Ashwaganda (also known as Somnifera dunal) is an adaptive herb that is popular in Ayurvedic medicine. It has been used for more than 2500 years. In fact, it is the most widely used and studied adaptogen.
Ashwaganda is valued for its thyroid modulating, neuroprotective, anxiolytic, antidepressant and anti-inflammatory properties, which are just a few of its many benefits.
In India it is known as stallion power because it was traditionally used to strengthen the immune system after illness. It is also called Indian ginseng because it has the ability to increase your stamina and act as a natural anti-stress, and these are not the only benefits of Ashwaganda.
In fact, it is the ability of the plant to act as an anti-stress agent that makes it so popular. Like all adaptogenic herbs, the body helps maintain homeostasis even in times of emotional or physical stress.
But many of the benefits of Ashwaganda don’t stop. This powerful herb has shown incredible results in lowering cortisol levels and balancing thyroid hormones.
In addition, it is used for mood disorders and to prevent degenerative diseases, as it also seems to help combat these diseases.
What is Ashvaganda?
The ashwagandha plant is botanically known as the root of the Unania sleeping pill. He is a member of the Solanaceae (nightshade) family. Ashwaganda root is also called Indian ginseng, winter cherry and sleeping pill root.
Ashwaganda root and leaves are most commonly used for their medicinal properties, and the presence of pineapples – a group of steroid lactones – contributes to the beneficial health effects of the herb. These anodes include Vitamin A, Vitanolid D and Vitanon.
The literal meaning of the word Ashwagand is the smell of a horse, because, as they say, fresh grass roots smell like a horse. As the story goes, people believe that eating it can also develop a horse’s strength and vitality.
In Latin, the name of the Somnifer species can be translated as to induce sleep.
More than 200 studies have been carried out into the benefits of Ashwaganda, including its possibilities:
- Improvement of thyroid function
- Treatment of adrenal fatigue.
- Reducing anxiety and depression
- relieve stress
- Increase your stamina and resistance
- Cancer prevention and treatment
- Reduction of degeneration of brain cells
- Blood sugar stabilization
- Lowering cholesterol
- increased immunity
Ashwaganda is an important plant in Ayurvedic medicine because it has many purposes and benefits for many systems in the body, including the immune, neurological, endocrine and reproductive systems. It is often used as Ashwaganda oil (sometimes also called Ashwaganda essential oil).
The main goal of Ayurvedic medicine is to help people stay healthy without suffering, without having to prescribe medication or perform complicated operations.
In this 5,000 year old system, the Ashwaganda herb is used as a household remedy to alleviate a number of diseases and maintain balance in the body.
Studies published in the journal Alzheimer’s Research and Therapy show that ayurvedic medicinal plants have been the most productive source for drug development. Many ayurvedic herbs, such as the aswaganda root, have been shown to be good for alleviating a number of health problems.
In Ayurvedic medicine this herb is called Rasayana. This means that it is used to promote physical and mental health, to protect the body from disease and harmful environmental factors and to slow down the ageing process.
In India, it has been used for centuries as a broad-spectrum drug, but recently scientists have discovered that it has anti-inflammatory and antioxidant properties that play an important role in many of the benefits of Ashwaganda.
Advantages and use
What are the benefits of Ashwaganda for men and women? There are benefits for the thyroid gland, anxiety and weight loss, among others.
Here are some of the most important applications once the problem is solved, with support for studies highlighting the usefulness of peat turf:
1. Improves inactive thyroid function
One of the most amazing aspects of adaptogenic herbs is that they help people with thyroid problems. Ashwagandha has been shown to promote thyroid inactivity in people diagnosed with Hashimoto’s disease or hypothyroidism.
For millions of people with thyroid problems, many of whom don’t even know it, this could be the solution they’ve been waiting for. These benefits of the ashtray for thyroid health also explain the benefit of the herb for weight loss, because thyroid problems can cause weight fluctuations.
In a pilot study, conducted in 2017 and published in the journal Alternative and Complementary Medicine, the benefit of Ashwagandhi in the treatment of patients with subclinical hypothyroidism was investigated. In 50 participants, thyroid disorder was diagnosed, but no clear symptoms of thyroid disease were found.
For eight weeks, the treatment group received 600 milligrams of Ashwaganda root extract per day, and the control group received starch as a placebo. Researchers found that this extract significantly improved the level of serum hormones that stimulate the thyroid gland (TSH) and thyroxin (T4) compared to placebo.
It has been concluded that the herb may be useful in normalizing thyroid levels in patients with hypothyroidism.
Another study published in the Journal of Ayurveda and Integrative Medicine also showed that Ashwagandha has thyroid stimulating properties. In this study, patients with bipolar disorder used grass for eight weeks to improve their cognitive function.
Laboratory tests showed that some of these patients had an increase in T4 during treatment, although this was not the original goal of the study. Studies show that Ashwagandha increases thyroid function and therefore may not be suitable for people with hyperthyroidism, such as Graves disease.
2. Reduces adrenal fatigue
Research shows that Ashwagandha can help maintain adrenal function and overcome adrenal fatigue. Your adrenal glands are the endocrine glands responsible for releasing hormones, especially cortisol and adrenaline, in response to stress.
If your adrenal glands are overburdened by excessive emotional, physical, or mental stress, it can lead to a condition called adrenal fatigue.
When your adrenal glands are depleted, they can also interfere with other hormones in your body, including progesterone, which can cause sterility and lower levels of DHEA, a hormone associated with longevity and maintaining a strong body.
3. Combination of stress and anxiety
One of the best-known benefits of Ashwaganda is its ability to act as a natural remedy for anxiety. In a study published in PLOS One in 2009, Ashwagandha was found to be similar to conventional drugs, lorazepam and imipramine, with no side effects.
In a 12-week controlled study, 75 participants were anxiously divided into two groups, one group receiving naturopathic care and the other group receiving a standardised psychotherapeutic intervention. The naturopathic care team received nutritional advice, deep breathing relaxation techniques, standard multivitamin preparations and 300 milligrams of Ashwaganda twice daily.
The psychotherapeutic intervention group received psychotherapy twice a day, deep breathing relaxation techniques and placebo pills.
When measuring the anxiety level after a period of 12 weeks, the Ashwaganda group had a 55% decrease in anxiety and the psychotherapeutic group a 30.5% decrease.
Significant differences were also found between the two groups in terms of mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the Ashwagon group showing a strong clinical benefit.
In addition to these positive results, the researchers noted that there were no serious negative consequences in any of the groups. The main advantage of Ashwaganda is the absence or minimum number of ancillary reactions at reception.
Conversely, antidepressants and anti-anxiety medications, etc. cause drowsiness, insomnia, loss of sexual desire and increased appetite.
4. Improvement of depression
Ashwagandha benefits not only people who suffer from anxiety and chronic stress, but also people who show signs of depression. Grass increases resistance to stress, and studies show that it improves people’s self-esteem as a result.
In 2000, an experimental study in rats, Ashwagandha, was compared with the antidepressant imipramines. Researchers found that it had an antidepressant effect similar to imipramine when rats were exposed to behavioral problems and learned about impotence testing.
It has been concluded that Ashwaganda can be used as a mood stabilizer in clinical depression.
5. Steady-state blood glucose values
Ashwaganda has been investigated for its antidiabetic effect, which is possible due to the presence of phenolic compounds, including flavonoids. Studies show that flavonoids have hypoglycemic activity, and a rodent study showed that the Ashwaganda root and leaf extract helped achieve normal blood glucose levels in diabetic rats.
An animal study, published in biochemical and molecular biology reports, has shown that Ashwagandha, when given to rats, inhibits fructose-induced glucose increase, insulin resistance and inflammation.
These data suggest that ashwaganda extract may be useful in improving insulin sensitivity and reducing inflammation markers in humans.
6. Support for the fight against cancer
Research shows that Ashwagandha has a promising anti-tumour effect, could help reduce the growth of tumour cells and prevent the growth of cancer cells.
This extract has been shown to help slow the spread of cancer cells, especially those of the breast, lungs, stomach and colon, which are among the most important cancers in the world. Ashwagandha is believed to help prevent the growth of cancer cells, mainly because of its immunodeficiency and antioxidant properties.
In addition to the anti-cancer benefits of Ashwaganda, which have been proven in numerous studies, researchers also suggest that the herb can help reduce the side effects of anti-cancer drugs, which can reduce insensitivity and quality of life.
According to a review published in the African Journal of Traditional, Complementary and Alternative Medicines, Ashwagandha acts as an immunomodulator that can increase the life expectancy of cancer patients who are at high risk of decreased immunity.
An animal study published in the journal of Ethnopharmacology shows that supplementation with Ashwaganda correlates with an increased number of white blood cells in the body. This indicates that the immune system is better able to protect the body against diseases and harmful intruders when this herb is used.
The decrease in the number of white blood cells in the body after chemotherapy is very worrying as it entails a much higher risk of health problems such as infections for cancer patients. This plant can therefore complement conventional cancer treatments.
7. Reduces the breakdown of brain cells and improves memory
Emotional, physical and chemical stress can have harmful effects on the brain and nervous system. Recent research shows that Ashwagandha is not only intended to reduce stress, but also to protect the brain against cellular degeneration, which can lead to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
One of the main reasons why it is so effective in treating the brain is that it contains powerful antioxidants that destroy the free radicals that cause aging.
Vithaferin A and ghanolide D are the two main ghanols in Ashwagand, which are used to improve cognitive functions. Fethanolids are natural steroids normally found in plants of the Paslenov family.
When these steroids were injected into rodents to test their cognitive and restorative abilities, researchers showed that they help stimulate cell growth, reverse behavioral deficits and accumulate plaque, and reduce the beta-amyloid load, which is essential for the development of Alzheimer’s disease.
A pilot study published in 2017 in the Journal of Dietary Supplements showed that Ashwagandha effectively improves both the immediate and general memory of people with mild cognitive impairment.
The grass has also improved attention, processing speed and mental capacity. The study involved 50 adults who received 300 milligrams of Ashwaganda root extract or a placebo within eight weeks. Researchers concluded that the Ashwaganda treatment can improve memory and other cognitive skills.
8. Stress on immune function
Since Ashwagandha acts as an adaptogen, capable of breaking down stress hormones in the body, it can help strengthen the immune system and reduce inflammation in the body. Animal and laboratory studies show that they can improve immune function by increasing the production of immunoglobulins.
It can also help create an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By reducing the immune system when it is weakened, this adaptive herb can be a useful aid in the treatment of various inflammatory diseases.
9. Increases endurance and resistance
Research shows that Ashwagandha can increase stamina during training by strengthening brain function and relieving body aches and pains. Thanks to its positive calming energetic effect on the brain and its ability to reduce stress hormones, it is being investigated to improve concentration, motivation and endurance.
In 2015, a double-blind, randomized, placebo-controlled study was conducted in India to investigate the effectiveness of Ashwaganda extracts in increasing cardio-respiratory endurance in 50 healthy adult athletes.
During the 20-minute shuttle test the oxygen consumption of each participant was measured during maximum physical activity. Participants were also given a questionnaire about their physical health, mental health, social relationships and environmental factors to assess changes in their quality of life after Ashwaganda treatment.
Scientists discovered that Ashwaganda extract increased the endurance of the cardiorespiratory system after eight and twelve weeks of treatment and significantly improved the quality of life of the participants in the extract group.
10. Helps to increase muscle strength
Perhaps one of the amazing benefits of Ashwaganda is its ability to increase muscle mass and strength. Therefore, it can be a useful tool for people doing resistance training and other forms of physical activity that can be stressful for the muscles.
A study published in 2015 in the journal of the International Society of Sports Nutrition indicates that the addition of Ashwaganda is accompanied by a significant increase in muscle mass and strength. The eight-week study involved 57 men aged 18 to 50 who had little experience in training the resistance.
The men in the treatment group took 300 milligrams of Ashwaganda root extract twice a day, while the control group took starch-based placebos.
Researchers found a significant increase in muscle strength in the treatment group during the development of the spine and leg elongation. Those who received Ashwaganda also showed a significantly greater growth in arm and pectoral muscle size, a significantly greater reduction in muscle damage caused by exercise, higher testosterone levels and a greater reduction in body fat.
Even with an increase in muscle mass, the joints need to be strong in order to work to maximum effect. Ashwaganda also seems to be helping in this area.
Clinical studies of general joint pain and joint pain associated with rheumatoid arthritis have shown extremely positive results, with the herb relieving severe pain and having no documented side effects.
11. Helps improve sexual function and fertility
In Ayurvedic medicine Ashwagandha is used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to increase testosterone levels and improve male fertility.
A pilot study published in BioMed Research International has determined the efficacy and safety of 300 milligrams of Ashwaganda root extract supplement twice a day for eight weeks to improve sexual function in 50 healthy women. The researchers found that, compared to placebo, the treatment group showed significantly greater improvements in sexual function scores, particularly in the areas of arousal, lubrication and orgasm.
Another study was conducted to analyze the activity of Ashwaganda sperm in patients with low sperm concentrations and possible male infertility. The study involved 46 men who received either 675 milligrams of Ashwaganda in three doses per day for 90 days or placebo.
At the end of the treatment period, sperm parameters and serum hormone levels were evaluated. The researchers found that among the participants treated with Ashwaganda there was a 167% increase in sperm count, a 53% increase in sperm volume and a 57% increase in sperm motility. In the placebo group the improvement was minimal.
In addition, in 2010 a study was published in the journal Fertility and Sterility which states that taking Ashwaganda supplements can increase testosterone levels in 75 men who have undergone an infertility test. It also reduces oxidative stress and improves the content of various antioxidants in the treatment group.
According to research published in the International Journal of Home Science, 1000 milligrams of dry root powder from Ashwaganda contains
- 2.5 calories
- 0.04 grams of protein
- 0.032 grams of fibre
- 0.05 grams of carbohydrates
- 0,03 milligram iron
- 0,02 milligram calcium
- 0.08 microgram carotene
- 0,06 milligram vitamin C
Ashwaganda contains many useful elements, including flavonoids and antioxidants such as catalase, superoxide dismutase, and glutathione, which is known as the mother of all antioxidants.
It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignin and triterpene. These valuable substances allow the herb to participate in pharmacological activities and are responsible for the many benefits of Ashwaganda.
Type, use and posology
Ashwaganda food supplements are available on the internet as well as in natural food and vitamin stores. I wonder how you got an axle truck?
The most popular form of the herb is root extract, but leaf extracts are also available. The extracts are available in capsule and powder form. The root and even the leaves are often used to make asthma tea.
When purchasing Ashwagand additives, ensure that they are standardized for human consumption. The ethanolic content must be between 1 % and 10 %, but not all additives are labelled with this information.
The purchase of a high-quality Gold Star additive is the best way to guarantee a product with a high mineral content. The higher the ananolide content, the stronger the effect of the supplement.
Of course organic Ashwagandha is preferable to inorganic Ashwagandha.
When the car is filled with organic ash containing energy or other products, the total recommendation starts at 300-500 milligrams per day, with a particle content between 5 and 10 percent. Increase the dose of Ashwaganda slowly, paying attention to possible negative consequences.
Many dietary supplements are recommended in the range of 1000-1500 milligrams per day at a full dose. Various sources claim that the optimal dosage of ash and slag waste can be as much as 6000 milligrams per day.
It is wise to do this under the supervision of a naturopath or doctor, and the time you take Ashwaganda depends on why you take it.
The study, published in the journal Ayurvedic and integrative medicine, showed that Ashwagandha in capsule form with a gradual increase in dose from 750 milligrams per day to 1250 milligrams per day is well tolerated and safe for biochemical organs and haematological tests. It has succeeded in improving the quality of sleep, lowering cholesterol levels and increasing muscle strength.
Ashwandha may not have the most attractive smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and produce a healing tonic. You can try adding Ashwaganda to your energy ball, turmeric or pumpkin latte recipe or even to your cocktail.
Drinking Ashwaganda tea is also a popular way to eat grass, and you can add organic honey to enhance your taste.
How long does the Ashwaganda work? It can take two weeks or more to see the benefits of Ashwaganda, so be consistent. It will take some time before the damage caused by chronic stress and elevated cortisol levels can be repaired.
There is not enough evidence that long-term use of herbs is safe, but there are several studies covering treatment periods of several months.
Ashwaganda vs. Mack Ruth vs. Ginseng
- Ashwaganda, poppy root and ginseng have been used for centuries for their medicinal properties.
- These three plants contain powerful antioxidants and are known to improve memory and brain function, stimulate mood, improve sexual function, regulate blood sugar, reduce inflammation and increase energy levels.
- These three plants are widely available in the form of extracts, capsules and powders, most of which are made from plant roots for therapeutic purposes.
- These three plants have a very different taste. Ashwaganda is known for its bitter taste and horse smell. It therefore works best in capsule form or as a powder mixed with other foods. The poppy root has an earthy, nutty taste, and ginseng has a bitter, pungent taste.
- Ginseng is widely used in traditional Chinese medicine, traces of poppy root go back to ancient Peruvians, and ashwagandha is the main product of ayurvedic medicine and one of the most popular ayurvedic herbs.
- The recommended dosages for each plant are different. For Ginseng the effective doses are between 200 and 900 milligrams per day, for Moon root between one and three tablespoons and for Ashwaganda between 1000 and 1500 milligrams per day.
Risks, side effects and interactions
Ashwaganda consists of lactones or steroid pineapples, including pineapple A, vitamin A and pineapple. These structures are unique to this grass.
They have different therapeutic effects and are responsible for many of the benefits of Ashwaganda.
Some parts of the plant contain more of these compounds than others, so when choosing an Ashwaganda extract, be careful where it comes from. Leaf extracts generally have a higher vitamin A content than root extracts.
When taken at doses suitable for therapeutic use, it is considered safe for humans. Some possible side effects of Ashwaganda are indigestion, vomiting and diarrhoea.
If you notice any of these side effects of Ashwaganda, stop taking the herb immediately.
It should never be used by pregnant or breastfeeding women. There are indications that this may lead to miscarriage and there is no information about the safety of breastfeeding while ingesting herbs.
Persons taking medication for diabetes, blood pressure, immunosuppressive medication, sedatives or medication for thyroid diseases should not take Ashwaganda without first consulting their doctor.
People with hyperthyroidism may experience an additional increase in thyroid function while taking herbs and should only do so under medical supervision if possible. As grass also works to change these conditions, harmful interactions can occur.
Ashwagandha can exacerbate the symptoms of autoimmune diseases such as multiple sclerosis, lupus and rheumatoid arthritis.
If you have an anaesthetic surgery, you should stop Ashwaganda at least two weeks before the operation if the grass slows down the central nervous system even more.
How do you avoid the negative side effects of Ashwagandha?
To get the most out of your additive, make sure you use it according to the instructions for use and follow the instructions for obtaining Ashwaganda. It is also advisable to start with a low dose and work on monitoring and evaluating tolerance.
In addition, do not forget to choose a high-quality nutritional supplement that maximises the health benefits of the ash cart while preventing the side effects of the ash cart capsules. Buy from a reputable retailer, read other consumers’ comments about Ashwagand and check the list of ingredients to choose a product that does not contain chemicals, additives or fillers.
It is also important to look for additives containing 1 to 10 % ananides, the main phytochemical compounds in the ashtray.
If you experience adverse effects from aswaganda root or aswaganda tea, you should consider lowering the dose to ensure that your symptoms persist. If you experience serious side effects, you should stop taking the medication and consult a doctor.
How safe is Ashwaganda?
How much as-propaganda do you have to take in a day? Is it safe to take Ashwaganda daily? And how long will it take Ashwaganda to get to work?
Although there is no official dosage recommendation for Ashwaganda, many recommend taking about 300-500 milligrams per day and up to 1000-1500 milligrams per day.
Although many sources recommend doses up to 6,000 milligrams per day, it is best to take a moderate dose unless advised by an experienced and trusted physician.
- Ashwaganda, botanically known as Vitaniya Somnifera, is an important herb in Ayurvedic medicine because it has many purposes and benefits for many systems of the body, including the immune, neurological, endocrine and reproductive systems.
- Because of its many advantages, Ashwaganda is one of the most widely used adaptogens. Among the health benefits of Ashwaganda, the most sought after and appreciated are improved thyroid function, higher energy levels, relief from adrenal fatigue, decreased cortisol, reduced stress and anxiety, improved depression, and much more.