Ashwagandha, also known as winterberry or Indian ginseng is an Ayurvedic medicinal herb used for its invigorating and stress-alleviating properties. Its name is derived from the Sanskrit words “Ashwa” meaning “horse” and “gandha” meaning “smell”, referring to the herb’s horse-like odor.
This famous adaptogen comes without any side effects. It’s gaining attention in the US for providing relief from stress and anxiety. Also used by bodybuilders to support muscle building, its efficacy has been proven in relieving other chronic health conditions as well. In this article, we will discover 4 ways how you can benefit from Ashwagandha and its preferred dosage.
Photo by Bankim Desai on Unsplash
Top 4 Science-Backed Health Benefits of Ashwagandha
While the medicine system of Ayurveda places the traditional herb on a mighty pedestal, scientists around the globe have also been exploring the attributes of this herb.
Here are the 4 scientifically proven health benefits of Ashwagandha –
- Combats stress and anxiety
Recent research on Ashwagandha proves that its consumption lowers cortisol levels (also known as the stress hormones). Additionally, it diminishes the activity of the HPA axis (hypothalamic-pituitary-adrenal), a system in your body that regulates the stress response.
Those constantly living in the “fight or flight” mode or suffering anxiety from the pressures of busy schedules also benefit from it. If taken before bedtime, it can also improve sleep and fight the symptoms of insomnia.
- Supports muscle gain and strength
Ashwagandha is also consumed by bodybuilders for a number of reasons. Firstly, it accelerates muscle recovery after a heavy workout. Second, it boosts testosterone levels, resulting in better gains.
Consuming ashwagandha before a workout ensures better oxygen consumption (VO2 max) which determines the heart health and lung fitness of athletes. All the while, simulating muscle protein synthesis. Simultaneously, it stimulates muscle protein synthesis, further enhancing its appeal in fitness regimens.
- Lowers blood sugar levels
Due to its antidiabetic components, Ashwagandha is integrated into blood sugar management alongside medications. Its impact closely mirrors that of prescribed medications for type 2 diabetes.
Furthermore, Ashwagandha exhibits the potential to improve insulin sensitivity, aiding in better glucose utilization. Research also suggests its role in reducing oxidative stress, which is beneficial for overall diabetic management.
- Strengthens cognitive function and memory
A study was conducted by the National Library of Medicine on a group of adults with schizophrenia and elders with mild cognitive impairment. Those who took 600g of Ashwagandha for 8 weeks showed significant improvements in cognitive tasks, attention, and reaction time.
Even healthy individuals can benefit from it to gain better concentration levels, attention spans, and sharp memory.
Dosage
How much Ashwagandha should you take per day?
While the dosage of the medicinal herb depends on an individual’s needs, the best average quantity lies between 400-600 mg per day. However, it’s better to consult a physician.
It’s best advised to consume Ashwagandha at the same time after breakfast/dinner.
Ashwagandha supplements are available in the form of tablets, capsules, powders, and syrups. Tablets and capsules seem the best alternative as it eliminates the hassle of measuring the herb before each consumption.
Are there any risk factors for Ashwagandha?
This medicinal herb comes with zero to minimal side effects. However, it is considered unsafe if you are pregnant, breastfeeding, about to get surgery, or suffering from liver damage or thyroid.
FAQs
- For how long should I continue consuming the supplement?
The best practice is to use it only for 3 months at a stretch. Discontinue it for a month before resuming its usage again.
- Is it okay to discontinue Ashwagandha mid-course?
Yes, discontinuing it mid-course comes with no potential side effects. However, it also means foregoing the potential advantages it may offer.
- How long does it take for Ashwagandha to ease anxiety?
As per studies, results typically start to manifest within 4-12 weeks.
- Why is Ashwagandha not FDA-approved?
Ashwagandha is not approved as the Food and Drug Administration (FDA) does not approve herbal products.
Wrapping up…
Ashwagandha is an effective adaptogen with minimal side effects to ease anxiety, stress, and insomnia. It’s a great addition to a bodybuilder’s routine and helpful in lowering blood sugar levels. It must be mentioned that while it is a valuable supplement, it should not be considered a substitute for modern medication but rather a complementary addition to one’s health routine.
