It grows in regions of Africa and Asia and may be referred to as Indian ginseng or winter cherry.
Many scientists consider it an adaptogen, meaning it helps the body tocope with stressmore effectively.
Here are some of its stress-related health benefits.
Azay photography / Getty Images
Another study had 250 participants take either 250 or 600 milligrams of ashwagandha.
Though these findings show promise, future research is needed to determine ashwagandhas efficacy in stress reduction.
Sleep
Many people with chronic stress may also reportdifficulty falling or staying asleep.
Ashwagandha has been advantageous in improving sleep quality.
One study found that among adults withinsomniaespecially, supplementing with the herb demonstrated marked improvement in their sleep.
Cognition
Furthermore, stress can affect an individuals attentiveness.
One study found that it significantly lowered blood sugar and hemoglobin A1c levels.
Common side effects of ingesting too much ashwagandha include nausea, headaches, diarrhea, and drowsiness.
Due to ashwagandhas reported increase in testosterone levels, those with hormone-sensitive prostate cancer should avoid supplementation.
Furthermore, research has shown that ashwagandha can impact thyroid hormone levels.
Those with thyroid conditions should speak with their physician before starting ashwagandha supplements.
Most clinical trials have found ashwagandha supplementation to be safe.
In most cases, the injury subsided within 3 months of supplement cessation.
If you believe you are experiencing adverse effects from ashwagandha, seek medical treatment immediately.
Dosage And Preparation
Most people take ashwagandha in capsule, gummy, tea, or powder form.
you could take capsules and gummies with or without food.
Ashwagandha powder can be mixed into water or smoothies, or even baked into foods.
What To Look For
Bear in mind that ashwagandha supplements have not been regulated by the FDA.
Its important that the ashwagandha you use hasindependent third-party certificationmarked on its bottle.
This indicated that the company is executing the best practices regarding testing, production, and supply chain.
Other Questions
Whats the best time of day to take ashwagandha?
Due to its calming effects, some people prefer taking it prior to bedtime.
How long will ashwagandha remain in my system?
There are two types of compounds in ashwagandhafat-soluble and water-soluble.
Can children take ashwagandha?
You should speak to your childs physician prior to starting your child on ashwagandha supplements.
Can pregnant women take ashwagandha?
Research on ashwagandhas impact on pregnant women has been mixed.
Tandon N, Yadav SS.Safety and clinical effectiveness of Withania Somnifera (Linn.)
Dunal root in human ailments.J Ethnopharmacol.2020 Jun 12;255:112768. doi: 10.1016/j.jep.2020.112768.
2019 Aug 24;11(8):e5474.
Memorial Sloan Kettering Cancer Center.Ashwagandha.
2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985.
National Library of Medicine.Ashwagandha.
