Ashwagandha Benefits - What the Science Says

What is Ashwagandha?

Ashwagandha is a plant used in traditional Indian medicine: Ayurveda. Science has confirmed the properties of the ground powder prepared from the roots and berries of the plant: the churns: the basis – the content of unique phytonutrients. The direct benefits of the ashwagandha plant are the reduction of the levels of the stress hormone cortisol and the ability to delay the body’s aging processes.

According to Ayurveda, Ashwagandha is a means for the complete rejuvenation of the body. The Ashwagandha plant is an analog of ginseng in traditional Chinese medicine. The standard way to consume it is to prepare a sweet infusion with milk and ghee butter. The ideal is to drink infusions regularly for 1-2 weeks.

It is one of the best natural supplements for arthritis and anti-aging muscles with proven benefits. It is also effective in regulating anxiety and bipolar behaviors. According to Ayurveda, this applies mainly to thin people (ectomorphs) with a propensity for excessive pressure.

Ashwagandha Benefits – What the Science Says

Several studies have confirmed that one of the benefits of Ashwagandha is in reducing anxiety levels in humans (1) (4), and the ability of Ashwagandha to increase the quality of sperm in men has been shown. As well as to treat insomnia, bronchitis, and muscle aches.

In addition, another of the benefits of Ashwagandha is to act as a natural antidepressant since the plant can influence the level of the hormones serotonin and dopamine².

Studies suggest that it can regulate blood sugar levels (if not combined with sugar) and normalize blood pressure. In some cases, an increase in testosterone and an improvement in sexual desire in men have been confirmed³.

Ashwagandha benefits women

It is recommended that women take Ashwagandha combined with Shatavari. To see the results, the long-term use of the infusion of these plants is recommended (4-5 months in a row).

Its effects have been confirmed in normalizing estrogen metabolism and the menstrual cycle and counteracting the development of uterine fibroids, endometriosis, and mastopathy.

Is Ashwagandha good for the immune system?

Remember that since ancient times, Ashwagandha was used not as a supplement to lose weight nor as a sedative or substitute for sleeping pills. But as a means to rejuvenate the body. Currently, science recommends Ashwagandha to achieve body weight gain in people suffering from chronic stress. (5) In fact, it has been confirmed the improvement of appetite strengthens the immune system and better values ​​in the body mass index.

Take Ashwagandha in combination with other powders. For example, Brahmi or turmeric is good for improving cognitive functions. Shatavari stimulates the female sexual system. Also, the powder can be used in the form of masks on the scalp to stimulate hair growth.

Contraindications and possible damages

Ashwagandha is considered a dietary supplement and not a medicine. The use of Ashwagandha Churn for two consecutive months is deemed safe.

Although to date, there is no consistent evidence to confirm the contraindications of Aswagandha, there is some evidence that it should be avoided in the case of:

  • Pregnancy and breastfeeding.
  • People are taking diabetes medications.
  • People taking immunosuppressive medications
  • Treatment with sedative medications
  • for stomach ulcers
  • Surgical interventions

How to take Ashwagandha home?

According to Ayurveda, Ashwagandha should be used in people with a predominance of Vata dosha (the equivalent of an ectomorphic body type ), which can help gain body weight and balanced metabolism.

Ashwagandha powder has a slightly bitter taste, so adding it to juices or smoothies with almond milk is recommended. You can also add a teaspoon of honey to balance the aftertaste.

According to Ayurveda, the ideal is to prepare a powder paste with the addition of ghee butter and natural honey. This is the best way to absorb the phytonutrients and enhance the benefits of Ashwagandha.

This way of preparing it is called Ashwagandha Rasayana. The texture should be similar to marmalade and brown. It can also be designed in the form of a milk broth with honey. It is due before meals or an hour after; the ideal is twice a day.

Recipe to make Ashwagandha at home:

Heat 100-200 ml of milk in a saucepan without boiling. Add a teaspoon of ghee oil, mixed with ½ or 1/3 teaspoon of Ashwagandha powdered natural honey or a teaspoon of muscovado sugar optional: add Brami, Google, Tribulus or Shatavari, or cinnamon to taste.


  • Ashwagandha is a powder prepared from the roots of a plant native to Southeast Asia. It is traditionally used as a rejuvenating tonic according to Ayurvedic medicine.
  • According to science, the powder prepared from the roots of the plant can improve the body’s metabolism and normalize sexual desire in men and women.
  • Just as the benefits of Ashwagandha have been confirmed in reducing cortisol levels; and a moderate effect in lowering blood insulin levels.
  • While it is considered a safe, natural supplement, Ashwagandha contraindications are for pregnant women, taking medications for diabetes, immunosuppressants, psychotropic drugs, or stomach ulcers.

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