Some very common questions that I get asked nowadays are, “Can I take ashwagandha?”, “What are the health benefits of ashwagandha?” or “Is it ok to take ashwagandha every day?” etc.
Now, these questions might seem easy to answer but they have a certain depth to them…
You see, you might know ashwagandha as an ayurvedic herb that provides strength but do you know that it cannot be consumed by everyone? It can help you sleep well and feel healthy but do you know how much to consume it every day?
You might be a little bit confused right now but don’t worry, I am here to help you through all the ‘yes’ and ‘nos’ of ashwagandha so sit tight and just enjoy the ride.
In this blog, we’ll discuss the health benefits of ashwagandha, it’s not-so-ok effects on health, how to and how much to consume and most importantly, who cannot consume it. Let’s begin…
Ashwagandha
Ashwagandha has a long-standing history of being used for multiple diseases in Ayurvedic medicine. It is considered one of the most important herbs of Ayurveda and has been used for hundreds of years as a Rasayana — tonic.
The name ashwagandha is derived from the smell of its roots, which resembles the smell (gandha) of a horse (ashwa).
Ashwagandha which is scientifically known as Withania somnifera is a herb that uses its roots and leaves for maintaining a healthy energy balance in the body.
The roots of ashwagandha have anti-inflammatory and anti-stress properties and are also one of the herbal remedies to improve immunity. The ashwagandha leaves are used to improve swelling and fever.
Now let me tell you the reason behind all the health benefits of ashwagandha…
Health benefits of ashwagandha
1. Reduces blood sugar
Ashwagandha can reduce the blood sugar levels in people with diabetes by increasing insulin secretion and by improving the muscle sensitivity in our body.
Looking to learn more about Diabetes and some common myths? Check out our blog on 11 Diabetes myths and misconceptions.
If you’re seeking help to improve your diabetes and want a personalised care, you can download the Zyla app or visit our website Zyla.in and enrol in the defeating diabetes program.
2. Stress management
Ashwagandha helps to manage anxiety, depression, discomfort and disturbed sleep. It blocks the pathways of the nervous system that activate the stress hormones in the brain. It also reduces the cortisol (stress hormone) levels in the body and acts as a stress buster.
3. Increases fertility
This amazing herb can boost testosterone levels and increase the fertility rate in men. It can also improve sperm quality, increase the sperm count and motility.
Do you know that normal vitamin D level is also essential in men for a healthy conception? Read our blog, “Keeping vitamin D under check for a healthy pregnancy” to know more.
4. Reduces inflammation
Ashwagandha also helps reduce inflammation in the body caused by diseases/medical conditions, lifestyle changes and diet.
5. Improves brain function
Ashwagandha slows down or prevents the loss of brain function, improves memory and increases the mental focus by exercising the brain cells and relaxing the nervous system of our body.
Available scientific data shows that the health benefits of ashwagandha are many and that it is a real potent regenerative tonic. It has positive effects on neurological diseases like Alzheimer’s and Parkinson’s. It is considered among the best nerve tonics of Ayurveda.
6. Improves heart health
Ashwagandha helps to boost heart health by lowering high blood pressure, lowering high cholesterol, easing chest pain, enhancing cardiorespiratory endurance and preventing heart disease.
7. Ageing
Ashwagandha is seen to have an anti-ageing property on the body as it delays the ageing process by firming the skin and making you look younger.
8. Weight management
Ashwagandha helps in managing our weight, by speeding up the metabolism in our body, decreasing inflammation and helping in burning belly fat and other stored fats in our body. It helps to increase the muscle mass and strength of the body.
Want to lose weight with some simple walking techniques, read our blog, “Walking techniques for weight loss”.
Did you know?
Ashwagandha (Withania Somnifera) is considered ” nature’s gift to mankind”. It is commonly called Indian ginseng, poison gooseberry or winter cherry. Its flowers are small, green and bell-shaped and its ripe fruits are orange-red in colour.
Let us now look at some common questions that people have about the health benefits of ashwagandha.
What is the best way to consume ashwagandha?
You can find ashwagandha in different forms like roots, leaves, capsules and liquid extract. There is no one size fits all approach to taking ashwagandha. Ways to use ashwagandha are:
1. Ashwagandha powder
If you’re wondering, how to use ashwagandha powder, then here is your answer…
Made from the roots or leaves of ashwagandha, the powder can be consumed in quantities of 4–5 grams per day. Boil the powder in water for 5 minutes, strain the mixture and consume 1/4th cup twice daily.
The powder can also be roasted in ghee and add a pinch of cinnamon. Cool to room temperature and add 1 tsp of this mixture to warm water or milk and drink it.
2. Ashwagandha capsules
1–2 ashwagandha capsules can be taken twice a day with meals. The total dosage should not exceed 2 grams a day.
3. Ashwagandha liquid extract
In a day, it is advisable to take 5 ml of ashwagandha liquid extract and up to 1–2 times.
While there aren’t any exact dosage metrics available, it is safe to take up to 5 grams a day, depending on the kind of supplement. For more exact dosages, please consult your physician.
Did you know?
Studies show that ashwagandha slows, reverses and stops nerve atrophy (wasting) and loss of nerve structures. Ashwagandha can be used to treat Alzheimer’s, Parkinson’s, Huntington’s and other neurological diseases even before diagnosis.
Is it ok to take ashwagandha every day?
Yes! It is safe to take ashwagandha daily and it is advised to be regular in order to receive maximum health benefits of ashwagandha.
But the twist is that, you will have to be regular with it for a specific period of time. It may be 1 month of you and 3 months for someone else. It all depends on your medical history, current medicines, lifestyle etc.
Since ashwagandha can have interactions with some food items or medicines, it is important for you to discuss about it’s consumption with your doctor and take as advised by him/ her.
If you want to better manage your health conditions, you can download the Zyla app or visit our website Zyla.in and check out the health program which is suitable for you.
Moving on to another commonly asked question…
When is it best to take ashwagandha?
While there is no specified way to take ashwagandha, it can be taken in the morning or with meals to maximise the health benefits of ashwagandha.
Again, your doctor will look at your medical history, medicines etc and guide you when and exactly how much you have to take it for…
So, is this queen of herbs a part of your daily routine yet?
Have you ever wondered if there are any side effects in addition to the many health benefits of ashwagandha? Read on to find out more!
What are the disadvantages of ashwagandha?
Any food when taken in the right amount acts as a superfood to our body. Too much or too little can be harmful to health and the same is with ashwagandha…
- Too much ashwagandha might irritate the gastrointestinal (GI) tract, causing vomiting, diarrhoea and other GI disturbances.
- An increase in thyroid hormone levels is seen when consuming an excess amount of ashwagandha. Know more about thyroid gland and hypothyroidism through our blog, “Hypothyroidism-Understand symptoms and treatment”.
- No doubt that ashwagandha helps in improving sleep quality, it’s intake can also cause you to experience drowsiness.
- It can cause you to experience low blood sugar episodes because of it’s blood sugar controlling properties. If you’re experiencing blood sugar drop at night, read our blog,” The 3 am blood sugar phenomenon” to know the right treatment for it.
So, this is why I am asking you again and again to consult your doctor before taking it. Never self-medicate. Now, let us look at some absolute contraindications to the health benefits of ashwagandha!
Ashwagandha should not be taken by
- Pregnant women, as it might lead to miscarriages.
- People suffering from auto-immune diseases like Type 1 Diabetes Mellitus and rheumatoid arthritis.
- People with very low levels of Blood Pressure (BP).
- People taking sedative medications (medicines for sleepiness and drowsiness).
- People consuming alcohol on a regular basis.
Ashwagandha is truly nature’s remedy, though ways to use ashwagandha are many, the health benefits of ashwagandha can increase greatly by including it as a part of your daily supplements. It can help you sleep better, manage blood sugar levels and heart health, improve memory and strength etc.
However, I will encourage you to consult your doctor before starting any supplements. Your doctor knows better than anyone about your health and he/she will recommend what’s best for you!
If you’re seeking help to improve your health and want to better manage your health conditions, you can download the Zyla app or visit our website Zyla.in and check out the health program which is suitable for you.
Zyla has a team of 50+ medical experts who can provide personalised treatment through a holistic approach. Start your health journey today!
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