Ashwagandha, a significant herb in Ayurvedic medicine, has been treasured for centuries for its numerous health benefits. Known as Indian ginseng or winter cherry, its roots and orange-red fruit have been used traditionally for their medicinal properties.

Stress and Anxiety Relief

One of the primary uses of ashwagandha is to reduce stress and anxiety. This adaptogenic herb helps the body manage stress more effectively, promoting a sense of calm and well-being. Studies have shown that a daily dose of 240 milligrams of ashwagandha significantly reduces stress levels, including the reduction of cortisol, the stress hormone. Another study found that doses of 250 mg or 600 mg per day resulted in lower self-reported stress levels and reduced cortisol levels.

Enhancing Athletic Performance

Ashwagandha has been found to improve physical performance, strength, fitness, and recovery. A systematic review and meta-analysis in 2021 suggested that consuming 300–500 mg of ashwagandha twice daily can be beneficial for those undergoing strenuous resistance or endurance training.

Supporting Heart Health

Some proponents believe that ashwagandha can boost heart health by lowering high blood pressure and cholesterol, easing chest pain, and potentially preventing heart disease. Although human studies are limited, animal studies suggest cardioprotective properties.

Neuroprotective Benefits

Ashwagandha is also believed to have neuroprotective properties. Research indicates it may protect against neurodegenerative diseases such as Alzheimer’s, Huntington’s, and Parkinson’s disease. It can help prevent cognitive decline and restore normal cognitive function.

Potential Anti-Cancer Properties

For individuals living with cancer, ashwagandha may provide relief from stress, anxiety, and fatigue. Some research suggests that ashwagandha possesses anti-cancer properties, making it a potential non-pharmaceutical option for managing cancer-related symptoms.

How to Take Ashwagandha

The appropriate dosage of ashwagandha depends on the condition being treated. Research indicates that taking 250–600 mg per day can effectively reduce stress. Ashwagandha is available in various forms, including capsules, powders, and liquids, with capsule dosages typically ranging from 250–1,500 mg.

When choosing ashwagandha supplements, it is advisable to select organic options and ensure the supplier is reputable. If you are pregnant or currently taking antidepressants, consult your GP or medical practitioner before incorporating ashwagandha into your routine.

Embrace the power of this ancient herb to support your mental and physical well-being naturally.