Aswaganda

This Ayurvedic herb is a general tonic used to decrease stress, tension, anxiety, insomnia, restlessness, and fatigue. It can also enhance physical performance, concentration, and learning ability. Along with reducing the stress hormone cortisol, it can also revitalize a sluggish metabolism.

What is Aswaganda?

Ashwagandha is an adaptogenic herb, meaning that it helps the body better adapt to stressors and resist physiological and psychological stress. Ashwagandha, also known as Indian Ginseng, has been used for thousands of years as a rejuvenating herb and offers a variety of health benefits. 

What Can I Use it For?

Ashwagandha has been used in Ayurvedic medicine to balance the vata and kapha, biological energies found in the body.

This herb is known for its ability to build, strengthen, and nourish the entire body.  In particular, it is prized for its anti-stress properties, as it can induce soothing and calming effects. Clinical studies have shown that Ashwagandha may lead to a reduction in levels of stress hormones throughout the body.

Ashwagandha is recommended for those who strive to balance blood sugar levels, control inflammation, reduce feelings of stress, and boost the immune system. It is also used to optimize energy levels, increase power output, improve athletic performance, calm the central nervous system, and balance stress hormones such as cortisol, which can lead to fatigue and weight gain. Its dual energizing and calming effects makes it a great supplement for nearly everyone!

The herb has been given to cancer patients undergoing chemotherapy to reduce immunosuppression, pain, stress, and fatigue.

What does the research say?

The most promising application of ashwagandha is as a natural aid to prevent and treat anxiety. In three clinical trials, subjects with anxiety disorders and/or stress who were given ashwagandha experienced significant improvement in their symptoms compared with controls given a dummy pill. In one of the studies, the stress hormone cortisol was decreased by almost 30% in the ashwagandha group, but not the control group.

A few well-designed studies have shown ashwagandha to be effective in significantly increasing muscle mass, strength, resistance training, and cardiovascular power output.

 

How Can I Use It?

You will find Ashwagandha as a powder, tablet, fresh root, tea, and in tincture forms. Ashwagandha root extract is the preferred form of supplementation.

The lowest effective dose is 300-500 milligrams. The optimal dose is 6,000 milligrams per day usually divided into three doses. Ashwagandha should be taken with meals. If taken once a day, it should be taken with breakfast. 

If you have trouble falling asleep at night, try mixing Ashwagandha powder with warm milk and raw honey for a time-tested traditional bedtime remedy.

You will also find this herb in many adrenal health and energy supporting supplement blends, as well as male support, women’s natural support, and tranquil and calming supplements.

Ashwagandha is safe for most people, but it’s always a good idea to ask your healthcare provider, especially if you have an existing health condition and/or are taking medications. Do not take ashwagandha if you’re pregnant, trying to become pregnant, or breastfeeding.

 

REFERENCES

https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=953

http://www.ncbi.nlm.nih.gov/pubmed/23439798

http://www.ncbi.nlm.nih.gov/pubmed/21407960

http://www.ncbi.nlm.nih.gov/pubmed/19718255

https://examine.com/supplements/Ashwagandha/

http://www.ncbi.nlm.nih.gov/pubmed/21170205

http://www.ncbi.nlm.nih.gov/pubmed/23125505

http://www.ncbi.nlm.nih.gov/pubmed/26609282

 

by Shredz

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