Withania Somnifera (Ashwagandha) Supplement Effects, Uses & Dosages

Withania somnifera – commonly called Ashwagandha – has been a staple supplement in India for hundreds of years as part of the Ayurvedic medicine culture. [1] It is known for its distinctive smell, hence the nickname Ashwagandha, which literally means “odor of the horse.”

Other names for this herb include Indian Ginseng and Winter Cherry. It is cultivated in specific regions of India and some parts of North America.

Studies suggest that the active constituent in Withania Somnifera is withaferin A. Research suggests that this extract may calm the brain, reduce inflammation and affect the immune system.

However, many of the medicinal properties attributed to Withania in folk medicine have not been thoroughly researched in human trials. Some studies have found conflicting evidence on efficacy.

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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Withania Somnifera Health Benefits

How a person might use Withania Somnifera depends on a number of factors. Taken orally, it is most commonly considered a calming agent used to improve thinking ability and as a general tonic to reduce stress, both physical and psychological.

When applied directly to the skin, it may help reduce the risk of infection, decrease swelling and stimulate the nervous system to promote movement in areas with paralysis. By reducing inflammation, it is also associated with a reduction in joint pain.

The Withania Somnifer herb is “adaptogenic,” meaning its use may help the body resist both physiological and psychological stress. It is marketed as a general tonic for vitality and wellness.

Some people who take Withania Somnifera report an improvement in thinking and cognition, but there is insufficient data to evaluate this claim.

One study did show some reduction in anxiety when a Withania Somnifera supplement was used in combination with other treatment methods like deep breathing exercises and a multivitamin.

In children with ADHD, one clinical trial showed improvement in attention, cognition and impulse control when taking Withania somnifera.

However, it is important not to draw conclusions on the basis of one study. Multiple double-blind, placebo-controlled research trials are needed to validate health claims.

Withania Somnifera Uses

When taken orally, users may claim Withania Somnifera combats chronic problems such as arthritis, depression, and liver disease, but there are insufficient human studies to rate these claims

Some people use it in the treatment insomnia, tumors and tuberculosis, as well, despite the lack of clinical proof. Withania Somnifera is not FDA approved for any medical use

Some common traditional applications include infertility, menstrual disorders, fibromyalgia and the hiccups. This herb is often found in formulas marketed as aphrodisiacs to increase sexual desire in both men and women.

As an alternative treatment, it is used to combat the effects of environmental stressors and to promote immunomodulatory effects. Some people use this supplement to fight the signs of aging, though there is limited research into its effects on longevity.

When applied directly to the skin, Ashwagandha is sometimes used for wounds, backaches and hemiplegia or one-sided paralysis. [2]

Is Withania Somnifera Safe?

There are no known safety concerns with Withania Somnifera when taken short-term by a healthy individual. [3] However, there are no long-term studies available to rate safety when used for long periods of time.

Limit your use of Withania Somnifera to 12 weeks or less. Clinical trials have shown it safe up to 12 weeks.

If taken in large dosages, it may cause stomach upset. Do not take Withania Somnifera if you a stomach ulcer or are already prone to stomach problems like heartburn.

If you experience stomach upset, take it with milk or food. If you develop a skin rash, fever, swelling of the lips, throat or tongue, discontinue use and contact a healthcare provider right away.

Women who are pregnant or breastfeeding should not use Ashwagandha. It is considered likely unsafe during pregnancy. There is evidence that this herb may cause miscarriages.

Using Ashwagandha can lower blood sugar levels, so it should not be used by individuals with diabetes. It may interfere with a medically supervised treatment plan to regulate blood sugar levels.

Withania Somnifera can also lower blood pressure levels. Anyone diagnosed with low blood pressure or who takes medication to stabilize high blood pressure should not use it.

Taking Ashwagandha can cause the immune system to become more active, increasing the symptoms of auto-immune diseases like multiple sclerosis, lupus or rheumatoid arthritis.

It may also slow down the central nervous system interfering with surgical anesthetics. Stop taking this herb at least two weeks before having surgery. [4]

Withania Somnifera Dosage

There are no standardized dosage recommendations for Withania extract. Check with a doctor to determine the appropriate dosage for your needs.

The following dosages have been used in research trials. However, different products may provide different extract concentrations. Therefore, the specific dosage for the product you are using may be different.

• One to six grams daily in capsule form.
• If taken as a powder, a dosage of three grams twice a day has been used, mixed with boiled warm milk.
• To make a a tea from Withania Somnifera, simmer one part root in ten parts water for 15 to 30 minutes. Ingest one half ounce to one ounce of the tea twice daily.
• In tincture or extract form, use 2-4mL three times a day.
• Five teaspoons of the dried herb can be added to one cup of boiling water and combined with raw sugar or honey for taste.

With approval from a pediatrician, children can take 2g of Ashwagandha with milk daily

It is a good idea to talk to your health care provider before taking Withania Somnifera or any herbal supplement, especially if you have a chronic illness like diabetes or take prescription medication.

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