The Health Benefits of Ashwagandha: Adaptogenic

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The name Ashwagandha roughly translates to ‘horse smell’ in sanskrit. Not the most appealing
epithet, perhaps, but this unassuming shrub has plenty to recommend it.

The ashwagandha plant itself is small and short, with velvety leaves and bell flowers that
contain orange fruits, similar in appearance to a tomato; the plant also goes by “Indian
ginseng” and “Indian winter cherry”. So feel free to pick another name if you can’t get “horse
smell” out of your mind.

Native to India, the Middle East, and North Africa, ashwagandha has been cultivated and used
in ayurvedic medicine for thousands of years, and now grows all over the world. It can be
purchased in almost any health food store or supplement aisle, usually among other
“adaptogens”
adaptogens .
What is an adaptogen?

To be considered adaptogenic, herbs have to meet three specific criteria:

Non-toxic to the body

Reduce and regulate stress by helping the body adapt to it
Benefit
overall well-being

These qualifications were developed by Russian scientist N.V. Lazarez, who studied plants that
help the body adjust to stress. Lazarez is best known for discovering other adaptogens, like
Siberian ginseng, and teaching research scientist Israel Brekhman, who would build a 45 year
career around studying adaptogenic plants.

What are the health benefits of ashwagandha?

In Ayurveda, ashwagandha is classified as a “Rasayana”, or tonic: used for whole body

rejuvenation.

The traditional health uses of ashwagandha are so numerous it can be a lot to process! Here
are some of the ways ashwagandha has been used in Ayurvedic medicine, according to a
comprehensive overview of the herb in the international journal, African Journal of
Traditional, Complementary and Alternative Medicines:

Digestive health
Insomnia
Fever
Eye health
Endurance
Stress
Cognitive health
Energy

Today, researchers are exploring ashwagandha supplementation more than ever before,
investigating new ways this small herb can impact the body.

Ashwagandha and anxiety

Adaptogens are herbs that help the body adapt and adjust to stress, and stress reduction is
still ashwagandha’s best known application.

Workplace stress has risen nearly 20% in the past 3 decades, and Generalized Anxiety
Disorder rates continue to rise, particularly among young people. According to the mayo
clinic, common symptoms of anxiety include worry, sweating, insomnia, exhaustion, and rapid
breathing.
Adaptogenic supplementation may provide an alternative to pharmaceutical treatment, as
some studies suggest its effectiveness in reducing moderate to severe anxiety. Even in cases
of chronic anxiety, ashwagandha has been shown to reduce cortisol levels, and boost
individuals’ resistance towards stress.

Ashwagandha and thyroid health

The thyroid is a small, butterfly-shaped gland located in your neck. When the thyroid is off
kilter, it can lead to a host of issues like weight gain, hair loss, and brain fog. Many people with
under or over active thyroids seek alternative herbs to support proper functioning, including
ashwagandha.

While there are few studies on the direct link between ashwagandha and thyroid health, some
researchers highlight the herb’s impact on cortisol levels as a potential benefit.

Stress boosts cortisol production in the body, and chronic overproduction of cortisol can lead
to a set of other health issues. By restoring balance in the stress response, ashwagandha can
aid overall adrenal health. Additionally, a recent study from 2018 in the Journal of Alternative
and Complementary Medicine found that ashwagandha might be beneficial in normalizing
thyroid levels in specific thyroid disorders.

Ashwagandha and depression

The Anxiety and Depression Association of America states that Major Depressive Disorder
affects more than 16 million adults every year in the US, making the disease the leading cause
of disability for people aged 15-44.

Researchers are interested in Ashwagandha’s ability to alleviate the symptoms of depression,

particularly when used in conjunction with other lifestyle changes. While there have been no
conclusive, clinical results, initial studies have yielded positive results. In 2012, a study found
in a randomized, placebo-controlled trial that ashwagandha root improved the ability to deal
with stress. An older study from 2000 also reported ashwagandha to have a positive effect on
mood.

Ashwagandha and cognitive function

Cognitive function is one of the biggest health concerns of older adults - and no fear looms
larger than Alzheimer’s disease. Alzheimer’s is a fatal brain disorder, and the sixth leading
cause of death in the United States according to the Alzheimer’s Association.

The grim reality is that alzheimer’s can’t be stopped or reversed, but its cognitive symptoms
can be alleviated.

A 2017 report studied ashwagandha root's impact on participants with cognitive challenges,
including general memory loss, feeling overwhelmed, and an inability to focus. The study
yielded positive results, showing that after eight weeks the ashwagandha-group reporting
increased feelings of calm and improved focus.W hen compared to placebo, the ashwagandha
group reported more improvements in short-term and overall memory as well as brain
function, attention span, and information-processing speed.

The Alzheimer’s Drug Discovery Foundation notes that while ashwagandha is used to improve
cognitive function, the results available from research are very limited, but promising.

Ashwagandha as cancer treatment

It is important to note that there are no current scientific studies that confirm ashwagandha
to stop cancer.

However, there is a growing body of research on ashwagandha and its cancer fighting
potential. The ASCO Post, a publishing partner of the American Society of Clinical Oncology,
reports: “In preclinical studies, withanolides were found to be effective in arresting growth of
breast, colon, and lung cancer cells16 without affecting normal cells.” Withanolides are
naturally-occurring steroids found in ashwagandha.

Another cancer study done on mice with ovarian tumors used ashwagandha alone and in
combination with anti-cancer drugs. The mice used experienced a 70–80% reduction in
tumor growth, and the spread of cancer to other organs in the body was also limited. Animal
studies are not a substitute for human studies, but they can point us in the right direction for
what to study next.

Ashwagandha and immunity

Ashwagandha is known as one of the most potent immune supporters in Ayurvedic tradition
for people young and old.

University of Michigan Medicine notes that ashwagandha is an immune system stimulant,

helping the body fight off infection. One animal study found that ashwagandha strengthened
the immune system in mice after seeing an increase in white blood cells.

Ashwagandha and stamina

As witnessed by the rise of companies like Hims and Ro, sexual drive is a major health concern
for men, especially as they age.

Medical conditions, stress, and lifestyle all play a role in sexual wellness and function.
Ensuring that the body gets the nutrients it needs is a key player in sexual health for both
men and women. Ashwagandha supports reproductive health and stamina in men by
improving sperm count and semen quality. Its soothing effects on stress are also likely a
factor, according to further research.

But this herb boosts more than just sexual stamina. Ashwagandha also improves
cardiovascular endurance in healthy athletes that are already regularly working out. It is also
associated with increases in muscle mass, muscle strength, and overall strength.

Ashwagandha and blood sugar

With processed sugar everywhere, keeping blood sugar levels in check has never been harder.

Studies show strong support in favor of Ashwagandha helping to regulate blood sugar. A small
study of six individuals with Type 2 diabetes found that ashwagandha effectively reduced
blood sugar levels in the body. Shockingly, the results were comparable to what was
experienced with oral medications.

Another report published in International Journal of Molecular Sciences found that specific
plant compounds - in this case, flavonoids - in the roots and leaves of ashwagandha
successfully helped rats achieve normal blood sugar levels.

All of this is great news for people with insulin sensitivity, and merits a discussion with a
licensed healthcare professional if blood sugar is a concern
licensed healthcare professional, if blood sugar is a concern.

Ashwagandha and arthritis

Arthritis is a chronic problem, which means pain medication needs to be taken long term.
This can often lead to unwanted side effects, and people who suffer from arthritis often seek
treatment solutions with minimum tradeoffs to their health.

Ashwagandha is a long-standing Ayurvedic remedy for arthritis and is usually taken in

conjunction with other herbs like boswellia and turmeric to increase benefits. Ashwagandha
contains steroidal compounds that are beneficial to people with arthritis, and - most
importantly - can taken indefinitely without side effects. U.S. News & World Report notes that
the definitive results for rheumatoid arthritis treatment are inconclusive, but hopeful when
combined with other treatments.

Ashwagandha and heart health

Heart disease is the number one killer of men and women in the United States according to
the American Heart Association, accounting for one out of every seven deaths. Because of
this, heart health is one of the biggest wellness concerns today, and many people are looking
for natural alternatives to help heart health.

A study done by the University of Arizona and published in the World Journal of Medical
Sciences noted the protective antioxidant support ashwagandha offered the heart, in addition
to its anti-inflammatory properties.

The study also noted that ashwagandha use helped bring down blood cholesterol levels. High
levels of blood cholesterol increase the risk of stroke, heart attack, and other cardiovascular
problems.

Ashwagandha and fertility

Stress decreases fertility, which in turn leads to more worries about being able to get
pregnant.

Stress management can help break this cycle. Because ashwagandha is an adaptogen, it is an
ideal herb for assisting in stress response and relief from the persistent worry that
accompanies trying to conceive.
This robust herb also help support the endocrine system, which is a vital component of
healthy reproduction. It enhances endocrine function by relieving adrenal stress.

It isn't just women that ashwagandha helps. Men can also nourish their reproductive
hormones and reproductive functions with ashwagandha. One study found that
ashwagandha’s therapeutic properties supported male infertility treatment.

Which ashwagandha should I take?

If you are going to take an herbal supplement, you want one that is manufactured with the
utmost care, qualitym and potency. Care/of Ashwagandha is sustainably grown in India and
produced using a gentle extraction method that yields the highest concentration available to
nourish your body.

Our ashwagandha is certified organic and non-GMO. Extracted from the plant’s root, only the
healthiest roots that are solid, bright and of the proper mature size are used. After roots are
dried, they are treated with milk for five hours in keeping with traditional preparation.

The active constituents in the roots are gently extracted with water instead of harsh solvents
or chemicals. This respectful extraction method is the result of fourteen years of research and
development and delivers the most concentrated extract in the world. The powder is then
dried, analyzed and shipped to the United States where it is tested and encapsulated.

Care/of Ashwagandha delivers a pure supplement that you can trust, made with minimal
ingredients. In our ashwagandha capsules, you will find the following ingredients:
Ashwagandha Extract, Organic Rice Hull Concentrate, Organic Rice Extract, Hypromellose
(capsule shell), Organic gum arabic, and Sunflower oil.

What are the benefits of ashwagandha for men?

Unfortunately, men are less likely to seek out wellness remedies and practices to improve
their health. That said, ashwagandha is very beneficial two men and an easy way to consume
powerful, plant-based nutrients. As previously outlined above, the benefits of ashwagandha
for men are numerous and include:

Better adaptation to stress

Potentially reduced cortisol levels
Improved cognitive function
Heart health support Se ual function support Supports cogniti e function Increased sperm
Heart health support
Sexual function support
Supports cognitive function
Increased sperm
count
Body weight management

Does ashwagandha increase a man’s height?

A common question about ashwagandha for men is if it increases a man’s height.

Because of its many health and wellness benefits, ashwagandha has a bit of a legendary
reputation. Although it is touted as a tonic that improves the quality of life in Ayurveda, it
does not have the ability to increase someone’s height.

Sorry, guys - it’s just a tall tale :).

What are the benefits of ashwagandha for women?

In addition to helping the body adapt to stress, ashwagandha has many benefits for women
including gentle hormone balancing, and reproductive support. It also assists with improving
mood and supporting cognitive function.

Does ashwagandha cause weight gain?

One question women commonly asked is whether ashwagandha will make them gain weight.

Good news - research demonstrates that the opposite is actually true! Ashwagandha’s calming
properties may help reduce food cravings that are brought on by stress. A clinical study in the
Journal of Evidence-Based Complementary & Alternative Medicine showed that subjects
taking ashwagandha showed reductions in scores on the Food Cravings Questionnaire. The
research further recommend that ashwagandha is effective for body weight management in
adults.

Does ashwagandha have side effects?

One of the main characteristics of adaptogenic herbs is that they do not harm the body.
Opium helps reduce the symptoms of stress too, but we couldn’t call it an adaptogen because
of its obvious negative side effects.

But although ashwagandha should not have side effects, every body is different, and it is
bl d h fid h h ll h
impossible to predict with 100% confidence how one person to the next will react when
taking a new supplement.

Consumer Lab reports the most common side effects in studies reported as headache,
sleepiness, and stomach upset. They also note that ashwagandha may potentially lower blood
pressure and blood sugar, and increase thyroid hormone levels. That is why it is so important
to discuss taking new supplements with a licensed medical practitioner or your personal
physician.

Can ashwagandha be taken on an empty stomach?

Ashwagandha can be taken on an empty stomach and some people find that it works better
that way. It can also be paired with a small snack if you are concerned about discomfort on an
empty stomach.

How long does it take for ashwagandha to start working?

How quickly supplements begin to work in the body greatly depends on other factors in your
life.

There is no magic pill for good health. Supplements can help to nourish your body, especially
in conjunction with other healthy habits. It is essential to eat a balanced diet and get enough
exercise in order for your body to receive the herbal benefits that nature has to offer.

When used in conjunction with a healthy lifestyle, ashwagandha can begin to impact the body
beneficially within two weeks. The quality of your ashwagandha supplement is what will make
the biggest difference. A high-concentration, full-spectrum extract is required to make the
biggest impact in your body. At least 600 mg per day is also recommended to improve your
ashwagandha experience.

Herbalist K.P. Khalsa recommends higher doses for improved results while using
ashwagandha. This is especially necessary for people who regularly engaging in poor diet and
lifestyle h bits and experience elevated levels of stress. Khalsa also notes that continued use
produces the best results.

You cannot take ashwagandha overnight and expect it to start working right away. Most of the
time, it takes a while for herbs and natural ingredients to synergistically work with your body
before feeling any benefit. Depending on your health already, it may take several months to
experience or even notice big changes.

Start taking ashwagandha today

At Care/of, we believe in the power of ashwagandha and all that it has to offer. That’s why we
go through great care to deliver the most potent and carefully extracted ashwagandha
supplement on the planet. Our ashwagandha supplement is suitable for vegans and
vegetarians, and you can feel good about the purity of what we have to offer. After reading
about all that ashwagandha has to offer, why not give it a try?

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