The Ashwagandha plant, also known as the Indian Ginseng or the Winter Cherry, is a shrub native to SouthEast Asia and India. The plant extracts and powder have been used in the traditional management of stress, anxiety and fertility among indigenous communities in India, South East Asia, and Africa for centuries. In this post, we will discuss some of the health benefits of Ashwagandha.
What is Ashwagandha Plant?
It is a small shrub with yellow flowers which is part of Ayurveda, the traditional Indian system of medicine. Ashwagandha is classified as an adaptogen and confers its health benefits when the plant is consumed in the form of tinctures, powders, supplements, tea, tablets, or raw form. The scientific name of this plant is Withania somnifera and its medicinal extracts are derived from the roots and berries.
Health Benefits of Ashwagandha
The Ashwagandha plant has a number of health benefits. Here, we will categorize the health benefits into three:
i. General Health Benefits
The Indian herb has a number of health benefits which are general for everyone. Some of these include:
a). Stress and Anxiety Reduction
According to research studies, consuming Ashwagandha plant products has significant stress-relieving properties. In fact, much of the popularity associated with this herb’s medicinal properties is linked to its ability to relieve anxiety and stress. Consider talking to your doctor or nutritionist about the right Ashwagandha dosage for managing anxiety and stress related symptoms.
Quick Read: Fenugreek Health Benefits
b). Blood Sugar Regulation
Regular use of Ashwagandha has been found to help with blood sugar management. However, it works best when combined with a strict diet and exercise. Remember to seek the advice of a healthcare professional before using any herbal medicines, more so if you are already taking other medications.
c). Weight Loss
Some studies have indicated that Ashwagandha can facilitate the reduction of triglyceride levels in the body thus leading to weight loss. However, it should be combined with exercise, diet, and may be pharmacological options for weight loss. Most of the research studies on how Ashwagandha induces weight loss are not conclusive. Further research is required in this regard.
Quick Read: High Calorie Foods for weight gain
d). Improves Sleep Quality
For people struggling with sleep disorder (insomnia), Ashwagandha has been found to help improve the quality of sleep. However, it’s worth noting that only a few studies have been conducted on this and therefore the findings may not be conclusive. That notwithstanding, you can still give it a try if you are struggling with sleep disorder.
Quick Read: Health benefits of of Ashwagandha
e). Improves Memory and Focus
Routine use of Ashwagandha has been found to not only improve cognition, memory, and attention span, but also enhance one’s ability to perform motor functions. Separate studies have shown that those who use the herb’s extracts routinely have a better cognition reaction time and response to psychomotor stimuli.
Quick Read: Health Benefits of Collagen supplements
f). Improves Circulatory Health
A number of research studies have shown that the use of Ashwagandha extracts and related products have the ability to enhance the delivery of oxygen to tissues by improving heart and lung functions. However, it is important to note that these studies were conducted among healthy and athletic adults. As such, the findings may not necessarily apply universally to all adults as well as children. There is a need for more research in this regard.
g). Management of Inflammatory Symptoms
Some studies have shown that Ashwagandha can be used to improve symptoms of inflammation. Much of this effect is attributed to the WA compounds which are plentiful in the herb. According to another study, WA compounds reduce inflammation by acting on nuclear factor kappa (NF-kB) and nuclear factor erythroid 2 related factor 2 (Nrf2).
Pro Tip!!
After adding Ashwagandha powder to your food, do not cook at high heat, else you will destroy most of the essential nutrients of the herb and miss out on its health benefits.
ii. Ashwagandha Benefits for Men
Besides the general health benefits associated with Ashwagandha plant, the herb also offers some advantages which are specific to men. Some of these include:
a). Improves Male Libido and Fertility
Research studies have established that routine use of Ashwagandha plant products among men diagnosed with infertility significantly improves the quality and quantity of sperms. This is attributed to compounds in the herb that stimulate enhanced testosterone hormone production among men and not women. More testosterone in circulation leads to improved sexual health, among other associated health benefits.
b). Improves Muscle Mass and Strength
The use of Ashwagandha has been linked to enhanced testosterone levels among males. With more of this hormone in circulation comes improved sexual health. In addition, testosterone is known to improve muscle mass and strength among men. Remember that the herb has also been shown to reduce levels of triglycerides in the body thus leading to weight loss. This mechanism, together with the spike in testosterone levels is thought to account for the improved muscle mass seen among males who use Ashwagandha routinely.
iii. Ashwagandha Benefits for Females
Apart from its general health benefits as well as benefits to men, Ashwagandha also offers some specific benefits to women. Some of these include:
a). Improves Sexual Health
A number of research studies have shown that a select group of women who were using Ashwagandha products reported improved libido, enhanced vaginal lubrication, better arousal, and orgasms. By and large, Ashwagandha has been shown to positively improve sexual health among women.
b). Improved Menstrual Health
A study conducted among women who had reported irregular menstrual cycle indicated that majority of the participants had significant improvement in their cycle at the end of the study. There’s a chance that Ashwagandha extracts, tablets, supplements, and other related products have the potential to improve menstrual cycles among some category of women. Further research is needed on this.
Potential Ashwagandha Side Effects
Even though Ashwagandha offers a number of health benefits, it also packs some risks. Some of these include:
- Interaction with other medications: Some drugs may interact if taken together. Therefore, it’s important to inform your doctor about the drugs you are currently taking before you can start using Ashwagandha. Drug-drug interactions usually enhance or weaken the effect of one or multiple drugs, depending on the number of medications one is currently using.
- Potential allergic reactions: Though Ashwagandha is usually safe for pregnant women, breastfeeding mothers, as well as immunocompromised patients, some people have reported allergic reactions on consuming this Indian herb. If you are allergic to plants such as grass and nightshade, you may want to talk to your doctor to undertake tests to help you determine whether or not you are likely to experience allergic reactions upon using Ashwagandha extracts or supplements.
- Some Ashwagandha products may contain heavy metals: It’s always a good idea to do your research and find out more about the source of your herb. More importantly, you may want to do your research and find out more about the manufacturer, their product testing practices, and other measures taken to ensure quality of their products. More importantly, find out how they protect against contamination by heavy metals such as cadmium, lead, and mercury which are usually implicated in the damage of the reproductive system, kidney, liver, brain, and heart.
How to Take Ashwagandha Plant Products
So, how are you supposed to consume this herb? Well, there are a number of ways to get it done. According to nutritionists, Ashwagandha can be consumed in the form of powder, tablets, supplements, or extracts. You can add raw Ashwagandha or the powder form to your smoothies, yogurt, nut butter, granola, and other types of food.
Quick Read: Foods rich in collagen
Wrap Up
Ashwagandha, a medicinal herb native to India and SouthEast Asan countries, has been associated with immense health benefits. Scientific studies have indicated that the herb can be used to relieve symptoms of stress, improve fertility and libido in men & women, and boost cognition. However, remember to talk to your doctor, dietitian, or nutritionist before you start using Ashwagandha or any other herbal products, especially if you are also using other medications already.
