Ashwagandha (Withania somnifera) is a medicinal herb traditionally used in Ayurvedic medicine, renowned for its adaptogenic properties, meaning it helps the body manage stress. It is also called “Indian ginseng” and has been used in Ayurvedic medicine for over 3,000 years. Ayurveda, which means “the science of life,” is a traditional system of medicine that originated in India. In Ayurveda, ashwagandha is classified as a Rasayana, which refers to herbs and substances that promote longevity and rejuvenation. It is prized for its potential to help the body adapt to stress and promote overall well-being. In modern clinical studies it has shown a positive effect on stress, anxiety and depression.
Top 7 Key Benefits of Ashwagandha:
Ashwagandha is a versatile herb with a long history of use in traditional medicine. Its potential benefits for stress reduction, cognitive function, and overall well-being make it a popular choice for those seeking natural remedies. In traditional Ayurvedic medicine it has been traditionally used to increase energy, improve concentration, and strengthen immunity. If you’re considering incorporating ashwagandha into your routine, read further to see how it can help you.
1. Reduces Stress and Anxiety
Ashwagandha is most well known for its ability to reduce stress, that is the primary reason I first started taking it. Multiple studies have found that Ashwagandha helps reduce cortisol levels, a stress hormone that increases during chronic stress. One study published in the Indian Journal of Psychological Medicine demonstrated a significant reduction in stress and anxiety in subjects taking 300 mg of Ashwagandha twice daily over 60 days, compared to a placebo group.
When life brings high levels of stress due to multitasking, family, and work responsibilities. Ashwagandha’s adaptogenic properties help the body manage stress by reducing cortisol levels, a hormone linked to stress.
2. Improves Sleep Quality
Since Ashwagandha helps reduce stress a beneficial byproduct is improved sleep. With its calming and adaptogenic effects It works by improving overall sleep latency (the time it takes to fall asleep) and enhancing sleep quality.
Ashwagandha has a calming effect on the central nervous system, which may help those who experience restlessness, racing thoughts, or difficulty winding down at night. This effect makes it useful for people who have trouble calming their minds before sleep. It is best to try taking it in a tea or supplement 30 minutes before bed.
3. Enhances Cognitive Function
Ashwagandha has been shown to boost memory and cognitive performance. Studies have shown improved cognitive function, including memory and attention in participants who took ashwagandha. The herb contains compounds called withanolides, which are believed to reduce oxidative stress in the brain, a key factor in age-related cognitive decline. It has the ability to stimulate neurogenesis, the process of forming new neurons in the brain, a crucial capability we lose as we age.
4. Boosts Hormonal Health
For men ashwagandha has shown promising results of boosting testosterone and increasing sperm quality and count. For women it has shown the ability to balance estrogen levels and improve the regularity of menstrual cycles, and reduce symptoms of polycystic ovary syndrome (PCOS). It mostly is able to accomplish these results by reducing cortisol levels and oxidative stress.
5. Supports Muscle Growth and Strength
Men and women who took Ashwagandha experienced significantly greater muscle mass and strength gains after resistance training compared to those who took a placebo. Ashwagandha promotes muscle growth by increasing testosterone levels, a critical hormone for muscle development in both men and women. It has the ability to boost protein synthesis, which is essential for repairing and building muscle tissues after a workout.
Studies have also shown Ashwagandha may increase your VO2Max, which is a measurement of the max amount of oxygen a person can use during intense activity. Higher Vo2Max has been directly correlated with a longer and better quality of life as we age.
6. Reduces Inflammation
Ashwagandha contains compounds like withanolides that have shown to have anti-inflammatory properties. Withanolides, in particular, have been studied for their ability to suppress pro-inflammatory cytokines. With its ability to reduce cortisol and directly helps by reducing oxidative stress and inflammation in the body.
7. May Help Regulate Blood Sugar Levels
Ashwagandha has been found to improve insulin sensitivity and lower blood sugar levels by improving the body’s sensitivity to insulin, a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells.
Stress is often the culprit for many of our chronic health conditions and finding ways to reduce that stress either through exercise, meditation or the added aid of a herb like Ashwagandha can help you keep your insulin and blood sugar levels in check.
Dosage and Safety
- Commonly recommended dosages range from 300 mg to 600 mg of ashwagandha extract, taken 1–2 times daily.
- Ashwagandha is generally considered safe, though it’s recommended to consult with a healthcare professional, especially for individuals who are pregnant, breastfeeding, or have autoimmune conditions.