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Ashwagandha, also known as Indian ginseng or winter cherry, has been an integral part of Ayurvedic medicine for centuries. Ayurvedic practitioners have long recognized the powerful benefits of ashwagandha, particularly in terms of its rejuvenating properties and ability to restore balance in the body.
On reading about the long list of ashwagandha benefits for women in particular, I decided to delve into the research to learn what clinical studies had to say.
Here’s what I found about the potential benefits of ashwagandha and the scientific research behind its efficacy.
The Origins and Significance of Ashwagandha
Ashwagandha, scientifically known as Withania somnifera, is a small shrub native to India and Southeast Asia. It has been a cornerstone of Ayurvedic healing traditions, where it is considered the king plant of the herbal kingdom.
The name “ashwagandha” translates to “smell of the horse,” referring to both its distinct scent and its potential to enhance strength and stamina.
The enlightened rishis of ancient India regarded ashwagandha as one of the finest herbal medicines known to man, attributing it with remarkable rejuvenating properties.
Active Compounds in Ashwagandha
Ashwagandha contains several active compounds, including withanolides, alkaloids, and flavonoids. Withanolides are the main active compounds in Ashwagandha and are responsible for their anti-inflammatory, anti-tumor, and anti-stress properties. Withanolides have been shown to reduce inflammation and oxidative stress in the body, which can in turn reduce the risk of chronic diseases.
1. Helps Lower Stress Levels
If you find yourself struggling with stress, anxiety, or mood disorders, ashwagandha may offer a natural solution.
Multiple studies have demonstrated the anxiety-relieving effects of potent ashwagandha extracts, comparable to commonly used antidepressant medications but without the associated side effects.
In this clinical trial, participants who took ashwagandha extract for eight weeks showed considerably lower stress levels as well as lower levels of the stress hormone cortisol as compared to participants who were given a placebo.
This herb has a positive impact on stress levels, promoting a sense of calm and well-being.
2. Improves sleep quality and quantity
For those struggling with insomnia or sleep disturbances, ashwagandha may be the solution you need.
Ashwagandha has a calming effect on the body and can help promote better sleep and relaxation. What’s particularly interesting is its ability to induce deep, restful sleep without the drowsiness associated with some other sleep aids.
This is one of many studies that focused on the benefits of ashwagandha for sleep and general well-being in seniors. The study group consisted of 50 adults in the 65 to 80 age range. After 12 weeks, it was found that the quality of sleep and mental alertness showed significant improvements in those who took 600 mg of ashwagandha root every day compared to those who took a placebo.
And because it reduces the time it takes to fall asleep, it is especially beneficial for anyone with insomnia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313221/
Ashawagandha’s sleep-inducing properties are due to the presence of triethylene glycol, an active component of the herb.
3. May Boost Brain Function, Including Memory
This study on neuroprotective herbs absolutely took my breath away. Data collected from several clinical studies showed that ashwagandha has numerous properties that work to benefit cognitive function.
The herb was found to restore neural regeneration, inhibit neural cell death, and improve auditory-verbal working memory, processing speed, executive function, and social cognition.
That’s mighty impressive! Further research is being done to explore the use of ashwagandha for neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
4. May Improve Physical Performance
In addition to the ashwagandha benefits listed above, studies have also shown that this herb may have a positive impact on athletic performance.
Ashwagandha has been shown to improve physical performance and endurance. In one study, athletes who took Ashwagandha for 12 weeks had a significant increase in muscle strength and endurance compared with the placebo group.
In another study, male participants showed significantly greater gains in muscle size and strength as compared to those who took a placebo.
Ashwagandha has also been shown to reduce muscle damage and inflammation after exercise.
5. May Boost Testosterone and Fertility
This ayurvedic herb has long been associated with improved sexual health in both men and women, making it a natural aid for fertility and libido enhancement. This is because ashwagandha supplements increase levels of DHEA-S, a sex hormone that plays a role in testosterone production.
In this study, males with low sperm count who took the herb showed significantly higher semen volume as well as higher sperm concentration and sperm motility.
6. May Reduce Inflammation
Another benefit of ashwagandha that has been explored extensively is with regards to its ability to reduce inflammation.
This is one of many recent studies that have found that extracts prepared from the herb’s root, leaves, and stem are rich in withaferin-A (Wi-A), withanolide-A (Wid-A), and withanone (Wi-N). These active components possess a variety of health-promoting effects, including anti-inflammatory and anti-oxidative effects. These active components work by reducing inflammatory markers in the body.
7. Ashwagandha for Immune System Support
This study focused on the immunomodulatory effect of ashwagandha on healthy participants.
After 30 days, the test group who took 60 mg Ashwagandha showed a significantly improved healthy system as compared to the test group who took placeboes. What’s more, no adverse events were reported in the study.
Ashwagandha works to boost immunity by modulating the innate and adaptive immune systems and increasing the production of white blood cells that help fight off infections and illnesses.
Incorporating Ashwagandha into Your Wellness Routine
There are several ways you can incorporate this versatile herb into your wellness routine.
Ashwagandha is available in various forms, including supplements, capsules, powders, teas, and liquid extracts.
Whichever form you choose to take, it’s important to choose a reputable brand that uses high-quality ingredients. It’s equally important to read the label carefully and follow the recommended dosage.
Generally, the recommended dosage of Ashwagandha varies depending on the form and the reason for taking it.
It is best to consult with a healthcare professional or Ayurvedic practitioner for personalized guidance on dosage and formulation.
Safety Considerations and Precautions
While ashwagandha is generally safe for most individuals, it is important to exercise caution, especially if you have underlying health conditions or are taking medications.
Ashwagandha may interact with certain medications, such as sedatives and thyroid medication or it may cause side effects such as upset stomach, or nausea.
As a general precaution, it’s advisable to start with a low dose of Ashwagandha and gradually increase it to minimize the risk of side effects.
Most important of all, you must consult with a healthcare professional before incorporating ashwagandha into your wellness regimen, particularly if you are pregnant, breastfeeding, or have specific medical concerns.
Additionally, it is crucial to source ashwagandha from reliable suppliers to ensure product quality and purity.
Where To Buy Ashwagandha
When I’m looking for a reliable source to buy ashwagandha or any other herb, I always start my search at Starwest Botanicals. They are known to keep only the highest quality, organic herbal and aromatherapy products while keeping the prices very affordable.
At Starwest Botanicals, you can find all of these varieties:
Organic Ashwagandha Root Cut & Sifted
Organic Ashwagandha Root Powder
Organic Ashwagandha Root Extract
Amazon is another great place to buy Ashwagandha online. Here you will find several brands selling Ashwagandha in the form of gummies, extracts, capsules, and powder. As you can see, some of these have as many as 40,000 user reviews, which speaks volumes about the quality and efficacy of the products.
These are my top Ashwagandha picks from Amazon.
Is Ashwagandha right for you?
This miraculous herb of rejuvenation and wellness, offers a multitude of benefits for overall health and vitality, from stress relief and cognitive support to reducing inflammation and boosting immunity.
By incorporating ashwagandha into your wellness routine, you can tap into its potential to promote physical and mental well-being.
Remember to consult with a healthcare professional to determine the best approach for your individual needs and to ensure safe and effective usage of this remarkable herb.
These are excellent, informative resources to delve into if you’re looking to further your knowledge of healing herbs:
The Lost Book Of Healing Herbs – I’ve read and reviewed this book. Read my book review so you know what to expect from this book.
Rosemary Gladstar’s Medicinal Herbs – A Beginner’s Guide – Read my review of this book so you can determine if this is the right book for you to get started.
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.
