What is Ashwagandha?Ashwagandha, also known as Indian ginseng, is a plant that has been used for centuries in Ayurvedic medicine, the traditional medicine of India. Its popularity is growing in the West, and many people choose to supplement with ashwagandha due to its numerous health benefits. In this article, we will take a closer look at these benefits and explain why considering ashwagandha as a dietary supplement is worthwhile.
How does Ashwagandha help?
- Reduces stress and improves mood: ashwagandha is known for its adaptogenic properties, which means it helps the body cope with stress and adapt to changing circumstances. Studies have shown that ashwagandha supplements lower the levels of the stress hormone cortisol, improve mood, and reduce anxiety and depression.
- Boosts the immune system: ashwagandha has immunomodulatory properties that can support and strengthen the immune system. Research suggests that regular use of ashwagandha increases the activity of immune cells such as lymphocytes and helps protect the body against infections and diseases.
- Improves brain function and memory: the neuroprotective properties of ashwagandha make it a promising supplement for enhancing brain function and memory. Studies have shown that ashwagandha extract increases the levels of antioxidants in the brain, protects neurons from oxidative damage, and improves cognitive function and concentration.
- May regulate blood sugar levels: ashwagandha may be beneficial for individuals with carbohydrate metabolism issues. Research suggests that ashwagandha supplements can lower blood glucose levels and improve cellular insulin sensitivity. This can be particularly beneficial for individuals with type 2 diabetes or prediabetes.
- Supports heart health: in vitro, and animal studies suggest that ashwagandha may have a beneficial impact on heart health. It may help lower cholesterol and triglyceride levels, as well as regulate blood pressure. These actions can help reduce the risk of cardiovascular diseases such as atherosclerosis and heart attacks.
- Aids in reducing inflammation: chronic inflammation is often associated with many diseases, including heart disease, diabetes, and autoimmune conditions. Ashwagandha has anti-inflammatory properties and can reduce inflammation in the body. Research suggests that ashwagandha supplements can lower the levels of inflammatory markers such as cytokines.
- Supports hormonal health: ashwagandha may also have a positive impact on hormonal health, particularly in women. Studies suggest that ashwagandha supplements can help regulate thyroid hormone levels, which can be especially important for individuals with hypothyroidism. Additionally, ashwagandha may influence the balance of sex hormones and have a positive effect on discomfort associated with the menstrual cycle and menopause.
- Improves sleep quality: Individuals suffering from sleep problems such as insomnia or difficulty falling asleep may find relief by taking ashwagandha supplements. Ashwagandha has calming and relaxing properties that can improve sleep quality. Research suggests that ashwagandha may support the production of sleep-related hormones like melatonin and reduce cortisol levels, which can hinder sleep.
- Supports joint health: Ashwagandha may also have a beneficial impact on joint health. Research suggests that ashwagandha extract can reduce joint inflammation and alleviate pain symptoms associated with conditions such as arthritis.
How to take Ashwagandha?For example, in the case of Bio Ashwagandha from the DFS Supplements series, the recommended dosage is 6 tablets per day. The tablets should be consumed with plenty of water. It is best to take them half an hour before a meal.
In conclusion, ashwagandha is a plant with many potential health benefits. Its supplementation can reduce stress, improve mood and brain function, strengthen immunity, regulate blood sugar levels, improve sleep, and support heart health, hormonal balance, and joint health.
It is important to remember that ashwagandha is not a magical solution to all health problems. It's also important to pay attention to your overall lifestyle, including a healthy diet, regular exercise, and adequate sleeping habits. Ashwagandha can add value to a healthy lifestyle but should be used as part of an overall health and wellness approach.