Ashwagandha Herb: 10 Health Benefits, 6 Side Effects & Dose

Key Insight: Ashwagandha, known as Indian ginseng, is a significant Ayurvedic herb used for its stress-relieving, rejuvenating, and immune-boosting properties. It helps manage anxiety, improve sleep, and balance stress-related hormonal imbalances. The herb effectively reduces stress and anxiety, enhances sleep quality, boosts immunity, and supports reproductive health. It has aphrodisiac, anti-inflammatory, antioxidant, and neuroprotective properties. Ashwagandha powder treats infertility, manages stress, and supports overall vitality. It can be taken with milk or water and helps reduce anxiety, enhance sleep, and maintain hormonal balance. Ashwagandha leaves possess antioxidant properties that help treat viral infections, colds, coughs, and fevers. They boost immunity and alleviate symptoms associated with common respiratory issues. Different parts of the ashwagandha plant, including leaves, roots, seeds, and flowers, have distinct medicinal benefits, such as treating infections, enhancing fertility, and managing chronic conditions like diabetes and arthritis. Ashwagandha is considered a warming herb in Ayurveda. It generates heat in the body and should be used accordingly, especially during colder seasons or for individuals with a cooler body constitution. Although generally safe, ashwagandha can cause digestive issues, affect thyroid function, and may interact with certain medications. Pregnant and breastfeeding women, as well as individuals with autoimmune conditions, should consult a doctor before use. Ashwagandha is available in various forms, such as powders, capsules, teas, and balms. It is used for stress relief, improved sleep, enhanced immunity, and pain management, particularly in joint and muscle-related conditions.

Since the ancient ages, Ashwagandha has continued to be a much-preferred herb that is medicinal and treats people. Also known as Indian ginseng, this herb helps bolster individuals' immunity. The Ashwagandha Ayurvedic tablets serve as a general tonic to boost energy and elevate stress and anxiety.

What is Ashwagandha?

Ashwagandha is an essential herb in the Ayurvedic medical system. It is also known as winter cherry or Indian ginseng. The herb's common name comes from its peculiar scent, similar to horse sweat. 

Because of its Vata-balancing and Rasayana (rejuvenating) qualities, Ashwagandha is recognised as helping with stress and anxiety-related issues. These qualities may also benefit the management of diabetes. Additionally, it possesses the aphrodisiac virtue of Vajikarana, which helps alleviate erectile dysfunction and increase stamina. 

Ashwagandha root powder can be given with milk to assist in treating erectile dysfunction and male infertility. It is a nervine tonic that treats several nerve-related issues. It offers assistance in controlling tension and anxiety and balances how the body reacts to stressful situations.

Did you know An essential herb in the Ayurvedic medical system is Ashwagandha. It is also referred to as winter cherry or Indian ginseng. Because of its Vata-balancing and Rasayana (rejuvenating) qualities, Ashwagandha is recognised to help with stress and anxiety-related issues. Ashwagandha has a reputation for its stress-relieving properties. Anti-arthritic benefits of Ashwagandha may be extensively acknowledged and documented.

Nutritional Value of Ashwagandha

100 grams of Ashwagandha contains:

Nutrient	Value
Energy	250 g
Total dietary fibre	25 g
Carbohydrate	75 g

Clinical Studies on Ashwagandha

1. Ashwagandha: Effective in Reducing Stress and Anxiety: Clinical studies suggest that Ashwagandha extracts can help reduce stress and anxiety. A 2021 review examined seven trials with 491 adults in India, all experiencing high stress or anxiety. Participants took ashwagandha or a placebo for 6 to 8 weeks. Most studies used extracts from the root, with doses ranging from 240 to 1,250 mg/day or 12,000 mg/day of whole root granules. Results showed that ashwagandha significantly lowered stress, anxiety, fatigue, and sleeplessness and reduced cortisol levels compared to placebo. 500-600 mg/day doses were generally more effective than lower doses.

2. Ashwagandha for Improved Sleep: A clinical trial in India studied the effects of ashwagandha extract (Shoden) on sleep in 150 adults aged 18 to 65 with insomnia and poor sleep quality. Participants were given either the ashwagandha extract, standardised to 21 mg of withanolide glycosides per 60-mg capsule or a placebo for six weeks. The ashwagandha group reported significantly better sleep quality (72%) compared to the placebo group (29%). Improvements were also seen in sleep efficiency, total sleep time, quicker sleep onset, and reduced awakenings, as measured by actigraphy and self-reports, enhancing overall quality of life.

Benefits of Various Parts of Ashwagandha plant

The Ashwagandha herb is helpful in its entirety. All parts of the herb have some use or the other. Each of these parts has medicinal and healing properties that highly benefit individuals. The Ashwagandha ayurvedic tablets have antioxidant properties that can also treat infections and cough and cold symptoms.

1. Leaves

Is ashwagandha good for cold and cough? The leaves of the Ashwagandha plant have antioxidant properties. The herb can treat viral infections and ashwagandha for cough

 and cold symptoms. It is also highly effective in treating fever and chronic pain. It helps to heal and treat diseases.

2. Flowers and seeds

Not only the leaves' healing properties are potent, but the flowers and seeds of ashwagandha are also potent with specific properties. The flowers and seeds of ashwagandha churna benefit fertility and kidney problems. The herb has a high content of diuretic and aphrodisiac properties and will help remedy these issues. It also helps in the treatment of problems like kidney stones.

The seeds of the ashwagandha plant have anthelmintic properties, which make them helpful in treating infectious diseases and parasitic infections.

3. Roots

Not just the leaves and the flowers but also the roots of the ashwagandha plant are significant. The ashwagandha roots are present in various formulations for remedies. It is a potent aphrodisiac, diuretic, antioxidant, antidepressant and even anti-diabetic properties. Therefore, the herb is present in treating neural problems diabetes and constipation, infertility and skin disorders.

List of Proven Ashwagandha Benefits

1. Ayurvedic Solution For Infertility
2. Reduces Stress And Anxiety
3. Safeguards Your Immunity
4. People Suffering From Osteoarthritis
5. Improves Sleeping Habits And Calms The Brain
6. Improved Skin And Hair
7. Ashwagandha for arthritis
8. Helps in relieving pain
9. Helps in diabetes
10. Ashwagandha for hypertension

1. Ayurvedic solution for infertility

Many women and men suffer from infertility issues. Infertility issues plague them, and artificial treatments can get heavily exhausting. With herbal solutions like ashwagandha powder, one can treat infertility issues.

In women, infertility manifests as early menopause and the inability to conceive, while men suffer from low sperm count.

Stress heavily impacts the synthesis of female reproductive hormones. For women, one of the primary reasons for their inability to conceive is stress. Many women suffer from low progesterone levels due to excessive levels of stress. It, in turn, affects the menstrual cycle and fertility of women. 

One of the Ashwagandha uses and benefits is that it improves the chances of conceiving. It also helps to alleviate the mental and physical stress on women and men due to hormone imbalance. The herb boosts testosterone levels and reduces cortisol levels. Cortisol is a stress hormone that makes one feel restless and decreases sperm count and T-cells.

Ashwagandha helps to increase the synthesis of T-cells by balancing sperm production. It maintains the sperm count.

2. Reduces stress and anxiety

Ashwagandha has a reputation for its stress-relieving properties. The herb decreases stress levels and improves the chances of sleep in the individual. The ashwagandha powder benefits include anti-stress and anxiolytic properties. Such properties help to calm the mind and body. The mental balance of a person may suffer from distraught, which induces mental fatigue. The herb reduces fatigue and improves sleep patterns.

Moreover, one of the hormones that the adrenal gland releases is cortisol. It is a stress hormone that evokes the "fight or flight" response when one perceives imminent danger. Cortisol follows a routine- it is high during the day and low at night. However, stress at work and chronic anxiety can mess up the cortisol level. The cortisol stress response also negatively impacts the nervous system.

The Ashwagandha ayurvedic tablets relieve stress problems by keeping cortisol levels at their minimum. It smoothens the stress response cycle of the body. Stress is a daily occurrence, and Ashwagandha helps the body combat it. The herb, in turn, helps the various bodily systems, like cardiovascular, nervous and immune systems, to function accurately.

3. Safeguards your immunity

The powerful formulation of the ashwagandha herb has a high value, improving the stamina and energy of the person. The herb has many active ingredients and properties that reduce the weakness and fatigue of an individual.

One of the Ashwagandha uses and benefits is how it improves the vitality of the body. Additionally, the adrenal glands also greatly benefit from this herb. Ashwagandha helps to regulate the adrenal gland's hormones, thus helping combat stress.

Since the herb helps normalize hormones from the adrenal glands, it also regulates the synthesis of reproductive and sex hormones.

4. People suffering from Osteoarthritis

One of the primary ashwagandha powder uses is for people suffering from arthritis. It is the best natural relief for rheumatoid arthritis. As opposed to anti-inflammatory drugs, this herb helps to alleviate osteoarthritis symptoms without causing side effects.

Ashwagandha helps to reduce pain, inflammation and swelling. It reduces joint pain, thus improving mobility. Since the herb is an antioxidant, it also prevents the reoccurrence of the symptoms by protecting the joints from further damage.

According to scientific studies, one of the ashwagandha powder benefits is its analgesic property. This property inhibits the production of pain mediators that causes pain and inflammation in the case of arthritis.

5. Improves sleeping habits and calms the brain

The leaves and roots of ashwagandha churna uses the sleep cycle of an individual. There are compounds in the ashwagandha roots and leaves which helps to calm the brain and improve sleep cycles.

Since the herb is a stress reliever, it primarily controls cortisol. Since it reduces the release of cortisol, it brings down stress levels. One of the main reasons for insomnia is stress. Many people cannot go to sleep as their stress hormone torments them. The excessive stress level makes one stay up all night and makes them restless.

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Since the healing properties of Ashwagandha act on the stress-inducing hormones and control them, it helps the sleep cycle. With Ashwagandha, one can improve their sleep cycle and get the desired sleep. A proper sleep cycle also ensures one has enough energy in the morning to carry out their activities.

6. Improved skin and hair

Not just internal stress relief, but if you know how to use ashwagandha powder correctly, it helps to maintain healthy skin and hair. One of the most noticeable remedies of the herb is its ability to reduce acne. The anti-inflammatory properties reduce acne and skin breakouts.

The herb eliminates the bacteria that causeskin inflammation and deep cleanses the skin of all impurities. It removes all the residual dirt that can trigger a breakout.

Most skin types, dehydrated skin, are prone to breakouts because of their excessive dryness. Dry skin also becomes rough, can lead to swelling and pain, and can react to infections from a lack of natural oils. The ashwagandha benefits for skin include the roots of the herb adding hydration to the skin. It makes the skin look lustrous and brightens it, thus giving one a youthful appearance.

The traditional herb not only moisturises but also prevents irritation. It minimises the natural secretion of oil from the skin without stripping it of its natural oils, keeping the skin smooth and supple.

Its ability as an effective antioxidant remedy lies in its ability to boost collagen production, which nourishes the skin and promotes cell regeneration. Since the herb combats stress, it has age-defying properties that prevent wrinkles and fine lines from appearing on the face.

The calming properties rejuvenate the skin, retaining its natural plumpness and smoothing fine lines. It revitalises the skin as you sleep by building collagen and restoring its elastic properties.

7. Ashwagandha for arthritis

The anti-arthritic benefits of ashwagandha may be extensively acknowledged and documented. Because ashwagandha calms the nervous system, it may reduce pain. In an experiment, patients were given an ashwagandha-containing formula. 

This combination of herbs shows promise in lessening the intensity of pain and impairment. But arthritis is a serious ailment that has to be evaluated and treated by a medical professional.

8. Helps in relieving pain

Ashwagandha may have analgesic properties because a study found that administering an aqueous extract of the herb to patients increased their pain threshold—the limit beyond which a trigger causes pain—when compared to a placebo. Nevertheless, more investigation is needed to cite these as verifiable truths.

9. Helps in diabetes

Ayurveda prescribes two methods of diabetic therapy: Santarpana (replenishment) and Aptarpana (de-nourishment). Treatment with Aptarpana is beneficial for fat diabetics with a Kapha body type, while treatment with Santarpana is beneficial for lean diabetics, typically with Vata or Pitta body types. By regulating the Vata and Kapha doshas, ashwagandha benefits both kinds of therapy.

10. Ashwagandha for hypertension

In Ayurveda, hypertension is referred to as Rakta Gata Vata, or high blood pressure in the arteries. Finding the source of the issue and treating it from the ground up are the goals of Ayurvedic medicine for hypertension. Herbs are used to help do this. Another major contributor to hypertension is stress or anxiety, which can be lowered by taking ashwagandha, which in turn helps to lower blood pressure.

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How to Consume Ashwagandha?

The ideal ashwagandha dosage varies based on the health condition in which it is used. Medical research has not established a standardised universal dosage. Studies have tried different dosages for different problems. Some findings suggest that taking 250–600 mg of ashwagandha daily helps reduce stress. However, other studies used higher doses.

Ashwagandha supplements are available as capsules, powder, or liquid extracts, ranging from 250 mg to 1,500 mg per capsule. Consuming very high doses can cause unpleasant side effects in some people.

So, before taking Ashwagandha, you should consult your doctor about the appropriate dosage for your specific health needs and medical history. This ensures you remain safe and get the optimal benefits. Depending on the individual and condition, the dosage and way of taking ashwagandha (capsule, powder, or extract) may differ to suit you best. Discussing with a knowledgeable healthcare provider is important.

Also, we present you our newly launched Ashwagandha Gold Capsules, which contains richness of gold with pure Ashwagandha extract. 

Side Effects of Ashwagandha

Ashwagandha is a medicinal herb that has shown immense health and therapeutic benefits in multiple studies. However, some people may experience mild side effects when taking ashwagandha supplements.

While ashwagandha is very safe for most people, those with underlying health issues or on medication should exercise caution with usage to avoid complications:

1. Can Cause Digestive Issues

Some people report experiencing digestive problems like diarrhoea, nausea or vomiting when taking ashwagandha, especially at very high doses. Stopping the supplements alleviates the issues. Those with GI disorders must consult doctors before using ashwagandha.

2. May Lower Blood Pressure Excessively

Ashwagandha helps reduce high blood pressure. But it can cause blood pressure to dip lower than normal in some people already on anti-hypertensive drugs or suffering from low pressure, resulting in dizziness, fatigue etc. Monitoring BP levels is important.

3. Risk of Hyperthyroidism

People with thyroid issues face the risk of developing hyperthyroidism with ashwagandha use, as it may stimulate thyroid function excessively. Those suffering from Graves' disease are also advised against using it without medical guidance.

4. Can Cause Excess Sedation

Ashwagandha has a calming effect that induces sleep and eases insomnia through its GABA-like compounds. Using it with sedatives or anxiety medications can cause excessive drowsiness in some cases. Doctors should approve combo use.

5. May Aggravate Autoimmune Diseases

While the herb can help manage certain autoimmune conditions, health experts warn its immune-boosting abilities may instead exacerbate problems like multiple sclerosis, lupus or rheumatoid arthritis in some people. Seeking medical counsel before using it for these disorders is important.

6. Risk of Pregnancy Complications

Pregnant women or breastfeeding mothers should avoid ashwagandha supplements due to a lack of sufficient studies supporting their safety for fetal development or infants, as components like withanolides may cause issues.

Also, do have a look at our Ashwagandha KSM-66 capsules.

Use of Ayurvedic Ashwagandha Products

Ashwagandha supplements offer many of its benefits. To learn to use ashwagandha powder, one must mix it in their drink, preferably water or milk, daily. Ayurvedic products come in a variety of packaging. One can get capsules, herbal infusions like tea, and even balm.

Each has its uses. Ashwagandha balm can relieve arthritis and joint pain. Herbal tea, on the other hand, can detoxify one's body. Tea helps drain toxins and free radicals from the body.

The toxins and free radicals cause fatigue and restlessness. It renders a person incapable of carrying out heavy physical activities. A warm cup of ashwagandha tea helps to manage stress after a long day at work. It calms down cortisol levels and induces clarity and peace in the mind and body of the person.

Conclusion 

If you have powdered Ashwagandha, you may wonder how to use Ashwagandha. You can use it in your drinks like milk and tea. The solubility of the ashwagandha powder in the glass makes it easy for the body to absorb it quickly. With easy absorption, the herb acts more readily on the body. Thus, you reduce the active time it takes to react to the increased levels of stress hormones.

Just a cup of ashwagandha tea rejuvenates a person. Regular consumption of tea and herbal Ashwagandha tablets helps to reduce stress and fatigue. With low fatigue levels, one feels energised to carry out their daily routine.

FAQs

1. What is the special benefits of ashwagandha?

It enhances the reproductive system's functionality, supporting a balanced sexual and reproductive life. As a potent adaptogen, it increases the body's ability to withstand stress. Ashwagandha enhances cell-mediated immunity, which strengthens the body's resistance to illness.

2. What happens when you take ashwagandha daily?

Ashwagandha may help reduce the symptoms of anxiety. In a 2019 study, researchers discovered that when compared to a placebo, ingesting 240 mg of ashwagandha daily dramatically lowered people's stress levels. Reduced cortisol levels—a hormone linked to stress—were one aspect of this.

3. Who needs Ashwagandha?

Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed. Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.

4. When's the best time to take ashwagandha?

There isn't just one ideal time of day to take ashwagandha; however, some users report feeling drowsier and having better-quality sleep while using the herbal supplement, so taking it at night may be preferable. Try not to take ashwagandha on an empty stomach until you find out how well you tolerate it, as some GI distress may occur.

5. Who cannot take ashwagandha?

Taking ashwagandha while nursing and during pregnancy is discouraged. Those with thyroid or autoimmune diseases, as well as those who are about to have surgery, should avoid using ashwagandha.

6. Is ashwagandha hot or cold for body?

Ashwagandha is generally considered a warming (or "hot") herb in traditional Ayurvedic medicine. It is known to increase heat in the body, promoting vitality and energy, which can help improve strength, stamina, and overall vitality. Due to its warming nature, it's often recommended during colder seasons or for individuals with a cooler body constitution but should be used cautiously by those who tend to feel hot or have heat-related conditions.

References

1. An essential herb in the Ayurvedic medical system is ashwagandha. It is also referred to as winter cherry or Indian ginseng. (https://www.sciencedirect.com/)
2. Because of its Vata-balancing and Rasayana (rejuvenating) qualities, ashwagandha is recognised to help with stress and anxiety-related issues. (https://www.sciencedirect.com/)
3. Ashwagandha has a reputation for its stress-relieving properties. (https://www.liebertpub.com/)
4. Anti-arthritic benefits of ashwagandha may be extensively acknowledged and documented. (https://www.sciencedirect.com/)