Ashwagandha: Health Benefits, Dosage and Precautions

Author

Dr. Ayesha Tufail

Our Certified Medical Doctor, Researcher and Top-Rated Medical Writer on Upwork. Dr. Ayesha Tufail has more than 10 years of experience working as a General Practitioner. Her areas of research include Stem Cell Therapy, Herbal Health Supplements & Adult ADHD.

You can get in touch with Dr. Ayesha via her LinkedIn account linked at the end of this page.
 

What is Ashwagandha?

Ashwagandha is a small, woody shrub that grows in dry regions of India, the Middle East, and parts of Africa. It is a member of the Solanaceae family, which also includes tomatoes, potatoes, and eggplants.

The roots and leaves of the ashwagandha plant are used in traditional Ayurvedic medicine to treat a wide range of health conditions. Ashwagandha is classified as an adaptogen, which means that it helps the body adapt to stress and promotes balance in the body's systems.

Ashwagandha is rich in withanolides, a group of naturally occurring compounds, that have a wide range of health benefits.

 

Health Benefits of Ashwagandha:

1. Reduces Stress and Anxiety

Ashwagandha is perhaps best known for its ability to reduce stress and anxiety. Studies have shown that ashwagandha can reduce levels of cortisol, a hormone that is released in response to stress.

A decrease in cortisol levels can help to lower feelings of stress and anxiety, improve mood and promote relaxation. Ashwagandha also improves sleep quality, which can further reduce stress levels.

2. Improves Physical Performance

Ashwagandha increases the physical performance of the body. It is a popular supplement used by recreational and professional athletes. Ashwagandha improves physical performance in the following ways:

• It increases strength, endurance, and muscle mass.
• It reduces exercise-induced muscle damage and inflammation.
• It may also improve cardiovascular health by reducing cholesterol and triglyceride levels.
• It improves blood pressure regulation and maintenance.

3. Enhances Brain Function

Ashwagandha can help to improve brain function. It can improve memory, concentration, and learning ability. According to research studies, Ashwagandha can reduce inflammation and oxidative stress in the brain. It may help to protect against age-related cognitive decline and neurodegenerative diseases.

4. Boosts Immune Function

Ashwagandha is an effective supplement for boosting the immune system. Studies have shown that ashwagandha can increase white blood cell count, which is an important part of the body’s immune response. By increasing white blood cell count, ashwagandha helps the body to fight infection.

5. Supports Hormonal Balance

Ashwagandha has been shown to benefit the body’s hormonal balance, particularly in women. Studies have shown that ashwagandha can reduce symptoms of menopause, such as hot flushes and mood swings. It also improves sexual function and fertility.

6. Boosts Male Fertility

Ashwagandha may also have benefits for men's health. The most important benefit of using ashwagandha is that it boosts male fertility.

Here are some of the ways in which ashwagandha can boost male fertility:

• Improves Sperm Count:

Ashwagandha can increase sperm count in men by promoting spermatogenesis (the production of sperm). According to research published in the Journal of Alternative and Complementary Medicine, using ashwagandha supplements for 90 days increased sperm counts when compared to a placebo.

• Enhances Sperm Motility:

 Ashwagandha can also improve the motility of sperm This refers to the ability of sperm to move effectively towards the egg for fertilisation. A study published in Evidence-Based Complementary and Alternative Medicine found that ashwagandha supplementation for 90 days significantly improved sperm motility in men with low sperm count.

• Improves Sperm Morphology:

The morphology of sperm refers to the shape and size of the sperm. Abnormal sperm morphology can lead to reduced fertility. Ashwagandha can also help to improve sperm morphology by reducing oxidative stress. Increased oxidative stress can damage the DNA of sperm and affect their shape and size.

• Regulates Hormonal Balance:

Ashwagandha can also regulate hormonal balance in men by increasing testosterone levels and reducing levels of cortisol. High cortisol levels can affect sperm production and lead to reduced fertility. By reducing cortisol levels, ashwagandha can help improve sperm health and increase fertility. 

Overall, ashwagandha is a safe and natural way to boost male fertility and improve overall reproductive health.

7. Helps to Improve Sleep

Ashwagandha has been shown to increase GABA activity, which can help improve sleep quality and reduce the time it takes to fall asleep. GABA (gamma-aminobutyric acid) is a neurotransmitter that helps to promote relaxation and sleep.

8. Reduces Inflammation

Ashwagandha has been found to have anti-inflammatory properties that may help to reduce inflammation in the body. Ashwagandha may help manage conditions associated with chronic inflammation.

Here are some ways in which ashwagandha can help to reduce inflammation:

• Reduces Pro-Inflammatory Cytokines: 

Ashwagandha has been found to reduce the levels of pro-inflammatory cytokines in the body, such as interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-α). These cytokines are involved in the inflammatory response and reducing their levels can help to reduce inflammation.

• Inhibits the Production of Reactive Oxygen Species (ROS):

Reactive Oxygen Species (ROS) are molecules that can cause oxidative stress and contribute to inflammation. Ashwagandha has been shown to inhibit the production of ROS, which can help to reduce inflammation.

• Modulates the Immune System:

Ashwagandha has been found to modulate the immune system. It helps to balance the activity of immune cells and thus reduces inflammation. This may be particularly helpful in autoimmune conditions, where the immune system attacks the body's own tissues. In some cases ashwagandha has been found to lead to a flare up in autoimmune disease. So, before using ashwagandha specifically for autoimmune disorders, consult your healthcare practitioner.

• Protects Against Cellular Damage:

Ashwagandha contains compounds called withanolides, which have been found to have antioxidant properties. Antioxidants protect against cellular damage caused by oxidative stress. However, it is important to note that more research is needed to fully understand the effects of ashwagandha on inflammation and to determine the optimal dosage and duration of treatment. As always, it is important to consult with your healthcare provider before starting any new supplement regimen.

9. Regulates Blood Sugar Levels in Diabetes Mellitus

In recent years, research has shown that ashwagandha may have beneficial effects on blood sugar regulation. Here are some ways in which ashwagandha may help to regulate blood sugar levels:

• Improves Insulin Sensitivity:

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. Insulin resistance occurs when cells become less sensitive to Insulin, which can lead to high blood sugar levels and diabetes. Ashwagandha has been found to improve Insulin sensitivity, help cells to respond better to Insulin and to reduce the risk of Insulin resistance. 

• Increases Insulin Secretion:

Ashwagandha has also been found to increase Insulin secretion from the pancreas. This can help to lower blood sugar levels by allowing glucose to enter cells more efficiently.

• Reduces Cortisol Levels:

Cortisol is a stress hormone that can raise blood sugar levels by stimulating the production of glucose in the liver. Ashwagandha has been found to reduce cortisol levels, which can help to lower blood sugar levels.

• Contains Antioxidants:

Ashwagandha contains antioxidants, which can help to reduce oxidative stress and inflammation. Both oxidative stress and inflammation have been linked to diabetes and blood sugar dysregulation.

• Improves Lipid Profile:

Ashwagandha has been found to improve the blood lipid profile by

1. Reducing triglycerides and LDL cholesterol levels
2. Increasing HDL cholesterol levels.

This can help to reduce the risk of cardiovascular disease, which is commonly associated with diabetes.

Overall, Ashwagandha may help regulate blood sugar regulation. But more research is needed to fully understand the effects of Ashwagandha on blood sugar regulation.

Ashwagandha Supplements

Ashwagandha supplements have gained significant popularity in recent years due to their potential health benefits. When it comes to choosing the right type of Ashwagandha supplement, it is crucial to consider the source and composition. Specifically, the use of the Ashwagandha root in isolation is often considered superior to a mixture of both the root and leaves. This is because the root contains a higher concentration of beneficial constituents, while certain compounds found in the leaves, such as Withaferin A, can be toxic in higher doses.

Manufacturers who opt for a mixture of root and leaves may have a higher overall count of Withanolides, but this can result in a weaker product with an increased likelihood of containing the potentially unfavourable Withaferin A. In contrast, products like KSM-66® employ a process that utilises only the Ashwagandha root, reducing the overall Withanolide content but resulting in a supplement that is richer in beneficial components. By focusing on the root alone, these products aim to provide a safer and more effective Ashwagandha supplement option.

Recommended Dosage of Ashwagandha

The recommended dosages of ashwagandha depend on the form of supplementation and the specific health goals of the individual. It is always advisable to follow the recommended dosage instructions provided by the manufacturer or a healthcare practitioner. Here are some general dosage guidelines for the different forms of ashwagandha supplementation:

1. Capsules: The typical dosage of ashwagandha capsules is 600-1200 mg per day, split into two or three doses.
2. Powders: The typical dosage of ashwagandha powder is 1-2 teaspoons per day, mixed into food or drinks.
3. Teas: The typical dosage of ashwagandha tea is 1-2 tea bags per day, steeped in hot water for 5-10 minutes.
4. Tinctures: The typical dosage of ashwagandha tinctures is 2-4 ml per day, taken directly under the tongue or mixed into water.

 

Potential Side Effects

Potential side effects of Ashwagandha are generally mild and rare. However, some individuals may experience gastrointestinal symptoms, such as nausea, diarrhoea, or abdominal pain. Ashwagandha may also lower blood sugar levels, so individuals with Diabetes Mellitus should monitor their blood sugar levels closely while taking the supplement. Pregnant and breastfeeding women should also avoid Ashwagandha supplements due to a lack of safety data.

Overall, ashwagandha is considered safe when taken at recommended dosages.

It is important to note that ashwagandha may interact with certain medications, such as thyroid hormone medications and immunosuppressants. Individuals who are taking these medications should consult with a healthcare practitioner before taking ashwagandha supplements.

 

Concluding 

With all of these incredible benefits, it's no wonder that ashwagandha has become such a popular supplement in recent years. Whether you're an athlete looking to improve your performance, a busy professional looking to reduce stress levels, or someone simply looking to enhance your overall health and well-being, ashwagandha can help you achieve your goals.

So why wait? Transform your health today with ashwagandha, the ultimate adaptogen for stress, energy, and overall well-being. 

Visit our online store today to browse our selection of high-quality ashwagandha supplements and start experiencing incredible benefits for yourself!

Don't let stress, anxiety, and fatigue hold you back from living your best life. Take control of your health and well-being with ashwagandha and start feeling better today!

 

Medical Disclaimer: While we have delve into the research available on the health benefits of these awesome supplements we offer, this is for informative purposes only and shouldn’t be taken as medical advice. Those who have any health-related queries should reach out to a medical professional. These statements have not been evaluated by the Therapeutic Goods Administration. This article is not intended to diagnose, treat, cure, or prevent any disease.


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References

1. Ajgaonkar, A. (2022). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus, 14(10), 16. Pubmed. 10.7759/cureus.30787
2. Bonilla, D. A. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol., 6(1), 20. Pubmed. 10.3390/jfmk6010020
3. Choudhary, D. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl., 14(6), 13. Pubmed. 10.1080/19390211.2017.1284970
4. Lopresti, A. L. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Lopresti et al. Medicine, 98(37), 9. Pubmed. 10.1097/MD.0000000000017186
5. Lopresti, A. L. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health, 13(2), 15. Pubmed. 10.1177/1557988319835985