Ashwagandha’s Uses, Benefits, Dosage, Side Effects and More

Ashwagandha, scientifically known as Withania somnifera, is a widely recognized herb within the Ayurvedic system of medicine. It’s a small shrub belonging to the Solanaceae family.
Ashwagandha is valued for its potential therapeutic properties and is often used as a nervine tonic, meaning it has a calming and soothing effect on the nerves. Commonly referred to as Indian Ginseng or Indian winter cherry, ashwagandha is renowned for its rasayana property.

Rasayana refers to herbal or metallic formulations that are believed to promote a youthful and balanced state of both physical and mental health, fostering a sense of happiness and well-being. In Ayurveda, ashwagandha is considered a vital component in achieving these rejuvenating effects.

Ashwagandha Nutritional Value Per 100g

Ashwagandha (Withania somnifera) is an herb commonly used in traditional Ayurvedic medicine. While it is not typically consumed in large quantities like fruits or vegetables.

Here are some of the key nutritional components you can find in 100 grams of dried ashwagandha root:

1. Calories: Ashwagandha is relatively low in calories. 100 grams of dried ashwagandha root contains approximately 333 calories.

2. Protein: Ashwagandha root contains about 5.25 grams of protein per 100 grams.

3. Carbohydrates: It contains approximately 49.9 grams of carbohydrates.

4. Dietary Fiber: Ashwagandha root contains around 10.7 grams of dietary fiber, which can aid in digestion.

5. Fats: There’s a small amount of fat in ashwagandha, about 0.6 grams per 100 grams.

6. Vitamins: Ashwagandha is a good source of certain vitamins, including vitamin C, vitamin E, and some of the B vitamins, although the exact content can vary.

7. Minerals: It contains minerals like iron, calcium, magnesium, and potassium.

8. Withanolides: These are active compounds found in ashwagandha that are believed to have various health benefits, including potential anti-inflammatory and adaptogenic effects.

Note: It’s important to note that ashwagandha is primarily valued for its medicinal properties rather than its nutritional content.

Medicinal Properties of Ashwagandha

Ashwagandha is a versatile herb with a wide range of potential properties and health benefits, which have earned it a significant place in traditional medicine. Here’s a more detailed explanation of these properties:

1. Adaptogenic: Ashwagandha is classified as an adaptogenic herb, which means it helps the body adapt to stress and changes in the environment. It assists in maintaining equilibrium and reducing the impact of stressors on the body’s systems.

2. Rejuvenating: Ashwagandha is considered rejuvenating because it has the ability to revitalize various body systems. This includes supporting the immune system’s ability to defend against illnesses, enhancing reproductive health, and regulating hormonal functions through the endocrine system.

3. Pain Relief and Sleep: Ashwagandha is believed to offer relief from pain and improve sleep quality. It may help alleviate discomfort and promote restful sleep, making it valuable for individuals dealing with stress-related sleep disturbances or pain issues.

4. Diuretic: The diuretic properties of ashwagandha mean that it can increase urine production, aiding in the removal of excess fluids and waste products from the body. This can be beneficial for individuals with mild edema or fluid retention.

5. Astringent: Acting as an astringent, ashwagandha has a tightening effect on body tissues. This property may contribute to its traditional use in promoting wound healing and managing skin conditions.

6. Antihelminthic: Ashwagandha is thought to have properties that can combat parasitic worms. This makes it potentially useful in traditional treatments for various worm-related infections.

7. Thermogenic: Ashwagandha’s thermogenic properties stimulate heat production within the body. This may enhance metabolism and energy expenditure, potentially supporting weight management and overall vitality.

8. Anti-Inflammatory: Ashwagandha exhibits anti-inflammatory potential, which means it can reduce swelling and inflammation. This property may be valuable for managing conditions characterized by inflammation, such as arthritis.

9. Anti-Pyretic: As an anti-pyretic, ashwagandha may help lower fever by addressing the underlying causes of elevated body temperature. This can aid in fever management during illnesses.

10. Depurative: Ashwagandha is believed to have detoxifying properties, assisting the body in removing toxins and impurities. It contributes to overall wellness by supporting the body’s natural detoxification processes.

11. Heart-Protective: Ashwagandha may offer protective effects for the heart. It is thought to help regulate blood pressure and cholesterol levels, promoting cardiovascular health.

12. Sedative: Acting as a sedative, ashwagandha can induce relaxation and calmness. It may help reduce anxiety, stress, and promote better sleep patterns.

13. Thyroprotective: Ashwagandha is believed to protect the thyroid gland, aiding in maintaining optimal thyroid function. This is crucial for overall metabolism and energy regulation.

14. Hypoglycemic: Ashwagandha may have properties that help lower blood sugar levels, making it of interest to individuals with diabetes or those seeking to manage blood glucose levels.

Ashwagandha Health Benefits

Ashwagandha is an Adaptogenic plant, which means that it helps fight and control stress. It is also sought for its properties to sleep and to protect the central nervous system.

The list of properties and benefits offered by this plant is long and among the best, you can find the following:

1.  Reduce Blood Sugar Levels

Ashwagandha is a great ally in the fight against diabetes, as it has properties that help lower blood sugar levels in patients with type 2 diabetes.

The Indian ginseng alters healthily glucose levels found in blood and urine, resulting in increased insulin sensitivity and preventing the onset of this disease while maintaining the levels of this hormone controlled equally.

2. Help Fight Infections

Ashwagandha has great properties that collaborate with our immune system and strengthen it naturally, which shields our body from the attack of viruses, bacteria, and infections.

One of its benefits is that it increases the levels of white blood cells, which are responsible for fighting infections and keeping our bodies protected. In addition to helping control the fever caused by the flu.

3. Gives Strength and Vitality

The Ashwagandha brings extra energy to the body and is responsible for giving vitality and resistance, as it fights fatigue, so it is highly recommended for athletes and athletes.

It is very helpful for people suffering from anemia, as its properties are responsible for increasing the number of red blood cells in the blood.

4. Reduces Anxiety and Stress

The root extract of Ashwagandha is used in a concentrated way to reduce stress and anxiety, as demonstrated by different studies, mostly carried out by Ayurvedic medicine.

These studies have found that the properties found in this extract help reduce the levels of cortisol, which is the hormone responsible for increasing stress in our body, which brings multiple benefits to the quality of life.

5. Improves Brain Function

The Withania somnifera is of great help to the central nervous system, as it is a great source of antioxidants that are responsible for combating free radicals that cause cell aging and can lead to the onset of diseases.

Studies have shown that Ashwagandha is also responsible for improving memory, which is why it is recommended for patients suffering from Alzheimer’s disease since it slows the progression of this disease.

6. Increases Fertility in Men

This plant is known for its aphrodisiac effects since it is responsible for increasing libido in men but also has benefits in their fertility.

It is used in the traditional medicine of India and other parts of the world, to increase the fertility of men. By taking it, their stress levels are reduced, and they manage to produce sperm of better quality, which leads to their being more likely to conceive.

7. Anti-inflammatory Properties

One of the consequences related to different diseases such as diabetes and bone diseases is the inflammation of parts of the body, where it has been proven that Indian ginseng is of great help in reducing it.

This plant is known to act as an inhibitor of cyclooxygenase, which is responsible for reducing pain and inflammation, so it is very helpful in the treatment of diseases such as arthritis.

8. Contains Anticancer Properties

Like many other foods, Ashwagandha has great properties that help prevent the appearance of cancer cells and fight them.

Ayurvedic medicine has conducted several studies that demonstrated that this herb prevents tumor growth and interacts with radio- and chemotherapy treatments to treat different types of cancers such as colon, breast, and lung.

9. Reduces the Symptoms of Menopause

Ashwagandha also has benefits for women, since it makes the passage through menopause much more pleasant by reducing symptoms such as excessive heat and mood swings.

This Adaptogenic plant helps regulate the secretion of hormones during menopause, which reduces all its symptoms, managing to relax the mind and release all the stress and anxiety.

10. Keeps Cholesterol Levels Regulated

This plant helps improve the health of the cardiovascular system thanks to the number of antioxidants and anti-inflammatory properties it has.

It acts by making the walls of the heart muscle stronger, while it is responsible for reducing the levels of bad cholesterol and triglycerides in the body, which in turn prevents cardiovascular disease.

11. Helps to Have Healthier Hair

Ashwagandha is also beneficial for hair, as it strengthens the hair follicles, making your hair much stronger, resistant to damage, and prevents hair loss.

Reducing the levels of cortisol in our body also reduces stress, which is one of the causes of hair loss.

12. Improves the Health of the Skin

Being rich in antioxidants, Indian ginseng helps fight the signs of aging and premature aging, caused by free radicals found in our body.

With the consumption of this plant you get much softer, smoother skin, prevent the appearance of wrinkles, and help eliminate different spots caused by the sun, age, and other factors.

How to Use Ashwagandha?

Ashwagandha can be used in various forms and preparations to harness its potential health benefits. Here are some common ways to use ashwagandha:

1. Asvagandhadyarishta (Syrup Form): Asvagandhadyarishta is a traditional Ayurvedic preparation of ashwagandha in syrup form. It is typically taken orally, and the recommended dosage can vary based on individual needs and the guidance of an Ayurvedic practitioner.

2. Asvagandhadi Leha (Powder Form): Asvagandhadi leha is a powdered formulation of ashwagandha. You can mix the powder with warm water, milk, or honey to create a paste or a drink. The dosage should be determined based on your specific health requirements and the advice of an Ayurvedic practitioner.

3. Balasvagandha Lakshadi Taila (Oil Form): Balasvagandha lakshadi taila is an oil-based preparation of ashwagandha. It is often used for external applications, such as massage. It can also be applied to the scalp or body for specific therapeutic purposes.

4. Tea: Ashwagandha tea is made by steeping ashwagandha leaves or powder in hot water. It’s a soothing way to consume ashwagandha and may help with relaxation and stress management.

5. Pills or Capsules: Ashwagandha is available in pill or capsule form, providing a convenient and consistent dosage. Follow the recommended dosage instructions on the product label or as advised by a healthcare professional.

6. Gummies: Some supplements offer ashwagandha in gummy form. These can be a tasty and easy way to incorporate ashwagandha into your daily routine, but ensure you follow the recommended serving size.

7. Tincture: Ashwagandha tinctures are concentrated liquid extracts. They are typically taken in small doses and can be added to water or other beverages.

8. Whole Plant Parts: Various parts of the ashwagandha plant, including the roots, seeds, leaves, and flowers, can be used for medicinal purposes. These can be consumed in different ways, such as incorporating ashwagandha leaves into dishes or using the root for making traditional remedies.

Note: When using ashwagandha, it’s important to consider the specific form and dosage that best suits your needs and consult with a healthcare professional or Ayurvedic practitioner for personalized guidance.

Side Effects of Ashwagandha Powder

Ashwagandha, while generally considered safe, can have side effects, especially with prolonged or excessive use. It’s crucial to be aware of these potential side effects when incorporating ashwagandha into your health regimen. Here are some common and less common side effects associated with ashwagandha:

Common Side Effects:

1. Nausea: Some individuals may experience feelings of nausea when taking ashwagandha, especially if it’s consumed on an empty stomach or in excessive amounts. To mitigate this, taking it with food or dividing the dosage throughout the day may help.

2. Diarrhea: Ashwagandha may occasionally lead to diarrhea, which can be uncomfortable. Adjusting the dosage or method of consumption may help reduce this side effect.

3. Vomiting: In rare cases, ashwagandha can cause vomiting, particularly if taken in high doses. If you experience vomiting, discontinue use and consult a healthcare professional.

4. Stomach Upset: Some individuals may experience general stomach discomfort or cramping after consuming ashwagandha. This side effect is usually mild but can be bothersome for some.

Less Common Side Effects:

5. Drowsiness: Ashwagandha’s calming properties may induce drowsiness in some individuals, especially when taken in larger amounts or shortly before bedtime.

6. Vertigo (Dizziness): Vertigo or dizziness may occur in rare instances, particularly if ashwagandha is taken in high doses or combined with other medications or substances that affect blood pressure.

7. Cough and Congestion: Although uncommon, ashwagandha might lead to mild respiratory symptoms like coughing or congestion in some individuals.

8. Rashes: Allergic reactions to ashwagandha can result in skin rashes. If you notice any skin irritation or rash after use, discontinue and seek medical advice.

9. Blurred Vision: In rare cases, ashwagandha may cause blurred vision. This side effect is infrequent but should not be ignored.

10. Dry Mouth: Some individuals may experience a sensation of dry mouth when using ashwagandha, which is typically temporary and manageable with increased water intake.

11. Weight Gain: Weight gain is an uncommon side effect, but it has been reported by a few individuals. This is not a guaranteed outcome and may vary among users.

12. Hallucinations: While extremely rare, hallucinations have been reported as a side effect of ashwagandha in isolated cases. If you experience hallucinations, seek immediate medical attention.

Ashwagandha Dosage Forms

The way to take ashwagandha can vary based on the specific health condition you aim to address. It’s important to note that there isn’t a universally recommended dosage for ashwagandha.

It is based on modern clinical trials, so dosing can vary between individuals. Here are some general guidelines on how to take ashwagandha:

1. Dosage Variation: Different studies have used different dosages of ashwagandha. For example, some research suggests that taking a daily dose of 250–600 mg may help reduce stress, while other studies have used much higher dosages. The appropriate dosage can depend on factors such as your individual health needs and body weight.

2. Forms of Ashwagandha: Ashwagandha is available in various forms, including capsules, powder, and liquid extract. Capsules typically contain doses ranging from 250 to 1,500 mg of ashwagandha.

3. Consult a Healthcare Professional: Before starting any new herbal supplement, especially ashwagandha, it is highly advisable to consult with a healthcare professional. They can provide personalized guidance on the appropriate dosage based on your health goals, existing medical conditions, and any other medications or supplements you may be taking.

Interactions With Other Drugs

When using ashwagandha, it’s crucial to be cautious and aware of potential interactions with other drugs or substances. Here are some important considerations:

1. Barbiturates (Relaxation or Sleepiness Medications): Ashwagandha may enhance the effects of barbiturates, which are medications that induce relaxation or sleepiness.

Therefore, it’s essential to exercise caution when combining ashwagandha with barbiturates, and it’s advisable to consult with a healthcare professional.

2. Alcohol: It is not recommended to take ashwagandha with alcohol. Combining ashwagandha with alcohol can potentially intensify the sedative effects of both substances, leading to excessive drowsiness and impaired coordination.

3. Sedatives: Ashwagandha itself has mild sedative properties, so it should not be used concurrently with other health products or medications that also possess sedative effects.

Combining these substances may lead to excessive drowsiness and reduced alertness.

Commonly Asked Questions About Ashwagandha

Q: What is ashwagandha useful for?

A: Ashwagandha is traditionally used for various purposes, including stress reduction, immune support, and overall well-being enhancement.

Q: Is it safe to take ashwagandha daily?

A: Ashwagandha is generally considered safe when taken in recommended doses, but it’s advisable to consult with a healthcare professional before daily use, especially if you have any health concerns.

Q: Does ashwagandha increase facial hair?

A: There is no scientific evidence to suggest that ashwagandha increases facial hair growth.

Q: Does ashwagandha help with sleep?

A: Ashwagandha may indirectly support better sleep by reducing stress and anxiety for some individuals, but it’s not a direct sleep aid.

Q: What are the 12 benefits of ashwagandha?

A: Ashwagandha is associated with potential benefits such as stress reduction, improved energy, immune function support, anxiety and depression reduction, better sleep, and anti-inflammatory effects. The exact number of benefits can vary.

Q: What are the side effects of ashwagandha?

A: Common side effects of ashwagandha may include stomach upset, diarrhea, and drowsiness. It’s important to consult with a healthcare professional for a comprehensive assessment of potential side effects.

Q: Is it safe to take Ashwagandha every night?

A: Taking ashwagandha every night is generally safe for many people, but individual tolerance may vary. Start with a lower dose and monitor how it affects your body.

Q: Which ashwagandha is best?

A: The “best” form of ashwagandha may depend on individual preferences and needs. Choose a reputable brand and follow recommended dosages.

Q: How much ashwagandha per day?

A: Daily dosages of ashwagandha can vary based on the form and concentration of the supplement. Typical doses range from 300 mg to 600 mg of standardized extract or as directed by a healthcare professional.

Q: Does Ashwagandha clear skin?

A: Ashwagandha is not primarily known for its skin-clearing properties. Its potential benefits for the skin are more related to stress reduction and overall well-being.

Q: Is Ashwagandha safe for females?

A: Ashwagandha is generally safe for females when taken in recommended doses. However, pregnant or nursing women should consult with a healthcare professional before using it.

Q: Does ashwagandha brighten skin?

A: Ashwagandha is not typically used for skin brightening. Its potential skin benefits are more related to stress reduction and its effects on overall well-being.