From being a revered herb in traditional Indian medicine to being the fifth-highest-selling herbal ingredient in the U.S in 2019, Ashwagandha has soared and continued to grow in popularity among health-conscious consumers seeking to treat stress-related issues with safe and natural remedies. Today’s article will give you a brief look into the herb and guide you on when and how to take Ashwagandha for the best results.
In This Article:
A Complete Guide To Reap The Benefits Of Ashwagandha
Ashwagandha: A Brief Look
Ashwagandha, or Indian ginseng, is a plant that grows mainly in India, parts of the Middle East, and Africa and is a part of Ayurveda—India’s centuries-old traditional medicine system.
For hundreds of years, roots, berries, and various parts from the evergreen shrub have widely been used for many medicinal purposes, including stress relief and overall health improvement. Most supplements derive potency from an extract of the plant’s roots.
Due to its super-relaxing properties, the herb has soared in popularity as it’s an economical, botanical alternative to prescribed medications for stress-related issues. People frequently use it to modulate and manage stress, anxiety, and other mental illnesses. Moreover, Ashwagandha is highly effective in reducing inflammation, supporting the immune system, and lowering blood pressure.
Health Benefits & Side Effects of Ashwagandha
Despite the lack of direct evidence, Ashwagandha provides a range of health benefits. Here are a few science-backed benefits of the herb:
- It may relieve stress and anxiety.
- It may reduce symptoms of some mental illnesses.
- It may boost testosterone levels and fertility in males.
- It may improve sexual desire and function in females.
- It may reduce inflammation in the body.
- It may lower blood sugar levels and fat.
- It may improve cognitive functions.
- It may support cardiovascular health.
- It may promote sleep.
- It may increase muscle and strength among athletes.
The herb rarely causes serious complications, but it’s possible to experience allergic reactions, liver injury, and rapid heart rate when using Ashwagandha. The potential side effects of larger doses might include nausea, diarrhea, stomach upset, drowsiness, and sedation.
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When to Take Ashwagandha?
There’s no definitive answer to the question, “When is the best time to take Ashwagandha?”. Many studies have pointed out that you can benefit from Ashwagandha when taking it at any time of the day.
Furthermore, when to take Ashwagandha largely depends on each individual’s personal preference, goal, and tolerance.
If you wish to take Ashwagandha in the morning as a part of your supplement routine to increase your energy and focus throughout the day, be aware that it might cause mild stomach discomfort if your stomach is empty. Therefore, consider having breakfast before taking it, or including it in your meals, drink, or shakes.
If you experience stomach discomfort when taking Ashwagandha in the morning, taking it at night might be a better option. Ashwagandha is also known to promote sleep quality, burn fat, or boost sexual function in general.
It’s crucial to understand that the effect of Ashwagandha is not immediate in contrast to other medications and supplements. Instead, it can take several weeks to reap the long-term health benefits of Ashwagandha.
How to Take Ashwagandha?
Ashwagandha is available in capsule, liquid, powder, or tea form. According to the dosage guidelines, the herb is generally safe if you use 1,000mg per day for up to 3 months.
Each person reacts differently to doses of Ashwagandha. It’s essential to start with the lowest dose to measure your tolerance and gradually increase it upon consulting with your doctor. Overdose of Ashwagandha might lead to unwanted gastrointestinal issues, diarrhea, and vomiting.
Regardless, it’s best to consult your doctor to determine your dose and what form of Ashwagandha is beneficial for your specific needs.
Who Shouldn’t Take Ashwagandha?
Despite being non-toxic, certain groups of people should avoid using Ashwagandha, such as pregnant and breastfeeding women or people with diabetes, unstable blood pressure, autoimmune disease, or thyroid disorders.
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