The evergreen shrub ashwagandha grows throughout India, the Middle East, and portions of Africa. It's been used in traditional medicine for a long time. Chemicals in ashwagandha may aid to relax the brain, decrease edema, lower blood pressure, and change the immune system. This article looks at the traditional uses of ashwagandha, ashwagandha benefits and side effects, how to take it, when to take ashwagandha, and much more. Towards the end, we have also provided our expert opinion on some of the most frequently asked questions around this topic. So, stay tuned.


Ashwagandha is also known as "Indian Ginseng" or "Indian Winter Cherry." It is one of Ayurveda's most essential herbs, and it has been used as a Rasayana for millennia for its wide-ranging health effects. Let's take a look at five intriguing facts about Ashwagandha to get a better idea of what makes it so unique.
  1. The evergreen shrub ashwagandha grows throughout India, the Middle East, and portions of Africa. Every single element of the shrub is really beneficial in some manner.
  2. The term Ashwagandha comes from the Sanskrit words "Ashwa" (horse) and "Gandha" (odour). 'One receives longevity, regains youth, obtains a keen memory and intelligence, and escape from ailments, obtains a glossy complexion, and strength of a horse,' according to Ayurvedic Scholar Charaka (100 BC).
  3. Ashwagandha is classified as a Rasayana in traditional Indian categorisation, which indicates it aids in lifetime extension.
  4. Ashwagandha is classified as an adaptogen in modern medicine, which means it helps the body adapt to stress. The herb's revitalising and healing properties are well-known.
  5. According to Ayurveda, the plant is also classified as Bhalya, which enhances strength, and Vajikara, which supports good sexual function.

Because it is historically used as an adaptogen, ashwagandha is used to treat several stress-related disorders. Adaptogens are natural compounds that help the body cope with physical and emotional stress. It is recommended for a range of disorders, including insomnia, ageing, anxiety, and various other conditions, although most of these claims are unsupported by scientific data.

Table of Contents

  1. Ashwagandha Benefits for Female
  2. Ashwagandha Benefits for Men
  3. Health Benefits of Ashwagandha for Children
  4. Ashwagandha Benefits for Hair
  5. Ashwagandha Benefits for Weight Loss
  6. Ashwagandha Benefits for Height
  7. When to take Ashwagandha?
  8. Ashwagandha Dosage for Men and Women
  9. Ashwagandha Side Effects
  10. Frequently Asked Questions
  11. The Bottom Line

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Ashwagandha Benefits for Women

1. Ashwagandha Benefits for Stress and Anxiety

The capacity of Ashwagandha to alleviate stress and anxiety is one of its most beneficial medicinal characteristics. The medicinal herb keeps the excitatory neurotransmitter glutamate in check in the brain and lowers cortisol levels. The majority of women report significant alleviation from persistent symptoms of chronic stress, such as anxiety, excessive exhaustion, and sleeplessness.

2. Ashwagandha Benefits for Skin

Because of the antibacterial components found in its roots, ashwagandha has been shown to have skin-protective qualities. It aids in the treatment of skin infections as well as the appearance of acne. Furthermore, the plant promotes collagen production in the skin, allowing it to preserve its flexibility. So, without a doubt, Ashwagandha is good for the skin.

3. Ashwagandha Benefits to Increase Mass and Strength of Muscles

Ashwagandha aids in the maintenance of muscle strength as well as the reduction of body fat. Ashwagandha benefits for weight loss if the pills are taken regularly.

4. Ashwagandha Benefits on Brain 

Ashwagandha benefits females by calming their minds. The plant extract increases cognition, focus, response time, and memory functions by allowing the brain to utilise more oxygen. It also has an antioxidant activity, which protects brain cells from the damaging effects of free radicals.

5. Ashwagandha Benefits on Immunity

When a person is exposed to persistent stress, their immune system begins to respond negatively. When the body lacks vitamin C or echinacea, it breaks down and becomes susceptible to illnesses. In this circumstance, taking Ashwagandha benefits females by decreasing stress and boosting immunity.

6. Ashwagandha Benefits to regularise Menstrual Cycles and Hormonal Imbalances

During menopause, many women have irregular or late periods, reproductive concerns, period cramps, the growth of facial hair, and physical limitations. According to studies, elevated stress is the primary cause of many female reproductive disorders. It messes with the production and control of important reproductive hormones. This, in turn, has a negative impact on fertility, menstruation, health, and pregnancy difficulties. In this circumstance, Ashwagandha benefits females by correcting hormonal imbalances, boosting the functioning of the adrenal glands, and increasing blood flow.

Ashwagandha Benefits for Men

1. Ashwagandha Benefits on blood sugar

Ashwagandha has been demonstrated to reduce blood sugar levels in various trials. It boosted insulin secretion and improved insulin sensitivity in muscle cells, according to one test-tube investigation. In addition, some human research shows that it can lower blood sugar levels in both healthy and diabetic persons.

2. Ashwagandha Benefits on cancer 

Withaferin, a chemical contained in ashwagandha, has been shown in animal and test-tube tests to aid in the induction of apoptosis, or the programmed death of cancer cells. It also slows the spread of new cancer cells in a variety of ways. To begin, withaferin is thought to increase the development of reactive oxygen species (ROS) within cancer cells, causing them to malfunction. Second, it may make cancer cells more susceptible to apoptosis. It has been shown in animal tests to help treat a variety of cancers, including breast, lung, colon, brain, and ovarian cancer.

3. Ashwagandha Benefits on cortisol levels

Cortisol is regarded as a stress hormone because your adrenal glands release it in reaction to stress and when your blood sugar levels go too low. Unfortunately, cortisol levels can become persistently excessive in some people, leading to high blood sugar and increased abdominal fat accumulation. Ashwagandha has been found in studies to help lower cortisol levels.

4. Ashwagandha Benefits to boost fertility in men

Ashwagandha benefits men by putting a significant impact on their testosterone levels and reproductive health. The group given ashwagandha demonstrated enhanced sperm count and motility in a study of 75 infertile males.

5. Ashwagandha Benefits on Inflammation

Ashwagandha has been demonstrated to help reduce inflammation in animals in several investigations. Natural killer cells, immune cells that fight illness and help you remain healthy, have been reported to increase activity in human studies. It has also been demonstrated to lower inflammatory indicators like C-reactive protein (CRP). This marker has been related to a higher risk of cardiovascular disease.

6. Ashwagandha Benefits on cholesterol 

Ashwagandha benefits men by improving their heart health, lowering cholesterol and triglyceride levels, and providing anti-inflammatory properties. It has been shown in animal experiments to reduce the amounts of these blood lipids drastically.

Health Benefits of Ashwagandha for Children

Given the numerous advantages that this miraculous herb has to offer, it should come as no surprise that Ashwagandha can also be incredibly good for children and teens. Because ashwagandha is an immunomodulator, one of the most common applications for children and adults alike is to improve their immune systems.

According to studies, it accomplishes this by raising the body's numbers of white blood cells and platelets. It also aids in the production of antibodies, which improves the body's reaction to health dangers. As a result, children in India are forced to take Chyawanprash, a famous Ayurvedic tonic. One of the numerous substances needed to make it is ashwagandha.

Ashwagandha can also assist youngsters to build a keen mind and good recall abilities as they grow older. Ayurvedic doctors found that Ashwagandha is an outstanding memory booster many years ago. It increases a child's capacity to grasp and remember information.

By raising their appetite and giving nutrients, lowering stress, and establishing a strong attitude, Ashwagandha can help youngsters regain their much-needed strength and stamina.

Ashwagandha Benefits for Hair

Ashwagandha has high antioxidant and anti-inflammatory effects that aid in the health of the scalp. Flavonoids are abundant in ashwagandha powder, which also contains fatty acids, glucose, potassium, tannins, and nitrate. Tyrosine, an amino acid found in Ashwagandha, increases melanin formation and prevents melanin loss in the hair.

Ashwagandha benefits hair by preventing postpartum hair loss, and it's frequently used in shampoos to enhance scalp circulation and hair strength. The activation of DHEA by the enhancement of sebum production promotes healthy hair development.

Ashwagandha’s benefits on hair can be noticed by consuming this herb in the below-mentioned ways:

  1. Ashwagandha can be used in the form of pills or as a pleasant tea.
  2. Another approach to use it is to apply it straight to the scalp and hair. Apply the miraculous herb straight to your scalp and hair by making a paste with the powder and warm distilled water. Simply apply the paste to sectioned hair and massage it with your hands into the hair and scalp. Cover your head with a towel and a plastic cap for 30-45 minutes before washing and styling as usual.
  3. Adding a little powder or a few drops of oil to your shampoo will help alleviate an irritated or inflamed scalp while also improving blood circulation and promoting better hair development.

Ashwagandha Benefits for Skin

Ashwagandha is a superfood that promotes healthy nails and attractive skin. Antioxidants in Ashwagandha help to combat wrinkles, dark spots, fine lines, and blemishes, all of which are indicators of ageing. It also includes alkaloids that operate on the neurological system to reduce worry and tension, which directly affects our skin and hair health.

Ashwagandha operates in a similar way -

  1. Ashwagandha calms and protects dry, irritated skin.
  2. Withanolides are chemicals that help remove dirt and pollutants, which can help avoid blocked pores and acne.
  3. Cuts, bruising, and skin infections can be treated with a fluid ashwagandha mixture administered as a lotion.
  4. DHEA, a precursor to both testosterone and estrogen, is increased by Ashwagandha. It stimulates the creation of essential proteins that keep the skin hydrated. DHEA and estrogen stimulate collagen production and increase natural skin oils, which helps to keep the skin looking young. It also decreases cortisol levels and protects the skin from stress-related ageing.

Mix 2 teaspoons of Ashwagandha powder with 1 teaspoon dried ginger and 1 teaspoon dried lemon peel for healthy, beautiful skin. Combine the ingredients in 1 cup of water and bring to a boil. Once the liquid has cooled somewhat, apply it. So there you have it: the key to glowing skin is there in front of your eyes.

Using a face pack with Ashwagandha powder is another approach to gain the advantages of Ashwagandha for your skin. To treat pimples and blackheads, decrease scars, enhance skin tone, and repair inflammation, use Kama Ayurveda's Nimrah Anti-Acne pack.

Ashwagandha Benefits for Weight Loss

Here are six ways ashwagandha might aid weight loss:

1. By boosting immunity

When you have a weakened immune system, your body's energy is focused on fighting illness. Ashwagandha benefits in weight loss by strengthening your immune system and refocusing your attention on the task. Because of its antibacterial characteristics, the plant also aids in the reduction of inflammation.

2. Rich in antioxidants

Ashwagandha benefits in weight loss and general health as it is very high on antioxidants. These antioxidants boost your metabolism, reduce inflammation, and help you burn fat that has been accumulated in your body.

3. Helps in managing stress

Increased stress or elevated cortisol levels are one of the leading reasons for weight gain these days. Increased stress or elevated cortisol levels are one of the leading reasons for weight gain these days. People who are stressed are more likely to binge because elevated cortisol levels stimulate glucose synthesis, which triggers hunger. This causes your body to seek nutrients in order to refuel. Ashwagandha benefits in weight loss as it is a stress-relieving herb.

4. Increases energy levels

Ashwagandha aids the neurological system by regulating the adrenal glands and cortisol levels. This boosts your overall energy levels and aids you during your strenuous activities. Ashwagandha also improves endurance and reduces tiredness. It has a lot of iron, which helps with blood circulation.

5. Helps in building the mass in the muscles

Muscle mass is important for weight reduction since it speeds up your metabolism. High muscular mass is also associated with long-term health.

6. Helps you sleep better

Sleep deprivation can result in hormone imbalances and increased stress, both of which can lead to weight gain. Ashwagandha can help persons with insomnia sleep better by enhancing the quality of their sleep.

Ashwagandha Benefits for Height

The relationship and functions that ashwagandha performs on other body regions may be used to understand its benefits for height gain, even if it isn't particularly clear. Ashwagandha is a Rasayana herb that boosts the essence of each Dhatu or tissue in the body. Rakta (blood), Asthi (bones), Mansa (muscles), and Medha (fat) are all Dhatus that influence the essence of Ashwagandha's height-promoting actions. The efficiency of ashwagandha in increasing bone size (Asthi) is dependent on a variety of other elements such as Prakriti (body type), the strength of Pachak Agni (digestive fire), the person's age, and so on. The process by which ashwagandha benefits height is outlined below.

1. Stimulates GABA Production - GABA is primarily responsible for providing ashwagandha's benefits on height. GABA synthesis is stimulated by ashwagandha root extract, which results in a significant rise in HGH. As a result, Ashwagandha benefits for height because it maintains a proper chemical balance and rejuvenates cells by boosting the HGH hormone. As a result, ashwagandha has no direct effect on height gain; instead, its hormone balancing qualities, antioxidant capabilities, and other therapeutic benefits influence HGH. As a result, it reaps the full advantages of ashwagandha's inherent height-increasing properties.

2. Ashwagandha Increases Bone Density - Ashwagandha effects include increasing the expression of genes involved in bone mineralisation, which improves bone density. Ashwagandha root extract also protects against oxidative stress and promotes bone calcification. As a result, ashwagandha benefits for height is a byproduct of the natural process of height gain. This can only be enhanced by a focus on good nutrition and exercise.

3. Additional Ashwagandha Benefits for Height Gain - Ashwagandha is a well-known adaptogen for lowering stress levels and resolving sleep problems, including insomnia. The importance of good sleep in the height-gain process cannot be overstated. Sleep quality is influenced by variables such as lack of exercise and a bad diet. Furthermore, Ashwagandha is a therapeutic plant that benefits both the brain and the blood. As a result, ashwagandha for height gain works when it relaxes the mind and body and promotes restful sleep.

When to take Ashwagandha?

There is no such thing as an "ideal" moment to consume ashwagandha. It's crucial to remember that ashwagandha's benefits aren't instantaneous, and you may need to take it for at least a few weeks before you see anything.

Ashwagandha has been shown to be beneficial when taken at night or during the day in several studies:

  • A 2019 study looking at the effects of ashwagandha on stress and sleep discovered that a 125- or 300-milligram dosage taken twice a day for eight weeks was helpful in lowering stress and enhancing sleep quality.
  • A 300-milligram dosage of ashwagandha administered twice daily for 12 weeks improved sleep quality and mental alertness in older persons, according to 2020 research.
  • A 300-milligram dosage administered twice a day was proven to be effective in boosting athletic performance in a 2015 research.
  • A single 500-milligram dosage of ashwagandha given in the morning for 12 weeks improved strength in active males, according to 2018 research.
  • Research published in 2020 revealed that a 120-milligram dosage administered once a day two hours before bedtime for six weeks improved overall sleep quality in healthy people.

Ashwagandha Dosage for Men and Women

Ashwagandha Tablet - Take 1 Ashwagandha tablet twice a day with warm milk or water or as directed by your doctor.
Ashwagandha Capsule - Take 1 Ashwagandha capsule twice a day with warm milk or water or as directed by your doctor.
Ashwagandha Churna - 1/4-1/2 teaspoon twice a day or as directed by a doctor.

Ashwagandha Side Effects

If you're considering taking ashwagandha, here are some potential ashwagandha side effects to be aware of.

1. Nausea, vomiting, and diarrhea

One of the major ashwagandha side effects includes gastrointestinal discomforts such as nausea, upset stomach, and diarrhea. Large doses of ashwagandha [more than 6,000 mg root powder or 1500 mg root extract] might irritate the stomach's mucous membranes. These adverse effects are usually mild and go away after you stop taking ashwagandha.

2. Tiredness

While studies have shown that you might have a better sleep at night, ashwagandha’s side effects on certain users make them interfere with daily duties. People who are using other sedative medicines, such as benzodiazepines and barbiturates, are more likely to perceive the sedative effects of Ashwagandha.

Frequently Asked Questions

1. Wshuld not take ashwagandha?

Due to ashwagandha’s side effects, it is generally not recommended to consume it if you have any of the following conditions:-

  • You're expecting a child.
  • You use thyroid medication or have a thyroid issue.
  • You have prostate cancer that is hormone-sensitive.
  • Benzodiazepines, anticonvulsants, or barbiturates are among your medications.
  • You suffer from an autoimmune disease.

2. How long does it take for the ashwagandha to work?

It might take a while for ashwagandha to start operating in the body, and the length of time depends on the individual as well as the health aim. For example, ashwagandha will take longer to help you lose weight than it will to relieve tension and worry.

3. Is ashwagandha good for sleeping?

One of the ashwagandha's traditional applications was as a sleep aid, and the herb's scientific name (Withania somnifera) reflects this. Ashwagandha may be able to assist you in sleeping more deeply and for longer periods of time without interruption.

Bottom Line

Ayurvedic medicine uses Ashwagandha as herbal therapy. According to certain research, ashwagandha benefits and side effects include reducing stress and anxiety, improving arthritis, and much more. Before using ashwagandha, pregnant women and those with previous health concerns should see their doctor. So far, many of the studies have been tiny, done on animals, or had design errors. As a result, experts can't tell for sure if it's a successful treatment. More work is required.

If someone wants to utilize this herb as part of their treatment plan, they should talk to their doctor first.

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