Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing. “Ashwagandha” is Sanskrit for the “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength. Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”
People have used Ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. It is a promising herbal medicine, one with both a long history of traditional use and growing evidence that allows us to understand its effects.
A fusion of Eastern and Western medicinal systems integrated with nanotechnology may usher a new era of future medicine….
The Complete Goodness In HOLISTIC ASHWAGANDHA
- Holistic Ashwagandha is an all-natural product with no artificial ingredients.
- Using Nanotechnology we reduce the Ashwagandha to a particle size small enough to get past the digestive enzymes of the gastrointestinal tract and enter the bloodstream intact to elicit the health benefits.
- For better absorption and sustained release, the ZH tablet is the best and most convenient, as it’s designed to be disintegrated at certain pH and in a stipulated time.
- The best is the root extract as it contains most of the alkaloids, and at ZH we only use root extract.
- Since the product is natural and manufactured with the highest standards involving only aqueous and organic methods, it usually doesn't cause any side effects.
Incredible Health Benefits of Ashwagandha
1. May Help Reduce Stress & Anxiety
Ashwagandha is perhaps best known for its ability to reduce stress and anxiety. It’s classified as an adaptogen, a substance that helps the body cope with stress.
In a small study with 58 participants, those who took 250 or 600 mg of Ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
What’s more, the participants who took the Ashwagandha supplements experienced significant improvements in sleep quality compared with the placebo group.
Another study in 60 people found that those who took 240 mg of Ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.
Ashwagandha can act as a pain reliever, preventing signals from traveling from the nervous system to your brain.
3. May BenefitAthletic Performance
One analysis of research included 12 studies in men and women who took Ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.
An analysis of five studies found that taking Ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes.
Additionally, Ashwagandha may help increase muscle strength.
In one study, male participants who took 600 mg of Ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.
4. May Reduce Symptoms of Some Mental Health Consitions
Some evidence suggests that Ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.
In one study, researchers looked at the effects of Ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety. They found that participants who took 1,000 mg of Ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo.
What’s more, findings from another study suggest that taking Ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia.
Limited research from 2013 also suggests that Ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed.
Additionally, a study from 2012 found that stressed adults who took 600 mg of Ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction.
If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.
5. May Help Boost Testosterone & Increase Fertility in Men
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.
In one study, 43 overweight men ages 40–70 who had mild fatigue took tablets containing Ashwagandha extract or a placebo daily for 8 weeks. The Ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo.
Additionally, a review of four studies found that the Ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count. It also increased sperm concentration and motility in men with normal sperm count.
6. May Reduce Blood Sugar Levels
Limited evidence suggests that Ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with Ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.
It’s believed that certain compounds within Ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream.
However, research is limited at this time, and more well-designed studies are needed.
6. May Reduce Inflammation
Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.
There’s some evidence that Ashwagandha may help reduce inflammatory markers in humans too.
In one study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of Ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo.
7. May Improve Brain Function, Including Memory
Taking Ashwagandha may benefit cognitive function which includes
- executive functioning
- reaction time
- performance on cognitive tasks
A study in 50 adults showed that taking 600 mg of Ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo.
- immediate and general memory
- information-processing speed
8. May Help Improve Sleep
Many people take Ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.
For example, a study in 50 adults ages 65–80 found that taking 600 mg of Ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.
Additionally, one review of five high-quality studies found that Ashwagandha had a small but significant positive effect on overall sleep quality.
Taking Ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up.
9. Relatively Safe & Widely Available
Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.
A review of 69 studies found that Ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia.
One study in 80 healthy men and women showed that taking 600 mg of Ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants.
- However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses.
- Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking Ashwagandha.
- Some side effects have been reported in people taking Ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea.
- Additionally, Ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it.
- We recommend 2 tablets a day for adults, which can be taken more upon consultation with your doctor
- Research findings suggest that Ashwagandha’s effects aren’t immediate, so keep in mind that you may have to take it for several months before you start noticing its effects.
- You can take Ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.
The Bottom Line
Ashwagandha is an ancient medicinal herb with multiple possible health benefits like it may help reduce anxiety and stress, support restful sleep, and even improve cognitive functioning in certain populations. It is considered relatively safe for most people. However, it’s important to talk with a healthcare professional before adding Ashwagandha to your routine.