A Comprehensive Guide to Ashwagandha

Ashwagandha is a herb with a rich history in traditional Ayurvedic medicine—and modern science is just beginning to fully appreciate it.

Nutricode Team

8 min read May 6, 2024

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CONTENTS

• What is Ashwagandha?
• What are the benefits of Ashwagandha?
• How does Ashwagandha work?
• How much Ashwagandha should I take?
• Getting Ashwagandha without supplements
• Side effects of Ashwagandha
• Conclusion
• TL;DR

What is Ashwagandha?

Ashwagandha is a small shrub native to India and North Africa. It's primarily known for its root extract. The growing body of research supporting its health benefits has led to its increased popularity in modern medicine and the wellness community worldwide.

Ashwagandha plant (also known as Withania Somnifera)

What are the benefits of Ashwagandha?

How does Ashwagandha work?

Ashwagandha operates in the body via four primary mechanisms: it lowers cortisol (the stress hormone) levels, enhances neurotransmitters like serotonin and dopamine, supports nerve cell connectivity, and strengthens immune cell activity. These processes collectively contribute to the various health benefits associated with Ashwagandha.

Ashwagandha works in the body via four key ways

Mental Health & Sleep

By reducing cortisol levels, Ashwagandha helps to lower anxiety and stress. Additionally, it boosts serotonin and dopamine function, which stabilizes mood and emotional health.These effects work together to ease the turmoil of a stressed or anxious mind, promoting a sense of calm. This enhanced relaxation contributes to better sleep, as it allows you to unwind more effectively at night.

Fitness

Reduced cortisol levels lead to improved heart function and blood circulation. This means more oxygen gets to your muscles during tough workouts, making you more enduring and boosting your exercise capacity (VO2 Max). Simultaneously, by controlling cortisol, Ashwagandha helps prevent muscle breakdown and supports muscle preservation and recovery. This leads to more effective strength training and noticeable gains in exercises requiring peak muscle exertion.

Men's Hormones

Elevated cortisol can negatively impact testosterone production, which is crucial for sperm development and semen volume. By lowering cortisol, Ashwagandha helps maintain optimal testosterone levels, leading to increased sperm production, and enhanced semen volume. Furthermore, Ashwagandha helps improve the way nerve signals are sent in your body. This, in turn, has a positive effect on a system called the hypothalamic-pituitary-gonadal (HPG) axis. This system is responsible for regulating hormones related to reproduction, like testosterone. So, by making the HPG axis work better, Ashwagandha helps maintain and increase testosterone levels.

Women's Hormones

High cortisol levels can throw off your hormones and harm your sex drive and sexual health, causing more sexual problems. Ashwagandha helps by reducing cortisol levels, which balances your hormones. This is crucial for maintaining your sexual desire and lowering stress that affects your sex life. Additionally, Ashwagandha boosts activity in your brain's neurotransmitters, improving your mood and emotional well-being. Feeling good emotionally is essential for enjoying sex more and getting in the mood.

Cognitive Performance

Ashwagandha boosts levels of serotonin and dopamine, which improve mental alertness and concentration, thus enhancing reaction times and the ability to maintain attention. These neurotransmitters also play a key role in executive functions like planning, decision-making, and problem-solving. Additionally, ashwagandha promotes the growth and strengthening of nerve cell connections, enhancing the brain's plasticity for better information processing and cognitive flexibility.

Joint Health

The enhancement in immune function helps manage inflammation more effectively. With a more robust immune response, the body can better regulate and diminish the inflammatory processes that typically cause joint pain and stiffness. This reduction in inflammation can lead to decreased joint pain, which naturally improves mobility and reduces the difficulty experienced in daily activities or disability.

Immune Health

Ashwagandha enhances immune health by boosting the activity of specific immune cells. These cells include CD8+ T cells, CD4+ T cells, and CD19+ B cells. CD8+ T cells are important because they help destroy cells infected by viruses and cancer cells, making your body better at getting rid of harmful invaders. CD4+ T cells, also known as helper T cells, help coordinate your body's immune response, guiding other immune cells to work more effectively. CD19+ B cells are crucial for making antibodies, which are proteins that attack and neutralize germs.

How much Ashwagandha should I take?

Getting Ashwagandha without supplements

If you're interested in adding Ashwagandha to your daily routine beyond just taking supplements, here are some enjoyable and natural ways to do it. Keep in mind that Ashwagandha isn't usually part of a regular diet; it's a supplement that people add for its benefits, not a common nutrient.

1. Ashwagandha Tea

Suggested use:

Stir half a teaspoon of dried Ashwagandha root powder into hot water for a tea with about 1 gram (1000 milligrams) of Ashwagandha.

2. Ashwagandha Tincture

Suggested use:

Tinctures are potent extracts. Usually, one dropperful (about 30 drops) is enough, providing an equivalent of approximately 1 gram of Ashwagandha.

3. Ashwagandha Powder

Suggested use:

Sprinkle about half a teaspoon of Ashwagandha powder into your recipes. Adjust the amount to suit your taste, but typically, 1 gram per serving is a good start.

Side effects of Ashwagandha

When considering ashwagandha, keep in mind its potential effects and interactions.

• May Cause Upset Stomach

Some people may experience digestive issues such as an upset stomach, diarrhea, or vomiting, especially when taken in large doses.

• Not for Everyone

It's advised to avoid ashwagandha if you're pregnant or breastfeeding. Consult your doctor before using it if you have autoimmune diseases or thyroid conditions, as it can stimulate the immune system and alter thyroid hormone levels.

• Possible Interactions

Ashwagandha could interact with several medications, potentially affecting their efficacy.This includes drugs for blood pressure, diabetes, immunosuppressants, and sedatives.Always check with a healthcare provider before starting ashwagandha if you're on medication.

• May Cause Drowsiness

It may cause drowsiness, which could be problematic if you need to remain alert or if you're taking other sedatives.

• Allergic Reactions

While rare, some individuals may experience allergic reactions to ashwagandha, such as rash, itching, or trouble breathing.

Always monitor for any adverse effects when taking ashwagandha and consult a healthcare professional to ensure it's safe for your specific health conditions and medications.

Conclusion

To sum up, Ashwagandha is proving to be a powerful herb with a broad spectrum of benefits that modern science is just starting to really appreciate. This guide has covered how it can positively impact mental health, sleep quality, fitness, hormones, cognitive function, joint health, and immune resilience, all based on current research. While we've outlined effective dosages for various health goals, it's clear that Ashwagandha is a versatile and valuable supplement. However, as with any supplement, it's wise to proceed with caution, taking into account potential side effects and interactions with other medications.Always consult a healthcare provider before starting any new supplement to ensure it's a good fit for your health plan. Looking ahead, the future research on Ashwagandha is incredibly promising and exciting. We are eager to see where it leads and to discover even more about this remarkable herb's potential in enhancing health and wellness.

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