Over the last few years Ashwagandha has gained a lot of publicity and popularity trending on TikTok and social media for anxiety, sleep deprivation and for regular athletes and gym goers. Now you can find Ashwagandha in your lattes, juice shots and protein powders. So, is Ashwagandha all that its cut out to be?
In Ayurveda, Ashwagandha, also known as Withania Somnifera or Indian ginseng, is a remarkable adaptogen which has stood the test of time and revered for centuries, helping people to restore balance, boost vitality and find calm amidst the chaos of life. It has earned its place as the cornerstone of holistic health.
In this post, we're going to dive deep into the many ways Ashwagandha can support your health and well-being. As well as look at when this herb can also become potentially toxic. When taking any superhero herbs and natural remedies we must always bear in mind that anything good can also have the potential to be bad based on which, what for and when it is taken. So, grab a cup of herbal tea, and let’s explore the benefits of this powerful herb, before I tell you when to err on the side of caution when considering taking it.
1. Stress Relief and Anxiety Management: Find Your Inner Calm
In today’s fast-paced world, stress has become a common companion for many. But what if there was a natural way to help manage stress and restore your inner calm? If you’re looking for a natural way to unwind and protect yourself from the harmful effects of chronic stress, Ashwagandha might just be your new best friend.
How Ashwagandha Eases Stress and Anxiety
Ashwagandha is classified as an adaptogen, meaning it helps the body adapt to stress by regulating cortisol, the hormone responsible for stress response. Research shows that Ashwagandha can lower cortisol levels, reduce feelings of stress, and improve overall well-being.
A 2019 clinical trial published in the Journal of Evidence-Based Complementary & Alternative Medicine found that participants who took Ashwagandha for 60 days experienced a significant reduction in stress and anxiety levels compared to those who received a placebo.
2. Boosting Energy and Stamina: Reclaim Your Vitality
Feeling drained and fatigued, even after a good night’s sleep? Ashwagandha can help revitalize your energy levels, leaving you feeling more energized and ready to tackle whatever life throws at you.
How Ashwagandha Enhances Energy
Ashwagandha works by supporting the adrenal glands, which play a key role in energy production. By improving adrenal function, Ashwagandha helps increase energy levels, stamina, and endurance.
In a study published in the Indian Journal of Psychological Medicine, participants who consumed Ashwagandha for 8 weeks reported improved energy levels and a 28% increase in overall well-being. The herb’s ability to reduce fatigue and enhance physical performance has made it a popular choice among athletes as well.
Whether you’re looking to enhance your athletic performance or simply get through your day with more energy, Ashwagandha can provide the natural boost you need.
3. Enhancing Cognitive Function: Sharpen Your Mind
Memory fog, lack of focus, and cognitive decline are concerns many of us face as we age. The good news is that Ashwagandha has been shown to support brain health and cognitive function.
How Ashwagandha Boosts Brainpower
Ashwagandha is rich in antioxidants that protect the brain from oxidative stress, a major contributor to cognitive decline. It also promotes the regeneration of nerve cells and improves communication between brain cells, leading to enhanced memory and cognitive abilities.
A 2017 study published in the Journal of Dietary Supplements revealed that participants who took Ashwagandha extract for 8 weeks showed significant improvements in memory, attention, and information processing speed.
If you’re looking to keep your mind sharp and your memory strong, incorporating Ashwagandha into your daily routine could be a game-changer.
4. Immune System Support: Fortify Your Defences
A robust immune system is your body’s first line of defence against illness. Ashwagandha’s immune-boosting properties make it an essential herb for maintaining overall health and preventing disease.
How Ashwagandha Strengthens Immunity
Ashwagandha has been shown to enhance the production of white blood cells and improve the activity of natural killer cells, which are crucial for fighting infections. Its adaptogenic properties also help modulate the immune response, ensuring that the body can effectively combat pathogens without overreacting.
According to a study published in Phytotherapy Research, Ashwagandha extract was found to significantly increase the activity of immune cells, leading to improved resistance against infections and a stronger overall immune system.
Whether you’re looking to prevent illness or speed up recovery, Ashwagandha can help keep your immune system strong and resilient.
5. Balancing Hormones: Support for Thyroid and Adrenal Health
Hormonal imbalances can lead to a host of issues, from mood swings to weight gain. Ashwagandha has been shown to support hormonal health, particularly in relation to the thyroid and adrenal glands.
How Ashwagandha Balances Hormones
Ashwagandha’s adaptogenic properties help regulate the production of hormones, particularly cortisol and thyroid hormones. It has been found to support healthy thyroid function, making it beneficial for those with hypothyroidism. Additionally, by reducing cortisol levels, Ashwagandha can help alleviate symptoms of adrenal fatigue and restore hormonal balance.
A study published in *The Journal of Alternative and Complementary Medicine* demonstrated that Ashwagandha supplementation led to significant improvements in thyroid hormone levels in individuals with subclinical hypothyroidism.
If you’re dealing with hormonal imbalances or thyroid issues, Ashwagandha may offer the natural support you need to restore balance and feel your best.
6. Promoting Restful Sleep: Say Goodbye to Insomnia
Struggling to get a good night’s sleep? Ashwagandha has been traditionally used in Ayurveda to promote restful sleep and alleviate insomnia.
How Ashwagandha Improves Sleep Quality
Ashwagandha’s ability to reduce stress and anxiety directly contributes to better sleep quality. It also contains compounds like Tri ethylene glycol that have a sedative effect, helping you fall asleep faster and enjoy deeper, more restorative sleep.
In a study published in Cureus, participants who took Ashwagandha extract for 6 weeks experienced significant improvements in sleep quality and duration compared to those who took a placebo.
If sleepless nights are leaving you tired and irritable, Ashwagandha could be the natural remedy to help you enjoy the deep, restful sleep you deserve.
7. Enhancing Physical Strength and Muscle Growth: Building a Stronger You
For those looking to enhance physical strength and muscle growth, Ashwagandha offers powerful support.
How Ashwagandha Boosts Physical Performance
Ashwagandha has been shown to improve muscle strength, increase muscle mass, and enhance recovery time after exercise. It does this by reducing exercise-induced muscle damage and supporting the production of testosterone, a hormone essential for muscle growth and strength.
A 2015 study published in the Journal of the International Society of Sports Nutrition found that men who took Ashwagandha root extract experienced significant gains in muscle mass and strength compared to those who took a placebo.
Whether you’re an athlete or just someone looking to get in better shape, Ashwagandha can help you achieve your fitness goals by boosting muscle strength and supporting recovery.
How to Incorporate Ashwagandha into Your Daily Routine
Now that we’ve explored the countless benefits of Ashwagandha, you might be wondering how to incorporate this powerful herb into your daily routine. Here are a few ideas:
Ashwagandha Powder: Mix a teaspoon of Ashwagandha powder into your morning smoothie, tea, or warm milk. Traditionally, it’s taken with warm milk and honey before bed to promote restful sleep.
Ashwagandha Capsules: If you prefer convenience, Ashwagandha capsules are an easy way to get your daily dose. Follow the recommended dosage on the packaging.
Ashwagandha Tincture: Add a few drops of Ashwagandha tincture to water or juice and take it daily.
Ashwagandha Tea: Brew Ashwagandha root tea by boiling the root in water for about 10 minutes. Add a touch of honey for flavour.
Contraindications and When to Use Ashwagandha with Caution
While Ashwagandha is a remarkable adaptogen and generally safe for most people, there are certain situations where it should be taken under the supervision of your health practitioner.
Your current health and medication:
Pregnant or breastfeeding women should avoid Ashwagandha as it may cause complications. Those with hyperthyroidism, autoimmune conditions, or on medications for thyroid issues should consult a healthcare provider before using Ashwagandha, as it can influence hormone levels. Additionally, Ashwagandha may interact with sedatives, immunosuppressants, or medications that affect blood sugar and blood pressure, so it’s important to consult an Ayurvedic Practitioner or your health provider if you are on these treatments and currently taking medication. Always start with a lower dose to see how your body reacts and consult a healthcare professional if you have any concerns.
Sourcing Ashwagandha:
In Ayurvedic medicine, the root of the Ashwagandha plant is primarily used due to its potent adaptogenic properties that help balance the body's stress response, support immunity, and enhance vitality. The root is rich in bioactive compounds like withanolides, which are responsible for its therapeutic effects.
However, many supplements on the market are made from, using the whole Ashwagandha plant, including the leaves and berries, which can be toxic. The leaves contain higher concentrations of certain alkaloids that may cause gastrointestinal issues or other adverse effects when consumed in large amounts. Therefore, Ayurveda traditionally focuses on the root to harness Ashwagandha's benefits safely and effectively.
Why Triveda’s Ashwagandha Capsules Use Only Organic, Wild-Crafted Roots for Maximum Safety and Efficacy
At Triveda, we craft our Ashwagandha capsules using only the organic, wild-crafted roots of the Ashwagandha plant. By focusing solely on the root, we ensure that our capsules deliver maximum therapeutic benefits without the risk of toxicity that can come from using the whole plant. Our commitment to sustainability means that the Ashwagandha we use is harvested in a way that protects and preserves the environment, so you can enjoy the best of Ayurveda with peace of mind.
If you would like to incorporate Ashwagandha into your daily life under the guidance of our Ayurvedic Practitioner, book an online consultation here or contact us to book a consultation at our Harrow Clinic.
Ashwagandha is more than just an ancient herb—it’s a powerful ally in your journey toward holistic health and wellness. From reducing stress and anxiety to boosting energy, cognitive function, and physical strength, Ashwagandha offers a wide range of benefits that can support your overall well-being.
