Ashwagandha: Health Benefits, Side Effects & How to Use

Ashwagandha: Health Benefits

Ashwagandha is a plant that has been used in traditional Indian medicine for centuries. It’s also known as Indian ginseng, and it’s been used to help with a variety of health conditions.

Ashwagandha is an adaptogen, which means it helps your body adapt to stress. It can help you manage anxiety, depression, and insomnia. It can also help you recover from illness or injury more quickly.

Ashwagandha is a natural way to help your body stay healthy and strong. You can take it as a supplement or use it in cooking.

Learn more about ashwagandha and how you can use it to improve your health!

Ashwagandha (Withania somnifera) is also known by the name of Indian Winter Cherry or Indian Ginseng. It is one of the most notable Ayurvedic herbs, used as a Rasayana due to its vast-ranging health benefits. Rasayana term is often used for a herb that promotes both physical and mental well-being. 

Ashwagandha is also an adaptogen or an anti-stress agent. It has been known to support, strengthen, revitalize and replenish our bodily functions. For ages, ashwagandha has been used as a traditional medicine to manage various health conditions and is regarded as the ‘King of Herbs’. 

Ashwagandha: Benefits & Uses

Several studies have been administered to analyze the effects of ashwagandha on the human body. Let us review some of its science-based health advantages.

  1. Relieve stress and anxiety: As discussed earlier, ashwagandha is a potent stress buster. Clinical trials have shown its ability to reduce stress and anxiety levels by suppressing cortisol stress hormone levels. 
  2. Boost energy levels: If you are constantly low on stamina and even performing daily tasks is a challenge, consider including an ashwagandha supplement. It acts as an energy promoter and improves overall vitality. 
  3. Increase muscle size and strength: Studies suggest that ashwagandha is beneficial for active people involved in intense workout sessions. A study observed that the herb effectively reduced body fat, post-workout muscle damage, and improved muscle strength and overall body composition. 
  4. Diabetic-friendly: People with high blood sugar levels can also use ashwagandha powder as it has been shown to prevent blood fluctuations, increase insulin secretion and improve insulin sensitivity in the body.
  5. Anti-inflammatory: Ashwagandha is a powerful pain reliever. It possesses anti-inflammatory properties that help reduce joint pain and suppress the levels of inflammatory markers, making it a boon for people with joint pain or rheumatoid arthritis.
  6. Heart-friendly: Ashwagandha was found to reduce harmful LDL cholesterol levels and improve blood pressure among chronically stressed individuals in a study. Thus it is believed to improve heart health and lower the risk of heart diseases. 
  7. Improve testosterone levels: Testosterone hormone production among males tend to decline with age. Lower levels of testosterone affect energy levels, fertility and overall reproductive health. Ashwagandha helps balance sexual hormones, improve sperm quality and fertility health.
  8. Support brain health: Want to improve your memory, focus and attention span? Try including ashwagandha powder in your routine. In addition, the antioxidants present in ashwagandha also protect our nerve cells from the harmful effect of free radicals. 
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Ashwagandha: Health Benefits, Side Effects & How to Use 7

Ashwagandha: Side-Effects

Ashwagandha is mostly tolerable, safe and there are no known significant side effects. However, the following are advised to consult an expert before using the ashwagandha supplement.

  1. Pregnant and lactating women.
  2. People on medications like thyroid, diabetic medicines, etc. 
  3. People with pre-existing medical conditions related to liver or kidney.
  4. A person soon undergoing surgery or with weak immunity.
  5. People with specific grass allergies.

How to take ashwagandha?

Ashwagandha root extract is popularly available in capsules, powder, gummies, liquid drops or tablets, and you can go for any form as per your preference. The dosage may vary from person to person and usually ranges between 500-1000 mg per day. Large amounts might result in abdominal discomfort, nausea and diarrhoea. If you plan to take ashwagandha for any medical condition, consult a doctor for a suitable dosage.

One can simply swallow ashwagandha tablets or capsules with water, and the powder or liquid form can also be mixed in milk or smoothie. You can take ashwagandha at any time of the day, including early morning empty stomach, with meals or bedtime. 

Which is the best ashwagandha brand in India?

Ashwagandha supplements are widely available in the market. Here are a few best ashwagandha powder and capsules that one can consider.

Nutrabay Wellness Ashwagandha Extract: It is one of the best sellers at Nutrabay and provides 1000 mg pure ashwagandha extract per serve. These ashwagandha capsules come in vegan-friendly capsules; they are free from any fillers or additives and is safe for everyone.

Nutrabay Wellness Ashwagandha Extract (Withania Somnifera) 1000mg

Foresta Organics Men X Health: This product is made with natural ingredients to promote overall health and wellness. In addition to ashwagandha, it also contains natural extracts of herbs like shilajit, kaunch, safed musli and akarkara. The product is suitable for men to enhance male fertility, suppress stress, boost physical performance and improve testosterone levels.

Foresta Organics Menz-X Health with Shilajit, Ashwagandha, Kaunch & Safed Musli

BigMuscles Nutrition Organic Ashwagandha: If you are looking for an organic ashwagandha, go for this. The presence of black pepper extract makes these ashwagandha tablets unique and aid in enhanced absorption. It is a perfect supplement to cope with stress and reduce the risk of stress-related diseases.

Bigmuscles Nutrition Ashwagandha Organic  (800 mg)

Fast&Up Ashwagandha: It is a natural vitality booster that contains 600mg of ashwagandha and 5% withanolides. Each bottle contains 60 capsules that are USDA Organic certified made from highly bioavailable root extract. The product is formulated with faster nutrient absorption without sugar, gluten, soy and is 100% vegetarian.

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To conclude, ashwagandha is a potent regenerative herb that exerts various health-promoting actions on the body, such as anti-stress, anti-tumour, antioxidant, anti-inflammatory, and anti-arthritic. It is safe to consume by anyone and readily available in the dietary supplement form. Make sure to opt only for certified and natural ashwagandha supplements free from heavy metals and harmful additives to improve your health and quality of life.

What is the best way to use ashwagandha?

Most people take ashwagandha as a capsule or powder that can be taken at any time of the day. You may wish to incorporate it into your nightly routine to promote good sleep habits. Alternatively, you may find taking it in the morning suits your routine better.

How should I take ashwagandha for best results?

Studies on ashwagandha have used dosages of 250–600 mg/day of a root extract. The most common dosing protocol is 600 mg/day divided into two doses, with one taken in the morning with breakfast and the other in the evening. Evidence suggests that 600 mg/day is superior to lower doses for improving sleep.

When should I take ashwagandha side effects?

Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems might occur. When applied to the skin: There isn’t enough reliable information to know if ashwagandha is safe or what the side effects might be. Pregnancy: It is likely unsafe to use ashwagandha when pregnant.

How should I take ashwagandha for maximum benefit?

Take 1 Ashwagandha capsule or tablet twice a day with milk or warm water after 2 hours of meals along with your existing treatment.

What’s the best time to take Ashwagandha?

the morning

But when is the best time of day to take ashwagandha? To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.

Can I take Ashwagandha in empty stomach?

Can ashwagandha be taken on an empty stomach? Ashwagandha can be taken on an empty stomach and some people find that it works better that way. It can also be paired with a small snack if you are concerned about digestive discomfort.

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