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Ashwagandha: Benefits, Side Effects and How to Take It

Ashwagandha: Benefits, Side Effects and How to Take It

Ashwagandha, also known as Indian ginseng, winter cherry or by its botanical name Withania somnifera, is a small shrub native to India, the Middle East and parts of Africa. Its roots and leaves have been used for thousands of years in traditional Ayurvedic medicine to support everything from stress and sleep to immunity and arthritis.[1] In this guide we’ll discuss the many health benefits of ashwagandha and explore why it has stood the test of time. We’ll also share potential side effects, and how you can incorporate this ancient herb into your wellness routine.

Potential Health Benefits of Ashwagandha

Read on to discover the possible benefits and why it has been a popular natural remedy for millennia.

1. Reduces Stress and Anxiety

Ashwagandha is an adaptogen, meaning it helps the body manage stress more effectively. Studies show it can lower cortisol, the stress hormone, promoting a sense of calm and reducing anxiety. In one study, participants reported a 44% reduction in perceived stress after taking ashwagandha for 60 days.[2]

2. Improves Sleep

Thanks to its calming properties, ashwagandha may help improve sleep quality by reducing stress and supporting relaxation. Research suggests it can also help people fall asleep faster and stay asleep longer.[3]

3. Boosts Energy

By relieving stress and improving sleep, ashwagandha can also help to boost your energy levels.[3]

4. Enhances Brain Function and Memory

Ashwagandha is often praised for its ability to support brain health, improve memory, sharpen focus, and boost overall cognitive function.[4]

5. Improves Endurance

Ashwagandha has been shown to enhance cardiorespiratory endurance, so it may help to improve stamina and athletic performance.[5]

6. Supports Muscle Growth and Recovery

When combined with resistance training, ashwagandha has been found to boost muscle mass and strength. It can also aid recovery by reducing inflammation and muscle soreness.[6]

7. Reduces Inflammation

Ashwagandha contains natural compounds like withanolides that reduce inflammation, helping to soothe discomfort, support healing, and protect your body from the harmful effects of chronic inflammation.[7]

8. Strengthens the Immune System

Ashwagandha’s antioxidant properties and immune-boosting effects can help your body fight off infections and stay resilient against illnesses.[7]

9. Helps Manage Cholesterol

Some studies have found that Ashwagandha may lower bad cholesterol and triglycerides while improving heart health.[8]

10. Increases Testosterone Levels

Some studies have shown that ashwagandha can increase testosterone levels in men, which play a key role in functions like muscle growth, sexual health, mood and cognition.[9]

Possible Side Effects of Ashwagandha

While ashwagandha is generally considered safe, some people may experience side effects such as drowsiness, stomach upset, diarrhoea and vomiting. Its long-term effects are currently unknown.[10]

You should avoid taking ashwagandha if you’re pregnant, breastfeeding, taking certain medications, or have an autoimmune condition – unless recommended by a healthcare professional.

If you’re taking medication or have specific health concerns, consult your GP before adding ashwagandha to your routine.

How to Take Ashwagandha

The name “ashwagandha” comes from the Sanskrit words “ashva”, meaning horse, and “gandha”, meaning smell – a nod to the plant’s unique aroma. Fortunately, you don’t have to deal with the horse-scented plant itself. Instead, ashwagandha is typically dried, ground into a fine powder, and consumed as supplements – either in capsules, powders or as part of a blend, like our Vegan Complete 360 Meal.

The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250-500mg per day for at least one month may be beneficial.[11]

To stay safe, start with a low dose, monitor your body’s response, and always choose a trusted, high-quality source for your ashwagandha supplements.

The Take Home

Ashwaghanda has stood the test of time for good reason. This versatile herb offers a wide range of potential benefits, from reducing stress and improving sleep to boosting energy and supporting overall health.

Experience the benefits of ashwagandha for yourself with our Vegan Complete 360 Meal, or explore our guide to Sea Moss – another trending superfood worth knowing about.

 

References:

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC3252722/

[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/

[3] https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

[4] https://www.mdpi.com/1999-4923/15/4/1057

[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC4687242/

[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC4658772/

[7] https://www.mdpi.com/2072-6643/16/15/2481

[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC3487234/

[9] https://pmc.ncbi.nlm.nih.gov/articles/PMC6438434/

[10] https://www.nccih.nih.gov/health/ashwagandha

[11] https://www.healthline.com/nutrition/ashwagandha-dosage#