ASHWAGANDHA - HEALTH BENEFITS

1. What is Ashwagandha?

Ashwagandha, a key herb in Ayurveda, has been used for centuries to relieve stress, increase energy and improve concentration. "Ashwagandha" means "scent of horse" in Sanskrit, indicating its aroma and potential to increase strength. The botanical name is Withania somnifera , also known as "Indian ginseng" and "winter cherry". This small shrub with yellow flowers is native to India and Southeast Asia, and its extracts or powder are widely used.

2. What are the potential health benefits of ashwagandha?

• Reduces stress and anxiety: Ashwagandha is an adaptogen known to reduce stress. It controls stress mediators such as cortisol and regulates the HPA axis, which handles our body's stress responses.
• Improves cognitive function: Ashwagandha may improve cognitive function, including memory, attention, and information processing speed, based on early evidence from clinical studies. Components such as withaferin A found in ashwagandha may provide antioxidant effects beneficial to brain health.
• Increases Athletic Performance: Studies show that Ashwagandha increases physical performance by improving oxygen utilization and muscle strength. It also improves VO2 maximum in athletes and increases muscle gains in resistance training.
• Reduces symptoms of mental health conditions: Ashwagandha may reduce symptoms of mental health conditions such as depression and anxiety, as suggested by studies in populations with schizophrenia and bipolar disorder. Studies support its potential to control various mental and neurological health issues, but more studies are needed.
• Improves male fertility: Studies show that ashwagandha supplementation increases testosterone levels and improves male fertility. It has been associated with higher levels of DHEA-S and testosterone in men, as well as improving sperm parameters in individuals with low sperm counts.
• Helps control blood sugar levels : Ashwagandha can reduce blood sugar levels, supported by studies showing reductions in glucose, HbA1c, insulin and markers of oxidative stress in diabetic individuals. Components such as withaferin A may increase insulin sensitivity, but more studies are needed to confirm these results.
• Improves sleep quality: Ashwagandha may improve sleep quality, especially in older adults and those with insomnia. Studies suggest it improves overall sleep quality, reduces anxiety, and improves morning awakening compared to a placebo.
• Reduces inflammation: Ashwagandha, containing components such as withaferin A (WA), shows potential to reduce inflammation. Animal studies indicate that WA can decrease inflammatory proteins such as IL-10, and human studies suggest that it can reduce markers such as CRP, IL-6, and TNF-α. However, more research is needed to fully understand its anti-inflammatory effect.

3. Is it safe to take ashwagandha?

Ashwagandha is generally safe for most people when used short-term, but precautions should be taken:

• Be careful with certain medications (benzodiazepines, barbiturates, anticonvulsants), before surgery and with thyroid and liver diseases.
• Potential side effects include gastrointestinal discomfort, drowsiness, diarrhea and vomiting.

Consult a healthcare professional for guidance on safe dosage and usage tailored to your health needs and conditions.

4. What is a safe dose of ashwagandha?

Dosage recommendations for ashwagandha vary widely. Studies suggest that effective doses range from 250 to 1,250 mg per day for various conditions. Consult a healthcare professional for personalized guidance on ashwagandha dosing. Ashwagandha can be taken in single or multiple doses daily, with or without food.

5. Can pregnant and breastfeeding women take this supplement?

There are not enough studies to indicate that ashwagandha is safe for pregnant, breastfeeding women, or children.