Ayurvedic Health Benefits of Ashwagandha

The herb ashwagandha (scientific name Withania somnifera) is one of the most used and well-known herbs in Ayurveda. The name ashwagandha means "smell of the horse". This basically refers to the herb's scent and its ability to enhance strength. It is said that a person consuming ashwagandha can get the strength of a horse.

Well, popular ashwagandha is not only widely used in India but also in the Middle East and even some areas of Africa. Ashwagandha also helps the human body adapt and relieve stress by providing strength and energy. Because of this wide range of health advantages, ashwagandha is increasingly used for scientific research as well.

This article will explore the wide range of health benefits of ashwagandha.

1.     Reduction of stress by Ashwagandha

The stress hormone in the human body is known as "Cortisol". Any imbalance in cortisol can disrupt sleep, metabolism, and the immune system. This is where ayurveda comes in. Ashwagandha is mainly known to work as an adaptogen in such circumstances. The substance adaptogen can help the body to reduce stress and bring balance back in the body and mind. Research has shown that using ashwagandha root can significantly reduce cortisol in the human body, thus helping to reduce stress significantly.

By reducing stress, ashwagandha helps to decrease stress and anxiety, and may even help with mood fluctuations. Although it should not be used as a substitute for medicines. As ashwagandha calms down the nervous system and controls the stress hormone Cortisol, it is incredibly helpful with sleep. If a person is suffering from insomnia, they can greatly benefit by using ashwagandha.

Because of all these beneficial effects of ashwagandha, it is indicated as a symbol of strength and vitality in Ayurveda.

2.     Helping with Brain functions and health

The herb ashwagandha is also known for the enhancement of learning ability and memorization capacity. There have been and are several studies that show direct results that ashwagandha, when used as a supplement, can help to enhance memory and help with focus by increasing attention span.

In terms of brain health, as ashwagandha is capable of decreasing Cortisol levels in the human body, it can also help with brain function where it reducing the risk of damage that Cortisol can do to the brain. The stress hormone Cortisol affects the hippocampus, which is associated with human memory. Thus, by reducing Cortisol, ashwagandha is very much helpful in a person’s ability to retain information or memory.

In addition to this, ashwagandha also has Withanolides. This natural compound has a high amount of antioxidant properties. This antioxidant property protects nerve cells from oxidative damage, thus providing protection from diseases like Parkinson's or Alzheimer's disease, which cause severe brain tissue damage. This can be helpful for age-related cognitive ability decline.

As a result of these highly beneficial impacts related to brain function and health, ashwagandha is known as “medhya rasayana” in Ayurveda.

3.     Increase in physical strength and energy

Research has also shown that ashwagandha can promote physical strength by increasing muscle strength and size, which can reduce muscle-related injuries. Ashwagandha helps greatly with cardiovascular health, and by reducing oxidative stress, ashwagandha also helps to reduce tiredness and provides more energy.

Hence, ashwagandha can be a great natural supplement for athletes.

4.     Hormone and Reproductive Health

Ashwagandha, the symbol of vitality, is very helpful to maintain hormonal health in men and women.

In women, by reducing cortisol levels, ashwagandha can help with the menstrual cycle and help with PMS (premenstrual syndrome) as well. Menstruation can be affected by stress levels. This herb can also be helpful during menopausal days to control anxiety, sleep issues, and hot flashes. Ashwagandha is also known to help with ovarian function by controlling hormones like FSH (Follicle-stimulating hormone) and LH (Luteinizing hormone). Implying it helps with egg follicle formation, thus helping with female fertility.

For men, ashwagandha helps increase male hormone (testosterone level) and sperm motility and number. Men suffering from problems of infertility can largely benefit from ashwagandha consumption.

Ashwagandha also helps thyroid hormone production by assisting in the levels of T3 and T4 and by reducing TSH, or thyroid-stimulating hormone. Hence, ashwagandha is highly beneficial for people suffering from hyperthyroidism (less thyroid hormone)

5.     Blood Sugar levels

Ashwagandha can help with insulin levels and can help control blood sugar levels. Studies suggest that the herb improves insulin sensitivity, which allows cells to absorb glucose more efficiently and prevents sudden spikes or drops in sugar. This is especially helpful for people with prediabetes or those at risk of type 2 diabetes. By reducing and balancing blood sugar levels, ashwagandha also supports weight control, improves digestion, and increases metabolism, making it a valuable aid in overall metabolic health.

6.     Heart Health 

Ashwagandha is shown to reduce total cholesterol, triglyceride, and LDL cholesterol (the bad cholesterol) and then raise HDL cholesterol (the good cholesterol), thus can hugely impact heart health.

By reducing oxidative stress, ashwagandha protects blood vessels from high blood pressure and thus stress-related damage in blood vessels and heart health.

7.     Help with the Immune system.

Ashwagandha can help with White Blood cell (WBC) function, which directly controls the immune system and immune defense mechanism, and body infections.

By being an Adaptogen and by the presence of withanolides, ashwagandha reduces stress and tiredness, which indirectly supports the immune system. Some early research studies suggest that withanolides from ashwagandha can also decrease cancer cells, thus helping in cancer treatment.

Precautions for taking ashwagandha

·       It is suggested not to take ashwagandha during pregnancy. Although enough data is not present for impacts during breastfeeding.

·       As ashwagandha helps increase Thyroid, people with hyperthyroidism should avoid ashwagandha.

·       People suffering from autoimmune disease should also take ashwagandha. 

·       People who are on regular medication should consult medical practitioners and/or doctors before consuming ashwagandha.

·       The typical dosage of ashwagandha should be around 300-600 mg/day. Overdosage can create toxic effects as well. 

Ashwagandha, the ancient herb, is widely used and is rich in adaptogens. The benefits extend from physical and mental health – by reducing stress and anxiety, increasing energy and vitality, balancing hormone levels, protecting heart and brain health, in addition to many other benefits.

While ashwagandha should not be used as a medicine supplement, it certainly can help with preventive health care.