What is Ashwagandha? What Does It Do? How Is It Used?
Ashwagandha, native to India, is a significant herb that has been used for a long time in Ayurveda, a traditional alternative medicine system based on Indian principles. The herb is commonly referred to as "ashwa" meaning horse and "gandha" meaning smell, which translates to "horse smell" due to the root's wet horse-like odor.
Ashwagandha is classified as an "adaptogen," a type of plant that is loosely defined as a compound or product that helps increase one's ability to resist, adapt to, or be resilient to biological, physical, and chemical stress factors in non-specific ways.
Effects
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Stress and Anxiety
Ashwagandha is classified as an adaptogen that helps the body cope with stress. It regulates cortisol levels and aids in reducing anxiety and depression. This not only helps you feel more relaxed but also increases your resilience to stress.
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Enhancing Exercise Performance
Ashwagandha is one of the effective adaptogens that improves endurance and physical performance. It contains powerful adaptogens like Withanolides that can boost energy and endurance (such as improving VO2 max). It has also been shown to reduce oxidative stress, a major cause of fatigue.
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Improving Sleep
Stress, anxiety, and depression can often lead to insomnia. Although research is still limited, one popular use of ashwagandha is as a sleep aid.
One study showed that taking 300 milligrams of ashwagandha twice a day improved sleep, and another study found significant improvements in sleep quality for individuals taking 120 milligrams of ashwagandha.
Usage Recommendations
Ashwagandha is a safe, natural herb that most people can take for up to three months. Research suggests starting with daily doses ranging from 250 to 600 mg. It is beneficial and healthier to take the dosage in two different time periods, such as morning and evening.