Ashwagandha: for Physical and Mental Health
Updated Oct. 30th, 2023 | Read Time: 3 Minutes | What You Will Learn:
- Introduction to Adaptogens
- Immune System Modulation and Neuroprotection
- Important Information
- How Can I Take Ashwagandha?
- Ashwagandha FAQs
- What is Ashwagandha?
- What does it do?
- How much Ashwagandha root should I take?
- Where can I buy Ashwagandha supplements in Canada?
- Is Ashwagandha safe?
Ashwagandha (Withania somnifera) is an Ayurvedic herb. It is also known as Indian ginseng (although it is not strictly a member of the ginseng family). It is traditionally used as an adrenal and nervous system tonic, an adaptogen, and an immune modulator. In Ayurveda, it is classified as a Rasayana (rejuvenation) herb, which can promote physical and mental health, rejuvenate the body in debilitated conditions and increase longevity. It grows in India and Africa.
Current research has implicated Ashwagandha in treating various conditions, including anxiety, sexual dysfunction, neurologically degenerative conditions (Alzheimer's and Parkinson's), autoimmune diseases, arthritis and healthy cell growth.
Introduction to Adaptogens
Ashwagandha has active constituents called withanolides. These are chemicals that resemble human steroid (stress and sex) hormones. This gives them the potential to supplement these hormones in the body in cases of insufficient production or to compete with excess levels produced. This means that supplementation can help normalize hormone levels, whether high or low.
In addition to the effects of the withanolides, ashwagandha supplements prevent the depletion of vitamin C in the body. Your adrenal glands need vitamin C to produce hormones, such as cortisol and sex hormones. It has also been studied for its ability to increase sexual functioning and physical endurance. This is because the herb stimulates the production of sex hormones such as testosterone. Testosterone is produced in the adrenal glands and is responsible for libido and muscle growth. This herb can also help to improve semen quality. The herb has also been able to reduce the expression of a certain estrogen receptor in human tissues and act as a male aphrodisiac.
Immune System Modulation and Neuroprotection
Ashwagandha root also modulates the immune system. It does this by helping to promote underactive immune responses and reduce overactive immune responses like those in autoimmune diseases. Because of these effects, it has also been studied for its ability to protect joint cartilage in cases of rheumatoid and osteoarthritis.
The herb also provides benefits for neurological issues. For example, people with Alzheimer's and Parkinson's diseases also sometimes use Ashwagandha because of its neuroprotective effects.
In addition, this herb can be used as a treatment for anxiety, verified by several studies in the last few years. Thousands of people have discovered the benefits of adaptogenic herbs, which help them ward off fatigue, stress and anxiety without the negative side effects associated with prescription drugs.
How Can I Take Ashwagandha?
You can find it as a raw herb, liquid extract, tincture, and encapsulated herb. Most supplements use the root. However, there is some research involving leaf extract. You can find this herb on its own or in combination with other herbs.
Dosing varies depending on the situation, form and particular study:
- Root extract: 1-2g daily.
- Tea: You can take up to 3 cups a day of the herb's tea (using 1-6g of the whole herb).
- Liquid and tincture preparations: between 2 and 4ml three times daily.
- Leaf extract: there is no current dosing as the research is still relatively new.
Important Information
Pregnant women should not use Ashwagandha because it may increase the risk of miscarriage. Do not use it if you suffer from hypertension. It may also increase the effect of the sedative and anti-anxiety medication. Do not use it if you take digoxin, as there is a potential for interaction.
Ashwagandha FAQs
What is Ashwagandha?
Ashwagandha is a herb that helps adrenal and nervous system health.
What does it do?
The herb can support physical and mental health and rejuvenate the body.
How much Ashwagandha root should I take?
Although there is no standard dose, generally consider using between one and two grams daily. Drink 3 cups of tea daily, or take 2-4 millilitres of tincture three times daily as your practitioner recommends. (Higher doses may be appropriate for specific conditions.)
Where can I buy Ashwagandha supplements in Canada?
You can find ashwagandha supplements at most health food stores.
Is Ashwagandha safe?
Yes, ashwagandha is widely known to be safe. However, you should avoid taking ashwagandha supplements if you are pregnant, have high blood pressure, or take sedative medications.
I wanted to mention another potential benefit of ashwaghanda.
Both my step dad and my partner have successfully used it to lower high blood pressure! There are some studies that have been done about it. Obviously, one should talk to their doctor before considering taking anything that can effect blood pressure, especially if one is on blood pressure medication. But I think it's really worth looking into. I was amazed that it had such a measurable effect! Both of them have blood pressure monitors at home and were able to track the effects.
It also has helped my family many times with stress and anxiety.
Hello Lily,
Thank you for sharing your experience and how Ashwagandha is helping your family, it really is a superfood! It has been used for centuries in ancient medicine and is great for supporting adrenal health/stress as well as mood control.
Have a healthy day
This is a really informative article. During the course of my research, I came across Ashwagandha several times. Various medical doctors, who recommend a more natural path for treatment, suggested Ashwagandha in their books. Ashwagandha is presented as a great adaptogen and very helpful for women's hormones. I am so impressed with the results of a high quality extract. I feel more calm and able to deal with a stressful situation with more ease and grace, while my skin has become more clear and youthful.
Hello Katerina,
Ashwagandha is definitely gaining more recognition lately and for good reason. It's an excellent adaptogenic that supports adrenal and overall health. As you mentioned, it can regulate stress and mood and improvements in your skin is a nice bonus!
Have a healthy day.
A very helpful article
Hello, Shelley,
Thank you for your comment, we are glad that you are finding our articles on natural supplements and health concerns helpful. Since you've been enjoying our articles, you may also like our Youtube channel with informative videos by natural health experts. You can check it out here:
http://www.youtube.com/channel/UClBjYPog9j0VY0gcIt-Tq2Q
Stay healthy & well!
I am generally a medication/supplement skeptic but I SWEAR by this.
As a man, I noticed a great upgrade in my libido. More energy during my day. With a higher dose, I can definitely feel the substance in my body giving me energy to go through the day. Also take during a meal to avoid stomach upset. Did not notice a change in my anxiety; however, I think? Try it for yourself, everyone's body reacts differently.
Hello VG,
Thank you for sharing your experience with this adaptogen. Ashwagandha is definitely helpful in boosting energy and libido. If you'd like to learn more about adaptogens, check out this article too, https://www.nationalnutrition.ca/articles/supplements/adaptogens/
Have a healthy day