Quick version
The scientific name of Ashwagandha is Withania somnifera. It has gained popularity due to its many reported health benefits, such as reducing stress and improving sleep.
What is Ashwagandha good for?
Thanks to its adaptogenic properties, a supplement with Ashwagandha can help the body manage stress and increase resilience to physical and mental challenges. Some common areas where Ashwagandha may be beneficial include:
- Stress and anxiety: Studies show that Ashwagandha can lower levels of the stress hormone cortisol, helping to alleviate stress and anxiety.
- Sleep: Due to its relaxing properties, Ashwagandha can help with insomnia and promote deeper sleep.
- Energy production: By reducing fatigue and increasing physical endurance, Ashwagandha can be beneficial for individuals with chronic fatigue.
- Immune system: Ashwagandha is believed to strengthen the immune system by stimulating white blood cells.
- Muscle growth and recovery: It has been shown to increase muscle mass and strength, making it popular among athletes.
- Blood sugar: Studies suggest that Ashwagandha can help regulate blood sugar levels by improving insulin sensitivity.
However, despite several potential health benefits, research has shown that Ashwagandha can affect thyroid hormones and sex hormones. This means that people with sensitive hormone balances or thyroid issues should exercise caution.
When should you take Ashwagandha?
You can take the supplement at any time of the day, but depending on the desired effect, these guidelines can be followed:
- In the morning: If you want to boost energy levels and focus, it may be suitable to take Ashwagandha in the morning.
- In the evening: To promote relaxation and sleep, it is best to take it near bedtime.
Ashwagandha is available in various forms, including capsules, powder, or tea. The dosage varies between different products and individual needs, but 250–500 mg per day is typically recommended.
Can you buy Ashwagandha at pharmacies?
Yes, in Sweden, Ashwagandha is available as a supplement in some pharmacies and can also be purchased in health stores, both in physical locations and online. Be sure to choose products from reputable manufacturers that can guarantee high quality and purity, as supplements are not always subjected to the same rigorous controls as medications. Consult a doctor or pharmacist before use, especially if you are taking other medications or have underlying health conditions.
Ashwagandha and high blood pressure
Some studies suggest that Ashwagandha may have a mild blood pressure-lowering effect, which could be beneficial for people with slightly elevated blood pressure. However, it is crucial to consult your doctor before starting Ashwagandha if you have high blood pressure, as it may enhance the effects of medication and cause low blood pressure.
Side effects of Ashwagandha
While Ashwagandha is said to have many benefits, a supplement may cause certain side effects, especially at high doses or with long-term use:
- Digestive issues, such as nausea and diarrhea.
- Dizziness and headaches.
- Allergic reactions in sensitive individuals.
- Possible hormonal effects, such as increased production of thyroid hormones.
If you are pregnant, breastfeeding, or have a autoimmune disease, you should avoid using Ashwagandha without consulting your doctor first.
Find the underlying cause of your symptoms
Although Ashwagandha is a powerful adaptogen that can provide many potential health benefits, such as reduced stress, improved sleep, and increased energy, there may be underlying causes for your symptoms. For example, vitamin deficiencies and anemia can cause fatigue and low energy, as can high blood sugar. Issues such as irregular menstruation, low libido, joint problems, and recurring infections, which are often treated with Ashwagandha, could stem from conditions like rheumatism, chronic inflammation, or hormonal imbalances.
It might be a good idea to test your blood values through a health check or specific markers to find the root cause of your symptoms. Many times, these can be reduced or even eliminated through diet and lifestyle changes.
