The Benefits and Uses of Ashwagandha
Ashwagandha is a potent herb that has been used for thousands of years to help with a range of ailments. Here, we look at this unique herb, the supposed benefits and what the scientific studies have discovered about its uses.
What Is Ashwagandha?
Also known as withania somnifera or winter cherry, Ashwagandha is an evergreen shrub grown only in India, the Middle East, and Africa. It is used in Ayurvedic medicine, a traditional Indian medical practice, dating back to 6000 BC, which uses dietary and herbal remedies for mental and physical health.
Ashwagandha’s name comes from the root’s smell. ‘Ashwa’ means 'smell of the horse' in Sanskrit. Its name is also a reference to its believed ability to offer strength: the formidable strength of a horse.
What Are The Benefits Of Ashwagandha?
Ashwagandha Has Anti-Inflammatory Properties
Inflammation can lead to various health conditions. Evidence has shown that ashwagandha’s anti-inflammatory properties make it an effective pain reliever and may be used to treat symptoms of arthritis and other joint pain.
Ashwagandha is good for the skin
Ashwagandha’s anti-inflammatory properties have been shown to also protect against skin inflammation, helping the healing process of sores, swelling, and wounds. By relaxing the skin tissue, ashwagandha regulates keratosis, a skin condition that causes dryness and roughness.
The antioxidant qualities of the plant reduce the signs of ageing in the skin, such as wrinkles and blemishes.
Ashwagandha Helps Reduce Stress, Anxiety, And Other Mental Health Conditions
Ashwagandha is an adaptogen; the plant's anti-stress agents: sitoindosides and acyl steryl glucosides make it an effective stress reliever. In 2019 a study testing 240mg daily dose of Ashwagandha, another testing 250mg, found that these doses of Ashwagandha made people feel less stressed and reduced levels of the stress hormone cortisol.
Ashwaganda’s stress-reducing properties positively impact sleep. Sleep is vital for reducing stress and improving overall wellness, both of which help to alleviate anxiety symptoms.
There are multiple studies that also demonstrate ashwagandha reduces symptoms of other mental health conditions such as schizophrenia and bipolar disorder.
Ashwagandha is good for the skin
Ashwagandha’s anti-inflammatory properties have been shown to also protect against skin inflammation, helping the healing process of sores, swelling, and wounds. By relaxing the skin tissue, ashwagandha regulates keratosis, a skin condition that causes dryness and roughness.
The antioxidant qualities of the plant reduce the signs of ageing in the skin, such as wrinkles and blemishes.
Ashwagandha can improve athletic performance
A number of studies have shown Ashwagandha to increase the Vo2 max (an indicator for cardiorespiratory fitness levels) in healthy adults and athletes. A higher Vo2 max is also shown to lower the risks of heart disease. A 2015 study has also demonstrated how it can improve muscle strength and size (hypertrophy.)
Ashwagandha increases testosterone levels in men
Ashwagandha positively elevates testosterone in men which is beneficial for cardiovascular health, libido, mood, increasing muscle mass, bone mineral density and sexual function.
Ashwagandha does not necessarily increase testosterone levels in women
Women should not fear the testosterone-enhancing properties Ashwagandha can have on men. Ashwagandha is an adaptogen and therefore works on individual body requirements. Ashwagandha can therefore even increase oestrogen levels in women.
Women also reported Improved sexual function as an Ashwagandha benefit during this 2015 study such as increased lubrication, libido and satisfaction.
Ashwagandha helps diabetes
Numerous studies have found possible ashwagandha benefits on diabetes such as reducing blood glucose and increasing urine concentrations of sodium and low-density lipoproteins.
Ashwagandha boosts male fertility
A 2009 study found ashwagandha improved semen quality for stress-related male fertility. During the study, 14% of the participants then succeeded in the pregnancies of their partners. Other studies conducted have also shown promising data for improving sperm count in men.
Ashwagandha reduces hair loss
Ashwagandha’s qualities for reducing stress and improving cardiovascular health, which can cause hair loss.
How Do I Take Ashwagandha?
Use Ashwagandha Powder To Make A Face Mask
Ashwagandha powder can be applied to the skin directly, as part of a face mask
Ashwagandha powder is high in alkaloids, withanolides and saponins which help to clean, calm, and moisturise. If you are suffering from stress spots or inflamed skin, then an Ashwagandha face mask can be just the thing.
To create a basic face mask, mix Ashwagandha powder with water to create a medium-thickness paste. You can also personalise the formula, adding oils for fragrance. You can also create a toner by adding more water plus honey to the basic face mask mixture.
Always do a patch test before applying to your full face, in case you are allergic.
Drink Ashwagandha Milk
There are two possible methods for creating an ashwagandha milk to drink: hot and cold.
Hot
Add ½ a teaspoon of the powder to a boiled mixture of half water and half milk and cook for 5 minutes until warm.
Cold
Simply add ½ teaspoon of the powder to a glass of milk. Nut butter and honey can be added for a sweeter taste.
Make sure to not take more than the recommended dose found on the product’s packaging.
Take Ashwagandha Supplements – As Capsules Or Tablets
There are plenty of ashwagandha supplement options, with capsules and tablets to suit your preference. Taking an ashwagandha supplement is the easiest way to consume this beneficial herb.
Suggested products:
- Lindens Ashwagandha 100mg tablets 120
- Fushi Wellbeing Ashwagandha Extract with Vegan MCT Veg Caps 60
- Solgar Ashwagandha Capsules 60
Advice For Taking Ashwagandha
What Time Of Day Should I Take Ashwagandha?
For most ashwagandha benefits, the time of day you consume ashwagandha doesn’t make a difference. If you are taking ashwagandha to promote sleep, it would be most effective to consume it shortly before bed.
What Is The Recommended Daily Dose Of Ashwagandha?
Depending on the desired strength of effects, a daily dose between 250-600mg is recommended.
Consult the label for the individual product’s recommended dose.
What Are The Side Effects Of Ashwagandha?
Ashwagandha may be harmful to people with elevated thyroid function, hyperthyroidism, auto-immune diseases, low blood sugar levels, prostate cancer, taking medication for diabetes, lowering blood pressure, or if they are pregnant. This is because ashwagandha may increase thyroid function, decrease blood pressure, decrease blood sugar, irritate the gastrointestinal tract and/or induce miscarriages.
If you have any of these conditions or have any questions or concerns, consult your healthcare provider before starting any supplementation.
There have been some cases of ashwagandha causing slight stomach upset, especially with larger doses. If so, experiment with whether taking it on an empty stomach is better for you.
Ashwagandha FAQs
Does Ashwagandha Make You Sleepy?
Ashwagandha has sedative effects, reducing anxiety and aiding sleep. There have been some reports of daytime drowsiness in users, but this is not a common side effect.
Is Ashwagandha A Steroid?
No, it is not. Ashwagandha is a natural supplement that has been shown to increase muscle size. Withanolides are the principal bioactive compound responsible for the benefits of the plant. Withanolides also occur naturally in steroids.
Is Ashwagandha Good For Men?
Ashwagandha has evidence of improving sperm count and quality plus higher testosterone levels. There are no known male-specific negative side effects of ashwagandha.
