What is Ashwagandha?
The COVID-19 pandemic has brought about many changes; one of the major changes is how people perceive food. Therefore, everyone has taken a special interest in what they eat. As Aristotle said, “Let food be the medicine; medicine be the food,” has again taken root. There is hype about superfoods; these foods have many beneficial effects on the human body.
One such superfood is Ashwagandha (Withania somnifera), an evergreen shrub mostly grown in Asia and Africa. It is a traditional herb in Ayurvedic medicine that’s gained popularity as an adaptogenic supplement.
- The name Ashwa is Sanskrit, meaning Horse, and Gandha means Smell. The root smells like a wet horse.
- People also know it as winter cherry or Indian ginseng. This herb, especially the roots, provides many benefits to the human body.
- In India, healers have used Ashwagandha as medicine for thousands of years. Practitioners also use it in Unani medicines.
Properties of Ashwagandha
As mentioned earlier, people have used ashwagandha as medicine in India since ancient times for its therapeutic and pharmacological properties. In Ayurveda, this herb is called the king of herbs. Ashwagandha contains withanolides, alkaloids, saponins, and iron.
Researchers attribute some of the medicinal powers of ashwagandha to these compounds. The properties of ashwagandha are
1. Helps regulate sleep.
2. Relieves stress and anxiety.
3. It is used for arthritis.
4. It is used in the treatment of cancer.
5. It is used for neurological diseases.
6. It helps to improve immunity.
7. It helps cure skin diseases.
8. Improves sleep.
9. Reduces inflammation.
Also Read:
Health Benefits of Ashwagandha for Women
Ashwagandha is an excellent antioxidant, anti-inflammatory, and antidepressant. It can regulate physiological processes in the human body. Ashwagandha for women has many health benefits. Some of which are as follows:
1. Regulates stress and anxiety
Women of all age groups suffer from stress due to social, societal, and familial pressure. Ashwagandha regulates stress by reducing cortisol levels, the hormone responsible for it. Studies show that this herb regulates stress through the hypothalamus-pituitary-adrenal (HPA) axis.
The hypothalamic-pituitary-adrenal axis is one of the main communication systems in our body. It involves the hypothalamus, pituitary gland, and adrenal glands, all of which play important roles in stress regulation, digestion, mood, and immune function.
2. Regulates hormones and menstrual cycle and boosts fertility
Hormonal imbalance is one of the main causes of mood swings, irregular periods, and fertility issues. Studies have shown that ashwagandha regulates hormones by improving the functions of the thyroid, adrenal glands, and endocrine glands.
This hormonal regulation effect of ashwagandha also helps in reducing the symptoms of PCOD (polycystic ovarian disease), perimenopause, and menopause, like weight gain, mood swings, and hair thinning.
3. Reduces PMS (Premenstrual Symptoms)
The power of ashwagandha in reducing cortisol can alleviate PMS symptoms such as cramps, mood swings, and fatigue, and it also improves sleep.
4. Boosts sexual functions and fertility
Ashwagandha’s properties, like reducing stress, regulating physiological metabolisms, and regulating hormones, have enhanced the sexual health of women and improved their fertility. A study done in 2022 demonstrated that continuous intake of ashwagandha for 8 weeks helps to improve the sexual health of healthy women without any other complications.
5. Reduces menopause symptoms.
Menopause is a condition that affects women over 45 years of age. This condition is accompanied by various physical and physiological conditions. In a study conducted in 2021, it was shown that the intake of ashwagandha regulates the hormonal fluctuations that occur during this stage and relieves symptoms like fatigue and libido.
Highlighting the power of ashwagandha, studies indicate that ashwagandha for women in the perimenopause stage is associated with notably milder symptoms compared to their counterparts.
Side Effects of Ashwagandha
Ashwagandha contains withanolides, which interact with cortisol, thyroid, and reproductive hormones in women. Women who already suffer from hormonal imbalance conditions such as PCOS, thyroid issues, or estrogen-sensitive issues may experience side effects as a result of these interactions.
Other factors like age, individual metabolism, and body composition can alter how the body responds to adaptogenic herbs like ashwagandha. Hence, women generally may require lower doses than men to avoid side effects.
Supplements that contain contaminants and active ingredients like withanolides in varying concentrations may also cause unknown side effects.
Common side effects of Ashwagandha are:
1. Nausea
2. Diarrhea
3. Digestive discomfort
4. Thyroid effect
5. Menstrual changes
However, these side effects can typically be avoided with proper understanding of the dosage and consulting a healthcare professional.
Also Read:
Best Way to Consume Ashwagandha
Ashwagandha is available in many different forms in the market. Generally, the daily dosage of ashwagandha varies from 500 to 1000 mg.
- It has been found that a dosage of 225-400 mg daily reduces cortisol levels remarkably.
- A study in 2021 demonstrated that the use of 600mg for 8 weeks has considerably reduced stress and improved sleep quality.
This herb can be consumed either in the morning or at night, while some people choose to take it both times. Consuming it before bed enhances sleep quality, while taking it in the morning helps reduce stress.
However, it is not recommended for individuals with thyroid or adrenal issues, stomach ulcers, people on sedatives, people who have autoimmune diseases, transplant patients, or pregnant and breastfeeding women.
Researchers have not thoroughly studied the risk of this herb for pregnant and breastfeeding women, so it’s best to be cautious. Experts also recommend taking this supplement for 3 months and then allowing an interval before continuing, as researchers have not studied the long-term effects of it thoroughly.
Conclusion
The kings of herbs have many beneficial effects on women and men. This herb is known to reduce stress, alleviate anxiety, enhance sleep quality, and strengthen the immune system. In women, it helps to improve fertility and sexual health and reduces symptoms of PMS and menopause. It is also used to cure skin diseases, nervous problems, and arthritis.
Even if it has many benefits, it also has some disadvantages. It causes gastrointestinal problems and dizziness. People with thyroid and adrenal issues, as well as pregnant and breastfeeding women, should avoid taking this herb. Consult your physician to learn the best way to consume ashwagandha for better results and minimal side effects.
Frequently Asked Questions
- Can ashwagandha be taken during pregnancy and breastfeeding?
Given the available information on the effects of this herb on fetuses and infants, it is advisable to exercise caution. Thus, it is not recommended to take this herb as a supplement during pregnancy and breastfeeding. It is recommended to consult a physician before having any type of herbs!
- Can ashwagandha regulate periods?
One of the powers of ashwagandha is its ability to regulate hormones. Thus, taking ashwagandha can help regulate periods, which are caused by hormonal imbalance.
- Why does ashwagandha increase autoimmune diseases?
While ashwagandha is often used to boost the immune system, and an overactive immune system can trigger autoimmune diseases where the body attacks itself, understanding the best way to consume ashwagandha is crucial, especially for individuals with or at risk of autoimmune conditions.
- Does ashwagandha reduce PMS and menopause symptoms?
Due to its hormone-regulating properties, one of the significant benefits of ashwagandha for women is its potential to alleviate symptoms associated with both PMS and menopause, conditions largely driven by hormonal imbalances.
- Is it safe to take ashwagandha after a transplant?
Ashwagandha boosts immunity, and after a transplant, the patients are given medicines to suppress their immune system. Taking this supplement after a transplant will lead to its rejection.