Have you never heard of Ashwagandha before? Then it's time you learned about the benefits of this super plant. Its effects are extremely versatile.
It's often used in many social settings because it's said to have a wide range of positive effects. Sounds good? Then learn more about this popular Ayurvedic all-rounder here.
Table of contents
1. WHAT IS
ASHWAGANDA?
Ashwagandha is a plant from the nightshade family that grows predominantly in India , Pakistan , and Afghanistan , where it has been used in natural medicine for over 3,000 years. In ancient Indian texts, Ashwagandha is even described as a miracle cure.
In this country, it is better known as Indian ginseng and winter cherry , and is also often referred to as Indian ginseng . Its botanical name is Withania somnifera . In Ayurveda, Ashwagandha is a very popular plant with many beneficial properties.
There, it's said that, under certain circumstances, it can actually have a calming effect . Rest is especially important for good sleep. It's also said to increase energy . However, there are no generally valid health claims regarding this yet.
The winter cherry has now also found its way into the Western world and still enjoys the reputation of being an insider tip. If you haven't heard of Ashwagandha yet, welcome to the club of the few who know the benefits of this super berry!
Take-Home Message #1: Ashwagandha, also known as winter cherry, has been used in Ayurveda for thousands of years. Its botanical name is Withania somnifera.
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2. WHAT IS THE EFFECT
OF ASHWAGANDHA?
Ashwagandha isn't called "Indian ginseng" for nothing. Some societies claim that the berry has a calming effect and can have a positive impact on brain function . Due to its versatility, this super plant is widely used in Ayurveda.
According to an overview by the Huntington College of Health Sciences [1], Ashwagandha is used, among other things, to
- to give inner peace and strength
- to increase energy
- to increase performance
The versatile ingredients are said to be responsible for this, including
- Withanolides
- Alkaloids
- Choline
- fatty acids
- Amino acids
The leaves, flowers, stems, seeds, berries, bark, and roots are all used. It's no wonder that Ashwagandha is so versatile, as each part of the plant has its own unique benefits.
Take-Home Message #2: Ashwagandha is said to have many positive properties in some Ayurvedic societies.
3. STUDIES ON ASHWAGANDHA
AT A GLANCE
Although it has been successfully used in Ayurveda for thousands of years, the effects of winter cherry have only recently received research attention. To date, many indications for the potential effects of ashwagandha have been confirmed .
However, numerous further clinical studies are still needed to make any generally valid health-related statements. However, this brief overview provides a summary of some of these studies.
For example, a study by the Department of Neuropsychiatry and Geriatric Psychiatry in India investigated the influence of Ashwagandha on the perception of stress [2].
In fact, the test group was found to be better able to cope with stressful situations and thus had an overall better quality of life than the placebo group, which did not take highly concentrated Ashwagandha over a period of 60 days.
The cortisol levels of the Ashwagandha group decreased significantly. However, further studies are urgently needed to obtain reliable results.
The positive effect on memory performance was tested in another Indian study [3]. It was found that winter cherry could improve cognitive abilities in children with learning disabilities. It also boosted mitochondria .
Endurance under the influence of Ashwagandha has also been scientifically tested on laboratory rats [4]. After administration of the extract, they were able to swim twice as long as the rats in the control group.
The researchers attributed this primarily to the pain-relieving effect of Ashwagandha in the muscles and joints, but also to its energizing effect.
If that sounds like exactly what you've been looking for, you can add Ashwagandha to your diet as a dietary supplement and take it in powder or capsule form to support your balanced and varied diet.
Take-Home Message #3: Numerous studies already provide initial evidence of Ashwagandha's many effects. However, much more clinical research is needed before any generally valid health claims can be made.
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4. ASHWAGANDHA FOR
BIOHACKER
At first glance, a plant with multifaceted effects might seem impossible. Yet the winter cherry combines these opposing effects, making it extremely interesting for biohackers .
High energy levels and good sleep quality are of great importance for anyone who wants to optimize their brain performance.
Energy: As a biohacker, you're naturally happy to use any high-quality natural remedy to boost your performance . A desired physical and mental energy boost helps you get off to a great start. In biohacking, you also want to reduce stress, the biggest performance killer, as much as possible. All of this is linked to good energy and, therefore, high performance.
Revitalization: To maintain sustained performance, your body and mind need to recover after a workout. A balance of antioxidants and free radicals is crucial. The better your cells are protected from oxidative stress , the faster you'll be fit again and ready for the next challenge.
Sleep quality: Are you often stressed and therefore unable to sleep at night? Do you think too much before falling asleep and simply can't put your thoughts aside because you're so stressed? You're not alone. And the good news is, you can work on it and tweak it!
If you become more resilient and better able to cope with stress, this will also affect your sleep quality . You'll be able to switch off more easily in the evening, return to a phase of relaxation more quickly after a stressful time, and thus regain inner peace.
If you can sleep more restfully at night, this will naturally have an impact on your performance. This is actually a completely normal bodily process, but chronic stress can cause it to become unbalanced, and hacks can help you get back to normal.
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5. APPLICATION AND DOSAGE
BY ASHWAGANDHA
The dosage depends entirely on the intended use, as does the dosage form. The easiest way is to take capsules; they are easy to measure and have a neutral taste. Ashwagandha has a bitter aftertaste , which not everyone likes.
A general dosage recommendation is approximately 3 to 6 grams of dry root or 300 to 500 milligrams of extract daily. It's best to try it out for yourself and find the dosage that best suits your individual needs. Ashwagandha supplements should be taken for a few days to several months until the effects are felt .
As great as the plant's properties sound, you should n't overdose . Up to the recommended maximum dose, Ashwagandha has no side effects and is non-toxic. However, too much can lead to abdominal pain , nausea , and diarrhea .
A high-quality dietary supplement should contain a high content of withanolides. It should also be free of preservatives or chemical additives.
Pregnancy and breastfeeding: There is currently insufficient reliable information to determine whether Ashwagandha can be safely supplemented during pregnancy and breastfeeding. Likewise, people with autoimmune or thyroid disorders , or those undergoing surgery, are not recommended to experiment with taking Ashwagandha on their own.
6. CONCLUSION
Ashwagandha has been used in natural medicine for over 3,000 years. While there is some evidence to support its potential effectiveness , clinical studies are still lacking. Studies to date have found positive effects on brain performance and endurance .
No long-term adverse side effects from taking Ashwagandha have been identified to date. However, an overdose can cause gastrointestinal discomfort .
