Ashwagandha: Benefits, Daily Use, and Scientific Evidence

|| Category: Nutrition & Supplementation || 

Understanding Ashwagandha

Ashwagandha, also known as Withania somnifera, is a popular herb in Ayurvedic medicine. It is often called "Indian ginseng" due to its rejuvenating properties. People have used it for centuries to improve health and well-being.

This herb is known for its adaptogenic properties. Adaptogens help the body manage stress. Ashwagandha helps in reducing anxiety and improving mood.

Benefits of Ashwagandha

Reduces Stress and Anxiety

Studies have shown that Ashwagandha can reduce stress and anxiety. It lowers cortisol levels, the hormone responsible for stress. People who take Ashwagandha often report feeling calmer and more relaxed.

Improves Physical Performance

Ashwagandha can enhance physical performance. Athletes and fitness enthusiasts use it to increase strength and endurance. Regular use can lead to better muscle recovery and reduced fatigue.

Boosts Immunity

This herb also boosts the immune system. It helps the body fight off infections and illnesses. People who take Ashwagandha regularly may experience fewer colds and other common ailments.

Dosage

Incorporating Ashwagandha into your daily routine is simple. You can find it in various forms, such as capsules, powders, and teas. It is essential to follow the recommended dosage on the product label.

For those new to Ashwagandha, starting with a lower dose and gradually increasing it is advisable. This approach helps the body adjust to the herb.

Dosage Per Condition:

• Stress reduction / cortisol control:
  → 300–600 mg/day, split in 1–2 doses.
• Sleep support:
  → 300–500 mg, 1–2 hours before bed.
• Testosterone / athletic performance:
  → 500–600 mg, twice daily (total: 1000–1200 mg/day).
• Cognitive support / anxiety:
  → 250–500 mg/day.

Scientific Evidence

Clinical Trials

Clinical trials have shown that Ashwagandha can improve cognitive function and memory. Another study in the "Indian Journal of Psychological Medicine" reported that it effectively reduced symptoms of anxiety and depression.

Ongoing Research

Researchers continue to explore the benefits of Ashwagandha. Ongoing studies aim to uncover more about its potential in treating various health conditions. The scientific community remains optimistic about its future applications.

Conclusion

Ashwagandha is a powerful herb with numerous health benefits. It helps reduce stress, improve physical performance, and boost immunity. Scientific evidence supports many of these claims.

Incorporating Ashwagandha into your daily routine can lead to a healthier, more balanced life. Always consult with a healthcare professional before starting any new supplement. If you need help with supplementation feel free to reach out and we get you on the way.

Love,
Sam

Keywords: ashwagandha, Withania somnifera, adaptogen, stress reduction, anxiety relief, cortisol lowering, physical performance, muscle strength, endurance, immune support, fatigue reduction, cognitive enhancement, sleep support, testosterone booster, dosage guidelines, clinical trials, herbal supplementation, Ayurvedic medicine, neuroprotection, mood improvement

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Articles

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum Ashwagandha extract in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.

Gupta, G. L., Jalalpure, S. S., & Patel, V. R. (2012). Immunomodulatory and antioxidant activity of Ashwagandha (Withania somnifera) against experimentally induced myocardial infarction in rats. Pharmacognosy Magazine, 8(32), S101–S107.

Pingali, U., Pilli, R., & Fatima, N. (2014). Evaluation of the neuroprotective and cognition-enhancing effects of Withania somnifera in sleep-deprived rats. Journal of Ethnopharmacology, 155(3), 1066–1070.

Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.