Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.
Ashwagandha, also known as Withania somnifera, is one of the most powerful herbs used in traditional Ayurvedic medicine in India. Ashwagandha has been used as Rasayana (rejuvenator) for many years to restore energy, reduce pain, and promote overall well-being. In this blog post, we will dive into the science-backed Ashwagandha benefits, how to use it, its safety considerations and side effects.
Ashwagandha is known by several names :
Here is the Proximate analysis, minerals, vitamin and antioxidant content of dehydrated Ashwagandha powder :
| Nutrient | Ashwagandha Root Powder (per 100g) |
|---|---|
| Moisture (%) | 7.45 |
| Ash (g) | 4.41 |
| Protein (g) | 3.9 |
| Fat (g) | 0.3 |
| Crude Fiber (g) | 32.3 |
| Energy (kcal) | 245 |
| Carbohydrate (g) | 49.9 |
| Iron (mg) | 3.3 |
| Calcium (mg) | 23 |
| Total Carotene (µg) | 75.7 |
| Vitamin C (mg) | 3.7 |
| Polyphenols (mg) | 19.8 |
| Free Radical Scavenging Activity (DPPH) % | 67.16% |
Ashwagandha’s moderate polyphenol content (19.8 mg) offers antioxidant benefits, aiding in stress relief and immune support.
Its high free radical scavenging activity (67.16% DPPH) provides strong protection against oxidative stress, which is essential for cellular health and slowing aging. Together, these properties make Ashwagandha effective for overall wellness and resilience.
Balances Vata Dosha
Ayurveda says Ashwagandha can be used to pacify the Vata dosha. It’s also helpful in treating nervous debility and conditions linked to Vata imbalances, such as stiffness and weakness. As a Nerve Tonic, Ashwagandha strengthens the nervous system and has a calming effect.
Reduces Stress and Anxiety
Ashwagandha reduces cortisol levels, a stress hormone. Studies show significant reductions in anxiety and stress with regular use of Ashwagandha. Source.
Ashwagandha is considered an adaptogen, helping the body resist stress and fatigue by balancing the adrenal system.
Improves Memory
A study suggests that Ashwagandha supports brain health and improves memory. It benefits children with memory difficulties and can help older adults who experience memory loss.
Studies also show it may help manage Parkinson’s and Alzheimer’s disease. Ashwagandha promotes the growth of nerve cell branches, which can improve brain function. Source.
Ashwagandha for Hair Loss
If the stress is the main cause of hair loss. Ashwagandha can help treat hair loss due to stress. Also, it is a known fact that stress can be a main cause of hair loss, Ashwagandha is beneficial in treating hair loss.
Improves Sleep Quality
Ashwagandha helps improve sleep quality. Its calming properties improve sleep quality and reduce insomnia.
A study conducted on 400 participants, found that Ashwagandha extract helps improve sleep quality, especially for adults with insomnia. When taken at a dosage of 600 mg or more per day for at least eight weeks, Ashwagandha significantly enhanced overall sleep quality. Participants also reported feeling more mentally alert upon waking and experienced reduced anxiety levels Source.
Uses for Sleeplessness: Take one teaspoon of Ashwagandha with ghee and honey every evening. If sleeplessness is due to Vata Dosha add 2 g of long pepper to the above mixture.
Know your Dosha: Three Dosha Quiz
Increases Stamina and Muscle Strength
Studies show Ashwagandha can increase strength, stamina, and muscle mass. This makes it an effective natural energy booster.
In an 8-week clinical study with 57 young male participants, Ashwagandha supplementation was shown to significantly increase muscle mass and strength when paired with resistance training.
Participants taking 300 mg of Ashwagandha twice daily experienced notably higher gains in muscle strength, as seen in exercises like bench presses and leg extensions, compared to those on a placebo.
Also Read 7 Health Benefits of Shilajit.
They also saw greater increases in muscle size in the arms and chest, a larger reduction in body fat, and elevated testosterone levels.
These results suggest that Ashwagandha may effectively support muscle growth and strength improvements alongside regular training. Source.
Relieves Joint Pain and Inflammation
Ashwagandha reduces symptoms of arthritis and joint pain. In Ayurveda, ashwagandha is used to treat rheumatism, arthritis, and various forms of arthropathies (joint diseases) due to its anti-inflammatory properties.
It is often used to relieve pain and aches affecting the back, hands, and feet.
Calculate your Total Daily Energy Expenditure (TDEE)
Anti-aging and Longevity
Rasayanas are herbal remedies that renew and prolong the life of your cells, making you healthier and stronger. They boost energy, immunity, and overall health.
Ashwagandha is a great rejuvenating herb for people with a Vata body type.
Mix 1 teaspoon of ashwagandha in a cup of hot milk and drink it twice a day, in the morning and evening.
It is used to boost vitality, strength, rejuvenation, and rebuilding. Regular consumption helps slow down aging and enhance immunity.
Also Read : 7 Ayurvedic Secret for a Healthy Winter
Liver Diseases and Hepatoprotection
Ashwagandha has been studied for its protective effects on the liver. Active compounds in ashwagandha, have been shown to protect against liver damage caused by carbon tetrachloride toxicity. This makes it potentially useful as an adjuvant therapy in cases of drug-induced hepatotoxicity
Improves Sexual Health and Fertility
Ashwagandha enhances sexual vitality in both men and women. Research shows it improves sperm quality, testosterone levels, and sexual satisfaction. Ashwagandha benefits men and women are well known.
Historically, ashwagandha has been used to stimulate sexual strength and enhance libido. It is also known to increase sperm count in men and support women’s health by treating conditions like leucorrhoea (vaginal discharge) and improving fertility. Source
Ashwagandha is typically available in the form of churn, which is a finely ground powder. It can be mixed with water, ghee (clarified butter), honey or milk
Ashwagandha can be used in powder form. Ashwagandha powder is used to treat and cure many conditions.
Usually, Ashwagandha powder is taken with warm milk at night.
Who should not take Ashwagandha?
Ashwagandha is generally safe, but it is advisable that before taking Ashwagandha you should consult with Ayurvedic Doctor. It is also advisable to check an individual’s digestion and digestive fire. Ashwagandha should not be taken in these conditions :
Ashwagandha Side Effects
Ashwagandha has earned its place as a cherished herb in Ayurveda, with benefits that support both body and mind. Whether you’re looking to improve energy, reduce stress, or boost overall wellness, Ashwagandha offers a gentle yet powerful way to enhance your daily life.
Ashwagandha helps the body to cope with stress and restore balance naturally. It’s qualities can help you manage life’s challenges with greater resilience, while also promoting restful sleep, mental clarity, and even skin and hair health.
Ashwagandha is an excellent Ayurvedic herb to use this winter for your overall health. Remember to use this herb after taking advice from an Ayurvedic doctor.
How long does it take for Ashwagandha to work?
Results can vary, but most people notice benefits within 2-4 weeks of consistent use.
Can I take Ashwagandha with other supplements?
Yes, it is generally safe to take Ashwagandha with other supplements but consult your doctor if you are on medications.
Is Ashwagandha safe for children?
While it can be safe, it’s best to give Ashwagandha to children under the supervision of an Ayurvedic Doctor.
Can Ashwagandha interact with medications?
Ashwagandha may interact with thyroid medications, immunosuppressants, or sedatives, so consult your doctor if you are on medication.
Is it safe to take Ashwagandha daily?
Yes, Ashwagandha is generally safe for daily use when taken in recommended doses. However, it’s best to consult an Ayurvedic practitioner for personalized advice, especially if you have health conditions or are taking medications.
Is Ashwagandha good for men?
Absolutely. Ashwagandha benefits men by enhancing vitality, improving muscle strength, and supporting testosterone levels. It also boosts energy, supports sexual health, and reduces stress.
What is Ashwagandha used to cure?
Ashwagandha is used to manage stress, anxiety, insomnia, joint pain, and memory issues. It supports overall wellness by enhancing immunity, improving stamina, and balancing hormones.
Can I take Ashwagandha at night?
Yes, taking Ashwagandha at night can be beneficial for promoting restful sleep, reducing stress, and calming the mind. It is often recommended with warm milk for better absorption and relaxation.
