Ashwagandha Nutrition, Benefits, Dosage, and Side effects

Ashwagandha, biologically known as Withania somnifera, is an adaptogenic herb commonly used in ayurvedic medicine. People have consumed this adaptogenic herb for centuries to relieve stress and anxiety, boost energy levels and promote concentration. [1]

Ashwagandha is known as the "strength of stallion" in Sanskrit and has traditionally been used for strengthening the immune system. In addition to relieving stress and anxiety, ashwagandha herb can regulate thyroid hormones, reduce blood sugar levels and relieve pain and inflammation.
This article details potential benefits of ashwagandha supported by scientific research and possible risks and side effects.

What is Ashwagandha?

Ashwagandha is an evergreen herb belonging to the family Solanaceae and is also known as “Indian ginseng” or “winter cherry”. This herb is native to Asia and Africa and has long been used for therapeutic purposes. Ashwagandha leaves and roots are used therapeutically to relieve a variety of health conditions including reproductive issues and stress and anxiety. [2]

Ashwagandha's literal meaning is “smell of horse”, it has a unique scent and possesses the ability to improve strength and vitality.

Nutrition Facts

According to research, about 100 grams of dehydrated ashwagandha powder contains about: [3]
Calories 2.5
Carbohydrates 0.05 g
Proteins 0.04 g
Fibers 0.032 g
Calcium 0.02 mg
Iron 0.03 mg
Carotene 0.08 ug
Vitamin C 0.06 mg

Health Benefits of Ashwagandha

Ashwagandha is packed with compounds that have a huge variety of therapeutic properties. It helps manage stress, regulates thyroid hormones, relieves pain and inflammation, boosts immunity, and improves strength and vitality.†

1. Ashwagandha is Packed with Medicinal Compounds
Ashwagandha is a widely known ancient herb and has been used in the traditional medicine system as an effective remedy for healing. It has a respectable history of use to relieve stress and anxiety, boost energy, and improve focus and alertness. [4]

Withania somnifera is loaded with medicinal compounds like alkaloids (anahygrine, cuscohygrine, anaferine, and iso pelletierine), lactones (withaferin and withanolides), and saponins. These bioactive compounds contain potent anti-inflammatory, anticancer and anxiolytic properties and improve overall health and wellbeing.

'Withanolides' are potent anticancer and anti-inflammatory compounds that are responsible for most of the benefits of ashwagandha. Owing to the flavonoids and antioxidants like catalase, glutathione, and superoxide dismutase, ashwagandha is also known as the “mother of all antioxidants”. [5]

2. May Relieve Stress and Anxiety
Ashwagandha is popularly used for its ability to relieve stress and anxiety. It helps reduce cortisol levels which is a hormone released during stressful situations. [6]

Various studies were conducted to evaluate the effects of ashwagandha on stress and anxiety. Results showed that this adaptogenic herb is more effective than a placebo. In a study, consumption of ashwagandha extract for 8 weeks in dosages of 250 and 600 mg resulted in a significant reduction in stress hormone. There was a remarkable improvement in the sleep quality of individuals. [7]

3. May Improve Thyroid Function
One of the surprising benefits of ashwagandha is to regulate thyroid hormones. It has the potential to help people with Hashimoto's disease or underactive thyroid.

In a study, 50 individuals were instructed to consume either 600 mg of ashwagandha root extract or a placebo for 8 weeks. Results revealed that ashwagandha root has the potential to improve thyroid-stimulating hormone (TSH) and thyroxine levels (T4). [8]

So, ashwagandha improves thyroid functions by regulating thyroid hormones and is an effective remedy for people suffering from sluggish thyroid function.
Ashwagandha can increase T4 levels, and people with an overactive thyroid should avoid its consumption.

4. Improve Sleep Quality
Withania may prove helpful for people with sleep problems. It can reduce stress, improve restful sleep and make people feel alert when woken up from sleep. [9]

A study in 50 individuals with sleep problems showed that consuming 600 mg of ashwagandha root extract for 12 weeks increased sleep quality, concentration, focus, and alertness. [10] An animal study showed that ashwagandha contains triethylene glycol which plays a significant role in improving sleep and mental abilities.

5. May Reduce Inflammation
Inflammation is a natural response of the body's defensive system against foreign invaders. Inflammation, if left untreated and persists for a long time, results in the development of chronic diseases. Thanks to the anti-inflammatory effects of ashwagandha which help relieve inflammation and reduce the risk of inflammatory diseases.
Ashwagandha possesses bioactive compounds like withaferin A which have anti-inflammatory activities. These compounds reduce the levels of inflammatory markers like interleukins and reactive proteins. [11]
A study showed that consumption of ashwagandha extract for 02 months resulted in a remarkable reduction in C-reactive proteins. [12]

6. Regulate Blood Sugar Levels
In addition to lowering blood sugar levels, ashwagandha can also reduce diabetes risk. Ashwagandha contains flavonoids and withaferin, which can lower blood sugar levels. It is an effective antidiabetic, promotes glucose uptake, and decreases insulin resistance. [13]
A couple of studies revealed that consumption of ashwagandha resulted in a significant reduction of blood sugar levels, HbA1c, lipids, and oxidative stress markers. [14]

7. May Improve Athletic Performance
The research found that ashwagandha supplements have beneficial effects in boosting energy levels which help improve athletic performance. Studies showed that regular consumption of ashwagandha resulted in improved physical strength, endurance, and increased oxygen consumption. [15]

8. Promote Brain Health
Ashwagandha possesses potent antioxidants, anti-inflammatory and anxiolytic properties protecting the brain from various diseases and promoting brain health. It helps relieve stress and anxiety and improves sleep quality, focus, alertness, and concentration. Antioxidants reduce oxidative stress, prevent cellular damage and reduce the risk of degenerative diseases. [16]
Studies also revealed that this adaptogenic herb has the potential to reduce the symptoms of mental disorders like schizophrenia. [17]

9. May Act as Aphrodisiac
Withania somnifera helps regulate hormonal levels like testosterone and progesterone, hence improving fertility in both males and females. [18]
Evidence showed that taking ashwagandha supplements results in increased sperm count, quality, and sperm motility and lowers the risks of infertility in males. [19]

10. May Fight Against Cancer†
Ashwagandha has promising antitumor activities which help reduce tumor growth and proliferation.† Antioxidants like flavonoids and other phytochemicals inhibit the proliferation of cancer cells, increase cell death, regulate gene expression and reduce the growth of cancer.†
Studies showed that ashwagandha has chemopreventive agents and is effective against various types of cancers like lung, breast, stomach, and colon cancer.† [20]

11. Prevent Adrenal Fatigue
Bioactive compounds present in ashwagandha help relieve adrenal fatigue and promote adrenal function. These endocrine glands release hormones like adrenaline and cortisol in stress. In case of prolonged stress and emotional disturbance, there is an excessive load on adrenal glands resulting in adrenal fatigue.
Exhaustion of the adrenal gland causes a disturbance in other hormones like progesterone which may lead to infertility.

Dosage and How to Use?

There is no strict recommendation for ashwagandha dosage however, the general recommendation is to take 300-500 mg of ashwagandha per day and slowly increase the dosage.
Some studies suggest that a dosage of 750-1250 mg per day is considered safe and is tolerated well without any side effects. [21]
You can use ashwagandha in various dosage forms like powder, tablet, capsule, roots and leaves extract, and tea. Roots extract is widely used in capsules.
Ashwagandha leaves and roots are used to make herbal tea which has healing properties and improves restful sleep when consumed at night.

Possible Risks and Side Effects

● When taken in moderate quantities, ashwagandha is safe and does not cause any side effects. However, to be on the safe side, you need to take some precautions.
● It is suggested to avoid its consumption by pregnant and lactating women.
● People using medications for blood pressure, immunosuppressants, thyroid problems, and sedatives should consult their doctors before taking this herb.
● Individuals with hyperthyroidism should avoid ashwagandha consumption.
● Experts recommend avoiding its consumption for people with autoimmune diseases like rheumatoid arthritis, multiple sclerosis, and lupus erythematosus.

Bottom Line

Ashwagandha is an adaptogenic herb and was used for its healing properties. It offers a variety of benefits to the body such as relieving stress and anxiety, promoting thyroid health, improving brain functions, and boosting energy levels and immune health.

†Disclaimer: The FDA (Food and Drug Administration) has not evaluated and/or approved any of these statements. Not intended to diagnose, treat, cure, or prevent any disease.  Our articles contain links to references, and are for educational purposes only. You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions. This is not medical advice. Our information and/or recommendations should not be construed to replace professional medical assistance and/or advice. Never discontinue use of any current, professionally prescribed medications in order to take any forms of dietary supplements without official, documented approval from a professional licensed medical specialist. Dietary supplements and natural herbal botanicals are not a replacement for doctor prescribed medications, precautions and recommendations/routines and should not be construed as such. For legal reasons, RESTOREDBYLIFEINC™ and all representatives of RESTOREDBYLIFEINC™ cannot and will not give medical advice nor make medical claims.