Discover the health benefits of ashwagandha, a potent herb for stress relief and immune support. Join us to learn its potential benefits and possible side effects.
Interested in exploring the remarkable benefits of an ancient herb revered in Ayurvedic medicine? Ashwagandha has been a cornerstone of traditional healing practices for over 3,000 years, esteemed for its wide-ranging health benefits. This article will guide you through the multifaceted advantages of ashwagandha—from stress relief to immune support and beyond.
Whether you’re seeking to enhance your cognitive abilities, boost your energy levels, balance your hormones, or regulate your immune system, you’ll find valuable insights here. So, let’s dive into the world of ashwagandha and discover how this powerful herb can transform your health.
What is Ashwagandha?
Ashwagandha, or Withania somnifera, also known as “Indian Winter cherry” or “Indian Ginseng,” is a powerful adaptogenic herb from Ayurvedic medicine. This evergreen shrub, native to Asia and Africa, has been used for centuries to treat a variety of chronic conditions such as arthritis, high blood pressure, and diabetes.
As a natural adaptogen, ashwagandha helps the body manage stress and promotes relaxation. It is effective in reducing inflammation and oxidative stress, which are linked to a range of health issues including depression and Alzheimer’s disease. Studies have noted ashwagandha’s potential to lower cortisol levels by about 28%, offering support for anxiety and adrenal stress.
Available mainly in the form of supplements and powders, ashwagandha enhances cognitive function and energy levels, making it a popular choice for boosting overall well-being. Its use in Ayurveda has also been associated with benefits like improved sleep quality and hormonal balance, underpinning its role in holistic health practices.
The power of ashwagandha root is lauded by many, including two of our integrative medicine fellows, Dr. Yusuf (JP) Saleeby and Dr. Kristina Carman. The two teamed up for a terrific webinar, “Amazing Adaptogens” highlighting many of the potential benefits ashwaganda may help provide. Watch and learn! Or, keep reading for a list of 7 key effects of ashwagandha we can benefit from.
7 Health Benefits of Ashwagandha Supplements
- Reduce Stress & Anxiety (Cortisol Regulation)
- Anti-inflammatory & Immune Support
- Antioxidant & Cancer Reduction
- Cognitive Enhancement & Brain Health
- Energy Boost & Fatigue Reduction (Thyroid & Adrenals)
- Treatment & Management of Depression
- Hormonal Balance & Reproductive Health
1. Reduce Stress & Anxiety (Cortisol Regulation)
Dr. Kristina Carman explains that stress creates “a disturbance in an individual’s homeostasis.” Adaptogens like ashwagandha can significantly aid the body’s ability to adapt to various stressors. Known for its adaptogenic properties, ashwagandha supports the body in managing stress and promotes relaxation, making it a popular choice in stress and anxiety reduction.
One thing this adaptogenic herb is renowned for: its ability to balance cortisol levels. This can enhance mental clarity and promote calmness. Regular consumption of ashwagandha may reduce stress and anxiety, contributing to a healthier stress response system. This may alleviate related allergy symptoms by moderating the body’s reaction to environmental triggers.
Those are some very nice benefits, but Dr. Carman has also stressed that adaptogens should be used only when needed, rather than as a constant supplement. When it comes to stress and hormones, balance is crucial. High cortisol levels can be problematic, but too low can be just as troublesome
Renowned neuroscientist and podcaster Dr. Andrew Huberman also emphasizes the importance of considering timing, dose, and health goals when using ashwagandha:
“Ashwagandha is a very potent suppressor of cortisol. There’s some evidence it can indirectly increase testosterone, but probably through suppression of cortisol since those are in the same synthesis pathway. Because it lowers cortisol, it should probably be taken late day, not early day because you want cortisol high.”
If you watch the clip linked above, Dr. Huberman goes on to say ashwagandha should not be taken in high amounts before exercise because a spike in cortisol is desirable—it can help people achieve better results from their workout. In other words, more is not always better when it comes to ashwagandha.
2. Use Ashwagandha for Anti-inflammatory & Immune Support
Ashwagandha is celebrated for its anti-inflammatory properties, making it an excellent herbal remedy for conditions like arthritis. It works by fighting inflammation and bolstering the immune system through the enhancement of cell-mediated immunity. This dual action not only helps reduce pain and discomfort associated with inflammatory diseases but also may decrease overall susceptibility to infections and illnesses.
Beyond its direct anti-inflammatory effects, ashwagandha also supports broader immune function. Research suggests that it can modulate the immune response by increasing the production of white blood cells, which are crucial for fighting off pathogens. This makes ashwagandha a valuable supplement during the cold and flu season or for individuals prone to frequent infections.
For those interested in the scientific backing of these benefits, studies such as those published in journals like Journal of Ethnopharmacology have documented the immunomodulatory effects of ashwagandha. These studies have shown that it can significantly enhance immune function, which is vital for maintaining health and combating various diseases.
Learn more: How to Boost Immunity
3. Antioxidant & Cancer Reduction Effects of Ashwagandha
As FLCCC Co-Founder Dr. Paul Marik writes in the Cancer Care Monograph, the cancer-fighting power of ashwagandha is unmistakable:
- Stops Cancer Cell Growth: Ashwagandha blocks the growth of various cancer cells.
- Reduces Inflammation: It decreases inflammation markers, which are linked to cancer.
- Triggers Cancer Cell Death: Promotes natural cell death processes in cancerous cells.
- Controls Cellular Signaling: Interferes with cancer cell communication and growth signals.
Ashwagandha is a real multitasker when it comes to cancer. As you can see from the list above, it’s an antioxidant shield against pesky free radicals, and it’s also directly inhibits potential cancer threats.
Moreover, ashwagandha enhances overall wellness by improving cellular function, which can be seen in better skin condition and reduced signs of aging. Research shows that this herb significantly boosts the body’s natural antioxidant enzymes, fortifying defenses against chronic conditions, including various cancers.
Learn more: Reduce cancer risk and improve overall wellbeing with FLCCC’s Nutrient Guide
4. Cognitive Enhancement & Brain Health
As FLCCC Senior Fellow of Neurology, Dr. Suzanne Gazda, points out in her Brain Health Protocol, up to 80% of people may experience cognitive impairment post-COVID. This highlights the critical need to support brain health, an area where ashwagandha has shown considerable promise.
This adaptogenic herb enhances GABA receptors and boosts serotonin levels, which help stabilize mood and reduce the overactive stress responses. Functioning as both an antioxidant and anti-inflammatory, ashwagandha supports neural regeneration, blocks harmful amyloid-beta production, and improves mitochondrial function. These actions are instrumental in improving memory, executive functions, and overall cognitive processing.
Recent research, including a study in the journal Cytokine, suggests that ashwagandha extract not only enhances cognitive skills, but also mitigates inflammation, offering potential benefits for managing neurodegenerative conditions like Alzheimer’s and symptoms of adrenal fatigue.
For more brain boosting tips: check out FLCCC’s Brain and Mental Health Guide, which covers the overlapping concepts of brain health and mental health.
Ashwagandha has been featured in several FLCCC Treatment Guides:
5. Energy Boost & Fatigue Reduction (Thyroid & Adrenals)
Ashwagandha is more than just a supplement; it’s a dynamic force for boosting energy and enhancing stress resilience. Ideal for anyone with a packed schedule or recovering from health setbacks, it helps dial down fatigue and revs up vitality.
During a recent webinar, Dr. Saleeby shared his insights on how ashwagandha supports thyroid health, stating, “It’s one of several herbs that are used in conjunction with like selenium and iodine and iron and magnesium to help with thyroid function, especially if somebody’s at the point where they need a little help, but they don’t need to go on thyroid prescription medicine or hormone replacement.”
Ashwagandha’s dual ability to improve thyroid function and support adrenal health means it’s not just maintaining, but actively enhancing your energy levels and well-being. It’s the perfect addition to your daily routine, helping keep your body’s natural health mechanisms in fine form.
Learn more: FLCCC Adrenal Health Guide
6. Treatment & Management of Depression
Ashwagandha is an excellent tool to help manage the challenging condition of depression. It works via several mechanisms:
- Boosts Mood: Ashwagandha is fantastic at reducing stress, often a key player in depressive episodes.
- Balances Hormones: It naturally lowers cortisol levels, bringing much-needed balance to your mood swings.
- Sharpens the Mind: Enhancing cognitive functions such as memory and focus, ashwagandha helps clear the mental fog often associated with depression.
- Improves Sleep: Supports sleep quality by helping rebalance cortisol’s circadian rhythm.
Beyond these targeted effects, ashwagandha steps up your sleep quality and revitalizes your overall energy, crucial for those fighting the fatigue that comes with depression. Improved quality of sleep allows for a more rested brain by increasing REM and those phases of sleep where our brains literally repair themselves.
Incorporating ashwagandha into your wellness routine could be a game-changer for managing depression, offering a natural and uplifting complement to conventional treatments.
Learn more in Dr. Marik’s enlightening monograph: Managing Depression
7. Hormonal Balance & Reproductive Health
Ashwagandha is widely recognized for enhancing reproductive health and supporting endocrine functions, making it a key supplement for improving fertility and vitality.
Dr. Carman points to its effectiveness, stating, “I would also look at it potentially in a lot of work with perimenopausal and hormonal women and when there’s dysregulation in our cycles, leading up to menopause and then beyond. And this might be a herb that I would look at in those scenarios.”
In traditional Vedic practices, ashwagandha supplements are used to boost male reproductive health, especially in cases of low sperm count, often combined with other adaptogens (like Maca, for example) to maximize benefits.
Contraindications and Precautions of Ashwagandha Use
While ashwagandha is celebrated for its numerous health benefits, there are some contraindications to be aware of. Pregnant or breastfeeding women, individuals with autoimmune diseases, people with chronic organ diseases, and those on immunosuppressive medication like tacrolimus or cyclosporine should avoid using ashwagandha without medical advice.
Dr. Carman notes the complexity of ashwagandha’s effects, especially as it belongs to the Nightshade family, which can be problematic for those sensitive to nightshades. Despite this, some patients sensitive to nightshades have tolerated ashwagandha well as a supplement. She also mentions, “Ashwagandha has an action where it actually can increase iron levels. So in cases or in patients that maybe have hemochromatosis, where there is excess iron, I would be very cautious to use ashwagandha.”
In Ayurvedic practices, ashwagandha is considered a “hot” and “dry” herb, indicating that despite its benefits, it might not be suitable for everyone’s constitution. High doses of ashwagandha may also lead to digestive upset in some individuals, and it is generally not recommended for those with thyroid disorders or hormone-sensitive conditions without prior consultation with a healthcare provider.
It should also be noted that adaptogens should be rotated and should not be taken for an extended period of time. Dosage will vary based on individual health needs. Refer to the guides linked throughout this post and always consult a health care provider to ensure safe use.
Ashwagandha: Your Holistic Health Helper
Ashwagandha’s long-standing history and diverse health benefits make it a versatile supplement within traditional Ayurvedic and modern medicine. From managing stress and enhancing brain function to supporting immune health and balancing hormones, ashwagandha offers a natural, holistic approach to health.
Remember, while ashwagandha has many promising benefits, it’s important to use it responsibly and consult a healthcare provider to ensure it’s right for your specific health needs. Embrace the potential of ashwagandha and consider how this ancient herb can support your journey towards optimal health!
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