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Noogandha

Also known as: Ashwagandha, Indian ginseng, Winter cherry, Somniferum, Withania somnifera

Overview

Ashwagandha, scientifically known as Withania somnifera, is a prominent medicinal herb in Ayurvedic medicine, indigenous to India, Africa, and the Middle East. This adaptogen, primarily sourced from its roots and leaves, contains withanolides—bioactive compounds credited with various health benefits. Traditionally, it has been used to bolster resilience against stress and has shown promise in enhancing physical performance, alleviating anxiety, and facilitating recovery after strenuous exercise. Systematic reviews and meta-analyses have indicated a growing research backing its effects, although some studies face limitations such as small sample sizes. Regardless, Ashwagandha remains a preferred natural option for promoting both mental and physical well-being.

Benefits

Ashwagandha is associated with numerous evidence-supported benefits. It has shown significant improvements in physical performance, with a mean difference of 3.00 in VO2max and a standardized mean difference of 0.68 in strength and power metrics. A comprehensive meta-analysis reported significant reductions in fatigue (-1.17) and notable decreases in anxiety and stress with standardized mean differences of -1.55 and -1.75. Athletes generally gain the most, often using doses between 330 to 1000 mg/day, while the general population may observe improvements with 300-600 mg/day. It is important to interpret these findings carefully, as the significance of effects may vary across individuals.

How it works

The therapeutic effects of Ashwagandha are largely attributed to its withanolides, which play a crucial role in modulating stress responses by interacting with the hypothalamic-pituitary-adrenal (HPA) axis. This interaction helps lower cortisol levels, potentially enhancing mood and supporting the nervous system. Additionally, withanolides influence inflammation and oxidative stress pathways, which are vital for improving physical performance and recovery. There is also emerging evidence of Ashwagandha’s neuroprotective properties, contributing to greater resilience in physiological functions.

Side effects

Ashwagandha is generally regarded as safe and well-tolerated, with adverse effects being rare. Gastrointestinal disturbances may impact fewer than 5% of users, and rare side effects are reported in less than 1% of cases. Caution is advised for individuals on medications affecting the HPA axis and it is contraindicated for pregnant or breastfeeding women due to insufficient safety data. People with autoimmune diseases should also exercise caution due to Ashwagandha’s potential immunomodulatory effects. While side effects are uncommon, it is wise for users to evaluate their health circumstances and consult healthcare professionals prior to use.

Dosage

Dosage of Ashwagandha varies based on health goals. For reducing stress and enhancing physical performance, a typical daily dose is in the range of 300-330 mg, while higher dosages between 330-1000 mg/day are recommended for optimizing physical performance. General anxiety and stress reduction benefits can be seen with dosages of 300-600 mg/day. Although upper dosage limits are not firmly established, some research has tested doses as high as 12,000 mg/day without significant adverse effects. For best results, consistent daily intake is suggested, with increased bioavailability when taken alongside food. Ashwagandha is available in different forms, such as capsules and concentrated extracts with high withanolide content.