Ashwagandha
Have you heard of ashwagandha? It is a key herb in Ayurvedic medicine. It has been used for more than 5,000 years to support health, healing and sleep.[1]
Ashwagandha is an adaptogen. What are adaptogens? They are natural substances that help your body adapt to stress. In other words, they can improve your body’s ability to cope with physical, chemical and biological stressors. In today’s fast-paced world, better resilience to stress is a plus.
As interest in holistic health grows, ashwagandha’s popularity is surging. This is particularly true among people looking for natural solutions to modern health issues. But is ashwagandha right for you? Read on to uncover the scientific insights and traditional wisdom surrounding this powerful herb.
What Is Ashwagandha?
Ashwagandha is scientifically known as Withania somnifera.[2] It is a small shrub with yellow flowers, native to India and North Africa. It belongs to the nightshade family. Nightshades also include well-known plants like tomatoes, potatoes and bell peppers. The name “ashwagandha” comes from Sanskrit and translates to “smell of the horse.” It refers to the unique smell of its roots and is believed to signify the herb’s potential to give the strength of a horse.[3]
In Ayurvedic medicine, ashwagandha has a long history spanning thousands of years. It’s often referred to as Indian ginseng despite no botanical relation to true ginseng. Known for its uses as an adaptogen, ashwagandha continues to play a big role in traditional herbal practices today.
Ashwagandha Benefits
Ashwagandha’s benefits are far-reaching. Here are a few noteworthy pros:
Stress Management
Ashwagandha helps your body manage and adapt to stress more effectively.[4] It moderates the stress response by helping regulate the production and release of stress hormones like cortisol. It may help ease symptoms of anxiety, contributing to better well-being.
Supports Cognition
Ashwagandha supports cognitive function by supporting brain health and memory. It does this via its neuroprotective properties.[5] It can reduce oxidative stress in the brain, which is crucial for maintaining cognitive health. Plus, it improves neural communication by promoting the growth of nerve cell dendrites. This, in turn, improves learning and memory.
Energy
Ashwagandha supports energy levels by optimizing your body’s energy metabolism.[6] It influences adrenal function.[7] This helps manage the release of stress hormones like cortisol, which can drain your energy. And Ashwagandha’s adaptogenic properties may improve endurance and reduce fatigue. This may support vitality and physical performance.
Supports Immunity
Ashwagandha supports the immune system through its soothing and antioxidant properties.[8] This helps combat oxidative stress and reduce inflammation. These are key factors in maintaining immune health. It also stimulates the production of immune cells, thereby enhancing the body’s defense against pathogens.
Growing scientific research now supports the traditional uses of ashwagandha. Keep reading to see recent studies highlighting its significant health benefits.
The Science-Backed Benefits of Ashwagandha
Ashwagandha could be an effective natural remedy to combat stress, according to one scientific study. The study explored the anxiolytic effects of ashwagandha on adults with high stress. It took place over 60 days in a double-blind, placebo-controlled setting.[9] Participants received 240 milligrams of ashwagandha daily. They showed significant reductions in anxiety, according to the Hamilton Anxiety Rating Scale. They also exhibited lower levels of cortisol compared to the placebo group.
Another clinical study highlights how ashwagandha can be a safe and effective sleep supplement.[10] Participants took a 300-milligram sustained-release capsule of ashwagandha daily for 90 days. They showed significant improvements in sleep quality. Plus, they experienced reduced stress and better psychological well-being.
And finally, ashwagandha can enhance sexual health and well-being for males.[11] A study investigated the effects of ashwagandha root extract on sexual health in adult males over an eight-week period. Participants took 300 milligrams of ashwagandha twice daily. They showed significant improvements in sexual function. They also experienced increased serum testosterone levels. These findings support ashwagandha’s traditional use as an aphrodisiac. They also highlight its potential benefits for sexual health in males.
The Bulletproof Approach to Ashwagandha
At Bulletproof, we focus on improving personal performance and well-being. We do this through scientifically backed nutrition and lifestyle practices. Ashwagandha fits well with this philosophy because of its adaptogenic properties. It can help you manage stress, enhance mental clarity and support energy levels. When you’re more resilient to stressors, you’re more likely to achieve peak performance.
We emphasize a nutrient-dense diet to fuel your body and mind. We also value natural energy supplements to fill the gaps. Supplements like ashwagandha can enhance your diet and give you that extra boost for optimal functioning.
Spotlight on Ashwagandha
You may be wondering how to take ashwagandha. We’ve incorporated this powerful herb in a convenient supplement for when you need extra support to feel your best.
Bulletproof Zen Mode includes ashwagandha. It also features holy basil, saffron and kanna among other adaptogenic herbs and nutrients to support your mood and focus. To get the most out of ashwagandha, take it every day at the same time for a consistent dose.
When thinking about when to take ashwagandha, timing depends on your goals and lifestyle. For stress relief, take ashwagandha in the morning. Take it early afternoon for daytime vitality and hormonal balance. Or, if you’re trying to get a more restful night’s sleep, try it in the evening a little before turning in. Whenever you decide to take it, rest assured that we only use high-quality ingredients for our supplements.
Our Supplement Testing Standards
We are committed to uncompromising quality in our products. We use ingredients that are clean and free from GMOs, soy, gluten and artificial fillers. We look to traditional medicine for inspiration. We also confirm the effectiveness of our ingredients through rigorous scientific research. We maintain strict sourcing standards and conduct extensive testing on all our supplements. That includes testing purity, strength and composition. We do this to ensure our products meet or exceed FDA regulatory standards.
We uphold the highest testing standards by partnering with accredited third-party labs. Our approach includes meticulous checks from sourcing to final product testing. This guarantees our supplements deliver their promised benefits effectively and safely. Our thorough process helps us maintain trust and integrity in our product offerings, ensuring that you receive only the best.
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FAQs
The effects of ashwagandha can vary depending on how much you take, how often and for which health concern. You may notice changes in stress levels, energy and mental clarity within a few days to a week. However, the full benefits might take a few weeks to a few months of consistent use. This is especially true for hormonal balance and improved physical performance. As with any supplement, take it at the same time every day for best results.
Does ashwagandha make you sleepy? Its adaptogenic properties help reduce stress and anxiety, which can often interfere with sleep. Ashwagandha also has calming effects. These may help stabilize your body’s natural sleep-wake cycle. This could improve sleep quality and duration. Try it for yourself and keep a sleep journal to document your progress.
Yes, you can try ashwagandha to help with anxiety symptoms. It acts as an adaptogen, helping stabilize your body’s response to stress and potentially easing anxiety symptoms. Ashwagandha regulates chemical signaling in the nervous system. By doing so, it may reduce the physiological aspects of anxiety. What’s more, it may do this without the side effects typical of pharmaceutical treatments. Consult a healthcare provider before starting any new supplement regimen. This is especially necessary if you have a pre-existing health condition or if you’re taking other medications.
There are a few things to consider when choosing the best ashwagandha supplement for you. First, think about how you prefer to take supplements: capsules for convenience or powder form to mix into a drink? Look for supplements standardized to a certain percentage of active compounds to ensure potency. Certifications like USDA Organic or Non-GMO Project are third-party. They can indicate high quality and purity. Also, consider the reputation of the brand. Check for transparency about ingredients to avoid unnecessary fillers or additives. You can also check with a healthcare provider to match the supplement to your specific health needs.
Ashwagandha may help with weight management indirectly. It does this by reducing your stress and cortisol levels, which are linked to putting on pounds.[12] It can also support energy levels, helping you stay active. However, ashwagandha is no magic weight-loss herb. If your goal is to lose weight, follow a holistic approach that includes nutrient-dense food and exercise.
You’re unlikely to experience side effects from ashwagandha if you stick to the recommended dose. However, some people experience stomach upset and nausea.[13] If you’re pregnant, have an autoimmune disease or take thyroid medication, consult a healthcare provider.
Ashwagandha has a strong, somewhat bitter flavor that is earthy, slightly pungent and herbaceous. If you take it in supplement form, like in capsules or tablets, you might not taste it. That’s because it’s contained within the supplement and ingested without dissolving in your mouth. However, if you’re using ashwagandha powder in smoothies or teas, you might notice its taste, though it may be masked with other flavors.