At a time when chronic stress and overwork are part of everyday life, more and more people are looking for natural solutions to support their body and mind. Ashwagandha, an ancient medicinal plant from Ayurvedic medicine, is experiencing a real boom, especially in urban areas where everyday life is often hectic and stressful. In this article, you will learn all about Ashwagandha, its health benefits, how it works, what dosages are recommended and more.

What is Ashwagandha?

Ashwagandha (Withania somnifera), also known as winter cherry or Indian ginseng, is a plant that grows mainly in India, Africa and parts of the Middle East. It is one of the most important medicinal plants in Ayurveda and has been used for over 3,000 years to promote vitality and manage stress. Today, ashwagandha is valued worldwide as an adaptogen, a substance that helps the body cope with stress and restore balance [1].

Ashwagandha originally comes from the dry regions of India and North Africa. The plant grows as a small shrub and produces red berries, but its roots are of particular medicinal value. The roots have been used for centuries in Ayurvedic medicine to reduce stress, strengthen the immune system and promote general well-being [2].

Ashwagandha is mainly extracted from the root of the plant. The roots are harvested, cleaned and dried before being processed into powder, capsules, extracts or teas. The main active compounds in Ashwagandha are the so-called withanolides, which are known for their adaptogenic and anti-inflammatory properties [3].

Health Benefits of Ashwagandha

Ashwagandha is known for its ability to help the body cope with stress. As an adaptogen, it helps regulate cortisol levels – the main stress hormone – and thus reduces the negative effects of chronic stress. Several studies have shown that ashwagandha can significantly reduce cortisol levels, leading to less stress and more relaxation [4]. This makes ashwagandha a natural alternative to synthetic tranquilizers and antidepressants.

Another use of Ashwagandha is to promote better sleep. Studies show that Ashwagandha can help reduce the time it takes to fall asleep and improve sleep quality, especially in people who suffer from insomnia or stress-related sleep disorders [5]. It has a calming effect on the nervous system and promotes deep, restful sleep without the side effects that can occur with conventional sleeping pills.

Ashwagandha has also been shown to be effective in treating anxiety. It can relieve the symptoms of anxiety disorders by reducing neuronal excitability while increasing the brain's levels of GABA, a neurotransmitter that promotes relaxation and calm [6]. This makes Ashwagandha an excellent option for people looking to naturally support their mental health.

An interesting effect of Ashwagandha is its potential support for testosterone levels and male fertility. Studies have shown that Ashwagandha can increase testosterone levels and improve sperm quality in men who are under stress [7]. It is thought that this is due to the stress-reducing effects of Ashwagandha, as chronic stress is often associated with a decrease in testosterone.

Ashwagandha is valued not only for its calming properties, but also for its ability to improve physical performance. Research has shown that ashwagandha can increase muscle strength and endurance, making it a popular supplement for athletes and fitness enthusiasts [8]. It supports muscle recovery and helps increase physical endurance.

How does Ashwagandha work in the body?

Ashwagandha acts as an adaptogen and helps the body cope with stress by regulating the HPA axis (hypothalamic-pituitary-adrenal axis). This axis is a central stress response system of the body that controls the release of cortisol. By lowering cortisol levels, ashwagandha helps the body resist stress and maintain homeostasis. In addition, ashwagandha contains withanolides, which have anti-inflammatory and antioxidant properties, thus strengthening the immune system and protecting cells from damage [9].

Recommended dosage and use of Ashwagandha

The recommended dosage of Ashwagandha depends on the form of the preparation and the desired effect. For general well-being and stress reduction, a dose of 300 to 600 mg of Ashwagandha extract per day is usually recommended [10]. When supporting physical performance and testosterone levels, a higher dose may be required, such as 600 to 1,000 mg daily.

Ashwagandha can be taken during the day or in the evening, depending on your needs and goals. When used to improve sleep, it is recommended to take Ashwagandha about 30 to 60 minutes before bedtime. For stress management and general well-being, it can also be taken in the morning or at lunchtime to feel the calming effects throughout the day.

Side effects and safety of Ashwagandha

Ashwagandha is generally considered safe when taken in recommended doses. However, it is advisable to consult with a doctor before taking ashwagandha, especially if you are pregnant, breastfeeding, or taking medications [11]. Long-term studies on the safety of ashwagandha are lacking, but short-term studies show no serious side effects.

Possible side effects of Ashwagandha include mild gastrointestinal problems such as nausea, diarrhea, or upset stomach. In rare cases, drowsiness may also occur, especially when taken in high doses [12]. To avoid side effects, you should take Ashwagandha with food and do not exceed the recommended dosage.

There is no clear evidence that Ashwagandha affects the effectiveness of the contraceptive pill. While Ashwagandha could theoretically affect the pill due to its effect on hormone levels, there are currently no specific studies to support this possible interaction.

Ashwagandha compared to other ingredients

Ashwagandha and Rhodiola are both adaptogens, but they work in different ways. While Ashwagandha is primarily calming and lowers cortisol levels, Rhodiola has a stimulating effect and can increase mental performance [13]. Both plants are useful for managing stress, but Ashwagandha is better suited for people seeking gentle sedation, while Rhodiola is more suited for people who need increased focus and energy.

Both ashwagandha and ginseng are often referred to as “adaptogenic ginsengs,” but they have different properties. While ashwagandha has a calming effect and promotes sleep, ginseng is better known for its energizing and immune-boosting properties. However, both plants can work synergistically to reduce stress and improve overall vitality [14].

Sources of Ashwagandha

Ashwagandha grows naturally in the arid regions of India, North Africa, and the Middle East. There are no foods that contain ashwagandha, but the dried root can be consumed as a powder or tea. In the Ayurvedic tradition, ashwagandha is often used in combination with milk or ghee to enhance its calming properties [15].

Final Thoughts on Ashwagandha

Ashwagandha is a versatile herb with a long history of use in Ayurvedic medicine, known for its adaptogenic, stress-relieving and health-promoting properties. Whether you're looking for a natural solution to stress, sleep problems, anxiety or to improve physical performance, Ashwagandha can be a valuable addition to your daily routine. Thanks to its minimal side effects and wide range of uses, it is a safe and effective choice for many people to bring balance to the body and mind.

references

[1] Examine.com. Ashwagandha. Available at: https://examine.com/supplements/ashwagandha/
[2] WebMD. Ashwagandha - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
[3] Mayo Clinic. Ashwagandha. Available at: https://www.mayoclinic.org/drugs-supplements-ashwagandha/art-20363455
[4] Healthline. Ashwagandha: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/ashwagandha
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[6] Mayo Clinic. Ashwagandha and Anxiety. Available at: https://www.mayoclinic.org/drugs-supplements-ashwagandha/art-20363455
[7] National Institutes of Health. Ashwagandha and Testosterone. Available at: https://www.nccih.nih.gov/health/ashwagandha
[8] Examine.com. Ashwagandha and Physical Performance. Available at: https://examine.com/supplements/ashwagandha/
[9] Healthline. Ashwagandha Effects on the Body. Available at: https://www.healthline.com/nutrition/ashwagandha-effects
[10] Examine.com. Ashwagandha Dosage and Usage. Available at: https://examine.com/supplements/ashwagandha/
[11] WebMD. Ashwagandha Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
[12] Healthline. Side Effects of Ashwagandha. Available at: https://www.healthline.com/nutrition/ashwagandha-side-effects
[13] Examine.com. Rhodiola vs Ashwagandha. Available at: https://examine.com/supplements/rhodiola/
[14] National Institutes of Health. Ashwagandha vs Ginseng. Available at: https://www.nccih.nih.gov/health/ginseng
[15] Mayo Clinic. Ashwagandha Forms and Natural Sources. Available at: https://www.mayoclinic.org/drugs-supplements-ashwagandha/art-20363455