If you’re big into health and wellness, you might have come across a fascinating ingredient with a mouthful of a name: ashwagandha. Otherwise known as withania somnifera from the Solanaceae family, ashwagandha is an evergreen herb that grows in hot, subtropical climates like India, Africa, and the Middle East.
The plant grows to a height ranging from 35 to 75 cm and has green leaves with small, bell-shaped flowers. The most commonly used part of the plant is the root. It is usually dried and ground into a powder, but its orange-red fruits can also be used.
Ashwagandha has been used in Ayurvedic medicine for thousands of years, earning it the nickname “Indian Ginseng” or “Indian Winter Cherry.” Loosely translated, ashwagandha means “like a horse.” This references the smell of the root but also can refer to the strength and vitality of a horse.
Bioactive compounds that give ashwagandha its therapeutic properties are the withanolides. These possess adaptogenic, anti-inflammatory, anticancer, neuroprotective, and immunomodulatory properties. Because of its many reported health benefits, ashwagandha is now commercially cultivated and widely available in capsules and powder.
Reported health benefits of ashwagandha
While the scientific research on ashwagandha’s benefits is still in its infant stages, Ayurvedic medicine has used the herb for over 3,000 years to help the body cope with stress, improve energy, enhance cognitive function, boost the immune system, and even as an aphrodisiac.
Stress – Ashwagandha is commonly used to reduce stress and anxiety, as it is believed to lower cortisol levels, the stress hormone.
Cognitive Function – Ashwagandha is a nootropic, a group of compounds known to improve cognitive function, memory, and focus. Also known as “smart drugs” or “cognitive enhancers,” these compounds are also believed to protect against neurodegenerative conditions such as Alzheimer’s and Parkinson’s.
Adaptogen – Ashwagandha is known to be an adaptogen, which means it helps your body adapt to stress, anxiety, and fatigue, contributing to overall well-being. Ashwagandha also can enhance physical performance, increase vitality and energy levels, and reduce fatigue.
Immune Support – Ashwangandha is known to stimulate the immune system which makes it a popular supplement during flu seasons. In addition, the herb has anti-inflammatory and disease-fighting properties that can help ward off illnesses.
Antioxidant – The herb’s antioxidant properties can help fight off free radicals present in our bodies. Excessive free radicals can place our bodies in a state of oxidative stress. Prolonged periods of stress can cause serious illnesses like heart disease and cancer.
Hormones – Ashwagandha has been used to balance hormones and support reproductive health in both men and women. The herb also can improve fertility in women, sperm motility, and enhance overall sexual health.
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Considerations when taking ashwagandha
Dosage – The appropriate dosage of ashwagandha can vary greatly according to the product’s potency, and the individual’s size, age, metabolism, and overall health. It is crucial to follow the recommended dosage given by the manufacturer or consult a healthcare professional.
Medications – Ashwagandha can interact with medications like sedatives, immunosuppressants, and thyroid medications, so consult your healthcare provider if you have a pre-existing condition.
Possible Side Effects – While ashwagandha is generally considered safe, some potential side effects include an upset stomach, diarrhea, and nausea. When introducing ashwagandha into your diet, start with a low dose and gradually increase it to reduce the risk of side effects.
Pregnancy and Breastfeeding – Those currently pregnant or breastfeeding should avoid ashwagandha as scientific research on the herb is still limited and its safety has not been well-studied.
Autoimmune Conditions – Those with autoimmune conditions such as lupus, rheumatoid arthritis, or multiple sclerosis should exercise extreme caution with ashwagandha, which is known to stimulate the immune system.
Picking an ashwagandha product
Countless ashwagandha products exist in the market, and it might be daunting to pick one. Here are some tips to help you out:
Root-Only Extract – Make sure the ashwagandha product is made of root extract, not leaves. Unscrupulous manufacturers often mix in ashwagandha extracted from the leaves, which is cheaper but of inferior quality.
Third-Party Testing – Quality certifications give some kind of assurance that the company is committed to best practices in its production, testing, and supply chain. Look for certifications like ISO or GMP. These ensure that the manufacturing company adheres to strict standards and prioritizes quality, safety, and purity.
Solvents – Ashwagandha is often extracted with harsh solvents like alcohol and other chemicals which are difficult to remove from the final product. Look for products extracted with water-based or carbon dioxide solvents instead.
