All About Ashwagandha: Benefits, Dosage & Safety That You Must Know!

Medically reviewed by Maria Sarino, MD FACT CHECKED

The world has taken a visible shift towards natural products. The “go natural” drive strives for effective natural alternatives.

One of them turns out to be Ashwagandha. It has numerous benefits and is the star ingredient of Ayurveda.

Ashwagandha is known by several other names like “Withania somnifera” and “winter cherry”. It is a plant with medicinal benefits and belongs to the nightshade family. 

It is commonly found in Asian countries. The plant has been a significant part of ancient medication. No part of the plant can be considered useless be it leaves, roots, or fruit, each has its uses. It remains a treasure of the Indian subcontinent. 

The name is self-explanatory. The words “Ashwa” and “Gandha” mean horse and smell. The roots of this plant smell the same and hence the name. It is also known to provide energy like that of the horse.

Ashwagandha Benefits

There are several benefits of using ashwagandha. Some of them are as follows

  • Sound Sleep

    The struggle of hustling all day and struggling to sleep at night is real. Since the number of hours has narrowed down with work pressure, it is important to add on quality sleep.
    Studies have depicted that the use of Ashwagandha can effectively improve the quality and number of hours a person sleeps.
    It can help fight insomnia. The person may even fall asleep faster and enjoy the rejuvenating sleep longer.

  • Stress reliever

    Nobody remains untouched by stress. It can affect the overall productivity of a person. But, according to ancient medication and recent surveys, people who use ashwagandha have lower stress levels. It is known to reduce the cortisol level and hence control stress.

  • Muscle Mass Gain

    Being skinny is a great deal and can affect the confidence of a person. The cumbersome process of workout and proteins with a fancy diet may not be everyone’s cup of tea. Time constraints may prevent you from attaining your body goals. Looking for a natural and easier alternative is an ideal choice in such circumstances.
    Talking of natural weight gainers, Ashwagandha tops the list. It helps gain weight and build muscles. One can get the desired weight by consuming the powder daily for at least a month.

  • Energy booster

    It is evident from the fact that it has been linked to horsepower ever since. It is also an adaptogen that reduces stress. Therefore, it replenishes energy, overall performance, reduces anxiety. It helps in extending the workout time too.

  • Helps in fighting cancer

    Cancer has been a fatal disease and a concerning issue. The complete cure of this disease has been a debatable topic and the treatment is painful.
    Ashwagandha comes in as a savior. Though this use has been researched for decades and has been in conflict. But, several studies have shown that it has antitumorigenic properties.
    It is also known to exhibit cancer-preventing properties. The roots and even leaves of Ashwagandha are used for the treatment of this chronic disease. From the perspective of Ayurvedic treatment, it has been a key ingredient for cancer treatment and prevention. 

  • Lower Cholesterol Level

    Cholesterol level has been a major issue for ages. The alarming rate of bad cholesterol increases the chances of suffering from heart disease. Unhealthy eating habits or preexisting conditions may result in clogging the arteries and lowering blood circulation. Ashwagandha can help to some extent in lowering low-density lipoprotein. A regular dosage of this herb can show visible results. 

  • Sharpens Memory and Cognitive Function

    The brain is the fundamental part of the body. The healthy functioning of this organ determines the efficiency of all tasks in day-to-day life. Regular supplement of Ashwagandha helps to ace the retaining, learning capacity of an individual. General memory and instantaneous thought process can be improved.
    It is natural for the brain to function well in the absence of stress, depression, and anxiety. Certain government write-ups have shown Ashwagandha helps improve brain function and enhance intelligence.

  • Regulates Blood Sugar Level

    People having diabetes may benefit from ashwagandha. It is said to reduce blood sugar levels. It can control insulin levels and glucose absorption.
    Increasing the production of insulin helps in controlling diabetes. Though not a lot of studies have been conducted with full proof research providing ample amount of evidence still, several studies have shown an impact of ashwagandha intake on blood sugar level reduction.

  • Immunity Booster

    Undoubtedly, ashwagandha has varied health benefits. It is an all-rounder ingredient. From reducing stress to boosting memory, from diabetes to cancer, it serves the purpose. Therefore, it is not wrong to say that it prevents a lot of ailments and improves immunity. Altogether, health remains excellent. Its regular use will keep stress, anxiety, bad cholesterol, heart diseases, and lethargic tendencies miles away.

  • Hair and Skincare

    Hair and skin add charm to the personality. Taking care of the two is a hectic task. Simply, using Ashwagandha can help. It produces natural oils which are important for healthy skin. Its moisturizing and astringent properties add up to the advantage. It is an effective skin toner. It helps to nourish the scalp and eliminate dandruff. The blood circulation helps in relaxation and makes hair stronger. It stimulates hair follicles and avoids untimely greys.

  • Combats arthritis

    Ashwagandha has pain-relieving properties. It prevents the pain signal from traveling. It has anti-inflammatory properties and for the same reasons, it is effective in curing arthritis. It can ease the discomfort and joint pain encountered due to arthritis, as shown in studies.

  • Treating Hypothyroidism

    The Indian winter cherry or ashwagandha is primarily used to treat low-density thyroid. It increases T3 and T4 function directly and reduces TSH. Consuming Ashwagandha for 2 months can help cure hypothyroidism. In the case of hyperthyroidism, its use must be avoided as it shows the opposite effect and the situation may worsen.

  • Improves Stamina and Fertility

    Research has depicted the above-stated use to be true. Ashwagandha helps to increase motility and sperm count. It is known to provide strength and stamina to last longer. For ages, it has been used for the same.

  • Other Benefits

    The benefits of this magical herb seem endless. Some additional benefits are improved eyesight, antiageing properties, controls seizures, convulsions, and bacterial infections. It also improves bone health.

Benefits Of Ashwagandha For Men

There is a long list of generic benefits of Ashwagandha but it has certain gender-specific uses as well.

It is popular for its energy and stamina-boosting properties. In addition to this, it boosts the male hormone “ testosterone”. 

It greatly affects the reproductive health of males. This includes increased sex drive, a healthier body, reducing erectile dysfunction, higher oxidation, lesser fatigue, and more stamina. 

It increases sperm count and motility. This increases the fertility rate of men. They last longer and have more pleasure during sexual intercourse. 

Ashwagandha also improves athletic performance. The reduction of stress and better sleep are additional advantages.

Benefits Of Ashwagandha For Women

When it comes to benefits for women, ashwagandha has several, as it may help eliminate hormonal imbalance and help them maintain good reproductive health.

The sexual pleasure of females can be enhanced as it helps to have a better orgasm. It lightens up the mood and hence increases pleasure. It also improves fertility.

It also rejuvenates skin and makes it look youthful for years to come. The stronger hair, healthy scalp, and dandruff reduction make it a perfect companion for females.

Ashwagandha Dosage

The dosage of Ashwagandha varies with the purpose one is using it for. Consulting a specialist before using it is the best choice. Generally, 600 mg of Ashwagandha powder/capsule/tablet ( 300 mg twice a day) is sufficient to avail of the benefits. It should be taken after meals with warm milk or water.

It should be taken at night for better sleep, and for energy efficiency, it must be taken in the morning. However, if you do not like the powder or capsule form of ashwagandha, you can also try gummies of ashwagandha.

Is Ashwagandha Safe?

Generally, Ashwagandha is considered safe and is known to have several health benefits. It is advised to consult a specialist, especially in case you are having other medications as they could interact with them and you may get the side effects of Ashwagandha. It should be avoided in cases of pregnancy, breastfeeding, and hyperthyroidism.

Ashwagandha For Testosterone Boost

This remains one of the most ancient and prominent uses of Ashwagandha. It is very beneficial for the reproductive health of males. It increases sperm quality and increases their motility. 

The erectile dysfunction in males is a common problem that is solved to a large extent by Ashwagandha. As the level of the male hormone is boosted, it helps in increasing pleasure and increased endurance.

It refreshes the mood and helps in lasting longer. The fertility rate is also improved efficiently in males after using Ashwagandha for at least a month. 

Final Words On Ashwagandha

Ashwagandha is a multi-benefit herb used for varied reasons. It is generally safe to be consumed. It improves overall health and efficiency.

From preventing diseases to reducing stress, it does it all. It has a special place in the field of Ayurveda. It is now readily being scientifically approved for the same purposes. 

Daily usage of ashwagandha is a nice natural substitute for costly medications. However, before using, it is better to ask an expert.

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