Ashwagandha (Withania somnifera), known as Indian ginseng, is an Ayurvedic adaptogen with a history of use spanning over a thousand years.
The plant from the nightshade family contains withanolides, alkaloids, and saponins that provide anti-stress, immunomodulatory, anti-inflammatory, antioxidant, and tonic effects.
Health Benefits
- regulates cortisol levels, reduces anxiety, and helps recover from stress;
- improves sleep quality and promotes full recovery of the body;
- supports adrenal and thyroid function, beneficial in subclinical hypothyroidism and Hashimoto’s disease (as part of a comprehensive therapy);
- enhances cognitive functions — memory, concentration, and learning ability;
- increases fertility, libido, improves reproductive health indicators in men and women, and boosts antioxidant protection of sperm;
- supports the immune system by increasing the activity of immune cells;
- increases the number of red and white blood cells, used in anemia and during recovery after chemotherapy;
- exhibits anti-inflammatory effects in chronic diseases.
Daily Requirement and Forms of Use
Ashwagandha does not have a fixed daily norm, but the effective dosage of standardized extract (up to 1.5% withanolides) usually ranges from 300 to 500 mg per day, divided into 2 doses. It is recommended to start with a minimal dose to assess tolerance.
Forms:
- powder of dried root;
- standardized dry extract in capsules or tablets;
- liquid extracts and infusions in milk or ghee.
Possible Risks of Excess and Their Manifestations
- gastrointestinal disturbances, headaches, drowsiness in case of overdose;
- undesirable enhancement of sedative effects when combined with calming medications;
- risk of exacerbating autoimmune diseases;
- not recommended during pregnancy and lactation;
- allergy to plants of the nightshade family.
Culinary and Medical Uses
In cooking, ashwagandha powder is added to milkshakes, smoothies, or warm milk with spices.
In medicine, it is used for chronic stress, sleep disorders, reduced fertility, cognitive disorders, anemia, to support the thyroid gland, and to accelerate recovery after illnesses.
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