5 Proven Health Benefits of Ashwagandha for Women
Ashwa-what? Yes, Ashwagandha sounds like a complex unfamiliar substance but there are actually quite a few benefits of ashwagandha for women and men.
Ashwagandha is growing in popularity in the western world. And it has been used for thousands of years in Ayurveda, which is Indian medicinal practice.
As an adaptogen, ashwagandha adapts the body’s response to stress and stabilizes unbalanced body processes. It is also a tonic meaning it invigorates the body and increases well-being.
Knowing the good, the bad, and the ugly of anything you are planning to consume is important. More importantly, understanding how it affects you will give you the most personalized results of efficacy.
What’s in this post?
- Benefits of Ashwagandha
- Types of Ashwagandha
- When to Take Ashwagandha
- Ashwagandha Dosage
- How to Take Ashwagandha
Also Known As: Withania somnifera, Indian Ginseng
Benefits of Ashwagandha for Women
Most western scientists would agree Ashwagandha needs more large clinical trials for concrete evidence of the benefits of ashwagandha.
With that being said, it doesn’t mean that ashwagandha cannot give you great benefits. Many of the benefits of ashwagandha for women are also applicable to men.
Supplements are not regulated by the FDA to enter the market so finding a quality product from a credible brand is important.
This best brand guide for ashwagandha is a clear guide on what to look for and links to 6 top products to consider.
1. Lower Anxiety
According to a systematic review of human trial results, the majority of studies conclude
This is especially true when referring to social anxiety and stress-induced anxiety.
If you are interested in exploring other herbs that help with anxiety, this article has 33 herbs and supplements hand-selected for there anxiety-relieving abilities.
2. Decrease Cortisol
Cortisol is often referred to as the “stress hormone” and spikes when the body or mind is under stress. Ashwagandha significantly lowered cortisol levels in multiple trials that measure the levels before and after use. (2)
The reduction of cortisol was significant compared to other supplementation. Cortisol can be beneficial in some circumstances but generally speaking high levels lead to more stress, anxiety, and chronic illness.
3. Reduce the perception of stress
There is actual stress, for instance when your body is lifting weights or fighting a cold. Actual stress is mostly identical for everyone and is considered a physical stressor on the body.
Perceived stress, on the other hand, depends on how you think or feel about a situation. Perceived stress is primarily subjective to individuals.
Ashwagandha has been shown to lower perceived stress levels during stressor tests during trials. (3)
4. Reduce feelings of Fatigue
Fatigue can be a side effect of being over stress. If your perception of stress and anxiety has lowered than it is likely that your perception of fatigue has lowered.
Ashwagandha also acts as a tonic, which invigorates and stimulates the body in a positive way. (4)
5. Increase neuron growth
Some components of ashwagandha have shown, in studies
Types of Ashwagandha
There are two primary patented and highly studied versions of Ashwagandha. The percentage of withanolides are an important active ingredient in Ashwagandha that makes these two versions stand out.
Many Ashwagandha products or mixes on the market do not list the percentage of withanolides in the product. This presents difficulties when determining how effective a product may be.
The two patented versions of ashwagandha are KSM-66 and Sensoril.
Both of these versions have a standardized level of withanolides. Many products only contain around 2.5% withanolides. Clinical trials state in order to act as a tonic you need 5% or more. (6)
KSM-66
KSM 66 ashwagandha contains a standard 5% withanolides. The main ksm66 benefits are for relieving mild stress without making you sleepy.
Manufacturers of KSM-66 are staying as true to the natural ratios of withanolides represented in the plant as possible. This product is right for you if you do not want to get lethargic after supplementation.
Sensoril
Sensoril ashwagandha is another tested form of ashwagandha that has a standard 10% withanolides.
The main goal when developing this product was to produce a substance with a very high amount of withanolides. The main sensoril benefits is for people with high-stress levels that are looking for a heavy calming effect.
If you are looking to purchase ashwagandha, this ashwagandha brand guide is a great place to start.
Side Effects of Ashwagandha
Ashwagandha is generally a safe substance. In very large amounts, ashwagandha can cause upset stomach, nausea, diarrhea or vomiting. (7)
Regardless, you should be aware of the safety information of the supplement company you purchase from.
The FDA does not as heavily regulate supplement companies. Therefore there is a higher chance of having unsafe levels of other toxins compared to conventional medicine.
This best brand guide has done the hard work for you to find credible brands with high quality products.
Women who are pregnant should avoid taking ashwagandha. It is also a good idea to make your doctor aware of your supplementation,
Ashwagandha Dosage
Dr. Weil, a leading doctor in integrative medicine practice, suggests a dosage of 500 mg of an extract standardized to 2.5-5% withanolides for desired effects.
Studies also show that there 300 mg daily is an effective dosage. Follow the dosage suggestion on the product label.
How to Take Ashwagandha
Ashwagandha comes in a powder or capsule. The powdered form can have an unpleasant taste if not mixed well with something else.
Similar to SSRI’s, it generally it takes about two weeks of consistently taking ashwagandha to notice effects. Since it does not have immediate effects, this makes it a safer option for people with a history of substance abuse.
Ashwagandha FAQ
Ashwagandha is used to reduce stress and anxiety, reduce fatigue, and increase neuron growth in both men and women.
Ashwagandha is generally safe but in large doses can cause diarrhea, upset stomach, and vomiting.
Dr. Weil suggests a dosage of 500 mg of an extract standardized to 2.5-5% withanolides for desired effects.Studies also show that there 300 mg daily is an effective dosage.
Yes, certain types of ashwagandha even promote sleep depending on the percentage of withanolides in the product.
[…] Ashwagandha is an ancient medicine used in Ayurveda medicine and has been shown through clinical trials to improve resistence to stress. It is a multi-faceted herb that has the ability to reduce anxiety, lower stress and increase a sense of well being. It can be consumed in a capsule or in powder form. […]