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Ashwagandha - the queen of Ayurveda
Ashwagandha (Withania somnifera) is a prominent medicinal plant used in Ayurveda, the traditional system of medicine in India. Also known as Indian ginseng, sleeping berry, or winter cherry, Ashwagandha belongs to the nightshade family (Solanaceae).
In Ayurveda, Ashwagandha is considered a 'Rasayana' herb, meaning it promotes overall health, vitality, and longevity. It is also classified as an adaptogen—a natural substance that helps the body adapt to stress and balance the neuroendocrine and immune systems.
Though used in Indian medicine for centuries, scientific studies on Ashwagandha have gained momentum only in recent decades.
Various parts of the Ashwagandha plant are used in traditional medicine:
Ashwagandha has been the subject of over 200 studies and is known for a variety of therapeutic effects, including:
It’s also commonly used in India to strengthen the immune system after illness.
General Guide: Ashwagandha Root Extract (Standardized to 5% Withanolides)
Goal | Daily Dosage | How to Take | When to Take |
---|---|---|---|
Stress & Anxiety | 300–500 mg (1–2× daily) | With water, food optional | Morning & before bed |
Better Sleep | 300–600 mg (once daily) | With warm milk or water | 30–60 min before bed |
Energy & Focus | 500 mg (1–2× daily) | With breakfast and/or lunch | Morning and/or early afternoon |
Muscle Gain & Strength | 500–600 mg (2× daily) | With food | Morning and post-workout or evening |
Immunity / General Health | 300 mg (1× daily) | With or without food | Morning |
Blood Sugar / Diabetes | 250–500 mg (1–2× daily) | With meals | With breakfast and dinner |
If Using Ashwagandha Powder (Churna)
Category | Details |
---|---|
Dosage | 3–6 grams daily (about ½–1 tsp) |
How to Take | Mix with warm water, milk, or honey |
Best Taken | In the evening for stress/sleep OR in the morning for energy |
Traditional Ayurvedic use: Mixed with warm milk + honey or ghee before bedtime.
Ashwagandha Capsules / Tablets
Important Tips
Side effects (rare and dose-dependent):
Contraindications:
Ashwagandha may work synergistically with other substances:
Ashwagandha has been shown to help alleviate anxiety and depression, with some studies indicating effects comparable to pharmaceutical medications like lorazepam and imipramine, but without their common side effects.
In a 12-week controlled study, 87 participants with anxiety were given 300 mg of Ashwagandha extract or a placebo twice daily. The Ashwagandha group experienced significantly greater reductions in anxiety, improved concentration, and lower stress and fatigue compared to the placebo group.
A key advantage of Ashwagandha is its lack of significant side effects, especially when compared to conventional antidepressants and anxiolytics.
Ashwagandha extract may aid in treating anxiety disorders and chronic stress.
Highly concentrated Ashwagandha has been shown to:
Ashwagandha is classified in Ayurveda as a Medhya Rasayana, a category of herbs that support cognitive and intellectual capacity.
Emerging research suggests Ashwagandha may have beneficial effects in patients with schizophrenia, particularly in managing stress and improving cognitive function.
Ashwagandha, as part of an herbal combination, has shown potential in improving attention and impulse control in children with ADHD. However, the effect of Ashwagandha alone on ADHD remains unclear and needs more research.
Chronic emotional, physical, and chemical stress can damage the nervous system. Ashwagandha not only helps the body cope with stress but also acts as a neuroprotective agent:
FSD Study (8 Weeks):
Ashwagandha (Withania somnifera glycoprotein) has demonstrated effectiveness against many phytopathogenic fungi and bacteria.
Ashwagandha inhibits fungal growth by suppressing spore formation and hyphal extension. It has shown potent antifungal effects against Aspergillus flavus, Fusarium oxysporum, and Fusarium verticilloides.
Ashwagandha is traditionally used to treat tuberculosis. It exhibits antibacterial activity against Clavibacter michiganensis, Staphylococcus aureus (SA), and methicillin-resistant Staphylococcus aureus (MRSA). It also inhibits the growth of the gram-negative Neisseria gonorrhoeae and successfully treated Salmonella infections in mice.
Ashwagandha has shown effectiveness in treating acute viral hepatitis and in vitro inhibition of herpes simplex virus type 1 (HSV-1). It displays antiviral activity against infectious bursitis and may help reduce neurocognitive complications associated with HIV-1.
Ashwagandha is used in treating leishmaniasis and malaria. It demonstrated anti-parasitic activity in malaria-infected rodents.
Ashwagandha powder exhibits protective effects in mouse models of systemic lupus erythematosus (SLE) by reducing inflammation in pristane-induced lupus.
Ashwagandha extracts are traditionally used externally to treat snake bites. A purified glycoprotein from Ashwagandha inhibits hyaluronidase in cobra (Naja naja) and viper (Daboia russelii) venom. Ashwagandha root, often combined with other remedies, is also used for scorpion stings.
Ashwagandha (Withaferin A) induces apoptosis in blood cells. Ashwagandha leaves have been used to treat anemia in rural Indian women and may enhance both red and white blood cell counts. In animal studies, Ashwagandha extract increased WBC levels, especially when administered with milk.
Ashwagandha (glycowithanolides) combats oxidative stress. It mitigates damage from streptozotocin in rats and protects kidneys from oxidative injury. In 21-day studies, Ashwagandha significantly elevated superoxide dismutase (SOD), catalase, and glutathione peroxidase.
Ashwagandha enhances immune activity, increasing natural killer (NK) cell function and supporting lymphocyte and bone marrow cell proliferation. It stimulates Th1 cytokines, reduces T-cell suppression, and inhibits tumor-associated macrophages and myeloid-derived suppressor cells (MDSCs).
Ashwagandha shows promise in cancer prevention and treatment. It inhibits tumor growth and metastasis in breast, lung, colon, stomach, and prostate cancers. It improves white blood cell counts, even during chemotherapy, potentially mitigating immunosuppression. In some patients, Ashwagandha supplementation has correlated with cancer regression.
Ashwagandha suppresses TNF and Nf-KB, promotes apoptosis, and enhances cytotoxic T-cell formation.
Ashwagandha improves glucose metabolism, reduces HbA1C, and enhances insulin sensitivity. It reverses diabetic complications in rats and may help prevent diabetic neuropathy and testicular dysfunction. Withaferin A contributes to Ashwagandha’s anti-diabetic properties by protecting pancreatic cells.
Ashwagandha supports muscle growth, especially during resistance training, and improves strength in patients with sarcopenia. In animal studies, it doubled swim endurance. It also relieves joint and muscle pain, aiding athletic performance.
Ashwagandha stimulates bone formation, calcium retention, and prevents osteoporosis. It has been effective in various models of bone loss and arthritis.
Ashwagandha has analgesic and antipyretic effects, reducing both pain and fever in experimental models.
Ashwagandha is a Rasayana (life-prolonging tonic) in Ayurveda. It increases telomerase activity in human HeLa cells, potentially slowing telomere shortening and biological aging.
Ashwagandha prevents diabetic and oxidative stress-induced cataracts. It's also used to treat conjunctivitis.
A clinical study in India showed that 12 weeks of Ashwagandha supplementation (300 mg twice daily) increased VO2 max by 5.67% and improved overall quality of life (QOL) in healthy adults. There were no adverse changes in heart rate, blood pressure, or respiration.
Ashwagandha polysaccharides relieve cough and accelerate recovery from bronchitis. Two teaspoons, three times daily, are traditionally recommended.
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