|Also Known As||Withania Somnifera|
|Stacks Well With||
The daily stress we handle comes with a price. Beside our mental health, the body also goes through a lot of pain during the stressful periods of the day. This is why reducing stress and anxiety in everyday life is something more people should be focused on. There are numerous ways of achieving this goal, but plants like Ashwagandha are probably the simplest and safest ways of doing it.
This is a herb coming from traditional Ayurvedic medicine. Literally translated, this means “The Smell of a Horse”, a distinct smell that the root of this plant is known for. It has a positive effect on those suffering from anxiety, but we’ll take a look at some more details about the positive effects of this herb in the following Ashwagandha review.
This herbal supplement is commonly used in anxiety prevention, and is therefore considered an adaptogen. It is the perfect natural option for all those who want to lower their anxiety levels, but beside being a great anxiety medicine, it can also help improve other bodily functions.
It is also useful for all those who are dealing with stress-induced depression, and is quite effective when dealing with insomnia. Another positive Ashwagandha effect includes the increase in physical strength, for all those who decide to take it. Therefore, no matter if you are a professional athlete, a hobbyist or an inactive person, Ashwagandha can help improve a person’s physical strength, and it has a positive effect on LDL cholesterol reduction.
Additionally, this herb helps the whole process of memory creation, which is why it is usually included in Alzheimer’s treatments. However, the effectiveness in Alzheimer’s treatment is yet to be proven in further studies, primarily with humans.
Ashwagandha also reduces cortisol levels while also affecting the immunosuppressant effect of stress.
Benefits of taking this herb are great, which is why it is also recommended to cancer patients. Even though it does not attack the cancer cells, it reduces anxiety caused by the stress that goes along with this illness, while greatly reducing immunosuppression.
But it should be noted that Ashwagandha is only to be used in accordance with the right cancer treatment, and not as a primary treatment. Remember that it is primarily a natural medicine that helps people reduce and prevent anxiety.
This is a herb coming from traditional Ayurvedic medicine. Literally translated, this means “The Smell of a Horse”, a distinct smell that the root of this plant is known for
Ashwagandha Benefits and Effects
All those who plan to take Ashwagandha should be aware of a wide array of benefits and effects that this herb brings. Therefore, before you start supplementation, take a look at all of the benefits that you can experience.
Anxiety – According to a study, this herb is often used in anxiety treatment, as it prevents it or reduces its negative effects. The study tested those given a placebo, and those who actually took the herb during the study. It was noted that those taking the herb were able to achieve much better results in terms of lowering their anxiety levels and removing or reducing the presence of its symptoms.
C-Reactive Protein – The results of this study should be taken with a grain of salt, as those involved in conducting it are in some way related to companies behind supplements containing ashwagandha root extract. The study concluded that during the course of 60 days of supplementation, it was noticed that c-reactive protein presence was reduced by astonishing 31.6%, positively affecting stress levels in subjects being tested.
Cortisol Levels – The previously mentioned study about anxiety has also concluded that the Ashwagandha root extract positively affects the reduction of body cortisol levels. This improves people’s ability to manage stress and anxiety, which helped subjects achieved a significant improvement.
Physical Strength – Ashwagandha definitely affects human physical performance, of course, in a positive way. One study concluded that participants who were given Ashwagandha were capable of lifting heavier weights than the placebo group.
On the other hand, when it comes to athletic performance, a different study showed higher intensity in running activities, enabling athletes to perform better. It improved the strength lower limbs as well as the coordination of athletes, showing better communication between the brain and the muscles.
Lower Stress – The previously mentioned study on anxiety and cortisol levels also shows that those who decide to take Ashwagandha supplements are going to experience lower levels of overall stress as well.
Cholesterol – Total level of cholesterol is lowered when a person starts taking ashwagandha. This was concluded by a study, but it is also important to say that this occurs to all individuals who take this supplement. Therefore, whether your cholesterol is high or normal does not matter, it is going to be lowered in either case
Blood Sugar – The same study on cholesterol also found that those who decide to take this supplement are going to have lower sugar levels. It is important to note that this reduction is low, within the 4-5% range. Therefore, no higher drops in blood sugar were noted.
Blood Pressure – When it comes to blood pressure, the effects of ashwagandha are positive. The previously mentioned study on physical strength notes that participants that were given ashwagandha also experienced lower blood pressure. However, these effects are not too big, they range from 1 to 5% depending on the blood pressure type. Therefore, everyone can safely take this supplement, as no significant drop in blood pressure has been noted.
Depression – This is another benefit of this supplement, as it reduces stress, the byproduct is also less depression in consumers.
Lower Fatigue – When taken daily for a prolonged period of time, fatigue symptoms are greatly reduced, enabling the person to stay energized and deal with daily their tasks much more easily. This fact is supported by a study on chemotherapy patients, who experienced less fatigue when given ashwagandha.
Heart Rate – Studies on physical exercise also concluded that those who took the supplement had a lower heart rate.
Motivation – The study on anxiety also concluded that those who experienced less anxiety were able to feel more motivated to do other things. This is more of a passive effect of this herb, but notable nonetheless.
Semen Quality – Ashwagandha also improves sement quality, which is important for male fertility. Therefore, stress-cause infertility can be treated with this herb, significantly increasing the chance of a man becoming a parent, which was noted in the study.
Triglycerides – The study referring to blood sugar levels also concluded that subjects experienced lower level of triglycerides. However, this was noted in those who had high levels of triglycerides, and no changes were perceived in those with normal triglycerides levels.
From this list of benefits, it is clear that this supplement is a great addition to your nutrition. If you are experiencing a lot of stress every day, or you are suffering from anxiety, this herb can help you significantly reduce or even remove symptoms, while also improving your physical well being.
How Ashwagandha Works
Even though not all details about how this herb works are not well understood, there are some indications on how it achieves all these positive effects.
Its active constituents, the alkaloids and steroidal lactones, that are also known as withanolides, are known to carry positive physiological effects. In fact, withanolides of ashwagandha modulate the circulating levels of monoamine and GABA in the brain. The latter is an amino acid, with the role of an inhibitory neurotransmitter that, to a certain level, counters the effects of glutamate (another neurotransmitter), which makes it a form of a natural tranquilizer.
Another important thing is that ashwagandha plays a role in creation of dendrites. These neuronal extension play an important role over brain activity and communication. This is made possible by increased brain connectivity.
Furthermore, active withanolides have more positive effects on the brain and the whole body. They have antioxidant properties, which is excellent for keeping the brain and body strong and healthy. It is well known that antioxidants play an important role in preventing oxidizing agents from damaging their surrounding cells. Without the appropriate intake of antioxidants, this process can cause the development of serious illnesses, one of them being Alzheimer’s.
Besides these effects, there is another important one, and that is this plant’s anti-inflammatory function. Inflammation is a normal bodily function that occurs when the immune system is fighting off some illness. However, this can sometimes leads to further complications and development of autoimmune diseases, which is why anti-inflammatory nutrients are always appreciated by our bodies.
Luckily, this is precisely what ashwagandha is rich in – plenty of anti-inflammatory agents.
When it comes to taking the right dose, there is a wide range of possibilities. It ranges from 50 mg once a day, up to 1250 mg several times per day. Usually, people take doses of 300 mg to 500 mg, which can result in a maximal daily intake of 6000 mg.
However, it all depends on your needs – you will notice how your body is reacting to ashwagandha, and you can make future changes to reach the most optimal dose for your body.
Ashwagandha is well known that antioxidants play an important role in preventing oxidizing agents from damaging their surrounding cells
When it comes to stacking, using other nutrients is highly advisable with ashwagandha.
For example, you can combine ashwagandha with other nootropics like aniracetam, phenibut, and adrafinil. If you decide to take this step, it is best to lower your ashwagandha dosage, to make it more effective in combination with other nutrients.
Ashwagandha can also increase the effects of anxiolytics, sedatives, tranquilizers, alcohol, nootropics, blood pressure and blood sugar medication. If you take some of these medications, you should contact a medical professional before using ashwagandha.
Ashwagandha Side Effects
According to the latest data collected about ashwagandha usage, it was concluded that it is quite a safe herb, as there are only some mild side effects. Of course, this refers to cases when the intake is moderate, that is, when it ranges from 300 mg to 1500 mg per day.
Under these conditions, the common ashwagandha side effects that might appear include drowsiness, diarrhea, and abdominal discomfort. As you can see, these are only mild side effects that might appear, but not necessarily.
However, it is important to note that you should stay within the normal dosage, because too much of anything is not a healthy option. If you exceed the recommended daily dosage, it is possible to experience vomiting, nausea, skin rash, and acidity. If you experience these type of ashwagandha side effects, it is best to reduce the ashwagandha dosage or stop taking this herb as soon as possible.
Pregnant women should not take ashwagandha, and the same applies to infants.
Where to Buy Ashwagandha
The easiest way to get a hold of these products is definitely Amazon. There are plenty of manufacturers, but our recommendation includes two high quality products.
The first product comes from NutraHerbals. This is an organically grown ashwagandha powder. The recommended dosage is 1200 mg, and there is also some black pepper extract in it, which is specifically aimed for better nutrient absorption. You can take the most advantage of this type of product, as it was organically grown and is quite safe.
The second item on our recommended list comes from BRI Nutrition. This product also includes ashwagandha powder in the form of capsules. They are 1000 mg of pure ingredients. Like the above product, the company relies on the finest ingredients, and this ensures that you get the highest quality product.
Amazon is the perfect place for these nutrients, as you can immediately see an ashwagandha review and know whether you should stay away from particular manufacturers.
It is clear that ashwagandha is a great nutrient for your body. Therefore, if you are already taking other nootropics, this is the perfect addition to your stack. You should definitely consider using ashwagandha, as it will lower your daily stress and anxiety. Additionally, it will improve your physical strength, elevate your mood, and jumpstart your motivation.
Simply incorporate this herb in minimal dosage from the start, increase your intake over time, and you can expect to experience all of the abovementioned benefits. We hope that you have found this ashwagandha review helpful and that this exceptional plant can help you improve your wellbeing.