Long-Term Usage of Ashwagandha: Insights from Dr. Axe

Ashwagandha is an herb that has gained popularity in recent years for its potential to improve various aspects of health. Also known as Indian ginseng, it is widely used in Ayurvedic medicine for its adaptogenic properties, which means it helps the body cope with stress and promote balance. In this article, we will explore the history of ashwagandha use, its potential health benefits, and how to take it safely for optimal results. Let's dive in.

What is Ashwagandha and How Does it Work?

Ashwagandha is a small shrub that grows in India, the Middle East, and parts of Africa. Its root and berry are commonly used in herbal medicine due to their medicinal properties. The active compounds in ashwagandha, including withanolides and withaferin, are responsible for its potential health benefits. These compounds are believed to have anti-inflammatory, antioxidant, and anti-stress effects on the body.

The herb works by modulating the body's stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. It helps regulate the levels of cortisol, the stress hormone, which can impact various bodily functions, including mood, energy, and immune function. When cortisol levels are too high, it can create a state of chronic stress, which can lead to a range of health problems. Ashwagandha helps bring balance to the HPA axis, improving stress resilience and overall health.

Studies have shown that ashwagandha may also have potential benefits for brain function. It has been found to improve memory and cognitive function in both healthy individuals and those with cognitive impairment. Additionally, ashwagandha has been shown to have a calming effect on the mind, reducing anxiety and improving sleep quality.

Furthermore, ashwagandha has been found to have potential benefits for those with diabetes. It has been shown to improve insulin sensitivity and lower blood sugar levels in both animal and human studies. However, more research is needed to fully understand the effects of ashwagandha on diabetes and its complications.

The History of Ashwagandha Use in Traditional Medicine

Ashwagandha has been used for thousands of years in Indian Ayurvedic medicine to treat various conditions, including arthritis, anxiety, insomnia, and reproductive health issues. It is also an effective adaptogen that can help the body cope with stress. Ancient texts describe ashwagandha as a "rasayana," or rejuvenating herb, that promotes longevity and vitality.

In recent years, modern science has confirmed many of these traditional uses, and researchers are continuing to investigate its potential in treating various health conditions, including cancer, Alzheimer's disease, and diabetes.

One of the active compounds in ashwagandha is called withanolides, which have been found to have anti-inflammatory and anti-tumor properties. Studies have also shown that ashwagandha can improve brain function, memory, and reaction time in healthy individuals. Additionally, it may help lower cholesterol and blood sugar levels, making it a potential treatment for diabetes and heart disease.

The Health Benefits of Ashwagandha

Ashwagandha has been shown to provide numerous health benefits. Here are some of the most noteworthy:

The Role of Ashwagandha in Stress Management

One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety. Several studies have shown its effectiveness in improving stress resilience, reducing cortisol levels, and improving mood. A randomized, double-blind, placebo-controlled trial found that taking ashwagandha root extract for 60 days significantly lowered stress and anxiety levels in adults with a history of chronic stress

Ashwagandha's Potential to Boost Brain Function

Ashwagandha may also be beneficial for cognitive function. Several studies have found that it can improve memory and cognitive performance, leading some researchers to believe it may have potential in treating neurodegenerative diseases like Alzheimer's. A 2017 study of 50 adults showed that taking ashwagandha root extract for 8 weeks significantly improved cognitive function compared to placebo.

The Anti-Inflammatory Properties of Ashwagandha

Ashwagandha also exhibits potent anti-inflammatory properties, making it a potential treatment for inflammatory conditions like arthritis. In a study of 60 people with osteoarthritis of the knee, taking ashwagandha root extract for 12 weeks significantly reduced joint pain and stiffness compared to placebo.

Using Ashwagandha for Improved Sleep Quality

Ashwagandha may also improve sleep quality by reducing stress levels and promoting relaxation. A 2019 study of 60 adults with insomnia found that taking ashwagandha for 10 weeks significantly improved sleep quality compared to placebo.

The Role of Ashwagandha in Supporting Immune System Function

Ashwagandha has also been shown to have immunomodulatory effects, meaning it can support the body's immune system. It has been found to increase the activity of natural killer cells, which are important immune cells that help fight infection and cancer. Additionally, ashwagandha may help regulate immune responses in autoimmune conditions like rheumatoid arthritis, although more research is needed to confirm this benefit.

Ashwagandha's Potential as an Aphrodisiac

Ashwagandha has been used for centuries in traditional Ayurvedic medicine as an aphrodisiac. Recent studies have shown that it may have potential in improving sexual function and fertility in both men and women. A 2013 study of 46 men found that taking ashwagandha root extract for 90 days significantly improved sperm count, motility, and morphology. Another study of 50 women with sexual dysfunction found that taking ashwagandha for 8 weeks improved sexual arousal, lubrication, and orgasm compared to placebo.

Understanding the Safety and Side Effects of Long-Term Ashwagandha Use

Overall, ashwagandha is considered safe for most people when taken as directed. However, it may cause mild side effects in some individuals, including upset stomach, diarrhea, and nausea. Additionally, it may interact with some medications, so it's important to speak with a healthcare provider before taking it if you are on medications for any health conditions. It is also important to note that long-term safety data is currently limited, so it's unknown if there are any potential risks associated with long-term ashwagandha use.

Despite the limited long-term safety data, ashwagandha has been used for centuries in Ayurvedic medicine to treat a variety of health conditions, including stress, anxiety, and insomnia. Some studies have also shown that it may have potential benefits for improving brain function and reducing inflammation in the body.

It's important to note that ashwagandha supplements are not regulated by the FDA, so it's important to choose a reputable brand and speak with a healthcare provider before starting to take it. Additionally, it's recommended to start with a low dose and gradually increase it to avoid any potential side effects.

How to Choose and Take the Right Dosage of Ashwagandha

If you're interested in taking ashwagandha, there are a few things to keep in mind. First, it's important to choose a high-quality supplement from a reputable source. Look for products that contain standardized extracts that list the concentration of withanolides on the label. Additionally, it's important to take ashwagandha as directed, and to start with a low dose and gradually increase it over time. This will help you determine your ideal dosage and reduce the risk of side effects.

It's also important to note that ashwagandha may interact with certain medications, such as sedatives and thyroid hormone replacement therapy. If you're taking any medications, it's best to consult with your healthcare provider before adding ashwagandha to your regimen.

Finally, it's worth mentioning that ashwagandha is not a magic cure-all. While it has been shown to have potential benefits for stress, anxiety, and other health conditions, it's not a substitute for a healthy lifestyle. Eating a balanced diet, getting regular exercise, and managing stress through relaxation techniques are all important for overall health and well-being.

Combining Ashwagandha with Other Supplements for Enhanced Benefits

Ashwagandha can also be combined with other supplements to enhance its potential benefits. For example, it may be beneficial to take it alongside magnesium, which can help promote relaxation and improve sleep quality. Additionally, ashwagandha may be combined with other adaptogenic herbs like Rhodiola rosea or tulsi to enhance its stress-reducing effects.

In conclusion, ashwagandha is a potent adaptogenic herb that offers numerous potential health benefits, from reducing stress and anxiety to improving cognitive function and immune system function. While long-term safety data are currently limited, ashwagandha is generally considered safe for most people when taken as directed. Speak with a healthcare provider before adding it to your supplement regimen to determine if it's right for you.

It's important to note that ashwagandha may interact with certain medications, such as thyroid hormone replacement therapy or immunosuppressants. Therefore, it's crucial to speak with a healthcare provider before adding ashwagandha to your supplement regimen if you are taking any medications or have any underlying health conditions. Additionally, it's recommended to start with a lower dose and gradually increase it to assess your tolerance and potential side effects.