Ashwagandha Latin name Withania somnifera is a powerful herb as described in Ayurveda texts. People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. It also helps in increasing muscle strength.
“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength.
The ashwagandha plant is a small shrub with yellow flowers that’s native to India. Plant’s root and leaves are used to make power and extracts respectively.
Benefits
There are six proven benefits of ashwagandha as per the modern research.
Reduce stress and anxiety
Ashwagandha is perhaps best known for its ability to reduce stress. It reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response. (1)
Improve brain function, including memory
Ashwagandha also help in improving cognitive function specially older adults. It help in improving concentration, memory and reaction time. The compound in the ashwagandha have antioxidant effect on the brain. (2)
Help Improving Sleep
Ashwagandha promotes restful sleep. It reduces anxiety levels and help in feeling more alert in morning. The people who wakes up in the night and have issue with disturb sleep may also find significant positive effect on sleep quality after using ashwagandha at night with milk. (3)
Enhance physical performance
It has been shown by various research that ashwagandha can help athletes to boost their performance. It enhances the oxygen usage during intense activities thus make more oxygen available. (4)
Increase muscle strength
As ashwagandha act like a rasayana as per Ayurveda, it’s is a key component of Chavanprash (special Ayurvadic tonic). It helps in gaining muscle mass as well as the strength. (5)
Support boosting testosterone
Ashwagandha supplements have been shown in some studies to increase testosterone levels. It also increased sperm concentration and motility in men with normal sperm count. (6)
Reduce blood sugar levels
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels. Powerful antidiabetic activity is believed to be present in certain compounds within ashwagandha, including one called withaferin A (WA), which may assist in the stimulation of glucose uptake from the bloodstream by your cells. (7)
Reduce inflammation
Ashwagandha may help reduce inflammatory markers like c-reactive protein in the body. It contains compounds, including WA, that may help reduce inflammation in the body (8)
In a study people with COVID-19 were given Ayurvedic drug containing ashwagandha and their inflammatory markers were reduced after 7 days of treatment. (9)
Ayurvedic Properties:
Rasa(Taste) – Katu (pungent), Tikta (bitter), Kashaya (astringent)
Guna(Qualities) – Snigdha (oiliness), Laghu (lightness)
Veerya (action)- Ushna (Hot potency)
Vipaka (post digestive effect)- pungent after digestion
Tridosha Impact -Balances all three doshas, especially Kapha and Vata.
How to take
Ashwagandha Powder 3 – 6 g in divided dose per day
Capsule – 250 to 750 mg – once or twice a day, based on Ayurvedic doctor advice
Milk, water, yogurt, honey and ghee are a few co-drinks consumed along with Ashwagandha
It is used with honey, ghee, oil or directly with water as per imbalance dosha
When to take
It can give a burning sensation, to few people, if consumed before food or on empty stomach. It is suggested to take it, 30 minutes after food. If Ashwagandha milk remedy is made, then it can be taken before food.
Healthcare practitioners can advise it in a specific dose to children more than 1 years of age, adults or elders. It is relatively safe herb but should be taken under medical supervision.
