What is Ashwagandha?
Ashwagandha (Withania somnifera) is a small shrub with yellow flowers native to India and North Africa. Its roots go into supplements that offer a wide range of health benefits. Known as an adaptogen, ashwagandha helps the body cope with physical and mental stress.
Benefits of Ashwagandha
Reduces Stress and Anxiety
People most often use Ashwagandha for its stress-reducing properties. Studies have shown that it can lower cortisol levels, the stress hormone, thus reducing anxiety and stress-related symptoms.
Enhances Energy and Stamina
By reducing stress and improving mental clarity, ashwagandha can also boost overall energy levels and physical stamina. This makes it popular among athletes and those dealing with chronic fatigue.
Supports Cognitive Function
Ashwagandha can improve memory, attention, and information processing speed. Some research suggests it can promote antioxidant activity that protects nerve cells from harmful free radicals.
Improves Sleep Quality
This herb can also help improve sleep quality by reducing anxiety and promoting relaxation. It’s a natural remedy for those struggling with insomnia or other sleep disorders.
Boosts Immunity
Ashwagandha enhances the body’s immune response, helping to fight off infections and illnesses more effectively.
Balances Hormones
For women, ashwagandha can help balance hormones and reduce symptoms of premenstrual syndrome (PMS) and menopause. In men, it may improve testosterone levels and sperm quality.
Dosages of Ashwagandha
General Guidelines
- Standard Dosage: 300-550 mg of ashwagandha extract per day, standardised to contain 5% withanolides.
- Stress and Anxiety: 600-1200 mg per day, divided into two or three doses.
- Athletic Performance: 500-600 mg per day, taken in two doses.
- Cognitive Function: 300-550 mg twice daily.
It’s important to start with a lower dose to assess your tolerance and gradually increase it. Always follow the dosage instructions on your specific supplement.
Ashwagandha Cautions and Side Effects
Potential Side Effects
While ashwagandha is generally safe for most people, some may experience side effects, including:
- Digestive issues (nausea, diarrhoea, or stomach upset)
- Drowsiness
- Headache
Who Should Avoid Ashwagandha?
- Pregnant or Breastfeeding Women: Ashwagandha may cause complications and should be avoided.
- People with Autoimmune Diseases: Conditions like lupus, rheumatoid arthritis, and multiple sclerosis may be aggravated by ashwagandha.
- People with Thyroid Disorders: Ashwagandha can affect thyroid hormone levels, so those with hyperthyroidism or hypothyroidism should consult a doctor before use.
Drug Interactions with Ashwagandha
Possible Interactions
Ashwagandha may interact with certain medications, including:
- Sedatives: Due to its calming effects, ashwagandha can enhance the sedative effects of medications like benzodiazepines and barbiturates.
- Thyroid Hormones: As mentioned, it can alter thyroid hormone levels, interacting with medications for thyroid disorders.
- Immunosuppressants: Ashwagandha can stimulate the immune system, potentially reducing the effectiveness of immunosuppressant drugs.
- Blood Sugar Medications: It may lower blood sugar levels, interacting with diabetes medications.
Consult your doctor before starting ashwagandha if you are taking any medications.
General Advice on Using Ashwagandha
- Choose a Reputable UK Ashwagandha Brand: make sure you purchase ashwagandha supplements from a reputable brand to guarantee quality and potency.
- Only buy root extract, not leaf extract because these contain harmful impurities. They’re a cheaper source of ashwagandha and the mark of a low quality supplement.
- Look for products that are standardised to contain a stated percentage of withanolides, the active compounds.
- KSM-66 ashwagandha is the highest quality, extracted organically and made only from roots and avoiding the leaves.
- Ashwagandha plants don’t grow in the UK climate, but that doesn’t mean there are no UK standards. Look for a supplement certified organic by the UK Soil Association, visits and approves organic ashwagandha farms overseas.
- Choose a supplement that is lab-tested in the UK to make sure there are no impurities like toxic heavy metals.
- Monitor Your Body: Pay attention to how your body responds to ashwagandha. If you experience any adverse effects, reduce the dosage or discontinue use.
Conclusion
Ashwagandha offers a myriad of health benefits, from reducing stress and anxiety to boosting energy and supporting cognitive function. By understanding the appropriate dosages, potential side effects, and interactions, you can safely incorporate this powerful adaptogen into your daily routine. If you’re in the UK and looking for a natural way to enhance your well-being, VitaBright ashwagandha is the highest quality product available.
Embrace the power of ashwagandha and unlock a healthier, more energetic you!
