Ashwagandha is a plant that has been attributed with significant benefits and has been used for thousands of years as a traditional Indian medicine . It's not an herb that has positive effects for everyone. However, it is generally considered very good for health, with benefits that address stress, anxiety, other aspects of health, and sleep. This plant can also be helpful for those seeking to improve their overall health.
This plant is not prescribed in the same way for everyone, as a specific study of each individual's characteristics is necessary. Medical history, constitution, and symptoms are analyzed to determine if this Indian ginseng is suitable for a person, since its components are not appropriate for everyone.
What is ashwagandha and how does it work in our body?
This herb comes from an evergreen shrub. It can reach up to 1,5 meters in height, and its fruit is similar to that of the kefir , as it belongs to the same family. Its shape is almost identical, with an orange berry enclosed in the calyx.
It is called an adaptogen , which means it helps the body adapt to stressors and restore balance. Other benefits include anxiety relief, increased energy, mental relaxation, and improved sleep. It has also been studied for its active components, such as alkaloids, lactones, and steroid compounds, which reduce inflammation and contribute to overall well-being.
This plant contains parts such as the root, leaves, and berries, which have been shown to contain bioactive compounds in specific concentrations . Among these, withanolides stand out; these are natural steroid compounds that act as anti-inflammatories and antioxidants in the body. If you're looking for more information on antioxidant properties, you can consult this article on colloidal silver.
How does it act on stress and anxiety?
Tests and studies have been conducted on people, administering ashwagandha for 6 to 8 weeks. The results showed reduced stress (due to its effect on lowering the stress hormone) and anxiety, as well as less fatigue and insomnia. It has been shown to be most effective at a daily dose of 500 to 600 milligrams, as lower doses do not produce the same effect.
Their studies are examined in detail, and one of the principles of ashwagandha, called Shoden, has been used, which significantly contributes to emotional well-being. Its effects have been assessed in adolescents and measured using the Hamilton Anxiety Rating Scale. Following the established parameters, it was observed that the participants' anxiety levels decreased.
Cortisol levels spike during stress, but studies have shown that taking this herb also resulted in lower cortisol and DHEA-S levels in the mornings . Controlling hormone levels helps manage stress and anxiety. Studies have also shown evidence of increased testosterone in men, which offers numerous health benefits. Similarly, the benefits of taurine have also been researched as a health supplement.
How does it act on sleep?
Ashwagandha extracts improve sleep . Studies have been conducted on people with sleep problems, demonstrating that they fell asleep much more easily, slept longer without interruptions, and felt more rested. The recommended dosage is 600 mg per day for at least 8 weeks.
This plant has been used as a sleep aid for centuries, as it helps induce sleep. Given its effects, it has been considered promising. Several studies have tested its efficacy on over 370 adults, comparing it to placebo supplements. The results showed that while the effects were "small but significant," patients noticed improvements in both the duration and quality of their sleep, especially those suffering from insomnia.
Other benefits of ashwagandha
A compound has been isolated from this plant: triethylene glycol . Besides promoting sleep and reducing stress, it also improves mental alertness upon waking, without side effects.
Other benefits include improved sexual activity and male infertility, better diabetes management, improved arthritis, and enhanced memory, as it helps boost attention and memory. In this context, adequate vitamin and mineral intake plays a fundamental role in cognitive well-being. However, further research is needed to gather more data.
Is ashwagandha safe to take or does it have any side effects?
The use of this plant dates back more than 3.000 years; it was a revered medicine in ancient Ayurveda. Its unusual name derives from Sanskrit, meaning "the smell of a horse," signifying a unique aroma and attributing to it the strength and vigor of a horse.
Several studies confirm that ashwagandha can be taken for a maximum of three months; longer periods are not recommended. However, it may not be safe for pregnant women , women who are breastfeeding, or men with prostate cancer.
Are there any side effects? Extending the three-month period could be counterproductive, as it may cause stomach upset and nausea . It could also lead to liver problems and affect thyroid function. This last aspect is similar to the effects of other natural products, such as extracts from some medicinal plants.
For example, its consumption is prohibited in Denmark , as concerns stem from its potential to cause liver problems or miscarriages due to its impact on hormone levels. Other countries, such as the US and those in Europe, also do not approve of this type of so-called ginseng, as there are no conclusive studies that clearly define which active ingredients are present and what the recommended dosage should be.
Final Thoughts.
Studies have shown that ashwagandha may still have positive effects for people suffering from anxiety and stress. Scientific research is ongoing, continuing to uncover new aspects and benefits that were previously unknown. However, the data is not yet complete, and further investigation is needed to determine if ashwagandha might have side effects of concern to some individuals.
All that is known is that it is an ancient herb and that if it is still among us it is because it works under some positive properties, but each person is a world and may act differently.
