoid consuming ashwagandha since it could cause adverse effects to the developing fetus.

Ashwagandha is also known to

  • Lower blood sugar levels
  • Decrease blood pressure
  • Alter the thyroid hormone

Although certain benefits like the ones mentioned above can help improve your health, they could cause harmful effects for people with an average blood sugar level or low blood sugar levels.

Its ability to improve immunity might also trigger certain autoimmune diseases. Keeping all this in mind, I would like to reiterate that it is essential to consult a medical professional before getting on ashwagandha supplements, capsules, or consuming the powder.

Ensure to conduct a good background check of your source and the product itself to ensure that it is of good quality and not adulterated with any form of heavy metals.

FAQs

Q: When is the best time to take Ashwagandha?

A: Ashwagandha can be taken at any time that is most convenient for you. However, if you experience any sort of stomach discomfort, consider taking it with food or at night.

Q: How much Ashwagandha to take?

A: If you take it in the form of powder, take 1 tsp (5g) every day. If you consume ashwagandha supplements, one pill would be sufficient for a day.

Q: Is Ashwagandha safe for long-term usage?

A: Although there is no research conducted based on the long-term usage of ashwagandha, there have been no concerns. However, it is best to consult a medical professional.

Q: How long does Ashwagandha take to show results?

A: The time your body takes to show results after being on any kind of medication varies from person to person. However, the general period would involve anything between a few days to a few weeks.

Wrapping up

Ashwagandha is an Ayurvedic medicine that has been around for ages. The roots of this plant are ground up and used in the form of a powder or tablets.

Used to treat various conditions, this herb does not have any side effects when consumed in small quantities. However, consuming them in large doses can be harmful.

This herb is known to reduce stress, improve fertility and the immune system. One can include ashwagandha in their daily diet to get its benefits.

What next?

Here are the three components of holistic health that help you build a better body.

Reference

  1. Singh, Narendra et al. “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda.” African journal of traditional, complementary, and alternative medicines: AJTCAM vol. 8,5 Suppl (2011): 208-13.
  2. Pratte, Morgan A et al. “An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera).” Journal of alternative and complementary medicine (New York, N.Y.) vol. 20,12 (2014): 901-8.
  3. Kumar, Gajendra et al. “Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: a pilot prospective study.” The Indian journal of medical research vol. 141,1 (2015): 100-6.
  4. Lopresti, Adrian L et al. “A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males.” American journal of men’s health vol. 13,2 (2019): 1557988319835985.
  5. Choudhary, Dnyanraj et al. “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial.” Journal of evidence-based complementary & alternative medicine vol. 22,1 (2017): 96-106.
  6. Choudhary, Dnyanraj et al. “Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions.” Journal of dietary supplements vol. 14,6 (2017) 599-612.
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