What is Ashwagandha? Health Benefits of Ashwagandha, Dosage, and Side Effects
When it comes to natural solutions for stress, Ashwagandha often takes centre stage. So, what is Ashwagandha? Ashwagandha is an evergreen shrub rooted in Indian Ayurvedic medicine. It has been used for centuries for its adaptogenic properties, helping the body manage stress and enhance overall well-being.
Recent studies have delved into the effects of Withania somnifera, particularly its ability to reduce stress and improve sleep quality. For those seeking consistent results, standardised Ashwagandha extracts have proven to be effective in clinical trials.
Ashwagandha is noted for its support in improving thyroid function and enhancing male sexual performance, with benefits like increased testosterone levels and improved sexual function measures. Additionally, it contributes to broader reproductive health by regulating hormones and reducing stress, both of which are essential for optimal fertility.
At Longevity Box, we’ve prioritised purity since 2021, offering supplements that are third-party tested, free from fillers, and maintain a 99% purity guarantee.
Interested in understanding more about Ashwagandha's impact on stress, sleep, and thyroid function? Dive into the following sections, where we explore its potential benefits, side effects, and recommended dosages.
What is Ashwagandha?
Ashwagandha, scientifically known as Withania somnifera, is a small evergreen shrub that belongs to the nightshade family. It has been used for over 3,000 years in Indian Ayurvedic medicine, earning a reputation as one of the most revered herbs for its adaptogenic properties. Adaptogens are natural substances that help the body manage stress, making Ashwagandha a popular choice in both traditional and modern wellness practices. The root, often referred to as “Ashwagandha root” or “dunal root”, is the most commonly used part of the plant.
Ashwagandha contains a group of active compounds called withanolides, which are responsible for its health-promoting effects. These withanolides are found primarily in the root, which is often processed into an extract to enhance its potency and efficacy. As an adaptogen, Ashwagandha is believed to help the body resist physical, chemical, and biological stressors, potentially supporting longevity through better stress management and reduced risk of chronic stress-related conditions.
The Role of Ashwagandha in Modern Herbal Medicine
Ashwagandha is widely used today as a dietary supplement and is available in various forms, including capsules, powders, and tinctures. It is especially valued for its broad health benefits, which range from reducing stress and anxiety to improving cognitive function and boosting overall vitality. Products like Pure Organic Ashwagandha from Longevity Box use a standardised Ashwagandha root extract that ensures a consistent level of withanolides, ensuring better efficacy and safety. This standardisation allows users to benefit from a reliable dose, making it a safe herbal supplement choice.
How Does Ashwagandha Work?
Ashwagandha exerts its effects through multiple biological pathways, influencing both the endocrine and nervous systems. Its adaptogenic properties primarily function through the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's stress response.
1. Regulating Stress Hormones
Ashwagandha’s most significant impact is on the body's stress hormone, cortisol. Research suggests that Ashwagandha may help reduce elevated cortisol levels, thereby calming the body's stress response. Many studies have found that ashwagandha extract significantly reduces cortisol levels, supporting the herb's potential to alleviate chronic stress and anxiety. This reduction in stress may have far-reaching effects on longevity, as prolonged stress is linked to premature ageing and various age-related diseases.
2. Balancing Thyroid Hormones
Ashwagandha has also been found to influence thyroid hormones, which are critical for regulating metabolism and energy levels. Studies show that Ashwagandha supplementation may help support thyroid function by increasing levels of thyroid hormones like T3 and T4, particularly in individuals with subclinical hypothyroidism. The herb’s ability to enhance thyroid hormone production makes it an effective natural supplement for those seeking to improve energy levels, metabolism, and overall vitality.
3. Anti-Inflammatory and Antioxidant Actions
Withanolides in Ashwagandha exhibit strong anti-inflammatory and antioxidant properties, helping to combat oxidative stress and inflammation in the body. Oxidative stress can accelerate ageing, damage cells, and contribute to chronic conditions like heart disease and diabetes. By reducing inflammation and neutralising free radicals, Ashwagandha may promote cellular health and protect against age-related decline.
Key Mechanisms of Action
- Regulation of cortisol levels: Helps manage stress, potentially reducing the risk of stress-induced health issues.
- Modulation of thyroid hormones: Supports metabolic balance and energy production.
- Anti-inflammatory and antioxidant effects: Protects against cellular damage, promoting overall longevity.
Potential Health Benefits of Ashwagandha
Ashwagandha offers a wide array of potential health benefits, ranging from stress relief to improved physical performance. Here, we explore some of the most notable benefits, supported by scientific research.
1. Reducing Stress and Anxiety
Ashwagandha is most famous for its ability to reduce stress and anxiety. Studies suggest that Ashwagandha may help improve mood, enhance mental clarity, and reduce feelings of anxiety. In a controlled trial, participants who took Ashwagandha extract reported a significant reduction in stress and anxiety compared to a placebo group. This adaptogenic herb works by regulating neurotransmitters like serotonin and dopamine, which are associated with mood and mental well-being. By improving mental health, Ashwagandha can contribute to a better quality of life and potentially extend health span.
2. Enhancing Cognitive Function
Research has shown that Ashwagandha may improve memory, attention, and information processing speed. This effect is attributed to its neuroprotective properties, which help protect brain cells from oxidative damage. In a study to evaluate the effects of Ashwagandha on cognitive function, participants who took Ashwagandha extract demonstrated improved memory and learning abilities compared to those who did not. These cognitive benefits make Ashwagandha a valuable herbal supplement for maintaining mental acuity and reducing age-related cognitive decline.
3. Supporting Physical Performance and Muscle Strength
Ashwagandha may also enhance physical performance. Research indicates that it can improve endurance, muscle strength, and recovery time. In a study involving healthy adults, participants who took Ashwagandha per day experienced improved strength and muscle growth compared to a placebo group. This effect is likely due to Ashwagandha's ability to reduce exercise-induced muscle damage and inflammation, supporting a more active lifestyle and potentially promoting a longer health span.
4. Balancing Hormones and Boosting Fertility
Ashwagandha’s influence on hormonal balance extends beyond the thyroid. It has been shown to increase testosterone levels in men, which may enhance vitality and sexual performance. A study found that Ashwagandha significantly increased testosterone levels and improved seminal plasma quality in infertile males. This benefit may also contribute to overall well-being and vitality, supporting healthy ageing.
5. Promoting Better Sleep
Ashwagandha’s calming effects may extend to better sleep quality. The herb has been found to enhance sleep by regulating GABA receptors, which play a role in calming the nervous system. An adjunctive study of an Ashwagandha extract found that participants experienced improved sleep quality, with reduced instances of waking during the night. Better sleep quality is linked to a stronger immune system, better mental health, and improved longevity.
6. Protecting Liver Health
Some evidence suggests that Ashwagandha may protect against liver injury by reducing liver inflammation and oxidative stress. The herb’s antioxidant properties can help detoxify the liver, promoting better overall health and potentially extending the body's ability to process toxins efficiently as it ages.
Summary of Potential Health Benefits
- Reduces stress and anxiety: Improves mood and overall mental well-being.
- Enhances cognitive function: Improves memory, focus, and information processing.
- Supports physical performance: Increases strength, endurance, and recovery.
- Balances hormones: Improves thyroid function and testosterone levels.
- Improves sleep quality: Enhances sleep by calming the nervous system.
- Protects liver health: Reduces inflammation and supports detoxification.
By reducing stress, enhancing mental and physical health, and protecting the body from damage, Ashwagandha may be a vital tool for supporting longevity. It not only helps manage current health concerns but may also contribute to a longer, healthier life.
Potential Risks and Side Effects of Ashwagandha
While Ashwagandha is generally considered safe to use, it is important to be aware of potential risks and side effects. This section explores the safety of Ashwagandha root extract, including studies that evaluate its use, dosage, and long-term effects.
Common Side Effects
Ashwagandha supplements are well-tolerated by most users when taken in recommended doses. However, some individuals might experience mild side effects such as stomach upset, diarrhoea, or drowsiness. A study of an Ashwagandha extract found that these side effects were relatively rare and often dose-dependent.
Impact on Liver Health
Although rare, there have been reports of drug-induced liver injury linked to Ashwagandha supplementation. Researchers suggest that the use of Ashwagandha, particularly in high doses or in combination with other herbal products, may increase the risk of liver inflammation. However, a majority of studies indicate that Ashwagandha is safe for most individuals, especially when used in standardised doses.
Hormonal and Thyroid Considerations
Ashwagandha may affect thyroid hormones by increasing the production of T3 and T4. While this can be beneficial for those with low thyroid function, it might pose a risk for individuals with hyperthyroidism or those taking thyroid hormone medications. It is advisable for individuals with thyroid conditions to consult their healthcare provider before starting Ashwagandha supplements.
Other Possible Interactions
Ashwagandha could potentially interact with medications that affect the immune system, thyroid hormones, or sedatives. This includes thyroid hormone medications, which could be impacted by Ashwagandha’s effects on thyroid hormone levels. Individuals with autoimmune conditions should also consult a healthcare professional before taking Ashwagandha, as its immune-modulating effects may not be suitable in all cases.
Summary of Safety
- Generally well-tolerated: Most users experience no significant side effects.
- Potential mild side effects: Stomach upset, diarrhoea, or drowsiness.
- Liver considerations: Rare instances of liver injury when combined with other herbs or taken in high doses.
- Hormonal effects: May increase thyroid hormone production; consult with a healthcare provider if taking thyroid medications.
- Interactions: Possible interactions with immune-modulating drugs or sedatives.
Dietary and Natural Sources of Ashwagandha
Ashwagandha is primarily consumed as a supplement, but it also has a history of use in traditional diets, particularly within Indian Ayurvedic medicine. As an evergreen shrub, its roots are the primary source of medicinal benefits.
Natural Sources
Ashwagandha root, also known as Withania somnifera, can be consumed directly as a powder or decoction. It is often used in traditional Ayurvedic drinks and herbal preparations to promote vitality and balance. The root powder, often labelled as “Ashwagandha powder,” can be mixed into warm milk, smoothies, or herbal teas.
Standardised Ashwagandha Extracts
The most effective way to consume Ashwagandha is through standardised extracts, which contain consistent levels of withanolides, the active compounds responsible for its health benefits. Products like the Pure Organic Ashwagandha from Longevity Box offer a reliable source of this standardised extract, ensuring both efficacy and safety. These extracts are more potent than raw root powders, making them a popular choice for those seeking consistent results from their supplementation.
Novel Preparations
There is ongoing research into novel Ashwagandha preparations that enhance its bioavailability. For instance, combining Ashwagandha with piperine (an extract from black pepper) may improve absorption, allowing the body to make better use of the herb's beneficial compounds. This formulation is especially common in dietary supplements designed to maximise the efficacy of Ashwagandha.
Summary of Natural Sources
- Ashwagandha root: Consumed as powder or decoction in traditional medicine.
- Standardised extracts: Provide consistent withanolide levels, ensuring safety and efficacy.
- Enhanced formulations: Use of piperine to improve bioavailability.
Supplements and Dosage
Ashwagandha is available in various supplement forms, each offering different concentrations of active compounds. Here’s what to know about choosing the right supplement and dosage.
Types of Ashwagandha Supplements
Ashwagandha supplements come in capsules, powders, tinctures, and teas. Standardised capsules containing Ashwagandha root extract are the most popular choice for those looking to ensure consistent dosages. Capsules typically contain a concentrated extract of Withania somnifera, making them a convenient option for daily use. Powders, on the other hand, can be mixed into beverages but may require higher doses to achieve similar effects as standardised capsules.
Recommended Dosages
The most common dosage of Ashwagandha in clinical studies is 600 mg per day, typically divided into two doses of 300 mg each. Research indicates that this dosage is effective in reducing stress, and anxiety, and improving overall well-being. Some studies have used doses of up to 1000 mg per day without adverse effects, suggesting that Ashwagandha may be safe even at higher dosages.
Suggested Use
- For stress reduction: 300-600 mg per day of standardised Ashwagandha extract.
- For thyroid support: 500-600 mg per day, based on studies that show improvements in thyroid hormone levels.
- For improved sleep: 300 mg taken 1-2 hours before bedtime has been shown to enhance sleep quality in some studies.
Safety and Long-Term Use
The efficacy and safety of Ashwagandha have been well-documented in studies that span several months of continuous use. Most studies suggest that taking Ashwagandha by mouth seems safe over periods of up to three months. However, as with any supplement, it is best to start with a lower dose and gradually increase it, observing the body’s response.
Tips for Choosing a Quality Supplement
- Look for standardisation: Ensure the supplement contains a standardised extract of Ashwagandha root, guaranteeing consistent levels of withanolides.
- Check for additional ingredients: Some supplements may contain additives or fillers. Opt for products with minimal ingredients to ensure purity.
- Consider the source: Supplements like Longevity Box’s Pure Organic Ashwagandha undergo purity testing and adhere to strict quality standards.
Summary of Supplementation
- Common dosage: 300-600 mg per day, divided into two doses.
- Safe for long-term use: Studies suggest safety over three months of continuous use.
- Choose quality supplements: Look for standardised extracts, minimal additives, and reputable sources.
By focusing on proper dosage and choosing high-quality supplements, users can experience the benefits of Ashwagandha safely. The herb’s versatility as an adaptogen makes it a valuable addition to daily wellness routines, offering potential benefits across stress reduction, hormonal balance, and cognitive support.
Conclusion
Ashwagandha offers a promising blend of ancient wisdom and modern science. Rooted in Indian Ayurvedic medicine, this herb is valued for its adaptogenic effects. Research highlights the impact of Ashwagandha on stress, with multiple studies showing that it significantly reduces stress levels. It is not just for stress, though; studies also suggest Ashwagandha may increase testosterone levels and enhance sexual performance in adult males. These findings support its wide use in addressing various aspects of health, from mental well-being to physical performance.
Clinical studies on novel standardised Ashwagandha extracts have demonstrated consistent results. Whether it's regulating thyroid hormone changes or aiding sleep through specific extracts, this herb continues to show diverse potential. Notably, doses of up to 600 mg of Ashwagandha per day have been deemed effective and safe for most people. While treatment with Ashwagandha has shown potential benefits, it’s essential to be aware of its effects and side effects, especially at higher doses or when combined with other treatments.
As we wrap up, it's clear that Ashwagandha can also be a powerful addition to a balanced lifestyle. Its broad range of benefits makes it a versatile choice for many. However, individual needs and potential interactions should always be considered before beginning any supplement regimen. Curious to explore how Ashwagandha might fit into your wellness routine? Visit Longevity Box to learn more about this herb’s role in promoting better health and vitality.
FAQ
What are the benefits of Ashwagandha?
Ashwagandha has been used in Indian Ayurvedic medicine for centuries and is known for reducing stress, improving sleep, and supporting hormonal balance. It may also increase seminal plasma quality in males and promote thyroid health by regulating changes in thyroid hormones.
What is the recommended dose of Ashwagandha?
Most studies recommend a daily dose of 600 mg of Ashwagandha root extract, often split into two doses. This dosage has shown potential effects in reducing stress, enhancing sleep, and promoting overall well-being.
Is Ashwagandha safe to use long-term?
Yes, Ashwagandha is considered safe to use for most people when taken in recommended doses. However, potential side effects include mild stomach upset or drowsiness, especially with higher doses.
Can Ashwagandha help with sleep issues?
Yes, studies found that extract on sleep can improve sleep quality by reducing anxiety and calming the nervous system. It works by supporting neurotransmitters that promote relaxation, making it helpful for people who struggle with insomnia.
Are there any interactions or side effects with Ashwagandha?
Ashwagandha might interact with certain medications, especially those related to thyroid function or sedatives. If you are on medication, consult a healthcare provider before using Ashwagandha to avoid any potential interactions.
How does Ashwagandha impact thyroid health?
There is evidence that Ashwagandha might support thyroid hormone production, particularly in cases of hypothyroidism. It may increase levels of T3 and T4 hormones, improving metabolism and energy levels.
Are there specific studies on Ashwagandha's effects?
Yes, numerous studies on Ashwagandha have shown that it significantly reduced stress, enhanced sleep, and improved male reproductive health, particularly in terms of seminal plasma quality and testosterone levels. Additionally, the radiosensitising effects of withaferin found in Ashwagandha suggest potential applications in broader health contexts.