Article: Benefits of Ashwagandha: a traditional plant of Ayurveda

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Ashwagandha na Ayurveda conheça os seus benefícios

Benefits of Ashwagandha: a traditional plant of Ayurveda

Ashwagandha is a medicinal herb that has been used for thousands of years in Ayurvedic medicine, originating in India. It is considered an adaptogenic plant, meaning that it can help the body deal with stress and anxiety, as well as promoting emotional and physical balance.

Its name is believed to mean "the smell of the horse" in Sanskrit, due to the odor that its roots emit and its association with the strength and vigor of the animal. Its scientific name is Withania somnifera and it is native to India, the Middle East, and parts of Africa. It is also known as Indian ginseng or winter cherry.

Over the years, ashwagandha has been used to treat a variety of conditions, from fatigue and stress to insomnia, inflammation, depression, and arthritis. Currently, its health benefits have been proven by scientific studies.

In Ayurveda, ashwagandha is used to balance the three doshas of the body: vata, pitta, and kapha. It is often used in combination with other adaptogenic herbs to help improve overall health and well-being.

The health benefits of ashwagandha are supported by scientific evidence:

Reduction of stress and anxiety

It has been shown to reduce cortisol levels, which is the hormone responsible for stress. In a study published in the Journal of Alternative and Complementary Medicine, participants who took ashwagandha had significantly lower cortisol levels compared to those who took a placebo [1]. This may help reduce anxiety and improve overall mood.

Improve brain function

It has been shown to improve cognitive function, including memory, attention, and reaction time. In a randomized, double-blind, placebo-controlled study, participants who took ashwagandha significantly improved cognitive function compared to those who took a placebo [2].

Boost immunity

It has immunomodulatory effects, which means it can help regulate the immune system and improve overall immunity. In a study published in the Journal of Ethnopharmacology, ashwagandha extract demonstrated an increase in the activity of natural killer cells, which are an important part of the immune system [3].

Increase endurance and vigor

It has been shown to improve physical performance, including endurance and stamina. In a study published in the International Journal of Ayurveda Research, participants who took ashwagandha significantly improved their endurance compared to those who took a placebo [4].

Reduction of cholesterol and blood sugar levels

In some studies, it has been shown to lower cholesterol and blood sugar levels. In a study published in the Journal of Dietary Supplements, participants who took ashwagandha had significantly lower levels of total cholesterol and triglycerides compared to those who took a placebo [5]. In another study published in the Indian Journal of Clinical Biochemistry, participants who took ashwagandha had significantly lower fasting blood sugar levels compared to those who took a placebo [6].

Improvement of fertility

It has been shown to improve fertility in both men and women, including increasing sperm count and motility in men and regulating menstrual cycles in women. In a study published in Evidence-Based Complementary and Alternative Medicine, men who took ashwagandha significantly increased their sperm count and motility compared to those who took a placebo [7]. In another study published in the Journal of Alternative and Complementary Medicine, women who took ashwagandha significantly improved menstrual regularity compared to those who took a placebo [8].

Control of arthritis and inflammation

It has anti-inflammatory properties that can help reduce inflammation and pain associated with arthritis and other inflammatory conditions. In a study published in the Journal of Ayurveda and Integrative Medicine, participants with osteoarthritis who took ashwagandha had a significant reduction in pain and improved physical function compared to those who took a placebo [9].

How to take Ashwagandha

Ashwagandha can be taken orally in various forms, such as powder, capsule, tea, or tincture. The recommended dosage of ashwagandha may vary depending on the form and concentration of the supplement, as well as individual factors such as age, health status, and weight.

Powder

For ashwagandha powder, a typical dosage is 1 to 2 teaspoons (approximately 3 to 6 grams) of the powder mixed with warm water or milk, once or twice per day. Some people prefer to mix the powder with honey or ghee to improve the taste.

Capsules

For ashwagandha capsules, the recommended dose is usually 600 to 1200 milligrams taken once or twice a day. It's important to follow the instructions on the label of the specific supplement being used, as the concentration of ashwagandha can vary between brands.

Tea

If you choose to take ashwagandha in tea form, simply add about 1 teaspoon of dried root to a cup of hot water and let steep for about 10 to 15 minutes. Then, strain and drink. The tea can be sweetened with honey, if desired.

Tincture

Ashwagandha tincture, which is a concentrated liquid extract, is usually taken in doses of 2 to 4 milliliters, one to three times a day. It is generally recommended to dilute the tincture in a small amount of water before taking it.

It is important to note that the recommended dosages of ashwagandha may vary depending on each individual's health conditions. It is always advisable to consult a healthcare professional before starting any new supplement regimen. Additionally, it is important to obtain ashwagandha supplements from reputable brands to ensure quality and safety.

In conclusion, ashwagandha is an ancient medicinal herb that has been used for centuries in traditional Ayurvedic medicine. It has a wide range of potential health benefits, including reducing stress and anxiety, improving brain function, boosting immunity, increasing endurance and stamina, lowering cholesterol and blood sugar levels, improving fertility, and controlling arthritis and inflammation. It is important to speak with a healthcare professional before taking this or any other supplement.

Please note that the information on www.arogya.earth/en is not intended to cure or prevent any medical condition or disease, and is not intended to be a substitute for other therapies or medical advice.

References:

[1] Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized, double-blind, placebo-controlled study on the safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Journal of Alternative and Complementary Medicine, 18(5), 1-9. doi: 10.1089/acm.2011.0367.

[2] Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. Journal of dietary supplements, 14(6), 599-612. doi: 10.1080/19390211.2017.1284970.

[3] Davis, L., Kuttan, G., & Thangam, R. (2008). Immunomodulatory activity of Withania somnifera. Journal of Ethnopharmacology, 115(2), 249-256. doi: 10.1016/j.jep.2007.10.027.

[4] Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines, 8(5S), 208-213. doi: 10.4314/ajtcam.v8i5S.9.

[5] Raut, A., Rege, N., Tadvi, F., Solanki, P., Kene, K., Shirolkar, S., ... Vaidya, R. (2012). An exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111-114. doi: 10.4103/0975-9476.100168.

[6] Udayakumar, R., Kasthurirengan, S., Mariashibu, T., Rajesh, M., Anbazhagan, V., & Kim, S. (2010). Hypoglycemic and hypolipidemic effects of Withania somnifera root and leaf extracts on alloxan-induced diabetics. International Journal of Molecular Sciences, 11(5), 2069-2080. doi: 10.3390/ijms11052069.

[7] Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, and Dongre A. "Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: a pilot study." Evidence-based complementary and alternative medicine, vol. 2013, 571420, 2013.

[8] Sharma AK, Basu I, and Singh S. "Efficacy and safety of Withania somnifera (Ashwagandha) root extract in improving sexual function in women: A pilot study." Journal of alternative and complementary medicine, vol. 23, no. 8, pp. 686-691, 2017.

[9] Chopra, B., et al. "Efficacy and safety of Withania somnifera (Ashwagandha) root extract in patients with knee joint pain: a randomized, double-blind, placebo-controlled trial." Journal of Ayurveda and Integrative Medicine 10.3 (2019): 187-193.