Ashwagandha is primarily used to manage stress and anxiety, but it has a plethora of other health benefits such as the ability to reduce the risk of arthritis, hypertension, and high blood sugar levels. It also contains antioxidants that help bolster the immune system, keeping all kinds of infections at bay.
Ashwagandha is mainly consumed in the form of capsules, tablets, powder or tea. Furthermore, ashwagandha essential oil, extracted through steam distillation from the roots of the shrub may be used to reduce stress, improve sleep, boost cognitive functions, and relieve body pain, as per anecdotal evidence.
Let us look at some of ashwagandha’s most popular health benefits.
1. Immunity-boosting properties
Ashwagandha is known to bolster the immune system by enhancing the body’s ability to defend against infections and diseases. This it does by boosting the cell-mediated immunity. Additionally, it is known for its antioxidant properties that help safeguard the cell from damage caused due to free radical activity. This keeps inflammation at bay and furthermore reduces the body’s risk of developing chronic diseases like type 2 diabetes, arthritis, heart ailments and even cancer. Moreover, its antibacterial properties helps the body fight bacterial and pathogenic infections, thereby strengthening one’s immune system.
2. Controls blood sugar levels
Research suggests that ashwagandha is a great remedy for controlling blood sugar levels among those with diabetes. Your main source of energy is the glucose in your blood, which you derive from the food you consume. The pancreas produces a certain hormone known as insulin, which helps the cells in the body absorb glucose from the food and convert it into energy. Those with diabetes, are not able to produce insulin or do so in very small quantities, which then leads to an increase in blood sugar levels.
Ashwagandha extract helps to influence the production of insulin and insulin sensitivity among those who have diabetes. It can stimulate and regulate the secretion of insulin in the bloodstream, which further leads to a better management of sugar levels in the blood. Adding ashwagandha supplements to your diet, as per the recommendation of your medical practitioner, will act as a great lifestyle change to better manage your blood sugar levels.
3. Relieves Stress and Anxiety
As already mentioned above, ashwagandha has primarily been used as an adaptogenic herb to better manage stress and anxiety. It is believed to reduce the cortisol levels (stress hormone) in the body. Research shows that a daily dose of 125 mg to 5 grams for anywhere between one and three months, can potentially reduce the stress hormone by 11 to 32 %.If you feel stressed out, a cup of ashwagandha tea will instantly soothe your nerves and help you feel relaxed. Ashwagandha essential oil is additionally used in aromatherapy to calm anxiety and other neural conditions. Most people also like using the oil as an antidepressant to uplift their moods when they feel low and stressed.
4. Controls Cholesterol levels and Reduces the Risk of Heart Ailments
We know that ashwagandha has anti-inflammatory properties that inhibit the free radical activity in the body, reducing the risk of chronic diseases, one of which is heart-related diseases. Regularly consuming ashwagandha, either in the form of powdered supplements or tea, helps reduce / manage cholesterol levels in the body, and prevents it from getting deposited in the valves and arteries of the heart, the root cause of cardiovascular ailments like atherosclerosis, stroke, and the like.
5. Improves Cognitive Function
Ashwagandha supplements also have the potential to enhance brain function, improve memory and motor skills. It also helps regulate mood and improve performance and productivity. The adaptogenic benefit and stress management ability of Ashwagandha has the potential to slow down the development of neurodegenerative diseases of the brain and nervous system such as Alzheimers and dementia.
6. Relieves Pain
Stress and anxiety are the leading causes of body pain. A combination of ashwagandha oil with sesame oil, flaxseed oil, or white sandalwood oil can aid in reducing muscular and neuropathic aches in the body.
7. Increases Energy and Endurance
Ashwagandha is a potent herb that helps to improve muscle mass and endurance among those who take its supplements as per the recommended dosage daily. There’s sufficient scientific evidence that corroborates ashwagandha’s potential to increase the red blood and haemoglobin count in the blood. The increase in these counts lead to a rise in the potential of the blood to transport oxygen towards the exercising muscles, thereby improving the body’s aerobic capacity. Several studies show men who consumed ashwagandha showed significant gain in muscle strength along with reduction of fat percentage in the body. So if you are looking for something to enhance the muscle mass and endurance, you know what to have!
Final Takeaway
The anti-inflammatory, adaptogenic, relaxing, and antioxidant properties of ashwagandha make it the miracle herb that it’s known to be. It’s a safe supplement for most people to have but it's always best to consult a doctor before beginning with the supplement dosage. Also, you should exercise caution before using it if you’re pregnant or breastfeeding because there isn’t any research available to concur if it’s safe or not.