Ashwagandha : Health Benefits, Uses, & Side Effects

Tue, 05 Mar 2024, 2:50pm Umang Sharma

Ashwagandha is a powerful herb that has Properties to relieve stress, and anxiety, improve athletic performance, and sleep, and many more! It even has the properties of protecting against heart diseases, diabetes, and digestive health. It is an amazing performance enhancer and increases testosterone in men. It is known as Indian ginseng and is popularly known as Winter Cherry, Solanaceae, or Dunal in many parts of the world.

What is Ashwagandha?

Ashwagandha, an evergreen shrub native to Asia and Africa, is widely used to treat stress, despite limited scientific evidence supporting its role as a "adaptogen" (manages stress). This plant is thought to have a variety of beneficial properties, including the ability to calm the brain, reduce inflammation, lower blood pressure, and influence the immune system. Ashwagandha has traditionally been used to treat a variety of stress-related conditions, including insomnia, ageing, and anxiety.

However, scientific evidence validating these uses is less. Specifically, there's no solid evidence indicating its effectiveness against COVID-19. Before starting it as a supplement, one should consult an Ayurvedic Specialist.

What are its health benefits ?

Stress and Anxiety Relief:

Ashwagandha is renowned for its ability to alleviate stress by regulating the Vata dosha. It helps reduce symptoms like irritability, sleeplessness, and fear, thus promoting better sleep and mental calmness. Studies highlight its efficacy in lowering stress, anxiety, and enhancing well-being without adverse effects.

Immunity Boosting:

Recognizing the link between stress and health, Ashwagandha's antioxidant properties support a healthy inflammatory response and boost the immune system. It aids in stress management, crucial for disease recovery and maintaining balance in the body.

Diabetes Management:

Ayurveda suggests two approaches to diabetes treatment, and Ashwagandha, by balancing Vata and Kapha Doshas supports both. Research indicates its potential in boosting insulin secretion and enhancing insulin sensitivity in muscle cells.

Enhancing Physical Performance:

Ashwagandha is known to improve stamina, muscle strength, and sexual endurance. Studies suggest it can increase muscle mass, strength, and reduce body fat, making it beneficial for gym enthusiasts and those looking to improve physical performance.

Weight Loss Support:

It aids in weight management by enhancing metabolism, reducing Ama (toxins), and balancing Kapha, thus addressing fat accumulation and obesity.

Ulcer Treatment:

Ashwagandha may offer a natural remedy for gastric ulcers, with studies suggesting its ability to lower stomach acid levels and reduce ulcer risk.

Hair Health:

By regulating stress hormones and enhancing scalp circulation, Ashwagandha supports healthy hair growth and prevents hair loss.

Skin Benefits:

Its antioxidant properties combat signs of aging, manage keratosis, and treat hyperpigmentation, contributing to healthier, more youthful skin.

Thyroid Health:

Although it may aid in managing hypothyroidism symptoms by normalizing thyroid hormone levels, it's essential to consult a healthcare professional, especially for those with hyperthyroidism, due to potential adverse effects.

Inflammation reduction in body:

Ashwagandha is known to have anti-inflammatory properties which help in treating and reducing inflammation in the body. It also triggers production of immune related cells, and increases the body's self-defense system against infections.

Ashwagandha, a potent herb, offers numerous health benefits for both men and women, ranging from stress reduction to improving sexual and overall health.

How to take Ashwagandha home

Ashwagandha can be easily incorporated into your daily routine for various health benefits. Here's how you can use Ashwagandha at home:
  • Ashwagandha Powder: Mix the powder with warm milk or water and consume, preferably in the evening. Start with a small amount and increase based on your tolerance.
  • Herbal Tea: Make an Ashwagandha herbal tea by steeping the powder in hot water for a few minutes. Enhance its taste with honey or lemon.
  • Ashwagandha Tablets: Ashwagandha is also available in capsule or tablet form. Adhere to the dosage instructions provided on the package or consult with an Ayurvedic expert.
  • Ashwagandha Oil: For external use, apply Ashwagandha oil on the skin or scalp. Its gentle massage helps in relaxation and nourishment.

When to take Ashwagandha

It's recommended not to take Ashwagandha on an empty stomach to avoid mild discomfort. Instead, try having it with breakfast or mix it into your morning smoothie. Ashwagandha is available in both capsule and powder forms, making it easy to incorporate into your daily routine. Additionally, you can get creative by adding this adaptogenic herb to your tea or cooking, enhancing your meals with its health benefits.

Ashwagandha Side Effects:

While Ashwagandha is generally safe when consumed in recommended amounts, overuse or incorrect usage can result in side effects, such as:
  • Upset Stomach: High doses might lead to digestive issues like abdominal pain, diarrhea, or nausea.
  • Drowsiness and Sedation: Due to its calming effects, it might induce relaxation or cause drowsiness and sedation, especially in large doses.
  • Precautions for Specific Groups: Pregnant or breastfeeding women and those with certain conditions like autoimmune diseases or hormone-sensitive disorders should be cautious and consult healthcare professionals before using Ashwagandha.

Conclusion

Ashwagandha, a traditional herb, has been used to treat male health issues, particularly by increasing and regulating testosterone production. Research indicates that it is effective in improving male fertility, particularly in men with low sperm count and mobility. According to studies, ashwagandha intake results in significant increases in sperm count, quality, and antioxidant levels. Its effect on stress-related infertility has been positive, assisting men aged 22 to 45 in overcoming infertility challenges, with some achieving successful conception. However, before using ashwagandha for fertility enhancement, consult a healthcare provider to avoid potential side effects and ensure that men follow the recommended dosages.
You might like to read - Ashwagandha Benefits for Men