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Ashwagandha is a herb known to be adaptogenic, which means that it helps reduce stress levels. However, it has a positive effect not only on the nervous system, but also on the immune system. What is worth knowing about this amazing plant? How to dose ashwagandha root to help minimize stress levels?
- In Ayurvedic medicine, the root of the plant is mainly used
- Ashwagandha root contains vitanolides and glycovitanolides responsible for adaptogenic properties
- Regular use of ashwagandha root helps to minimize stress and increase the body’s efficiency
- You can find more such stories on the TvoiLokony home page
Ashwagandha – what ingredients does it contain?
Ashwagandha is called sluggish or Indian ginseng. It is a plant with versatile effects that has been used for centuries in Ayurvedic medicine, which primarily uses the aboveground parts – the root and fruit.
Ashwagandha contains two groups of compounds that have a positive effect on the body. These include withanolides showing antibacterial and anti-cancer properties, as well as glycovitanolides present in the root. They are responsible for the adaptogenic properties of ashwagandha.
In addition, the herb’s root contains phytosterols, alkaloids and iron that reduce fatigue and help in the treatment of anemia.
Find out more: Is it true that iron is good for tired women?
Ashwagandha – adaptogenic action
The adaptogenic effect of ashwagandha is to minimize the level of stress. The herb helps to calm down and calm down, increasing resistance to external factors. Regular intake of ashwagandha root supports the functioning of the central nervous system, regulating the action of key substances responsible for stimulation: cortisol, protein and nitric oxide.
Ashwagandha root supplementation is recommended for prolonged stress or in states of increased anxiety. It also supports muscle regeneration after intense training, so it can be taken by athletes.
Ashwagandha for stress – research
Many scientific studies have been carried out to confirm the adaptogenic effect of ashwagandha. A 2012 study published in the Indian Journal of Psychological Medicine noted a significant difference in the reduction of cortisol levels among patients taking 300 mg of ashwagandha root powder compared to those taking a placebo.
A similar blind trial was also carried out in 2019. A group of selected people with increased stress levels took 125 mg or 300 mg of powdered root for eight weeks. Researchers noticed a significant decrease in blood cortisol in patients, as well as an improvement in sleep quality.
Ashwagandha – Additional Health Benefits
Ashwagandha, in addition to its calming effect, also has a positive effect on the work of the thyroid gland, especially in the case of hypothyroidism. It helps lower sugar levels and soothes inflammation. It can also contribute to weight loss with prolonged use.
Ashwagandha is one of the ingredients in the Daily Balance® smart supplement for stress relief. The manufacturer of the preparation allows free consultation with a dietitian and allows you to modify the composition of the supplement yourself, so that it is best suited to your needs and expectations.
Ashwagandha – in what form to take?
Ashwagandha can be taken in tablet or powder form. Supplementation is much more convenient with capsules. It is enough to take them according to the doctor’s recommendations or the information available on the leaflet. 1-2 tablets a day are most often used. In turn, powdered ashwagandha root should be added to water, milk or a cocktail.
The recommended daily dose is 3 g. Ashwagandha, compared to sedatives, is a mild agent. It is not recommended to use for more than three months.
Are you looking for an ashwagandha that is right for you? We recommend products available on Medonet Market:
- Ashwagandha tablets, Swanson – improving the well-being and efficiency of the body,
- Ashwagandha for women Panaseus – supporting the body, improving physical and mental comfort,
- Bio Ashwagandha 500 mg Hanoju – getting control of your nerves and better well-being.
What is ashwagandha not allowed to be mixed with?
Ashwagandha cannot be taken simultaneously with sedative drugs (diazepam or lorazepemam), which can lead to excessive sleepiness. Patients with multiple sclerosis, rheumatoid arthritis and lupus should also stop taking ashwagandha supplementation.
It is also not recommended to take the herb in pregnant and breastfeeding women. In the case of children, people under the age of 18 and seniors, it is advisable to consult a doctor before starting ashwagandha supplementation.