Ashwagandha: The Complete Herbal Guide
Today I want to talk about the many benefits of Ashwagandha and how it can help to improve your adrenal state, thyroid health, brain health, and a whole lot more.
Ashwagandha is botanically known as Withania somnifera and is a member of the Solanaceae (nightshade) family. Ashwagandha is also commonly called Indian ginseng and winter cherry. The root and leaves of the plant are generally used for their medicinal properties, and it’s the presence of withanolides, a group of steroidal lactones, that contribute to the herb’s many health benefits.
From a clinical perspective, Ashwagandha is probably one of the top five herbs most alternative health practitioners will prescribe for their patients on a regular basis, and as an Ayurvedic medicine in India, it is truly a far-famed herb. Ashwagandha is really more of a shrub or root and is generally grown in India but is also grown in other places in the world as well.
Ashwagandha is considered an adaptogenic herb that’s popular in Ayurvedic medicine and has been used for more than 2,500 years. It’s probably the most commonly used and extensively researched adaptogen herb. Highly valued for its thyroid-modulating, neuroprotective, anti-anxiety, antidepressant and anti-inflammatory properties, which are just some of the many benefits of Ashwagandha.
Here's an incredible thing. You know, there are studies on patients with thyroid issues or other health conditions, like high cortisol, when these subjects took Ashwagandha, it helped to lower their cortisol.
Research has shown Ashwagandha may be helpful in supporting adrenal function and preventing adrenal fatigue. (6) Your adrenals are endocrine glands that assist with releasing hormones, specifically cortisol and adrenaline, in response to stress.
Ashwagandha also contains many beneficial elements, such as flavonoids and antioxidants such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.” Also, alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. It is these valuable compounds that allow for Ashwagandha’s pharmacological activities. (20)
The biologically active chemical constituents of Withania somnifera (WS) include alkaloids (isopelletierine, anaferine, cuseohygrine, anahygrine, etc.), steroidal lactones (withanolides, withaferins) and saponins (Mishra, 2000 et al., 2000). Ashwagandha contains anti-stress agents, and has been shown to have significant anti-stress activity against acute models of experimental stress (Bhattacharya et al., 1987).
Another amazing thing with Ashwagandha is it’s often referred to as Indian ginseng because of its ability to support the libido. We know ginseng in Chinese medicine and Ayurvedic medicine was shown to improve overall energy and chi levels in the body, so again, great for stamina, and stress-relieving properties. If you go to India today, they'll drink something called Ashwagandha tea as well as Tulsi tea (Holy Basil). These types of teas are known to extend life. That's why Ashwagandha rates as one of the three best herbs used in Ayurvedic medicine, and those herbs, have the same thing in common: They lengthen life, assist with longevity, and help with anti-aging.
Some of the specific benefits of Ashwagandha, especially in terms of clinical studies, is it has been shown to promote stamina and endurance. This is great for athletes and sports players, particularly if you are a runner or a triathlete, or let's say a swimmer or a CrossFit athlete.
Ashwagandha helps to promote endurance as well as stamina and tenacity. Another adaptogenic herb love to do in combination with Ashwagandha for competitors would be Rhodiola rosea, or ginseng is another one that's great to combine with Ashwagandha.
- Reduces anxiety. The number of beings today that struggle with chronic anxiety due to emotional stress is quite high.Here's a great thing: Ashwagandha works to reduce stress levels, reduce cortisol levels, which helps to relieve anxiety and can allay conditions like depression and just help to de-stress from feeling overwhelmed.
- Ashwagandha benefits the thyroid. There is a medical study where they reported when TSH levels were too high, Ashwagandha helped bring it down.And when their TSH levels, (Thyroid-Stimulating Hormone), was too low, it helped bring it up. That's the incredible thing about Ashwagandha, these adaptogenic herbs, they bring your body back into balance. Whether you have hypothyroidism, Hashimoto's disease, Grave's disease, hyperthyroidism, or even if you’re hypothyroid (you may not know if you have a thyroid problem, but you've got thinner hair than you want and you tend to hold on to body fat more than you want or you have cold extremities. Those are all warning signs you could have thyroid issues) Ashwagandha can help the thyroid, and it helps the adrenals.
It's the number one herb for adrenal fatigue. If you have adrenal issues or thyroid issues, Ashwagandha is absolutely the best.
- Ashwagandha improves your mood. So many people today struggle with depression, exhaustion, and simply having too much going on in their life. Ashwagandha works as a natural antidepressant.
- Ashwagandha benefits brain health. Whether we're talking about Alzheimer's disease, Parkinson's, ADHD in children, and a whole lot more, Ashwagandha is a great herb because of how it balances out hormones. There are a number of conditions today that are caused by hormone imbalance, especially cortisol and insulin. It's good for people with diabetes, because of its great benefits on both cortisol and insulin. So again, if you have a job to where you really need to focus and concentrate, or you're a student needing to study a lot, Ashwagandha is great for improving memory, focus, concentration, and supporting brain health as well.
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- Improves thyroid function
- Relieves adrenal fatigue
- Combats stress and anxiety
- Improves depression
- Balances blood sugar levels
- Helps to fight cancer
- Reduces brain cell degeneration and improves memory
- Boosts immune function
- Increases stamina and endurance
- Helps to increase muscle strength
- Helps to improve sexual function and fertility
Ashwagandha supplements are easily available online and in most health food stores. The most popular form of ashwagandha is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms.
When supplementing with ashwagandha, it’s recommended to start with 300 to 500 milligrams per day, with withanolides in a range of 5–10 percent. Increase your dosage slowly and watch for any potential side effects; many supplements recommend between 1,000–1,500 milligrams per day. Various sources have claimed the optimal amount to take may be as high as 6,000 milligrams each day. I highly recommend that you contact your naturopathic practitioner or health care provider for guidance specifically for your needs.
Recently a study was published in the Journal of Ayurvedic and Integrative Medicine that showed Ashwagandha in the form of extract in capsules, gradually escalating the dose from 750 milligrams per day to 1,250 milligrams per day, Ashwagandha was well tolerated, safe on biochemical organ function and hematological tests, and improved the quality of sleep, lowered cholesterol levels and helped to promote muscle strength.
Be sure you’re following a diet that's high in healthy fats, protein, and fiber as well as other herbs and antioxidants. Plus remove all processed, conventional grains like white flour and wheat flour products and remove excess sugar from your diet.
Again, Ashwagandha is effective, no matter what your diet's like. But again, if you want to get the best results for healing your thyroid, healing your adrenal glands, healing your brain, and improving your mood, taking Ashwagandha plus a diet that's high in lots of vegetables, fruits, nuts, legumes and berries, that's going to help you reach your absolute best.
So to recap: This is one of the most commonly used adaptogens because of the many benefits of Ashwagandha. The top and most well-researched benefits include:
Pregnant and breastfeeding women should not be taking Ashwagandha. There is some evidence it may induce miscarriages and there is no safety information about breastfeeding while on Ashwagandha.
If you are on diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems do not use ashwagandha unless you’ve talked to your doctor first. People with hyperthyroidism can notice an increase in their thyroid function when taking Ashwagandha so again, consult with your doctor first. Because the herb works can modify these conditions, be aware of adverse interactions. Additionally, ashwagandha could increase some symptoms of autoimmune diseases like lupus, multiple sclerosis, and rheumatoid arthritis.
You should stop taking ashwagandha at least two weeks before if you are planning to have surgery that requires anesthesia hand, the herb could further slow down your central nervous system.
Find good-quality Ashwagandha
I like Gaia brand ashwahandha because they are more transparent than many other herbal providers, and disclose their sources for all of their supplements. Knowing where the ingredients for your supplements come from makes a huge difference. The Meet Your Herbs section on the Gaia website is very impressive; I would encourage you to check it out.
Otherwise, aside from the above-mentioned precautions, for any type of hormonal issues in both men and women, Ashwagandha is the go-to herb in Ayurvedic medicine.
Click on the image below to check out Gaia Herbs on Amazon.
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