Ashwagandha Herb (Withania Somnifera) Benefits, Doses and Safety

Use of the Ashwagandha herb (Withania Somnifera) as a supplement has seen a recent resurgence in popularity extending all over the world.

For over 6,000 years this evergreen shrub growing to 5 feet (1.5 meters) in height has been one of the most powerful remedies utilized in Ayurveda medicine, the traditional medicine of India. Due to its restorative tonic effects, it has become known as the ‘Indian Ginseng.’

Ashwagandha is a member of the tomato family, producing small orange/red fruits when ripe, which have contributed to its more commonly known name of Indian Winter Cherry. It is usually grown in the more temperate, drier climates of India but is also now seen in some areas of the US.

Not only are the root, stem, leaf and berry of this popular plant used in medicine but the fruit can also be utilized as a substitute for rennet in cheese-making.

Ashwagandha

Adaptogen

Stress

Mood

Sleep

How It Works:

• Reduces stress and anxiety
• Improves concentration, fatigue & sleep
• Protects against oxidative stress

Dosage:

Between 300 - 1000 mg per day

Safety:

Rated Possibly Safe

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Medicinal Effects of the Ashwagandha Herb

The berries and leaves of the Ashwagandha are used in treating external problems such as ulcers, tumors and carbuncles by application to the affected area.

However it is the root, and sometimes the stem of the plant, for which this ancient herb is most noted and has been attributed as having many beneficial medicinal properties.

As with many popular traditional medicines the benefits are founded in historical usage, experience and observation. However the Ashwagandha herb is gaining attention from the contemporary medical community as a natural supplement for mood, energy and sleep.

In addition to experiential hearsay there have, in the last few years, been numerous studies performed in countries as far apart as Tokyo and Germany. These studies indicate that in addition to the well reported benefits relating to such issues as stress and anxiety reduction, there are a number of health-boosting properties of the herb.

Ashwagandha can be beneficial in respect of acting as an antioxidant, treating depression, blocking cancer cells, reducing the symptoms of Type 1 and Type 2 diabetes, increasing muscle strength and stimulating the immune system. In fact there have been over 50 recent research studies investigating the potential of Ashwagandha extract in relation to conditions ranging from inflammation to radiation exposure.

Common Uses for Ashwagandha

The potential benefits to modern medicine in respect of more serious clinical conditions remain to be seen. In everyday usage, the Ashwagandha herb is used to treat a variety of ailments the majority of which relate to relieving anxiety, stress and depression and the associated implications of insomnia and improved quality of sleep. It also has a reputation of improving sexual dysfunction and being an all-round aphrodisiac.

A general improvement in the overall feeling of well-being is reflected in the Sanskrit interpretation of Ashwagandha – ‘smell of horse’. This is a referral to the aroma of the root of the herb. This is sometimes also interpreted as being reflective of the vitality and vigor of a stallion that users experience after taking it. Other common conditions which Ashwagandha are reported to improve are:

• Fatigue
• Concentration
• Digestion
• Constipation
• Period pains

How Does Ashwagandha Work?

The scientific evidence supports the observational reports of the Ashwagandha herb in acting as an anti-stress and anxiety reducing agent.

It contain several biologically active constituents in the form of alkaloids, steroidal lactones, and saponins. The plant also contains sitoindosides and acylsterylglucosides, which are generally accepted as acting on relieving stress.

This herb is renowned as an effective adaptogen in increasing resistance to many harmful stressors. User reports that tout benefits for anxiety, depression and stress and insomnia are apparently well supported by scientific findings.

Many studies are on-going regarding the potential use of Ashwagandha for reducing the effects of neurologically degenerative diseases such as Alzheimer’s and Parkinson’s. Indications are that it may assist in slowing, stopping or even reversing neuritic atrophy or synaptic loss.

What are the Side Effects?

The reported incidence of side effects relating to oral consumption is quite low and there are no contraindications recognized. However, there are several precautions to be followed when taken with other medications.

There may also be a possibility of negative impact on a pre-existing condition. In the following circumstances, speak to your doctor before deciding to take Ashwagandha:

• During pregnancy and breast feeding.
• Due to possible interference in respect of anesthetics it is recommended use of Ashwagandha is discontinued 2 weeks prior to surgery.
• Patients suffering thyroid disorders should use with caution.
• Patients with autoimmune conditions such as Lupus, MS and Rheumatoid Arthritis should consult with clinician prior to using.
• Stomach ulcers may be aggravated by the use of Ashwagandha.
• Diabetics using Ashwagandha should monitor sugar levels closely.

Recommended Dosage of the Ashwagandha Herb

The root is the main component used in Ashwagandha oral supplementation. Although dosage and frequency vary, the typical dose is 600 to 1,000 mg taken twice daily with meals. Some users have reported taking between 300mg and 6,000mg per day safely, but it is not recommended to use more than 1,000 mg without consulting a doctor.

It is also claimed that adding a teaspoon of powdered Ashwagandha root to hot milk before bedtime will assist in combating insomnia.

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