Ashwagandha Powder Benefits: Uses, Dosage, Side Effects & More

In contrast with allopathic medicines, Ayurvedic herbs have multiple benefits and are considered essential for overall well-being. One such herb is Ashwagandha, which literally means “Horse + Smell.”

These days, people have inclined toward Ashwagandha to manage stress, regenerate energy levels, and keep the body healthy in the most natural way.

So, here we will discuss the Ashwagandha powder benefits, its side effects, properties, dosage, and more to help you understand this elixir.

What Are The Major Ashwagandha Powder Benefits?

Ashwagandha is one of the beneficial rasayanas mentioned in Ayurvedic texts and scriptures. Though Charaka Samhita, Sushruta Samhita, and the Vedas, which have indicated its benefits, implicit or explicit, the contemporary studies conducted by top research institutions have been affirming its role in addressing certain health and mental issues.

Here are the 9 most important and sturdy-backed Ashwagandha powder benefits that you should be aware of before consuming it.

1. Anti-Cancer Properties

A 2007 study has inferred that consuming the leaf extracts of this herb shows a positive impact in selectively killing cancer cells. Other studies have also indicated its effect on the treatment of certain types of cancer, such as brain cancer, lung cancer, ovarian cancer, colon cancer, prostate cancer, etc. 

2. Check Neurodegenerative Disease

Some studies, like the one conducted by CSIR scholars, have proved that it provides beneficial results for the treatment of Alzheimer’s, Parkinson’s, and Huntington’s. It is reported to have provided a significant reduction in memory loss and slowed down the rate of worsening of such a disease. 

3. Better Sleep Quality

A 12-week study involving over 50 participants showed that Ashwagandha root extracts are highly beneficial in promoting sleep, especially for those suffering from insomnia. This also translated to a better alertness level during their work hours.

4. Lower Anxiety

In this context, a study conducted at Risk Care Hospital, Thane, Maharashtra, showed the favorable impacts of Ashwagandha on the subjects by lowering their anxiety and stress levels. This indicates that this herb also reduces anxiety and stress levels and hence has been categorised as an adaptogen, i.e., a substance that helps cope with stress levels. A separate study has also derived a positive link between the consumption of this herb and the suppression of schizophrenia.

5. Control Blood Sugar Level

Although there is no direct evidence of Ashwagandha controlling diabetes, some studies like 2015 test tube study derived that it increases insulin secretion and sensitivity in the body.

6. Improves Memory

A 2021 study found that taking Ashwagandha for 90 days improves memory and cognitive power, which ultimately enhances mental capabilities. The study reported a fall in error rate in recalling the information and improving the remembering capacity of the subjects. 

7. Elevates Sperm Count

The most essential Ashwagandha benefits for men are its impact on sperm count. A 2019 Study conducted over 43 male of age 40-70  showed 18% increase in DHEA-S, a sex hormone triggering testosterone production in the body. The herb also improves sperm concentration, semen volume, and sperm motility, together enhancing the sexual abilities of men. 

8. Enhances Physical Performance

Many research analyses have come forth depicting the positive impact of Ashwagandha in improving the physical endurance of athletes. One analysis showed a daily dose of 120-1250mg a day improved strength and elevated oxygen use in the body. While the other analysis went through 5 research studies, which concluded that it improves oxygen consumption in athletes

9. Counter Arthritis

It may also provide relief in rheumatoid arthritis, joint pain, and swelling. Some studies have affirmed its favorable impact on knee joint pain. The Ashwagandha paste is applied to the joints and other areas to check pain and swelling. It can also be consumed in powder form in prescribed amounts. 

Note: There is no concrete evidence of such results. These benefits are derived based on research and studies conducted on a sample of subjects and the phytochemicals possessed by this herb, such as withanolids.

Suggested Read: Turmeric Milk Benefits: Explore the Advantages, Ingredients and Preparation Method of the Herbal Elixir

Ashwagandha Overview

Ashwagandha is called indian genisen or winter cherry. It derives its name from the smell, which resembles the feet of a horse. Ayurveda gives immense weight to it in the treatment of many health issues and in some incurable diseases as well. 

Before going deeper into its nitty-gritty, let’s understand its geographical distribution and scientific details. 

Ashwagandha Scientific Classification And Details

Here is a crisp summary of its scientific classification, its names in different languages, and its chemical ingredients. 

Kingdom	Plantae
Order	Solanales
Family	Solanaceae
Genus	Withania
Species	W. somnifera
Plant Type	Herbal Medicine Herb
Useful Parts	Root and Leaves
Common Names	English -Winter Cherry, Indian Ginseng Hindi -Asgund, Panir Gujarati -Asundha, Ghodaasoda Bengali – Ashwagandha Malayalam -Amukkiram, Pevetti Marathi – Asgund, Asvagandha Odia – Aswagandha Punjabi – Ak, Aksan, Asgund, Asgund Nagori, Isgand Tamil – Amukkasi, Ashuhan Telugu – Ashwagandha Urdu – Asgandhu, Gaori
Chemical Ingredients	Stroidal Alkaloids Withaferin A Withanolide D Withanine Withaniol Anaferin Tropine

Ashwagandha Medicinal Properties and Nutritional Value

Ashwagandha comes with many ayurvedic core factors that drive its properties and medicinal functions. Here are its medicinal and nutrient values that will bring you a deeper understanding of this rasayana. 

Medicinal Properties

Property	Action
Rasa	Tikta, Kasaya, Madhura
Guna	Snigdha, Laghu
Dhatu	Meda, Sukra
Mala	Mutrala
Vipaka	Katu
Virya	Virya- Usna, Vipaka- Madhura
Dosha Action	Kapha Vata Samaka

Nutrient Value (1 Teaspoon)

Nutrients	Quantity
Calories	10
Fat	0gm
Cholesterol	0gm
Sodium	1mg
Protein	0gm
Carbohydrate	2gm
Calcimum	0gm
Iron	1mg
Sugar	0gm
Dietary Fibre	1gm

What are the Forms of Ashwagandha?

Ashwagandha is available in various forms to help users make it easier to consume. Here are the 4 forms in which this herb is available. 

• Powder: The most common form available in the market, which can be taken with milk, honey, water, or ghee.
• Gummies: The Ashwagandha gummies are for those who can’t swallow tablets or don’t like the taste of tablets and powder. However, these are a costlier option than the others.
• Tablets: Ashwagandha tablets are easy to consume when a specific dosage is prescribed. These are generally cheaper than gummies.
• Paste: Its paste form is applied on the joints to relieve pain and swelling and is only prescribed for external use. 

Though general medicines can provide immediate relief, ayurvedic herbs take time to work, but provide sustained results. Considering this, these forms have been developed to simplify their usage in checking different diseases or health ailments. 

Also Read: Fenugreek Seeds Benefits in Ayurveda: Uses, Right Dosage and Best Time to Consume

Research Associated With Ashwagandha

This herb has been keenly researched by scholars in yesteryears, which has led to fruitful inferences about it. The 2 most vital areas of research in this field are as follows. 

Year: 2021

Aim: To understand the impact of the ingredients of Ashwagandha on the human body’s functioning. 

Method: Find and understand the active constituents of Ashwagandha and learn their therapeutic function. 

Outcomes: Ashwagandha is a rasayana, nervine tonic, and an adaptogen. 

Source: Ashwagandha (Withania somnifera) – a herb with versatile  medicinal properties empowering human physical and mental health

Year: 2021

Aim: To understand the effect of Ashwagandha root extract on male and female health. 

Method: 80 healthy subjects (40 male and 40 female) were provided either 300 mg of Ashwagandha or a placebo of the same dosage twice a day for 8 weeks. 

Outcomes: Ashwagandha root extracts were concluded to be safe and posed no toxic impact on the health of all 80 subjects. 

Source: Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers

What is the Right Ashwagandha Dosage?

The recommended dosage of Ashwagandha varies and ranges between 250-1250 mg a day. Also, the prescribed dosage can be taken in a single take or at multiple times, which is to be followed after consulting a physician. 

Generally, a 3-month course of Ashwagandha is prescribed for optimum results, but a longer course may also be suggested, based on the severity of the health issue. 

When to Take Ashwagandha? 

The best time to take Ashwagandha is either in the morning or at night. However, the studies have proved that it impacts differently when taken at different times. 

• Morning: Improves memory, attention, rebuilds physical strength, and overcomes stress and anxiety. 
• Night: Enhances sleep quality and also improves relaxation. 

It is advisable to take it with a meal. Also, consider taking the course for at least 3 months to see results. However, if you are undergoing any medication, please consult your physician before starting its course. 

Who Should Stay Cautious While Consuming Ashwagandha?

Although Ashwagandha benefits for men and women appear alike, some groups of people should not consume it without prior recommendation of a medical professional.  These are:

• Pregnant and breastfeeding women
• Patients with liver ailments
• Those who have just undergone surgery
• The cancer patients 
• People suffering from thyroid and autoimmune conditions. 

What Are The Side Effects Of Ashwagandha Powder?

Ashwagandha powder benefits, as noted above, make it one of the most promising medicinal herbs in Ayurveda. However, it may cause some side effects as well. The prominent side effects encountered by people consuming it are: 

• Diarrhea
• Vomiting
• Drowsomess 
• Abdominal Discomfort
• Low Blood Pressure
• Sedation
• Nausea

It is to be noted that not all these symptoms will appear together. You may encounter any one or 2 of them if Ashwagandha doesn’t suit your body. Furthermore, it may also take a few months to show any impact. 

Considering the long-term impacts, some cases have been reported of an increase in weight and disturbance in thyroid functionality after consuming Ashwagandha for longer periods. 

Ashwagandha is not the only ayurvedic herb with expected side effects. Even the Triphala Churan, used widely for maintaining gut health, can also have a short-term negative impact on health. 

Is Ashwagandha Safe To Consume?

Yes, Ashwagandha is considered safe for healthy adults to consume. However, people suffering from some ailments like kidney or liver dysfunctions or medical situations like pregnancy need to avoid un-prescribed consumption. 

Some people have also raised concerns over it not being regulated by the US FDA. The rationale behind it is that Ashwagandha is a natural herbal supplement, which brings it out of the regulations of the FDA. 

Also, taking Ashwagandha in larger quantities can be detrimental to health. Similarly, the senior citizens need to ensure utmost attention while consuming it, as certain studies have reported that it lowers the blood pressure and may impact the heart rhythms. As the organs become more fragile and sensitive in old age, a small change in organ functioning can leave substantial impact. 

So, some common procedural precautions are to be observed and followed while consuming it. 

1. Stop consumption immediately if feeling unwell. 
2. Senior citizens can check their vitals constantly to detect any adverse impact. 
3. Start with the lowest dosage possible. 
4. Consult a medical professional to opt for the form, i.e., powder, capsule, or gummies.

The Ashwagandha benefits for men and women in old age may also appear differently and at different times. 

Wrap up

Called Sattvic Kapha Rasayana, it is one of the most celebrated herbs in Ayurveda. The mentioned Ashwagandha powder benefits are derived and supported by the research and studies conducted by established institutions. However, if you are undergoing any medication or suffering from any ailment, then make sure to consult a physician and follow the dosage and instructions religiously to get the maximum out of it. 

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