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Ashwagandha root, or Withania Somnifera is an Indian herb. It has been used for centuries to treat a variety of different ailments, both physical and mental.
Today, it is becoming a popular supplement because it is known for its varied health benefits.
The leaves and roots of Ashwagandha are where most of the active ingredients are derived from. This small, green herb occurs naturally in large quantities in central India as well as other locations across the globe that have a very dry, hot climate.
As a supplement, is sold in pill form, as a liquid tincture, or as a very light brown powder which can be added to food or drink. It typically has a bitter taste and can be quite strong if taken alone. It is generally advised to take Ashwagandha Root with a hot drink, such as tea.
Stress
Mood
Sleep- Reduces stress and anxiety
- Improves concentration, fatigue & sleep
- Protects against oxidative stress
Top Ashwagandha Products* ❯Reported benefits of Ashwagandha Root?
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The are several benefits that ashwagandha root extracts can offer.
As an Ayurvedic herb with a long history of traditional use for treating medical ailments, much of what is known about the positive effects from this plant comes from historical information.
Much of our information on this plant also comes from personal uses reviews, for which scientific research may not have yet to demonstrate conclusive evidence for these claims.
We will focus in this section on those claims that have been validated by clinical trials and are backed by research.
Ashwagandha Root is considered an effective adaptogen in Indian medicine. Adaptogens are so-called because they help your body adapt. They can moderate stress levels, as well as boost the immune system and are observed to increase energy levels throughout the day.
In the Western world, Ashwagandha root is most often taken for stress relief. Initial research also suggests in may be useful in reducing signs of anxiety and depression.
In one human study, 2000 mg of Ashwagandha taken 3 times daily resulted in improved physical, emotional and social functioning as well as a reduction in insomnia and pain symptoms.
Additional health claims include support for liver health, reduction of tumor weight, treatment of inflammation, as well as general claims for reducing signs of aging. It can also have a stimulatory effect on the thyroid gland.
Ashwagandha extract has been shown to increase levels of the thyroid hormone T4 by 60% in mice. By increasing thyroid activity, this supplement may improve metabolism, raise energy levels and potentially promote weight loss.
Anecdotal reports have suggested that it can increase sexual desire. Ashwagandha Root has been used as an aphrodisiac for centuries and can be effective for both men and women. Studies also suggest that it may increase fertility in men, by increasing the quality of the sperm. This needs to be investigated further.
How should one Take Ashwagandha Root?
The dosage and frequency to use with this herb depends on its intended use.
Low dosages typically fall between 300-500 mg, taken twice a day. Studies have found that the most effective dosage is 600 mg a day, divided into two or three administrations.
The supplement should be taken with food to prevent digestive discomfort and improve absorption.
Individuals who use it to help insomnia or relieve stress typically take it an hour or two before going to sleep at night.
Side Effects and Safety Information
Ashwagandha has not been observed to cause any serious side effects. Users of the herb sometimes experience slightly varying results and some have reported minor side effects.
Ashwagandha reviews sometimes excess drowsiness when taking the herb for the first day. This may be the cause of interactions with other supplements or sleep that the user may be taking.
It is advised that you consult your doctor before taking any supplement, if you are pregnant, breastfeeding, on medication or suffering from any long term illness.
As with most herbs and Ayurvedic plants coming from the India to the Western market, there has not been enough investigation on the health benefits of Ashwagandha root. However, its popularity shows that many find results with it as a natural alternative to relieve stress, improve mood, get better sleep and boost their health.
- Siddique AA, Joshi P, Misra L, Sangwan NS, Darokar MP. 5,6-de-epoxy-5-en-7-one-17-hydroxy withaferin A, a new cytotoxic steroid from Withania somnifera L. Dunal leaves. Nat Prod Res. 2014
- Girish KS, Machiah KD, Ushanandini S, Harish Kumar K, Nagaraju S, Govindappa M, Vedavathi M, Kemparaju K. Antimicrobial properties of a non-toxic glycoprotein (WSG) from Withania somnifera (Ashwagandha). J Basic Microbiol. 2006
- Widodo N, Shah N, Priyandoko D, Ishii T, Kaul SC, Wadhwa R. Deceleration of senescence in normal human fibroblasts by withanone extracted from ashwagandha leaves. J Gerontol A Biol Sci Med Sci. 2009
- Mathur R, Gupta SK, Singh N, Mathur S, Kochupillai V, Velpandian T. Evaluation of the effect of Withania somnifera root extracts on cell cycle and angiogenesis. J Ethnopharmacol. 2006
- Kataria H, Wadhwa R, Kaul SC, Kaur G. Water extract from the leaves of Withania somnifera protect RA differentiated C6 and IMR-32 cells against glutamate-induced excitotoxicity. PLoS One. 2012
- Gupta SK, Mohanty I, Talwar KK, Dinda A, Joshi S, Bansal P, Saxena A, Arya DS. Cardioprotection from ischemia and reperfusion injury by Withania somnifera: a hemodynamic, biochemical and histopathological assessment. Mol Cell Biochem. 2004
- Nakajima H, Fukazawa K, Wakabayashi Y, Wakamatsu K, Imokawa G. Withania somnifera extract attenuates stem cell factor-stimulated pigmentation in human epidermal equivalents through interruption of ERK phosphorylation within melanocytes. J Nat Med. 2012
Article last updated on: May 4th, 2018 by Nootriment