Introduction
Ashwagandha has certainly become a trendy dietary supplement in recent times. In view of this, more products are becoming available globally.
You may know that ashwagandha has been used in centuries-old traditional medicinal systems. But what exactly is ashwagandha, and what are its potential health benefits? What is the extent of its safety, and what are its side effects?
What distinct forms of ashwagandha supplements are available today? This article will investigate these and other aspects of ashwagandha.
So, let’s delve in.
What is Ashwagandha?
Ashwagandha is an herb commonly employed in the ancient Indian medicinal system, i.e., Ayurveda. It comes from Withania somnifera, a small-sized evergreen shrub native to:
- Asia
- Africa
- Parts of the Middle East
It’s further termed Indian Ginseng and Indian Winter Cherry.
The plant’s roots, leaves, and berries comprise differing active ingredients. The root is what has been traditionally employed in medicine. It’s typically ground up in a consumable powder.
Moreover, the plant’s species name, i.e., somnifera, means sleep-inducing (in Latin). Meanwhile, the name ashwagandha blends the Sanskrit words ashva (means horse) and gandha (means smell). It implies that the root has a strong smell, like a horse. Some people believe it’s named because it gives you the vigour and stamina like a horse.
For more than 6,000 years, Ayurvedic experts and practitioners have employed ashwagandha. Its purpose is to contribute to a long life and ease varied conditions like stress, insomnia, constipation, pain, and inflammation.
The herb is further known as Rasayana in Ayurveda. It implies a herb that’s made as a tonic that contributes to youthfulness and elevates energy.
Today, the herb is increasingly popular globally, notably in Western countries, such as the USA, owing to its potential health benefits.
Ashwagandha Forms
Taking ashwagandha is possible in differing forms. Whatever form of the popular herb you pick relies on your lifestyle and dosage. The herb comes either alone or in a blend with other ingredients.
The popular forms of the herb that can be taken orally typically include:
1. Ashwagandha Gummies
A well-known and prevalent form of taking the herb is through flavored ashwagandha gummies. It’s a favorable option for those individuals who find other ashwagandha forms like powder distasteful.
Furthermore, the herb’s gummies suit people who can’t swallow pills. You need to thoroughly chew the gummies before swallowing them.
2. Ashwagandha Tablets
The herb can also be taken in pill form, like tablets. Note that it’s a less prevalent form than ashwagandha capsules, which are also available.
Typically, these tablets may come with further ingredients. Thus, they need to be consumed once or twice a day. Likewise, these pills come under dietary supplements. Hence, their level of regulation can be less strict than that of medicinal drugs.
3. Ashwagandha Powder
Ashwagandha powder is a broadly available form of the herb. It generally comprises the dried root, leaf of the herb, or a blend of both. The powder can be put together into a drink, usually with the following:
- L'eau
- Milk, e.g., cow’s milk or nut milk
- Honey
- Clarified butter (ghee)
A popular way of consuming the powder is via “golden milk.” You can mix the powder with any milk, adding turmeric and spices like ginger and cinnamon. You can also put the powder into a capsule and take it orally.
Benefits
Despite being limited, a rising number of studies on ashwagandha provide evidence for its potential benefits. Most studies have used small sample sizes and employed differing ashwagandha preparations.
Some noteworthy health benefits are:
1. Relieves Stress and Anxiety
The best potential benefit of the herb is the ability to relieve stress and anxiety. You see that ashwagandha is categorized as an adaptogen. It implies a substance that aids the body to manage stress and support immunity.
Accordingly, the herb may aid in controlling stress mediators like:
- Heat shock proteins
- Cortisol
- Stress-activated c-Jun N-terminal protein kinase (JNK-1)
With regards to stress response, there are several studies associated with the herb. One study depicted that adults taking 300mg of ashwagandha day-to-day had low anxiety and fatigue levels. It was for 8 weeks. These adults were able to concentrate easily. It’s compared to those adults having psychotherapy or talk therapy at the same time.
Another study tested individuals taking 225mg of the herb daily. They had lesser cortisol levels in their saliva. It’s compared to individuals who were taking a placebo (fake pill). You see that cortisol is a stress-associated hormone.
Other studies revealed improvements in stress levels and rising feelings of calm among people. The herb may also aid in lessening stress-related weight gain.
2. Helps with Sleep
Another benefit associated with the herb is improving restful sleep. It aids people in dealing with sleep issues, especially those who have insomnia.
There are quite a few small-scale studies about this benefit. One study demonstrated that 40 individuals linked with anxiety took 300 or 600mg of ashwagandha day-to-day. They reported improved sleep as compared to participants placed in the placebo group. It’s after four and eight weeks.
Another study also demonstrated that the herb aided people in getting sound sleep. They also felt more mentally alert when waking up.
3. Improves Athletic Performance
Earlier, we discussed how the herb may relieve stress and bring improved sleep. You see that another prominent benefit of the herb is boosting athletic performance. That could be a noteworthy supplement athletes could be looking for.
A total of 12 studies measured the herb’s effect on differing aspects of physical performance. They were promising. They revealed a positive impact on fatigue, cardiorespiratory fitness, and recovery. They further showed that consuming between 330mg and 1250mg of the herb daily aids with:
- Enhancing the strength of muscles
- Lessen muscle soreness
- Fight fatigue
You see, the herb may further enhance VO2 max in adults, especially athletes. VO2 max means the greatest amount of oxygen used during intense activity. It measures the fitness of the lungs and heart.
Having an optimum level of VO2 max is paramount for athletes and non-athletes alike.
Things to Note About Ashwagandha
There are some vital things you should note about the herb.
Before using any supplement, including ashwagandha, ensure your healthcare provider appraises it. A disease is not treated, cured, or prevented by any supplement.
Further, note that most commercial ashwagandha products comprise the plant’s root. Or it can be a combination of root and leaf. Withanolides are the chief active compounds in these parts and the stem of the plant. These compounds are natural steroids. They give the herb the ability to address conditions like stress, anxiety, inflammation, etc.
Dosages
Another imperative aspect of using the herb is the dosing. While it can vary, doses between 250-1250mg per day seem to be effectual. The timeframe of dosing can be up to 3 months. It’s according to research carried out on differing conditions.
Consult your healthcare provider for any questions on the herb’s dosing for a specific condition.
Moreover, taking ashwagandha is possible in varying ways. It can be taken in many doses or a single dose each day, on an empty stomach, or with meals.
Is Ashwagandha Safe?
Research suggests ashwagandha is safe to be taken for up to three months for most people. Yet, its effects in the long term have not been identified. A lotion comprising ashwagandha is typically safe when utilized for the greatest of 2 months.
Yet, there are certain conditions in which ashwagandha may not be safe. These are as follows:
- You’re pregnant as high ashwagandha doses may outcome in pregnancy loss.
- You’re breastfeeding.
- You’re about to have surgery, as the herb may slow down the nervous system. Anesthesia may raise this effect.
- You’re having hormone-sensitive prostate cancer.
- You’re having thyroid or autoimmune disorder. The herb could increase thyroid levels or increase autoimmune disease symptoms.
- You’re having liver issues.
- You take specific medicines such as anticonvulsants, benzodiazepines, and barbiturates. The herb can interact with such medications.
Note that the ashwagandha effects are not immediately noticeable. It may necessitate several months before you witness any effect. It’s imperative to consult a doctor to ensure that supplements like ashwagandha are safe for you.
Side Effects of Ashwagandha
Individuals can typically be tolerant to small to medium doses of ashwagandha.
Yet, taking it in large amounts can cause some side effects. It’s even though there aren’t sufficient long-term studies that depict the herb’s possible side effects.
Some probable ashwagandha’s mild side effects may include:
- Indigestion or stomach upset
- Nausea or vomiting
- Constipation
- Diarrhea
- Maux de tête
- Drowsiness
- Itchy rash
- Lack of appetite
More serious side effects of Ashwagandha
Some limited studies or reports depict some serious side effects of taking ashwagandha. These can include:
1. Liver issues
Despite being rare, taking ashwagandha may lead to liver issues. These can include conditions like jaundice, itchy skin, lethargy, and abdominal discomfort. Furthermore, problems like severe liver failure or a need for liver transplantation are rare.
2. Effect on thyroid function and interaction with differing medications
Few studies suggest that the herb may affect thyroid function. They also show that the herb slightly increased blood thyroxine levels. It may further interact with thyroid hormone medicines.
Moreover, the herb may interact with other medications like:
- Antidiabetes medications
- Antihypertensives
- Sedatives
3. Increased testosterone levels
Ashwagandha may also cause an increase in the body’s testosterone levels. Few people taking its large amount have reported heightened feelings of energy and sex drive. Thus, it can be especially bad for people who have hormone-sensitive prostate cancer.
Handian Helps to Produce Your Ashwagandha Supplements
You may know that Handian Nutrition is among the principal dietary supplement fabricators globally. Based in China, we specialize in private-label and custom supplement manufacturing.
Our company fabricates supplements in various forms, i.e., gummies, powders, chewable tablets, and effervescent tablets. We further offer ashwagandha supplements, especially gummies. These can be customized according to options like:
- Saveurs
- Formes
- Couleurs
- Type (sugar-free or sugar)
As a client, we welcome you to come up with your formulas. Our seasoned team can work with you. It’s to ensure precise production of ashwagandha supplements based on your specifications and recipe.
We further assist in fabricating attractive packaging designs for private-label ashwagandha supplements. Our design team can help with this.
We comply with stringent quality control standards in each stage of the fabrication process. Our facilities employ state-of-the-art technology to fabricate high-quality supplements. We further have various certifications like:
- GMP (Good Manufacturing Practices)
- US FDA (Food and Drug Administration) Certification
- FSSC22000 (Food Safety System Certification)
It proves our dedication and commitment to fabricating quality supplements.
Conclusion
Unquestionably, ashwagandha is an ancient herb. It’s been employed for thousands of years in traditional medicine, particularly in India. Today, it can be taken in different forms, such as gummies, tablets, powders, etc.
Studies find ashwagandha may provide varied benefits to health like:
- Lessen stress and anxiety
- Support restful sleep
- Enhance athletic performance
Modern research is still studying ashwagandha’s effectiveness in differing conditions. While it’s typically safe for short-term usage, its long-term effects are unascertained.
There may be some mild side effects of ashwagandha, like indigestion. Or there could be more serious ones like liver issues. It’s prudent to refer to your healthcare provider before taking an ashwagandha supplement.