What is ashwgandha, and what are its benefits? What is the best time to take ashwagandha? When to take Ashwagandha? Is ashwagandha safe to use- are some of the questions associated with ashwagandha, a medicinal herb with the biological name “withania somnifera” or Indian ginseng. Ashwagandha is an ancient medicinal herb with a long history of use in traditional Ayurvedic medicine. The herb is native to the Indian subcontinent and grows in dry regions.
The use of ashwagandha dates back thousands of years, with its first mention found in ancient Indian texts known as the Vedas, considered the oldest scriptures of Hinduism. In Ayurvedic medicine, ashwagandha is classified as a rasayana, which means it is believed to promote longevity, vitality, and overall well-being.
Throughout history, ashwagandha has been highly regarded for its adaptogenic properties. Adaptogens are substances that help the body cope with stress and promote balance by managing physical and mental stressors. Ashwagandha has traditionally been used to support the body's response to physical, mental, and emotional stressors.
The herb ashwagandha has been utilised in various forms, including as a powder, tea, or in combination with other herbs to address a wide range of health concerns. Besides reducing stress and anxiety, Ashwagandha is believed to have several other therapeutic effects, including improving sleep quality, reducing inflammation, boosting immune function, improving cognitive function, enhancing energy levels, and promoting relaxation and sleep.
In recent years, ashwagandha has gained significant popularity in the Western world, and scientific research has been conducted to explore its potential health benefits. Studies have examined ashwagandha’s effects on stress reduction, anxiety, depression, cognitive function, sexual health, and even its potential anti-cancer properties. While more research is still needed to fully understand the mechanisms and efficacy of ashwagandha, the existing studies have shown promising results.
Today, ashwagandha is widely available as a dietary supplement in various forms, including capsules, tablets, extracts, and even as an ingredient in functional foods and beverages. Ashwagandha has become increasingly popular as a natural remedy for managing stress, promoting relaxation, and supporting overall wellness.
When To Take Ashwagandha?
So, what is the best time to take ashwagandha? To maximise the benefits of ashwagandha for sleep, the best time to take ashwagandha is generally in the evening before bedtime because it has a calming effect that promotes relaxation and can aid in achieving a restful sleep.
When it comes to reducing stress and anxiety, the best time to take ashwagandha is any time of the day. Some individuals find that taking ashwagandha in the morning helps them begin their day with a calm and focused mind. On the other hand, others find the best time to take ashwagandha in the evening to unwind and relax before going to bed.
To ensure proper dosage and the best time to take ashwagandha, it is important to follow the instructions on the product label. Don’t exceed the recommended dosage since taking too much ashwagandha can lead to potential side effects like stomach upset and diarrhoea. As always, consulting with a doctor before incorporating ashwagandha supplement into your routine is wise.
Consider your daily schedule and lifestyle when deciding on the best time to take ashwagandha. If you have a busy routine, you may find it more convenient to take it in the morning or during lunchtime. Conversely, if you have a more relaxed schedule, the best time to take ashwagandha for you can be in the evening before bed.
Since individual responses can vary, it's crucial to experiment and find the best time to take ashwagandha that works best for you. Try taking it at different times of the day and observe its effects on your body and mind. Adjust the timing accordingly based on your findings and this way you can find the best time to take ashwagandha.
Consistency is the key to fully experience the benefits of ashwagandha. Establishing a regular routine by taking it at the same time each day is recommended to ensure optimal results by this herb.
Benefits of Ashwagandha
Ashwagandha is also known as winter cherry or Indian ginseng. Native to the Indian subcontinent, ashwagandha is a small shrub with yellow flowers and red fruits. Its root and leaves are primarily used for their medicinal properties.
Aids in Stress Management: One of the primary uses of ashwagandha is its ability to support the body's stress response. Ashwagandha is believed to help regulate cortisol levels, a hormone released in response to stress. By reducing stress and anxiety, ashwagandha may promote relaxation and improve overall well-being.
Improves sleep quality: Taking Ashwagandha can help individuals with sleep issues by improving sleep quality and alertness upon waking. It is especially beneficial for those with insomnia.
Boosts Athletic Performance: Research has shown promising results in ashwagandha’s role in boosting athletic performance. Several studies suggest the herb may enhance physical performance, including strength and maximum oxygen consumption (VO2 max)- the maximum amount of oxygen a person can use during intense activity- in healthy adults and athletes. The more the V02, the fitter the heart and lungs.
Helps boost immune system: Ashwagandha also has potential immune-boosting properties. It contains compounds called withanolides, which have been found to enhance immune function and increase the production of certain immune cells. This makes it a valuable herb for supporting the body's natural defence mechanisms.
Improves cognitive functioning: Another area where ashwagandha has shown promise is in its potential to improve cognitive function and reduce symptoms of anxiety and depression. Studies have suggested that it may have anxiolytic and antidepressant effects, helping alleviate symptoms and improve mood. It may also enhance memory and cognitive abilities.
Anti-inflammatory: Ashwagandha has been associated with potential anti-inflammatory properties. Chronic inflammation is believed to contribute to various health conditions- ashwagandha's anti-inflammatory effects may help reduce inflammation in the body.
Improves Sexual Health: Ashwagandha has also been explored for its potential benefits in supporting sexual health and fertility. It is considered an aphrodisiac and is believed to enhance sexual vitality and improve reproductive health in both men and women.
Improves Overall Health: In recent years, this medicinal herb has gained popularity as a natural supplement for promoting general well-being, reducing stress, and supporting overall vitality. It is available in various forms, including capsules, powders, and tinctures.
The traditional use of ashwagandha and growing scientific research suggest that it may help reduce stress, boost immune function, improve cognitive abilities, and promote overall wellness. Whether used as a standalone supplement or incorporated into holistic health practices, it offers a natural approach to enhancing well-being and supporting a healthy lifestyle.
How to take ashwagandha for best results?
Here are some guidelines to follow to achieve the best results when taking ashwagandha:
- Choose a reputable product: Select a high-quality ashwagandha supplement from a reputable brand like Steadfast Nutrition’s Ashwagandha. Look for products that have been tested for purity and whose dosage is within the recommended dietary allowance. You can rely on this supplement by Steadfast Nutrition for best results. Steadfast Nutrition’s Ashwagandha is made from KSM-66 ashwagandha root extract, which is drawn only from the roots of the Ashwagandha plant, unlike other supplements in the market made from the roots and leaves. Research has shown root powder is a better option since it contains the highest levels of withanolide, the active ingredient in Ashwagandha.
- Follow the recommended dosage: Read and follow the dosage instructions provided on the Ashwagandha product label. The recommended dosage may vary depending on the concentration and form of ashwagandha you're using. It's important to stick to the suggested dosage to avoid potential side effects or ineffective results.
- Consider your personal needs: Determine the reason why you are taking this herb. Are you looking to improve sleep, reduce stress, or address another specific concern? This will help you determine the best time to take ashwagandha, dosage and timing for your situation.
- Time it right: If you're taking it for sleep, the best time to take ashwagandha is in the evening before bed. For stress and anxiety reduction, the best time to take ashwagandha is at any time of the day. However, personal preference and individual responses may vary, so you may need to experiment to find the best time to take ashwagandha as per your needs.
- Be consistent: To reap the full benefits of this herb, it's important to be consistent with supplementation. Try to take it at the same time each day. Stick to your best time to take ashwagandha each day to establish a routine and maintain a steady level of the herb in your system.
- Monitor your response: Pay attention to how your body and mind respond to ashwagandha. Observe any changes in your sleep quality, stress levels, or other targeted areas of improvement. If needed, you can make adjustments to the dosage or timing in consultation with your healthcare professional.
- Combine it with a healthy lifestyle: While it can provide benefits on its own, it's important to remember that Ashwagandha is not a magic solution. It works best when combined with a healthy lifestyle, including a balanced diet, regular exercise, stress management techniques, and sufficient sleep.
Remember, individual responses and the best time to take ashwagandha may vary, so it's important to listen to your body.
Who should consider taking Ashwagandha?
Ashwagandha is a herbal supplement that may be beneficial for various individuals. While it is generally well-tolerated, it's important to consult with a healthcare professional before starting it, especially if you have any underlying health conditions or are taking medications. The following individuals can benefit from taking ashwagandha:
Individuals experiencing stress and anxiety can benefit from Ashwagandha as it has adaptogenic properties, which means it may help the body adapt to and manage stress. Ashwagandha has been traditionally used to promote relaxation and reduce anxiety symptoms. However, to make the most of ashwagandha for stress and anxiety, the best time to take ashwagandha is morning time.
Those looking to improve sleep quality can consume ashwagandha. The best time to take ashwagandha for this benefit is evening or before bed. It has been used as a sleep aid and may help regulate the sleep-wake cycle. If you have insomnia, trouble falling asleep, or experience disrupted sleep, ashwagandha might be worth considering.
Individuals who want to improve their cognitive function should include ashwagandha in their daily life. It has been studied for its potential cognitive-enhancing effects and may improve memory, focus, and overall cognitive performance.
Individuals with adrenal fatigue or hormonal imbalances may reap benefits from ashwagandha as it may support the functioning of the adrenal glands, which produce stress hormones. It may help regulate cortisol levels and support hormonal balance.
Those aiming to support physical performance and recovery can rely on ashwagandha since it has been studied for its potential benefits in athletes and active individuals. It may enhance strength, endurance, and muscle recovery.
Ashwagandha can work wonders for people seeking immune system support- it has immune-modulating properties and may help regulate immune responses. It could be beneficial for individuals looking to support their immune function.
Individuals with inflammation-related conditions may get positive results from taking Ashwagandha- it has anti-inflammatory properties and may help reduce inflammation markers in the body, which may benefit individuals with conditions associated with chronic inflammation.
Ashwagandha is great for those looking to support overall well-being. It is often used as a general tonic to support overall health and well-being and may promote a sense of balance and vitality.
Can We Take Ashwagandha Everyday ?
Yes, Ashwagandha can be taken daily and is generally considered safe when used within the recommended dosage. However, it's crucial for individuals to adhere to their recommended dose of ashwagandha and consult with their doctor, especially if they are taking other medications. This is important to ensure there are no potential interactions or adverse effects. Seeking professional advice helps determine if it is suitable for their specific health conditions and needs. While ashwagandha is generally well-tolerated, it's always wise to consult a healthcare professional before taking it.
Ashwagandha, in addition to its well-known benefits, has shown potential for several other minor advantages. It may have anti-inflammatory properties, aiding conditions linked to chronic inflammation; Ashwagandha’s antioxidant effects could combat oxidative stress and free radicals. It has been traditionally used to support sexual health and may improve fertility, libido, and sexual performance. Some research suggests it can help manage weight by regulating appetite and metabolic function. Ashwagandha might also contribute to blood sugar regulation, mood enhancement, and skin health improvement. While further studies are needed, these potential benefits highlight the diverse range of positive effects associated with it.
