Do you know about the health benefits of ashwagandha? This ancient herb, used as a medicinal remedy in India for centuries, is now gaining popularity in the Western world too. Ashwagandha, a member of the nightshade family, is related to potatoes, tomatoes, and eggplants. Its roots contain a variety of active compounds believed to be responsible for its many health benefits. From reducing anxiety and depression to improving overall health, ashwagandha can be a powerful ally in your wellness journey. In this post, we’ll discuss the science behind ashwagandha, its potential health benefits, and how you can incorporate it into your daily routine. We’ll also discuss the potential risks associated with its use, so you can make an informed decision about whether or not it’s right for you. So, read on to learn more about this amazing herb and its potential benefits!
Origin and History
Indian Ginseng, originating in India and belonging to the same family as American ginseng, boasts a history dating back to ancient times. In India, it was known as Ashwagandha and found extensive use in Ayurvedic medicine for thousands of years. Ayurvedic practitioners utilized it to address a spectrum of ailments and diseases, including stress, fatigue, insomnia, sexual dysfunction, and depression. Moreover, it was a common ingredient in traditional medicine for enhancing the immune system and promoting overall health. Beyond its medicinal applications, Indian ginseng was attributed with spiritual and mystical powers, believed to bring good luck, ward off evil spirits, and even enhance fertility. Presently, Indian ginseng remains a staple in Ayurvedic medicine and is garnering popularity in the West as a natural remedy for various conditions.
Ashwagandha vs Shatavari
Ashwagandha and Shatavari represent two Ayurvedic herbs traditionally utilized for treating various ailments. Both herbs possess anti-inflammatory, anti-anxiety, and anti-stress properties. Nonetheless, they exhibit differences. Ashwagandha acts as an adaptogen, aiding the body in adapting to stress and anxiety, while also boosting the immune system and aiding fertility. Conversely, Shatavari serves as an herb traditionally employed as an aphrodisiac and tonic for women, in addition to treating digestive problems, menopausal symptoms, and urinary tract infections. Both herbs boast potent medicinal properties and can address a variety of health issues. It remains crucial to consult a doctor before consuming either of these herbs to ensure they align with your specific needs while being safe and effective.
Indian Ginseng vs Korean Panax Ginseng
Indian ginseng, known as Ashwagandha, represents a herb traditionally utilized in Ayurvedic medicine. It hails from India, the Middle East, and parts of Africa. Conversely, Panax ginseng, also termed Asian or Korean ginseng, originates from eastern Asia and is employed in traditional Chinese medicine. The primary distinction between Indian ginseng and Panax ginseng lies in their origins: Indian ginseng originates from India, the Middle East, and parts of Africa, while Panax ginseng hails from eastern Asia. Indian ginseng is recognized for its calming, adaptogenic properties, whereas Panax ginseng is famed for its energizing effects.
Ashwagandha Nutritional Value and Calories Chart
Ashwagandha is a good source of antioxidants, vitamins, minerals, and amino acids. It is high in vitamin A, vitamin C, and the B-complex vitamins, as well as magnesium, zinc, iron, potassium, and calcium. It also contains a variety of flavonoids and tannins which can help fight inflammation. The root of the ashwagandha plant is also rich in withanolides, which are compounds that have anti-inflammatory and anti-cancer effects. It also contains compounds called alkaloids which help boost the immune system and fight off infectious diseases. In terms of calories, ashwagandha is relatively low in calories but high in nutrients. A one-ounce serving contains only 25 calories but is packed with vitamins and minerals. It also contains dietary fiber, which is important for digestive health. Overall, ashwagandha is a nutritious, health-promoting herb that has a variety of health benefits. Nutritional value per 100 g Ashwagandha:
- Biotin: 0.7 mcg
- Calcium: 8 mg
- Carbohydrates (Carbs): 12.7 g
- Chloride: 119 mg
- Cholesterol: 0 mg
- Choline: 5 mg
- Chromium: 0.3 mcg
- Copper: 0.2 mg
- Dietary Fiber: 2.6 g
- Energy (Calories): 56 kcal
- Fat: 0.5 g
- Iodine: 5.5 mcg
- Iron: 2.9 mg
- Magnesium: 40 mg
- Manganese: 0.3 mg
- Molybdenum: 0.3 mcg
- Pantothenic Acid: 0.3 mg
- Phosphorus: 53 mg
- Potassium: 375 mg
- Protein: 3.2 g
- Saturated fat: 0.1 g
- Selenium: 0.3 mcg
- Sodium: 10 mg
- Sugars: 0.4 g
- Vitamin A: 0.7 IU
- Vitamin B1 (Thiamin): 0.2 mg
- Vitamin B2 (Riboflavin): 0.1 mg
- Vitamin B3 (Niacin): 0.9 mg
- Vitamin B5 (Pantothenic Acid): 0.3 mg
- Vitamin B6: 0.2 mg
- Vitamin B9 (Folate / Folic Acid): 11 mcg
- Vitamin B12: 0 mcg
- Vitamin C: 0.3 mg
- Vitamin D: 0 IU
- Vitamin E: 0.2 mg
- Vitamin K: 1.3 mcg
- Water: 6.3 g
- Zinc: 0.2 mg
Ashwagandha Health Benefits
The best time to take ashwagandha is in the morning or evening with a meal. It is important to take ashwagandha with food to ensure that it is properly absorbed in the body. Additionally, it is important to speak with your doctor before taking any supplement to ensure that it is safe for you to take and does not interact with any medications you may be taking. Ashwagandha is effective in the treatment of stress, immune support, memory enhancement, stress, thyroid, hormone levels, osteoarthritis, aging, anemia, and fatigue.
Boosts Immunity
Indian ginseng possesses immunomodulatory properties, known for boosting the body’s defense system against infection with its abundance of antioxidants and various compounds. It helps fight off viruses, bacteria, and other pathogens. Mix 1 teaspoon of ashwagandha powder with 1 teaspoon of honey and take it twice a day to improve the immune system.
Reduces Stress and Anxiety
Ashwagandha, a potent adaptogen, aids the body in adapting to physical and mental stress. Ayurvedic practitioners have utilized it for centuries to alleviate stress and anxiety. Research indicates that it reduces cortisol levels, a stress hormone released by the body. Boil 1 teaspoon of ashwagandha powder with a few slices of fresh ginger in a cup of water for 5-10 minutes. Drink this tea to reduce anxiety, stress, and fatigue.
Improves Brain Function
Research has found that Ashwagandha improves cognitive ability and memory by increasing the levels of the neurotransmitter acetylcholine, crucial for learning and memory. It also protects neurons from damage caused by free radicals, thereby enhancing overall brain health. In the Ayurvedic system, it serves as a brain tonic and fatigue and anxiety tonic. Boil 1 teaspoon of ashwagandha powder in a cup of milk and drink it before going to bed for several nights to get a good night’s sleep and reduce stress and anxiety.
Improves Heart Health
Ashwagandha helps to reduce cholesterol and triglycerides in the blood, which are two important risk factors for heart disease. It also helps to reduce inflammation and dilate blood vessels, thus improving circulation. Mix 1 teaspoon of ashwagandha powder with 1 teaspoon of turmeric powder and take it once or twice a day to reduce inflammation, improve digestion, and boost the immune system.
Enhances Sexual Performance
Studies have found that ashwagandha helps to improve libido and sexual performance.. It helps to increase testosterone levels in men, which helps to improve sperm count and motility. In women, it helps to improve the production of estrogen, which helps to improve sexual desire. There is some evidence that ashwagandha may help to increase testosterone levels in men. In a study of 75 men aged 18-50, participants who took ashwagandha for 8 weeks saw a significant increase in testosterone levels compared to those in the placebo group. This suggests that ashwagandha may be effective in increasing testosterone levels in men. Additionally, ashwagandha may improve sexual performance and libido, which can also be beneficial for men.
How To Use?
- For Men with Low Libido: Add 1 teaspoon ashwagandha and 1/2 teaspoon vidari to a cup of warm milk, and drink it at night. If possible cook the herbs in the milk for a few minutes than to just mix the powder in the cup.
- For Premature Ejaculation: Make an herbal formula by mixing ashwagandha, bala and vidari herbs powder in equal proportion. Take 1/2 teaspoon of this mixture twice a day with warm goat’s milk. Cow’s milk is acceptable if you can’t find goat’s milk, but goat’s milk is more effective.
- To Treat Impotence: Make a mixture of equal proportions of the ashwagandha, bala and vidari herbs. Take 1 teaspoon of this mixture twice a day in warm milk, continuing for 3 months. While the milk is heating, add a few pieces of chopped fresh garlic. The garlic improves the blood supply and increases the dilation of the blood vessels. The combination of the garlic with these strengthening herbs will help alleviate the problem.
Home Remedies
- Depression: Make a tea from equal proportions of ashwagandha and brahmi (about 1/3 to 1/2 teaspoon each), steep in a cup of water for about 10 minutes, and drink 2 or 3 times a day.
- Fatigue: After exercise or heavy physical work, drinking 1 cup of Indian ginseng tea once or twice a day will help.
- Prostate Problems: Make a mixture of equal amounts of vidari and ashwagandha powder, and take 1/2 teaspoon 2 or 3 times a day, washed down with warm water.
- To relieve dry throats, coughs and wheezing, try licorice and ginger root tea.
- To prevent brittle nails, consume powder in an infusion made in warm milk.
- In traditional practices, people have used the root and fruit as remedies for dementia as well as respiratory conditions like asthma and bronchitis.
- Allergies: Ashwagandha is a wonderful, calming herb that will help bring Vata (one of 3 major doshas according to Ayurveda) back into balance. In the treatment of vata-type allergies, mix ashwagandha with bala and vidari herbs in equal proportion. Take 1/4 teaspoon of the powder 3 times a day, washed down with warm water.
- Skin Care: Heat 1 teaspoon of ashwagandha powder in 1 tablespoon of coconut oil and apply it to your scalp to reduce dandruff, itchiness, and dryness.
Ashwagandha In India
In Ayurvedic medicine, people commonly use Indian ginseng, also known as ashwagandha. They believe this herb offers various health benefits, including improving mental clarity, reducing stress, enhancing immunity, and boosting energy and vitality. Additionally, it is thought to possess anti-inflammatory and antioxidant properties. Individuals sometimes consume ashwagandha as a supplement or incorporate it into traditional Ayurvedic treatments. India is the largest producer of Ashwagandha or Indian Ginseng. Other major producers include Nepal, China, and Sri Lanka.
- Scientific Binomial: Withania somnifera
- Common English: Indian ginseng / Winter Cherry / Ashwagandha
- Ayurvedic: Gandharvagandhaa / Hayagandhaa / Ashwakanda Turaga / Turagagandhaa / Turangagandhaa / Gokarnaa / Vrishaa / Varadaa / Balyaa / Vaajikari
- Sanskrit: Varaahakarni / Panneru
- Hindi / Urdu: Kanaje / Punir / Asgandh / Akri / Rasbhari
- Bengali: Dhuppa
- Marathi: Ghoda / Tilli / Askanda / Askandhatilli / Nagpuri Asgandha
- Telugu: Vajigandha / Penneru
- Tamil: Amukkuram
- Gujarati: Aasandh / Asoda / Ghodasoda / Ghodaasun
- Kannada: Kanchuki / Ashwagandha / Amangura / Hirimaddina gadde
- Malayalam: Amukkuram / Ashvakandika / Ammukivann
- Oriya:
- Punjabi / Sindhi: Asgandh
- Assamese:
- Kashmiri:
- Konkani:
- Manipuri:
- Dogri:
- Bhojpuri:
Cultivation
Indian Ginseng is a hardy plant that tolerates drought and thrives in rocky soils. It grows well in various climates, from tropical to temperate, and favors full sun. The soil should be well-drained and slightly acidic, with a pH of 6.5-7.0. It’s crucial to maintain soil moisture without waterlogging to prevent root rot. Propagation of Indian Ginseng can be achieved through seeds or cuttings. Once established, the plant requires minimal maintenance. Harvesting can commence after the plant has been in the ground for at least six months. Both the roots and leaves find utility in various medicinal preparations. Leaves can be dried and powdered, while roots can be boiled or roasted and then ground into a paste.
Side Effects and Disadvantages
- Long-term use of Indian ginseng can cause side effects such as insomnia, nausea, diarrhea, headache, increased heart rate, abdominal pain, anxiety, skin rash, low blood pressure, and vomiting, so it is not recommended.
- It can also interact with certain medications and cause serious side effects. People taking medications for depression, anxiety, blood-thinning or other mental health issues should not take Indian ginseng.
- Pregnant and breastfeeding women and individuals with certain medical conditions should avoid Indian ginseng due to its stimulating effects.
- People with high blood pressure, thyroid disorders, bleeding disorders, diabetes, or heart disease should avoid taking Indian ginseng.
- High doses of Indian ginseng can cause nervousness, irritability, and restlessness. Overdosing on Indian ginseng can lead to heart palpitations, chest pain, and dizziness.
- Long-term use of Indian ginseng may lead to liver and kidney damage.
- People who are allergic to plants in the Araliaceae family may experience an allergic reaction when taking Indian ginseng. Symptoms of an allergic reaction may include hives, itching, swelling of the lips, or difficulty breathing.
Note: Contact Ayurvedic practitioner in your area for specific formulas and dosage according to requirement.
FAQs.
Q. What exactly are ashwagandha gummies?
Ashwagandha gummies are a popular supplement for reducing stress, improving mood, and boosting energy. They are made from the ashwagandha root, which is a medicinal herb found in India and other parts of Asia. They are available in a variety of flavors, making them a tasty and convenient way to get your daily dose of ashwagandha. Ashwagandha gummies are generally considered safe. However, it’s always best to check with your healthcare provider before taking any supplement, and make sure to follow the instructions and warnings on the label. Ashwagandha gummies are available in India via online stores such as Amazon, Flipkart, Healthkart, and others. Man Matters, Goli, Nirvasa, Neend, Carbamide Forte, Purna, Kyore, DOC are some popular ashwagandha gummies brands in India. But before buying check if the Ashwagandha Gummies are certified by a third-party agency such as the US Pharmacopeial Convention (USP) or the Food and Drug Administration (FDA).
Q. How much and how to use Ashwagandha to increase testosterone level?
- Take a supplement: Taking a supplement of ashwagandha root extract can be an effective way to increase testosterone levels. Look for a supplement that contains at least 5% withanolides, which are the active compounds in ashwagandha. Contact Ayurvedic practitioner for specific formulas and dosage according to requirement.
- Increase dietary intake: Incorporating the root or powder into your diet is another great way to naturally increase testosterone levels. It can be added to smoothies, yogurts, salads, and more.
- Exercise regularly: Exercise can be an effective way to boost testosterone levels. Make sure to incorporate weight lifting and other forms of resistance training into your weekly routine.
- Reduce stress: Stress can have a negative impact on testosterone levels. Make sure to practice stress-reducing techniques such as yoga, meditation, and deep breathing.
- Get enough sleep: Getting enough restful sleep is essential for healthy testosterone levels. Aim for at least 7-9 hours of sleep each night.
Q. Does ashwagandha increases height? How many inches ashwagandha increases height after 18, 19, 20 or 21?
There is not enough evidence to suggest that taking ashwagandha will increase your height. However, ashwagandha may help support healthy bones and joints, which is important for maintaining a healthy posture, which can make you appear taller. Ashwagandha does not increase height after the age of 18. While ashwagandha has been used in traditional medicine to improve overall health and wellbeing, there is no scientific evidence to suggest that it can increase height after the age of 18. Once you reach adulthood, your height is determined by your genetics and cannot be changed. However, Ashwagandha may help with maintaining good health and overall wellbeing, which may benefit your body’s growth and development.
Q. Which brand has the best ashwagandha powder?
While choosing the brand make sure the powder only contains Ashwagandha, and not any other ingredients. Look for a brand that has standardized their Ashwagandha powder to a minimum of 1.5% withanolides, a marker compound that indicates the potency of the powder. Research the brand to make sure it is reputable, has a good track record, and is certified organic. Check for reviews from customers and other sources. Some popular brands of ashwagandha powder include Patanjali, Organic India, Banyan Botanicals, Nature’s Way, Solaray, and Himalaya. It is ultimately up to personal preference and budget to decide which brand is best for you. Choose a brand that tests their products for heavy metals, pesticides, and other contaminants.
Q. Should I take ashwagandha powder in the morning or before I go to sleep?
The timing of when to take ashwagandha powder depends on individual preferences and health goals. Some people prefer taking it in the morning to start their day with a sense of calm and balance, while others find it beneficial to take it in the evening or before bed to promote relaxation and support better sleep. Ultimately, there is no one-size-fits-all answer, and you may need to experiment to determine the timing that works best for you.
Q. Does Ashwagandha cause weight gain?
There is limited scientific evidence to suggest that ashwagandha causes weight gain. In fact, some studies have indicated that ashwagandha may have potential benefits for weight management by reducing stress levels and cortisol levels, which are associated with weight gain and abdominal fat accumulation. However, individual responses to supplements can vary, and some people may experience changes in appetite or metabolism when taking ashwagandha. If you have concerns about weight gain or any other side effects while taking ashwagandha, it’s important to discuss them with a healthcare professional.