Ashwagandha has been used in Ayurvedic and indigenous medicine for over 3000 years. It's an evergreen shrub in the nightshade family that grows in India, the Middle East and parts of Africa.
It's also known by a multitude of names, including:-
- Indian ginseng,
- Indian winter cherry,
- Vitania sluggard,
- or it's botantical name - Withania somnifera.
What does Ashwagandha mean?
The Sanskrit term "ashwagandha" means "smell of the horse," alluding to the herb's possible capacity to boost strength as well as its aroma.
Ashwagandha is an adaptogen which means they support the body in multiple ways. Adaptogens tend to grow in harsh regions such as high deserts, cold mountains or dry and barren areas. Their resiliency to thrive in harsh conditions benefit us in multiple ways.
What are the benefits of Ashwagandha?
It has been utilised as a nervous system-strengthening agent in Ayurvedic medicine since ancient times.
May help the body to withstand stress and supported by scientific studies.
- In a study of 58 people for 8 weeks demonstrated that the participants taking Ashwagandha felt less stressed and the stress hormone cortisol was measured to reduce, compared with people in the test who were given a placebo instead.
- Another study of 60 people produces similar results in reducing anxiety for the people taking Ashwagandha compared to the placebo test group.
- Further studies are required with larger groups to investigate more.
- Studies into muscle strength and growth with measured resistance training provided some interesting results with enhanced maximum oxygen consumption (VO2 max) when the heart and lung fitness were measured.
- Greater gains in muscle strength were also observed suggesting that Ashwagandha may benefit the physical performance of athletes and healthy adults.
- One study measured the effectiveness of Ashwagandha with schizophrenia showing improvements with depression and anxiety symptoms.
- Further accredited reviews concluded that Ashwagandha may help with the symptoms and management of depression, anxiety, insomnia and other neurological and mental-health related issues.
- Ashwagandha is often taken to encourage deep, peaceful sleep, and there is some evidence that it may be beneficial for sleep disorders.
- In contrast to a placebo treatment, taking 600 mg of ashwagandha root daily for 12 weeks increased the quality of the participants' sleep and their level of mental alertness upon waking, according to a study conducted on 50 adults ages 65 to 80.
- Moreover, a review of five high-quality studies discovered that ashwagandha seemed to:
- lower anxiety levels
- improve overall sleep quality
- make people feel more alert when they woke up
- Those who took more than 600 mg per day for eight weeks or more, as well as those who suffered from insomnia, saw more noticeable effects.
In summary
An age-old medicinal herb, ashwagandha may offer a number of health advantages.
According to study results, it might aid in lowering stress and anxiety, promoting sound sleep, and even enhancing cognitive performance in some groups.
In the short term, ashwagandha is probably safe for most people. But, it's not suitable for everyone, so before incorporating ashwagandha into your regimen, see a medical professional.
