Ashwagandha is a small shrub, also known as “Indian winter cherry” or “Indian ginseng.” Its roots and leaves are used to make ashwagandha powder or extract. Ashwagandha has been used as an herbal remedy for centuries.
Ashwagandha is a small shrub, also known as “Indian winter cherry” or “Indian ginseng.” Its roots and leaves are used to make ashwagandha powder or extract. Ashwagandha has been used as an herbal remedy for centuries. Praised for its potential medicinal benefits and it is central in Ayurveda, a traditional Indian system of medicine.
Ashwagandha is one of the most popular adaptogens for several reasons. These powerful herbs are thought to counteract stress in the body and improve overall health.
There are 4 key benefits that ashwagandha can have on our mind and body. Let’s get into them:
Reducing stress and anxiety. Ashwagandha is most known for its positive impact on managing stress and anxiety, and there’s research to back it up. In one study participants who received ashwagandha instead of a placebo saw a 41% reduction in anxiety levels after taking ashwagandha for 60 days. Other research has concluded ashwagandha can help improve a person’s resistance to stress and quality of life. Cheers to that!.
Improving sleep quality. Raise your hand if you get enough sleep (anyone?). Ashwagandha might be able to help with that. Research finds that taking ashwagandha can lead to a significant increase in quality of sleep and mental alertness when you’re awake. One trial found participants who received ashwagandha reported a 72% increase in sleep quality. Better sleep can lead to better overall health. Sounds like a win-win.
Boosting athletic performance. Athletes, listen up. One major review that looked at results from 13 different studies found that ashwagandha helped improve strength, power, and cardiorespiratory fitness in athletes. Ashwagandha also aided in reducing fatigue and optimizing recovery. Researchers think this is thanks to its antioxidant properties. Time to hit the gym!
Promoting brain health. Ashwagandha might be helpful for our brains. Studies show the compounds in ashwagandha have a neuroprotective effect and can help protect brain cells from oxidative stress and promote brain health. Yup, ashwagandha is literally brain food.
You can find ashwagandha in supplemental form or use it as a functional ingredient in cooking or baking (always talk to your healthcare provider before beginning any type of supplement regimen). In the kitchen, add small amounts of ashwagandha to recipes like energy bites, smoothies, or lattes (it has a strong taste so a little goes a long way).
Sources
Carolina Schneider, MS RD
Nutritionist
Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.
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