Maintaining good health and dealing with stressors daily are both difficult to attain.
It can get difficult to maintain health, follow a healthy diet, and also maintain an exercise routine.
Thus, supplements are created to support your health and improve overall well-being.
The use of natural or herbal supplements has been gaining popularity among people and thus, there have been several new products available online and in stores.
Ashwagandha is one such herb that has been acknowledged for being a beneficial herb and promoting health in several ways.
Even though its health benefits have come to the limelite in recent years, the herb has been around since ancient times.
Ashwagandha is an important Ayurvedic herb and the Ayurvedic texts list a number of its health benefits.
Thus, individuals have been adding this herb to their lives in the form of supplements or pure Ashwagandha powders.
This health enhancer is great for everyone and has been recommended by doctors as well.
However, many people add these supplements without consulting, hence, questions related to the safe amount of Ashwagandha for daily use, time of consumption, and much more arise.
Let’s take a detailed look at Ashwagandha and other related factors to answer these questions better.
What is Ashwagandha?
Ashwagandha translates to “smell of a horse” is believed to have the scent of a horse and the ability to provide you with the energy of a horse.
This evergreen shrub is commonly found in India, parts of Africa, and the Middle East regions.
Ashwagandha is commonly used in Ayurvedic practice for creating tonics for everyone ranging from children to adults.
Most commonly, in Ayurvedic medicine, berries or parts of the roots of Ashwagandha are used for creating these tonics or supplements.
The most common use of this herb is to promote relaxation and calmness in individuals. Also called Winter Cherry or Indian Ginseng, Ashwagandha is known for its stress-relieving benefits.
However, this is not the only health benefit of Ashwagandha as it supports several aspects of health.
Let’s take a look at the broad range of health benefits that Ashwagandha provides.
Health benefits of Ashwagandha
From being a great stress reliever, this adaptogenic herb has several health benefits. It is great for children, young adults, and old people as well.
Here are some of the important benefits of adding Ashwagandha to your diet:
● It reduces stress and anxiety.
Ashwagandha contains two important adaptogenic compounds that are known for their ability to reduce stress.
It has been proven that Ashwagandha reduces cortisol levels. Cortisol is the stress hormone in the body that induces stress.
In several research studies, Ashwagandha has been proven to reduce stress and anxiety in individuals.
● It boosts athletic performance.
It has been found that Ashwagandha improves oxygen consumption which is great for maintaining high athletic performance.
It also improves endurance and strength for optimal performance. Additionally, Ashwagandha improves muscle gains and promotes better size and growth of your muscles.
● It supports individuals with cognitive decline.
It has been found that the calming effects of Ashwagandha improve the functions of the nervous system and improve the health of the brain.
It also reverses or slows cognitive decline which can be beneficial for individuals with Alzheimer's or Parkinson’s.
● It acts as an aphrodisiac.
It has been found that Ashwagandha is great for men who suffer from declining sexual functions.
Ashwagandha boosts testosterone levels which improves sexual drive, improves performance, and is also beneficial for men with fertility issues.
● It reduces inflammation.
Ashwagandha possesses anti-inflammatory compounds that reduce inflammation. It has been found that Ashwagandha reduces important markers of inflammation.
In traditional Ayurvedic medicine, the paste of Ashwagandha root has been used as a topical solution for reducing swelling around the joints.
● It promotes mood and improves sleep.
Several research studies support this benefit of Ashwagandha. It has been found that Ashwagandha promotes a better quality of sleep during the night.
Additionally, it has been used for several years for treating insomnia and other sleep-related problems.
Ashwagandha has several other health benefits in addition to the ones mentioned above. Thus, adding Ashwagandha is great for maintaining overall health and well-being.
What is the recommended dosage of Ashwagandha?
Ashwagandha may be available in the form of powder or supplement that is made available by various health and wellness brands.
Different brands have provided different dosages of Ashwagandha.
However, according to research, it has been suggested that consuming 150mg to 1,250mg per day can be effective.
However, the recommended dosage also depends on the health issue you have been facing.
Thus, it is important to consult a doctor before you start using Ashwagandha powder or supplements.
What is the best time to use Ashwagandha?
This is a common question that arises when you add Ashwagandha to your diet. Well, several determining factors can play a role in understanding the best time to use Ashwagandha.
Here are the best ways to determine when to use Ashwagandha depending
on the health issue you want to tackle:
● Ashwagandha for reducing stress.
One of the main uses of Ashwagandha is stress regulation. We face several stressors throughout the day. Hence, it is difficult to choose the perfect time of the day for using Ashwagandha.
If the purpose of taking Ashwagandha is stress management, it is best to take a dose of this adaptogen with your breakfast. You can add another dose of it before you go to bed.
Ideally, since stressful situations can arise anytime, it is best to get your dose of Ashwagandha during the day and afternoon for better results.
● Ashwagandha for energy or performance.
If you have been using Ashwagandha as a performance enhancer, it is best to use it during the day as it promotes all-day energy.
Additionally, you can use it anytime before you are about to perform physical activities, workout, train, or simply need energy to go through with the day.
● Ashwagandha for sleep.
Ashwagandha doesn’t make you feel sleepy. However, its stress-reliving properties and other compounds present in it make it a great remedy for promoting quality sleep.
The reason it promotes better sleep is that it contains anti-stressors and calms your system down to promote restful sleep.
Thus, taking Ashwagandha in the morning and before bed is the right way to use Ashwagandha for improving sleep.
Most research studies suggest that Ashwagandha is most effective when consumed in the mornings.
This is because the bioactive compounds in Ashwagandha get the time to get absorbed in your body and thus, provide you with the assistance that you need to
regulate your health.
Using Ashwagandha during the daytime or dividing the dose and using it during both daytime and nighttime is an option.