15 Health Benefits of Ashwagandha and How to Use

Did you know an ancient herb could be the key to improving your overall well-being? Ashwagandha, a powerful adaptogenic plant, has gained popularity for its wide range of health benefits. This remarkable herb has been used for centuries in Ayurvedic medicine to elevate physical and mental health. Today, people worldwide are discovering the potential of Ashwagandha to enhance their lives in numerous ways.

Ashwagandha benefits extend to both men and women, offering a natural approach to wellness. From reducing anxiety and stress to enhancing energy levels and supporting weight loss, this versatile herb has much to offer. Let's explore the Ashwagandha uses, its health advantages, and how to include it in your daily routine. Whether you're looking to improve your physical performance, mental clarity, or overall health, Ashwagandha might be the natural solution you've been searching for.

Uses of Ashwagandha

This versatile plant, also known as "Indian Winter cherry" or "Indian Ginseng," has gained popularity for its various uses in promoting physical and mental well-being, such as:

• Stress and Anxiety Reduction: One of the main uses of Ashwagandha is to reduce stress and anxiety. Several clinical trials have shown that ashwagandha extracts can help alleviate these common mental health concerns. It also decreased sleeplessness, fatigue, and serum cortisol levels (a stress hormone) compared to the placebo.
• Improved Sleep Quality: Ashwagandha may have a positive impact on sleep quality. Ashwagandha extract shows improvements in sleep efficiency, total sleep time, & sleep latency (the time for an individual to fall asleep). These improvements were measured using actigraphy, a method that involves wearing a watch monitor to track body motion. 
• Enhanced Well-being: Ashwagandha has shown promise in improving overall well-being. Participants in various studies reported increased feelings of calm, enhanced energy levels, heightened mental clarity, and better sleep quality after taking ashwagandha extract. 
• Traditional Uses: In traditional Ayurvedic medicine, Ashwagandha has been used for centuries as a Rasayana, an herbal preparation promoting a state of physical & mental health and expanding happiness. It has been used as a tonic to increase longevity for children, middle-aged individuals, and older adults. The root of Ashwagandha has been regarded as a tonic, aphrodisiac, diuretic, and stimulant. 

15 Health Benefits of Ashwagandha

Ashwagandha, a renowned ancient herb with a rich history in Ayurvedic medicine, has gained significant attention for its numerous health benefits. Research has shown that this powerful adaptogen affects various aspects of physical and mental well-being. Here are 15 key health benefits of Ashwagandha:

1. Stress Reduction: Ashwagandha has a significant effect on reducing stress levels.
2. Anxiety Relief: Ashwagandha has an impact on anxiety reduction. 
3. Improved Sleep Quality: Ashwagandha has shown improvements in sleep efficiency, total sleep time, and sleep latency in people taking ashwagandha extract.
4. Enhanced Wellness: People experienced increased calmness, improved stamina, and heightened mental clarity after taking ashwagandha extract.
5. Reduced Cortisol Hormone Levels: Ashwagandha has been shown to reduce serum cortisol levels (a stress hormone) compared to placebo groups.
6. Better Athletic Performance: Ashwagandha may have positive consequences on athletic performance, including improved VO2 max in healthy adults and athletes.
7. Increased Testosterone Levels: Ashwagandha supplements may increase testosterone levels in men.
8. Improved Male Fertility: Ashwagandha has been associated with improved sperm quality, resulting in increased fertility in men.
9. Blood Sugar Management: Ashwagandha may benefit individuals with diabetes or high blood sugar levels.
10. Anti-inflammatory Characteristics: Ashwagandha contains compounds that may help reduce inflammation in the body.
11. Enhanced Cognitive Functions: Taking Ashwagandha may benefit cognitive functions such as executive functioning, attention, reaction time, and memory.
12. Neuroprotective Effects: Ashwagandha may exhibit neuroprotective activity.
13. Potential Cancer-fighting Properties: Ashwagandha may have anticancer properties, although more research is still required in this area.
14. Thyroid Function Support: Ashwagandha may be helpful in patients suffering from hypothyroidism.
15. Muscle Strength and Recovery: Ashwagandha supplementation may enhance muscle strength and aid in recovery after exercise.

How to Use Ashwagandha

Ashwagandha is a versatile herb that comes in tablets, capsules, and powder form. The dosage and method of use depend on the specific condition one hopes to address. It's important to note that there is no standard dosage based on modern clinical trials, as different studies have used varying amounts.

Capsule dosages often contain between 250–1,500 mg of Ashwagandha. For adults, doses up to 1000 mg daily for up to 12 weeks. However, it's crucial to consult a doctor to determine the most effective dosage for a specific condition.

Here are some common ways to use Ashwagandha:

• Tablets and Capsules:
  • Take one tablet or capsule twice daily with warm milk or water after meals or as a doctor prescribes.
• Ashwagandha Powder (Churna):
  • With milk or honey: Mix 1/4-1/2 teaspoon of ashwagandha powder with milk or honey or as a doctor recommends.
  • Ashwagandha Tea: Add one teaspoon of powdered Ashwagandha to 2 cups of water. Boil until it reduces to half the original quantity. Add milk and honey to taste. Drink once a day.
• Ashwagandha Milkshake:
  • Roast 4 tablespoons of ashwagandha powder in one cup of pure ghee.
  •  Add 1-2 teaspoons of honey.
  • To consume, blend one teaspoon of this mixture with a glass of cold milk.
• Ashwagandha Ladoo:
  • Mix two tablespoons of ashwagandha powder with one tablespoon of jaggery powder.
  • Add a pinch of black salt and black pepper for taste.
  • Knead the mixture and shape it into small balls.
• Ashwagandha Shrikhand:
  • Prepare hung curd from 250 grammes of thick curd.
  • Divide the hung curd into four parts.
  • Add sugar or honey to taste and one tablespoon of ashwagandha powder to each part.
  • Mix well and refrigerate before consuming.

Conclusion

Ashwagandha has an influence on numerous aspects of our health and well-being. This ancient herb offers a natural approach to managing stress, boosting energy levels, and enhancing the overall quality of life. Its versatility and potential advantages make it a valuable addition to consider for those looking to improve their mental and physical health.

As research continues to shed light on the properties of Ashwagandha, its popularity is likely to grow. While the herb shows promise in various areas, it's crucial to consult a doctor before adding it to your routine. With proper guidance, Ashwagandha could be a key player in your journey to better health and wellness.

FAQ's

1. Are there any Ashwagandha side effects?

While Ashwagandha is generally well-tolerated, some individuals may experience side effects. These can include:

• Stomach upset
• Diarrhoea
• Vomiting
• Drowsiness
• Headache

2. Is it okay to take Ashwagandha daily?

Taking Ashwagandha daily is generally considered safe for most people, provided they follow the recommended dosage. 

3. Do I take Ashwagandha in the morning or at night?

There is no standard time to take Ashwagandha, and the best time may vary based on individual preferences and needs. 

4. Who should not take Ashwagandha?

Several groups of people should avoid or use Ashwagandha with caution:

• Pregnant or breastfeeding women
• Individuals with autoimmune diseases (e.g., lupus, rheumatoid arthritis, type 1 diabetes, Hashimoto's thyroiditis)
• People with hormone-sensitive prostate cancer
• Those about to undergo surgery (stop taking at least two weeks before a scheduled surgery)
• Individuals with thyroid disorders

5. Is Ashwagandha safe for the liver and kidneys?

Most people take Ashwagandha without experiencing liver problems. However, individuals with pre-existing liver illnesses should exercise caution and consult their doctor before taking Ashwagandha.

Regarding kidney safety, there is limited information available. As with any supplement, it's advisable to consult with a doctor, especially if you have kidney problems or are taking medications that affect kidney function.

Dt. Sushma

Dietician and Nutrition