Ashwagandha Wide-Ranging Health Benefits
Ashwagandha: An Ancient Adaptogen Herb with Wide-Ranging Health Benefits. Discover its nutritional profile, health benefits, and the best supplement form for maximum results.
Ashwagandha (Withania somnifera), also known as Indian ginseng, is an ancient herb that has been used for over 3,000 years in Ayurvedic medicine, a traditional system of medicine practiced in India.
It is native to the dry regions of Asia and is now cultivated in other parts of the world. Ashwagandha is a small shrub with yellow or red flowers that grows up to 1 m (3 ft) tall.
The roots and berries of the plant are used for medicinal purposes. Ashwagandha is an adaptogenic herb, which means it helps the body adapt to stressors and maintain balance.
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It has a unique taste profile that is described as bitter, pungent, and sweet. Ashwagandha is considered a rasayana or rejuvenative in Ayurveda, which means it promotes overall health and vitality.
Nutritional Profile:
Ashwagandha contains several active compounds including withanolides, steroidal lactones, and alkaloids, which contribute to its health benefits.
It is also rich in minerals such as zinc, iron, calcium, and potassium, as well as essential amino acids. The herb provides about 12 calories per gram, and 3% of the daily value of dietary fiber.
Ashwagandha Herb With Wide-Ranging Health Benefits
1. Reducing Stress and Anxiety
Ashwagandha’s adaptogenic properties make it an effective stress reliever. It helps reduce cortisol levels, the stress hormone that contributes to anxiety and other health problems. It has been shown to reduce symptoms of anxiety and stress in various clinical studies.
2. Improving Brain Health
It is a neuroprotective herb that enhances memory, cognition, and attention. It also protects the brain from oxidative damage and reduces inflammation in the brain. Ashwagandha may help improve symptoms of conditions such as Alzheimer’s disease, Parkinson’s disease, and depression.
3. Boosting Energy Levels
It helps boost energy levels by increasing hemoglobin production and oxygenating the blood. It also enhances physical endurance and vitality.
4. Enhancing Immune Function
Ashwagandha has immune-modulating properties, which means it strengthens the immune system and protects against infections. It may also have anti-inflammatory effects and reduce inflammation in the body.
5. Promoting Sleep
It helps promote restful sleep and improve overall sleep quality by reducing cortisol levels and increasing melatonin production. It may also help reduce symptoms of insomnia and sleep apnea.
6. Supporting Thyroid Function
Ashwagandha has potential therapeutic benefits for thyroid function, particularly in individuals with subclinical hypothyroidism or Hashimoto’s thyroiditis. It may help regulate thyroid hormones and reduce symptoms of hyperthyroidism.
7. Regulating Blood Sugar Levels
Ashwagandha may help regulate blood sugar levels by increasing insulin secretion and sensitivity, making it beneficial for individuals with type 2 diabetes or prediabetes.
8. Improving Menstrual Health
It helps regulate menstrual cycles, reduce symptoms of PMS, and improve fertility. It may also help relieve symptoms of menopause, such as hot flashes and mood swings.
9. Supporting Muscle Growth
Ashwagandha may help promote muscle growth and strength, particularly in individuals engaged in regular physical activity or weightlifting. It may also help reduce muscle damage and improve recovery after exercise.
10. Reducing Cancer Risk
Ashwagandha has potential anticancer properties and may help reduce the risk of certain types of cancer, such as breast, colon, and lung cancer, by reducing inflammation and oxidative stress in the body.
11. Supporting Cardiovascular Health
It may help support cardiovascular health by reducing inflammation, improving lipid profiles, and reducing blood pressure in individuals with hypertension.
12. Improving Digestive Health
Ashwagandha may help improve digestive health by reducing inflammation, improving motility, and relieving symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS).
Dosage and Safety:
The usual dosage of ashwagandha is 300-500 mg daily in divided doses or as directed by a healthcare practitioner. It is best to take it with food to enhance absorption.
Ashwagandha should not be taken by individuals with low blood pressure, thyroid conditions, or pregnant or breastfeeding women without consulting a healthcare practitioner first. If you have any concerns about using it or have any underlying health conditions, it’s always best to consult a healthcare professional before use.
The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)
Sources:
- Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects – https://pubmed.ncbi.nlm.nih.gov/32242751/
- Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia – https://pubmed.ncbi.nlm.nih.gov/34254920/
- Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials – https://pubmed.ncbi.nlm.nih.gov/36017529/
- Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial – https://pubmed.ncbi.nlm.nih.gov/28829155/
- Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions – https://pubmed.ncbi.nlm.nih.gov/28471731/
- An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda – https://pubmed.ncbi.nlm.nih.gov/22754076/