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Ashwaganda has been a life saver for me. When I was going through my IMMENSE mental struggles and trying to find a balanced, stable mind and body to survive each day, this miracle root would save me. I would take one in the morning and one at night, sometimes one at lunch. i am happy to say i no longer take this at all due to my self regulation practices!
Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub predominantly found in India, Africa, and parts of the Middle East. Often referred to as the “Indian Winter cherry” or "Indian Ginseng," ashwagandha has captured attention for numerous reasons.
Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub predominantly found in India, Africa, and parts of the Middle East. Often referred to as the “Indian Winter cherry” or "Indian Ginseng," ashwagandha has captured attention for numerous reasons.
Ashwagandha for stress and anxiety
Ashwagandha is highly esteemed for its effectiveness against stress. Its potency can be attributed to its potential in lowering cortisol levels, the hormone that our bodies produce in response to stress.
Studies indicate that a dosage of 225–600 mg daily for 1–2 months can result in a noteworthy decrease in cortisol levels. Moreover, a specific review highlighted that consuming at least 600 mg of ashwagandha every day for 8 weeks could also enhance sleep quality in individuals grappling with stress.
Ashwagandha for muscle growth and strength
Fitness enthusiasts might find ashwagandha beneficial. Studies have found that doses ranging from 500 mg to 1,250 mg can amplify muscle mass and strength, especially when combined with resistance training.
Ashwagandha for immune support
Ashwagandha might also play a role in bolstering the immune system. Some studies have observed an increase in immune cells and improved immune function after ashwagandha consumption.
Ashwagandha for memory
Historically championed in Ayurveda for its memory-enhancing qualities, modern research echoes this sentiment, albeit with a call for further studies.
For instance, a concise 8-week study revealed that participants who took 300 mg of ashwagandha root extract twice daily witnessed significant improvements in general memory, attention, and task performance when compared to those given a placebo.
Additionally, another study demonstrated that consuming 300 mg of ashwagandha root extract daily led to notable advancements in memory and focus over a span of 90 days, particularly in adults experiencing elevated stress levels.
Safety and side effects of ashwagandha
Ashwagandha is generally considered safe for most individuals. However, excessive intake can result in gastrointestinal disturbances. It's prudent to start with a modest dosage, observing your body's response.
Furthermore, certain demographics, such as pregnant or breastfeeding individuals and those with autoimmune conditions, should approach with caution and engage a medical expert prior to incorporating ashwagandha into their daily routine.
Additionally, ashwagandha has the potential to interact with specific medications. As such, those currently on medication should seek a doctor's guidance before commencing ashwagandha supplementation.