Ashwagandha: Health benefits, side effects, and how to use

Ashwagandha is a herb that has been used for centuries in traditional Indian medicine. Also known as Withania somnifera, Indian ginseng, or winter cherry, ashwagandha is believed to possess many medicinal properties that can benefit the human body.

In recent years, ashwagandha has gained popularity in the Western world for its potential health benefits. From reducing stress and anxiety to improving brain function and boosting testosterone levels, this herb has been studied extensively for its therapeutic effects. Let's take a closer look at what ashwagandha is, its potential benefits, and how to take it.

What is Ashwagandha?

Ashwagandha is an herb that grows in India, the Middle East, and parts of Africa. The plant has small green flowers and produces red fruit that resembles a tomato. The roots of the plant are the part that is used for medicinal purposes. Ashwagandha root contains several active compounds, including withanolides, which are believed to be responsible for its therapeutic effects.

Ashwagandha is an adaptogen, which means it can help the body cope with stress. It is believed to work by reducing cortisol levels in the body, a hormone that is released in response to stress. Cortisol can have negative effects on the body, including increased blood pressure and a weakened immune system.

Potential Health Benefits of Ashwagandha

Reduces Stress and Anxiety

Ashwagandha has been shown to reduce stress and anxiety levels in people who take it regularly. A 2012 study published in the Indian Journal of Psychological Medicine found that ashwagandha significantly reduced anxiety levels in people with anxiety disorders.

Improves Brain Function

Ashwagandha has been shown to improve brain function in several ways. It has been shown to increase acetylcholine levels in the brain, a neurotransmitter that is important for learning and memory. Ashwagandha has also been shown to improve reaction time, attention, and cognitive skills in healthy individuals.

Boosts Testosterone and Fertility

Ashwagandha has been shown to boost testosterone levels in men, which can improve muscle mass, strength, and fertility. A 2010 study published in Fertility and Sterility found that men who took ashwagandha had significantly higher sperm counts and increased motility compared to those who took a placebo.

May Reduce Inflammation

Ashwagandha has been shown to have anti-inflammatory properties, which may help reduce inflammation in the body. A 2015 study published in the Journal of Ayurveda and Integrative Medicine found that ashwagandha reduced markers of inflammation in the body.

May Lower Cholesterol and Triglycerides

Ashwagandha has been shown to have cholesterol-lowering properties. A 2016 study published in the Journal of Dietary Supplements found that ashwagandha significantly reduced total cholesterol and triglyceride levels in people with high cholesterol.

How to Take Ashwagandha

Ashwagandha can be taken in several forms, including capsules, powders, and teas. The most common form is capsules, which are typically taken once or twice a day with food. It is important to follow the dosage instructions on the label or as directed by a healthcare professional.

Ashwagandha powder can be mixed with water, juice, or smoothies. It has a slightly bitter taste, so it is often mixed with sweeteners or other flavorings. Ashwagandha tea can be made by boiling the roots of the plant in water for about 15 minutes.

It is important to talk to a healthcare professional before taking ashwagandha if you are taking any medications or have any medical conditions.

In addition, pregnant and breastfeeding women should avoid ashwagandha, as there is limited research on its safety during these times.

Conclusion

Ashwagandha is an herb with a long history of use in traditional Indian medicine. It has gained popularity in recent years for its potential health benefits, including reducing stress and anxiety, improving brain function, boosting testosterone levels and fertility, and reducing inflammation, cholesterol, and triglyceride levels. Ashwagandha can be taken in several forms, including capsules, powders, and teas. However, it is important to talk to a healthcare professional before taking ashwagandha, especially if you are taking any medications or have any medical conditions. Overall, ashwagandha is a natural remedy that may offer several potential health benefits for those seeking alternative or complementary therapies.