Ashwagandha, scientifically referred to as Withania somnifera, is an ancient herb deeply rooted in the practice of Ayurvedic medicine for centuries. Its name originates from the combination of the Sanskrit words "ashwa" meaning horse and "gandha" meaning smell, indicating its distinct aroma resembling that of a horse.
Synonyms
Asgandha, penneru gadda, Amukura, Assandh, Ghoda akun , Gatrakari, varahakarni.
Ashwagandha is a promising natural supplement for promoting overall health and well-being. By following the tips in this blog post, you can safely and effectively use ashwagandha to improve your health and well-being.
Chemical constituents:
Saponins: These compounds have anti-inflammatory and immune-boosting properties. They also help to improve blood sugar control.
Withanolides: Withanolides are the most well-studied chemical constituents of ashwagandha. They have been shown to have severe health benefits, including reducing stress, improving sleep quality, boosting the immune system, reducing inflammation, and protecting the brain from damage.
Alkaloids: Alkaloids are another important group of chemical constituents in ashwagandha. They have antioxidant and anti-inflammatory properties. They also help to improve cognitive function.
Saponins: Saponins are a type of compound that has been shown to have several health benefits. They have anti-inflammatory and immune-boosting properties. They also help to improve blood sugar control.
Flavonoids: Flavonoids are a type of antioxidant that has been shown to have several health benefits. They also help to protect the body from damage caused by free radicals.
Minerals: Ashwagandha contains several minerals, including zinc, iron, and magnesium. These minerals are required for good health.
Benefits of Ashwagandha:
Ashwagandha possesses potent antioxidant properties and offers a wide range of potential health benefits, including:
Enhanced energy levels and improved stamina
Improve concentration
Reduction in stress and anxiety symptoms
Ashwagandha has adaptogenic properties. Adaptogens are substances that help the body adapt to stress and promote good health. It facilitates the production of Adaptogens.
Reinforcement of the immune system
Promotion of better sleep quality
Potential protective effects against different types of cancer.
Helps to regulate the production of cortisol
What does Ayurveda say about Ashwagandha?
In Ayurveda, Ashwagandha is classified as a rasayana, which means it is a substance that can rejuvenate the body and mind. It is traditionally used to treat a wide variety of conditions, including:
Fatigue
Anxiety
Insomnia
Impotence
Memory loss
Improve physical performance
Increase strength and endurance
Boost the immune system
Also, Ashwagandha balances tri dosha but mainly vata and kapha dosha
How does ashwagandha work in different aspects of health?
Mental health:
The properties of ashwagandha are thought to be due to its ability to modulate the body's stress response.
When we are in a fight or flight situation, our bodies produce hormones such as cortisol & adrenaline. These hormones can have several negative effects on our health, including increasing our risk of heart disease, diabetes, and depression.
Ashwagandha helps to counteract the effects of stress by reducing the production of these hormones and increasing the production of other hormones that have a calming effect on the body.
Male reproductive health:
Ashwagandha may also support reproductive health. In one study, men with low sperm count who took ashwagandha for 3 months had significantly improved sperm count and motility than those who took a placebo.
Ashwagandha and hormones/menopause:
Ashwagandha may also help reduce symptoms of menopause, such as hot flashes, night sweats, and mood swings. In one study, women with menopause who took ashwagandha for 12 weeks had significantly fewer hot flashes and night sweats than those who took a placebo.
Here are how ashwagandha may support hormonal balance:
Reduces stress: Stress can disrupt the production of hormones, including cortisol and estrogen. Ashwagandha is a powerful adaptogen that helps the body cope with stress, which can help to restore hormonal balance.
Increases testosterone: Ashwagandha has been shown to increase testosterone levels in both men and women. Testosterone is a hormone that plays a role in regulating sex drive, energy levels, and mood.
Improves thyroid function: The thyroid gland produces hormones that regulate metabolism, energy levels, and mood. Ashwagandha may help to improve thyroid function, which can help to restore hormonal balance.
Supports the adrenal glands: The adrenal glands produce hormones that help the body respond to stress. Ashwagandha may help to support the adrenal glands, which can help to reduce stress and improve hormonal balance.
While more research is needed to confirm the benefits of ashwagandha for hormonal balance, the available evidence suggests that it may be a promising natural remedy for women who are struggling with irregular menstrual cycles, menopause symptoms, or reproductive health problems.
Thyroid:
For individuals with hypothyroidism, some studies suggest that ashwagandha may help support thyroid function by balancing hormone levels and potentially increasing the production of thyroid hormones. However, it's important to consult with a healthcare professional before using ashwagandha as a complementary approach to managing hypothyroidism.
For individuals with hyperthyroidism, ashwagandha may not be recommended, as it may have stimulating effects and potentially worsen the condition. If you have hyperthyroidism, it's crucial to consult with a healthcare professional before considering the use of ashwagandha or any other supplements.
Diabetes:
Ashwagandha may help lower blood sugar levels by increasing insulin sensitivity, promoting the regeneration of pancreatic beta cells, and enhancing the uptake of glucose by cells.
Ashwagandha may also have a positive impact on lipid profiles by reducing total cholesterol, LDL cholesterol, and triglyceride levels.
Ashwagandha possesses antioxidant properties, which can help reduce oxidative stress and inflammation associated with diabetes.
Ashwagandha is considered an adaptogen, which means it may help the body adapt to stress and maintain overall well-being. By reducing stress levels, it may indirectly benefit individuals with diabetes.
Use of ashwagandha on the skin and its safety:
Studies have shown that ashwagandha shows the listed properties on skin anti-aging Cures And Corrects Acne, Repairs Dull And Dry Skin, Retains Natural Moisture, Promotes Skin Reparation, Nourishes The Skin, and encourages Healthy Hair Growth.
Withanolides: It exerts an anti-inflammatory and antioxidant activity which promotes a glow and reduces acne.
Alkaloids: It has somniferous and somnine, which have antimicrobial properties leading to healthy skin.
Fatty acids: It is linoleic acid and oleic acid, which helps to moisturize and nourish the skin. It also helps to improve the skin texture and appearance.
Flavonoids: It has kaempferol and quercetin, which helps to protect the skin from damage caused by free radicals and reduce inflammation in the skin.
Steroidal lactones: It has withaferin A and withanolide D, which stimulate collagen production and improve skin elasticity. It also helps to reduce fine lines and wrinkles.
Dosage and precautions:
Dosage:
The recommended dosage of ashwagandha varies depending on the form of ashwagandha you are taking and your individual needs. However, a typical dosage is 300-600 mg of standardized extract per day.
Side effects:
Diarrhea
Nausea
Drowsiness
Headache
Redness of the skin
If you experience any of these side effects, it is important to stop taking ashwagandha and talk to your doctor.
Drug interactions with Ashwagandha:
Ashwagandha can interact with certain medications, so it is important to make sure that it is safe for you to take. Some medications that may interact with ashwagandha include:
Antidepressants: Ashwagandha may increase the effects of antidepressants, so it is important to start with a low dose and increase gradually.
Blood thinners: Ashwagandha may increase the risk of bleeding, so it is important to talk to your doctor if you are taking blood thinners.
Diabetes medication: Ashwagandha may lower blood sugar levels, so it is important to monitor your blood sugar levels closely if you are taking diabetes medication.
How to Incorporate Ashwagandha?
There are many ways to incorporate ashwagandha into your daily routine. Here are a few ideas:
Ashwagandha powder:
Here are some specific suggestions for how to incorporate ashwagandha into your daily routine:
Add it to your food: Ashwagandha powder can also be added to food, such as yogurt, oatmeal, or soups.
If you like to cook, add 1/4 teaspoon of ashwagandha powder to your favorite dish.
One can prepare a chattan. Take a teaspoon of ashwagandha powder mixed with water or honey and consume this churna as it is.
Ashwagandha smoothies:
Ashwagandha powder can be easily added to smoothies. This is a great way to get your daily dose of ashwagandha and enjoy the taste of your smoothie at the same time.
Ingredients:
1 ripe banana
1 cup almond milk (or any milk of your choice)
1 tablespoon almond butter (or peanut butter)
1 teaspoon ashwagandha powder
1 teaspoon honey or maple syrup (optional, for sweetness)
A handful of spinach or kale (optional, for added nutrients)
Ice cubes (optional, for a chilled smoothie) Feel free to customize the recipe by adding your favorite ingredients such as berries, yogurt, or seeds for added flavor and nutrition
Ashwagandha herbal tea:
Ashwagandha tea is a delicious and easy way to get your daily dose of ashwagandha. You can find ashwagandha tea bags at most health food stores.
Instructions:
Boil a cup of water.
Place 1 teaspoon of Ashwagandha powder in a tea infuser or tea bag.
Pour the hot water over the Ashwagandha powder.
Let it steep for about 5-10 minutes, allowing the herb to infuse into the water.
If desired, add a small amount of honey or a squeeze of lemon for added flavor.
Stir well and enjoy the Ashwagandha herbal tea.
Ashwagandha capsules:
Capsules are the most common form of ashwagandha. They are easy to take and are a good option for people who do not like the taste of ashwagandha. If you prefer capsules, take 1-2 capsules of ashwagandha with food once or twice daily.
NOTE: It is important to start with a low dose of ashwagandha and gradually increase the dosage until you find what works best for you. You should also talk to your doctor before taking ashwagandha if you have any pre-existing conditions or are taking any medications.
Ashwagandha on skin application:
Ashwagandha face mask:
Image reference
Mix 1 teaspoon of ashwagandha powder with 1 teaspoon of water or milk to form a paste. Apply the paste to your face and leave it on for 15-20 minutes, then rinse it off with warm water.
Ashwagandha toner:
Mix 1 teaspoon of ashwagandha powder with 1/2 cup of rose water or distilled water. Store the toner in a spray bottle and spritz it on your face after cleansing.
Ashwagandha moisturizer:
Add 1-2 drops of ashwagandha oil to your regular moisturizer. Apply the moisturizer to your face and neck as usual.
Ashwagandha massage oil:
Mix 1 teaspoon of ashwagandha oil with 1 tablespoon of carrier oil, such as coconut oil, almond oil, or jojoba oil. Massage the oil into your face and neck, paying special attention to any areas of dryness or inflammation.
NOTE: While Ashwagandha is generally considered safe and effective for most individuals, it is important to consult with a healthcare professional if you are pregnant, nursing, or currently taking medications before incorporating Ashwagandha into your routine.
REFERENCE:
Ashwagandha: An Overview (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ )
Ashwagandha: Origin, folklore and proven health benefits
( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/ )(https://www.lifestyleasia.com/bk/living/ashwagandha-health-benefits-to-know/ )
Withania somnifera - an overview (https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/withania-somnifera )
Ashwagandha: A Review of the Evidence for Its Adaptogenic Properties (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684515/ )
Ashwagandha for Improving Anxiety and Depression: A Systematic Review of Randomized Controlled Trials (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687084/ )
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