Ashwagandha Herb Profile & Stamina Smoothie Recipe

The root of the ashwagandha plant has a very strong horse-like odor. Its namesake is also owed to the fact that Ashwagandha bestows ‘stallion strength’. Ashva (aśva, अश्व) is the Sanskrit word for a horse, one of the significant animals, finding references in the Vedas as well as later Hindu scriptures.  Wikipedia

This article may contain affiliate links. If you purchase something through one of my links I may earn a small commission at no additional cost to you. Read the full disclaimer HERE

Tidbits About Ashwagandha 

The scientific name for ashwagandha is Withania somnifera. 

One of the most revered herbs in Ayurvedic healing, ashwagandha has been used in India for an astonishing 5000 years, traditionally being prescribed as a nerve tonic and adaptogen. While it’s known to help bolster the immune system after illnesses, chemotherapy, and surgery, it’s also renowned for its ability to lower cortisol levels making it highly effective as a remedy for anxiety and stress. Additionally, this ancient herb increases energy and improves concentration.

Adaptogen

Ashwagandha is classified as an adaptogen, meaning it assists the body in stabilizing physiological processes and promotes homeostasis. In Ayurvedic medicine Ashwagandha is classified as “Ramayana” meaning it helps defend your body against environmental factors and disease, slow down the aging process, and promote physical and mental health.

Nightshade Family

Ashwagandha is of the nightshade family of plants. Close relatives include tomatoes and tobacco. It comes from a low-growing shrub with oval leaves and yellow flowers bearing red fruit. It’s native to dry regions of the Middle East, North Africa, and India. Today you can find it being grown in milder climates also, including the United States, where it prefers dry stony soil with full sun to partial shade.

Ashwagandha is referred to as ‘Indian Ginseng’ because of its rejuvenating properties but it is unrelated to ginseng.

Being highly nutritious ashwagandha contains many useful medicinal chemicals with active components including alkaloids (isopelletierine, cuseohygrine, anaferine, anahygrine, steroidal lactones, and saponins.

Nutrition Information:

(Home Science Journal) per 1000 milligrams of the dried root

• 2.5 Calories
• .04 grams Protein
• .05 grams Carbohydrates
• .032 grams Fiber
• .03 grams Iron
• .02 grams of Calcium
• .08 grams Carotene
• .06 grams Vitamin C

Ashwagandha is jam-packed with antioxidants and flavonoids including glutathione which is a powerful antioxidant helping your body rid itself of damaging free radicals.

Benefits of Ashwagandha

Reduces Stress, Anxiety and Depression

While the jury’s still out on the reduction of depressive symptoms, ashwagandha has been proven to reduce stress and anxiety in several studies. One such study proved no serious side effects were noted and the results clearly showed that after 60 days there was a significant reduction in the scores on all the stress-assessment scales. (1)

Another study of patients with anxiety disorder clearly showed that 88% had significant improvement of anxiety symptoms at the 6-week mark.

Ashwagandha Can Lower Cortisol Levels

Cortisol is a stress hormone that can become elevated due to extended periods of chronic stress. We evolved to excrete cortisol during primal times to be able to run from tigers or other life-threatening circumstances. When cortisol gets turned on blood flow automatically goes to the areas of our bodies that are useful in avoiding danger.

Today we no longer have to run from tigers and bears. Instead, our cortisol levels get elevated due to work stress and other stressors that are common in our modern-day lifestyles. A study was done and verified that serum cortisol levels were substantially reduced in the Ashwagandha group, relative to the placebo group. (2)

Boosts Testosterone & Increases Fertility in Men

Woo Hoo guys, this one is for you. This study was done on rats using Mucuna, Ashwagandha, and Tribulusand. These herbs were found to be enhancers of sexual health and increased sex drive and had impressive results in follicle growth as well. Ashwagandha has been used for centuries in Ayurveda medicine as an aphrodisiac and enhancer of sexual health. (3)

Ashwagandha Has Anti-Cancer Properties

Animal and test-tube studies have found that ashwagandha helps induce apoptosis, which is the programmed death of cancer cells. Ashwagandha is rich in chemicals potentially useful for the prevention and treatment of cancer. 

While the molecular mechanism underlying this cytotoxicity remains elusive, withaferin, which is a major bioactive component of ashwagandha,  induces cell death (apoptosis/necrosis) in multiple types of tumor cells. This study shows that: 

“Withaferin A Induces Cell Death Selectively in Androgen-Independent Prostate Cancer Cells but Not in Normal Fibroblast Cells”

Other promising results have been shown in breast, lung, stomach, and colon cancer. Ashwagandha also helps the body to produce more white blood cells and is a good complement to traditional cancer treatment protocols. (4)

Improves Memory and Brain Function

Ashwagandha contains powerful antioxidants that destroy free radicals protecting the brain from cell degeneration, which can be a leading cause of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Results from a study done on the brains of middle-aged and old APP/PS1 Alzheimer’s disease transgenic mice showed improvement in brain function and reversal in behavioral deficits and plaque load.

Ashwagandha has been shown to improve memory, information processing speed, attention, and overall mental skills. (5)

Increase in Muscle Mass and Strength

Ashwagandha has calming and energizing properties on the brain. This is also true for the rest of the body, suffice it to say that adding ashwagandha to your training protocol will result in better workouts and enhanced physical endurance. Expect to notice the best results about 8-12 weeks after adding Ashwagandha to your diet.

Bench Press More

Over time you will notice a marked increase in muscle mass and stamina with using this ancient herb. An 8 Week randomized, double-blind, placebo-controlled clinical study resulted in significantly greater increases in muscle strength on the bench press exercise in the Ashwagandha group, in addition to significantly greater muscle size increase at the arms and chest. (6)

Ashwagandha Balances Blood Sugar 

While there is compelling evidence suggesting that ashwagandha is beneficial in balancing blood sugar I’d like to remind you that if you are suffering from Type 1 Diabetes you should definitely use caution before incorporating this herb into your diet.

Type 1 Diabetes is an autoimmune condition that can react negatively to nightshades. That being said, this adaptogenic herb shows promise in improving insulin sensitivity and reducing inflammatory markers. Therefore, it’s a good addition to your diet if you are pre-diabetic or Type 2 diabetic, which is a condition of poor lifestyle and dietary choices. 

How to Take Ashwagandha

There are several ways to take Ashwagandha. You can take it in capsule form, add the dried powder to smoothies and baked goods or take it as a tincture. Ashwagandha doesn’t taste very good so incorporating it into cookies and smoothies helps to mitigate the strong flavor. Tinctures are highly concentrated and easy to throw down in a shot of juice if you just want to get it in there.

How much should you take?

Hmmm, a tablespoon of the dried powder, a dropper full of the tincture, or a couple of capsules should do the trick. Start with 300-500 milligrams per day and see how you do. You can increase your dosage over time to up to 1500 milligrams a day if all’s well.

You can find Ashwagandha in all its forms online and in health and vitamin stores. Here are a few links for trusted products on Amazon.

Ashwagandha benefits so many of the body systems, including the immune, neurological, endocrine, and reproductive systems. A shortlist of its impressive benefits are:

• Reduces Stress, Anxiety, and Depression
  
• Lowers Cortisol Levels
• Boosts Testosterone & Increases Fertility in Men 
• Anti-Cancer Properties
• Improves Memory and Brain Function
• Boosts Immune Function
• Increases Muscle Function and Endurance
• Balances Blood Sugar

Ashwagandha can be an excellent addition to your healthy life protocol. Try incorporating some in your diet today and see how you feel. You should get good results with reduced stress and anxiety and feel overall more invigorated.

For a FREE printable version of this information go HERE

You may also like:

• Burdock Herb Profile – Lovin’ on Your Liver
• Calendula – The Sunshine Flower
• For Healthy Blood Circulation, Mental Cognition & More Turn to Gingko Biloba + DIY Tincture Recipe
• Horse Chestnut for Strong Blood Vessels and Anti-Aging
• Gotu Kola, the Longevity Herb
• Resources for Sustainable & Responsible Food
• Health Benefits of Cinnamon You Need to Know

If you like this article and want a pdf version to save click HERE.

Precautions

• Do not use ashwagandha if you are pregnant or breastfeeding. During pregnancy, ashwagandha is likely unsafe and may potentially cause miscarriages. Be safe and avoid using while breastfeeding as well because not enough is known at this time about safety in this instance.
• If you have high or low blood pressure take caution. Ashwagandha might decrease blood pressure and cause your blood pressure to go too low. If you have high blood pressure and are taking medications to regulate your blood pressure ashwagandha could likely interfere with your numbers as here well.
• Ashwagandha may lower blood sugar. This could prove to be problematic if you are taking medications to regulate your blood sugar and could potentially send your numbers too low. If you have diabetes monitor your numbers closely.
• Ashwagandha may slow down the central nervous system so if you have an upcoming surgery discontinue use of ashwagandha at least 2 weeks before your scheduled surgery. Healthcare practitioners have a concern regarding coupling herbal remedies with the use of anesthesia and other medications during and after surgery.
• Ashwagandha potentially raises thyroid hormone levels. If you have a thyroid condition or are on thyroid medications avoid ashwagandha.
• Immune system activator. If you suffer from an autoimmune condition understand that ashwagandha can stimulate the immune system. Pay close attention to your body’s reaction if using or consider avoiding the use of ashwagandha.
• Don’t use ashwagandha if you suffer from a stomach ulcer. (7)

If you found this post useful please share the love by sharing it on social media. I love feedback and comments so feel free to comment below!

Disclaimer

The use of herbs is a time-honored approach to bolstering and strengthening the body and as a natural, chemical-free way to treat disease. Always keep in mind that herbs can trigger side effects and interact with supplements, medications, or other herbs. Herbs should be taken with care, under the supervision of a qualified herbalist or doctor well versed in the field of botanical medicine.

I am not a doctor and do not claim to be. I am a seeker of pure, healthful living. Always talk with your doctor or qualified health care professional before taking any herbal remedies to ensure safety, especially if you are already on medications. The information on this website has not been evaluated by the Food and Drug Administration. None of these statements are intended to diagnose, treat or cure any disease. Always consult with your medical practitioner or other qualified healthcare provider.