Introduction
Ashwagandha (Withania somnifera) is a powerful herb that’s been used for thousands of years in India and other parts of the world. Ashwagandha is touted as an adaptogen, which means it helps the body cope with stress. It has also shown promise in treating anxiety, sleep problems and inflammation-related illnesses like arthritis and asthma.
What is ashwagandha?
Ashwagandha is a plant that grows in the Himalayas, where it has been used for thousands of years. It’s also known as Indian ginseng, winter cherry and poison gooseberry.
In traditional Indian medicine, ashwagandha is used to treat anxiety and stress-related disorders such as insomnia and anxiety.
Benefits
Ashwagandha has a long list of benefits.
- Anti-inflammatory: Ashwagandha is one of the best herbs for inflammation, especially when it comes to relieving joint pain and arthritis. It can also help with skin conditions like rosacea and eczema.
- Sleep aid: If you struggle with insomnia or anxiety, ashwagandha might be able to help you get some shut-eye. It’s been found to reduce insomnia in people who are suffering from stress or anxiety disorders, according to this study published in Ayu (2015).
- Stress relief: Studies have found that ashwagandha can reduce feelings of stress as well as cortisol levels (a hormone released when we feel overwhelmed), which is important for our overall health because high levels may contribute to weight gain and heart disease over time. A study published in Phytotherapy Research showed that participants who took 300 milligrams per day reported lower stress levels than those who took 100 milligrams per day over eight weeks; however, there wasn’t much difference between the two groups’ cortisol levels post-treatment—which means it wasn’t entirely clear whether higher dosage might result in more significant improvements here either way!
Potential risks of ashwagandha.
It’s important to note that while ashwagandha is generally safe when taken in the recommended dosages, it can cause some side effects. These include:
- Interactions with certain medications. If you’re taking medication for Parkinson’s disease, thyroid problems, heart arrhythmia, or diabetes, talk with your doctor before starting ashwagandha supplementation. There is a rare risk of these drugs interacting poorly with ashwagandha and causing more harm than good—or even possibly being fatal.
- Drowsiness and interference with sleep. Ashwagandha may make you feel tired or sluggish if you take it late in the day; this effect can last well into the next morning as well. It can also interfere with sleep quality by reducing REM (rapid eye movement) cycles in your brain during deep sleep stages; this reduces your ability to fall asleep quickly and stay asleep long enough to feel rested upon waking up the next morning
How to take ashwagandha and dosage.
- Take ashwagandha on an empty stomach to maximize absorption.
- Take it with food if you don’t want to experience digestive discomfort.
- Add milk, which has a calming effect on the nervous system, to your tea or smoothie (try almond milk for a nutrient-rich alternative).
- You can take ashwagandha daily or cycle it by taking it every other day for two weeks at a time before taking a break for one week. Remember to follow these directions when using any supplement, even if they’re marketed as all natural: Always check with your doctor before starting any new supplement regime! If you’re not sure what’s right for you, ask them about how often—and how much—of each supplement will work best for your unique needs.
What the research says.
In addition to the aforementioned studies, there have been some promising results when it comes to ashwagandha’s effects on the immune system. In one study, researchers found that ashwagandha supplements helped prevent autoimmune disorders in mice. Another study suggested that ashwagandha might be useful for fighting off cold and flu symptoms by reducing inflammation and boosting immune cells’ ability to fight pathogens.
As far as sleep goes: One small trial found that taking 300 mg of an ashwagandha extract before bed reduced anxiety levels in people with insomnia.
Another study looked at how well an herbal formula containing 5% withanolide A worked for people with rheumatoid arthritis (RA). The researchers found that after 12 weeks of treatment (1,000 mg per day), there was a significant decrease in pain intensity and disease activity score among patients who took this herbal combination daily compared with those who took placebo pills.
The bottom line.
Ashwagandha is a powerful herb with a long history of use in Ayurvedic medicine. It may not be right for everyone, so talk to your doctor before using it. There are some potential risks associated with using ashwagandha and you should be aware of these if you are thinking about taking this herbal supplement regularly.
When used as recommended, ashwagandha is generally considered safe and effective as an herbal remedy by both doctors and consumers alike. However, there are many factors that can affect how effective it will work for each individual person, so make sure to talk with your doctor before starting any new regimen or replacing one medication with another (even if its natural).
Ashwagandha may help relieve stress, reduce the symptoms of depression, ease inflammation and promote sleep quality. However, more high-quality studies are needed to verify these potential benefits.
Ashwagandha is a herb that has been used in Ayurvedic medicine for centuries. It’s traditionally used to promote relaxation and reduce stress, as well as ease sleep quality and symptoms of insomnia by reducing anxiety. It may also help with depression and inflammation.
While ashwagandha is generally safe for use, there are certain people who should not take this herb due to its potential interactions with other medications or health conditions. Consult your doctor before using ashwagandha if you have any existing health conditions or are taking any medications, so they can determine whether it’s safe for your unique situation.
Conclusion
Ashwagandha is a powerful herb that has been studied for its ability to relieve stress, reduce inflammation and boost mood. While it’s still unclear exactly how ashwagandha works in your body, there is some evidence that it may have anti-inflammatory effects and help lower blood pressure. However, more research needs to be done before doctors can recommend this supplement as a treatment option for any specific condition or disease.
