The amazing effect of ashwagandha on your body

Ashwagandha is one of the oldest medicinal plants in the world. This plant has been an integral part of traditional Indian medicine, Ayurveda, for over 3000 years. Its diverse effects are not only known in India, but are also becoming increasingly important in the western world. But what is really behind the promises? In this article, we show you how ashwagandha can have a positive effect on your body.

What is ashwagandha?

Ashwagandha, also known as sleeping berry or Withania somnifera, is an evergreen shrub that grows mainly in India and North Africa. This plant is a true treasure of nature that has been used in Ayurvedic medicine for thousands of years. But what makes it so special? The roots of its use reach far back into the history of Ayurveda, one of the oldest medical systems in the world. Over 3000 years ago, Indian scholars used the plant to increase well-being and strengthen vital energy, known as “prana”. Ashwagandha was often referred to as the “Queen of Ayurveda”, as it was considered a panacea for numerous ailments. Whether to relieve stress or to improve the quality of sleep, ashwagandha has found its place in the traditional art of healing.

Another fascinating chapter in the history of ashwagandha is its role as an adaptogen. Adaptogens are plant substances that help the body to cope better with stress. In today’s hectic world, where stress is almost omnipresent, the plant offers a natural way to restore inner balance. This is one of the reasons why it has become so popular in modern wellness culture.

Important ingredients

The magic of ashwagandha lies in its active ingredients, the so-called withanolides. These compounds are known for their anti-inflammatory, antioxidant and stress-reducing properties. But that’s not all. The plant also contains alkaloids that can help to relax and calm the nervous system. This combination makes it a versatile helper for body and mind.

If you want to try out the effects for yourself, make sure you choose products that are extracted from the roots of the plant. These contain the highest concentration of withanolides and offer the best health benefits.

Some of the most important active ingredients of ashwagandha are summarized in the following table:

Active ingredient	Properties
Withanolides	Anti-inflammatory, antioxidant, stress-reducing
Alkaloids	Calming, relaxing
Saponins	Immune-boosting, antioxidant

The versatile effects

Ashwagandha is often touted as a miracle cure, and for good reason. The plant has a multitude of health benefits that can be felt both physically and mentally. Whether you want to reduce stress, sleep better or boost your immune system, ashwagandha could be the answer to your needs.

• Stress reduction and anxiety management
  In our modern world, where stress is often omnipresent, ashwagandha can offer real relief. The plant is known for its ability to lower cortisol levels in the body. Cortisol, also known as the stress hormone, can lead to a variety of health problems when levels are elevated, including sleep disorders and weight gain. Studies have shown that ashwagandha can reduce cortisol levels by up to 30%, leading to a noticeable improvement in well-being. Ashwagandha is also said to have an anxiolytic effect. In a world where anxiety disorders are becoming increasingly common, the plant offers a natural alternative to synthetic medication. Its calming properties can help to relax the nervous system and promote a sense of calm. If you want to achieve stress reduction, start with a low dose and increase it slowly. Observe how your body reacts and adjust the dosage accordingly.
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• Weight loss for people with chronic stress
  The plant can also be useful for weight loss in people with chronic stress, as it lowers cortisol levels in the body. High cortisol levels are associated with weight gain, nervous eating and muscle wasting.
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• Improving the quality of sleep
  Ashwagandha is also used to improve the quality of sleep. The plant has a calming effect on the nervous system and promotes deeper, more restful sleep. One study found that ashwagandha can reduce insomnia. A total of five randomized controlled trials with 400 participants were analyzed. Ashwagandha extract showed a small but significant effect on overall sleep.
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• Strengthening the immune system and improving physical performance
  A strong immune system is the key to good health, and ashwagandha can also score points here. The plant is known for its immune-boosting properties, which can help ward off infections and improve overall health. The antioxidant compounds in ashwagandha protect cells from free radical damage and support the regeneration of the body. In addition to strengthening the immune system, ashwagandha can also improve physical performance. The plant has been shown to increase muscle mass and boost endurance, making it a popular supplement for athletes. The combination of increased energy and improved recovery makes ashwagandha a valuable ally for an active lifestyle.

Side effects

As with any dietary supplement, there are some safety aspects to consider. Although the plant is generally considered safe, side effects can occur in rare cases. It is important to be aware of these in order to have the best possible experience with ashwagandha.

A look at possible risks

The most common side effects of ashwagandha include gastrointestinal complaints such as diarrhea and nausea. In some cases, headaches and drowsiness may also occur. These symptoms are usually mild and disappear on their own as the body gets used to taking it. Nevertheless, it is important to listen to your body’s signals and adjust the dosage if necessary. Another risk is possible interactions with medication. Ashwagandha can increase the effect of sedatives and should therefore be used with caution if you are already taking medication. It is recommended to consult a doctor before taking ashwagandha, especially if you suffer from a chronic illness.

The correct dosage of ashwagandha

This will depend on your individual needs and goals. There is no one-size-fits-all solution, but there are some general guidelines that can help you find the optimal amount for you. The recommended dosage of ashwagandha therefore varies depending on the intended use. For stress reduction and improving sleep quality, 250 to 600 mg per day is often recommended. This dose can be taken in a single dose or divided into two doses. A higher dosage may be required to improve athletic performance and muscle growth.

• Stress reduction: 250-600 mg daily
• Sleep improvement: 300-500 mg before going to bed
• Sports performance: 500-1000 mg daily

It is important to start with a low dose and gradually increase it if necessary. This allows you to test tolerance and achieve the best possible results.

Tips for ingestion

To achieve the best results with ashwagandha, there are a few tips you should follow. Firstly, consume the plant regularly and over a longer period of time. The positive effects of ashwagandha build up over time, so patience is required. Secondly, make sure to take ashwagandha with a meal. This can help to avoid possible stomach discomfort and improve the absorption of the active ingredients. Finally, it is advisable to use high-quality products derived from the roots of the plant to achieve the best possible health benefits.

What you should look out for

• Taking ashwagandha during pregnancy
  There are still no studies on the effects of ashwagandha on expectant mothers. So if you are pregnant, you should not supplement ashwagandha.
• Allergies
  The W. somnifera plant is a close relative of the nightshade family. Anyone who is allergic to nightshade plants should avoid ashwagandha at all costs.
• Blood values
  Before taking supplements such as ashwagandha, you should talk to your doctor and have your blood values checked – this way you can find out the best supplements and dosages for you.