What happens if you take Ashwagandha everyday for 30 days

Have you ever wondered what could happen if you took Ashwagandha every day for 30 days? Well, you’re in the right place!

Ashwagandha, often called “Indian ginseng,” is an ancient herb revered in Ayurvedic medicine for its potential health benefits.

This adaptogenic herb is believed to help the body resist stress and promote overall well-being. 

It’s known for its potential to reduce anxiety, improve sleep quality, and boost energy levels.

Now, let’s look at what happens if you take Ashwagandha everyday for 30 days.

1. Reduced Stress

Ashwagandha is thought to reduce stress primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, the body’s stress response system. 

This complex system regulates the release of cortisol, the primary stress hormone. 

Studies suggest that ashwagandha may help lower cortisol levels by modulating the activity of certain neurotransmitters and hormones involved in the HPA axis. 

This reduction in cortisol can lead to a decrease in the physiological and psychological symptoms of stress, such as anxiety, irritability, and fatigue.

In a randomised controlled study about Ashwagandha, researchers investigated the effects of ashwagandha root extract on anxiety and stress in healthy adults. 

Participants received either 300mg of ashwagandha extract or a placebo twice daily for 60 days. 

The results showed that the ashwagandha group experienced a significant reduction in perceived stress levels and cortisol levels compared to the placebo group.

2. Improved Sleep

Ashwagandha may offer a natural pathway to improved sleep. 

By effectively managing stress and anxiety, key contributors to sleep disturbances, ashwagandha can help individuals fall asleep faster, experience deeper and more restful sleep, and wake up feeling refreshed.

This occurs through various mechanisms, including the potential to lower cortisol levels, the body’s primary stress hormone, and potentially influencing the balance of neurotransmitters crucial for sleep regulation.

A 2021 systematic review and meta-analysis titled “Effect of Ashwagandha (Withania somnifera) extract on sleep” examined the impact of ashwagandha on sleep quality. 

The study, published in PLOS ONE, analyzed data from multiple clinical trials. 

Findings suggest that ashwagandha extract may have a small but potentially significant positive effect on sleep parameters, particularly in individuals with insomnia.

3. Boost athletic performance

Ashwagandha enhances athletic performance by several mechanisms. Studies suggest it can increase muscle strength and size, potentially by influencing testosterone levels and reducing cortisol, the stress hormone. 

By mitigating the negative effects of stress on the body, ashwagandha may also improve recovery time between workouts and enhance overall endurance. 

Additionally, some research indicates that ashwagandha may improve oxygen utilization during exercise, a crucial factor for athletic performance.

In a 2021 review, Bonilla et al. analyzed clinical trials to assess ashwagandha’s impact on physical performance in healthy individuals. Their findings suggest ashwagandha supplementation may be more effective than placebo in improving strength, power, cardiorespiratory fitness, and fatigue recovery. 

4. Improve memory 

Ashwagandha, can significantly enhance memory by alleviating stress and boosting cognitive function. 

Chronic stress can wreak havoc on memory and learning abilities, but ashwagandha works by lowering cortisol levels—the infamous stress hormone. 

This creates a more conducive environment for optimal brain function. Beyond its stress-busting benefits, ashwagandha boasts neuroprotective properties, shielding brain cells from damage and promoting overall brain health, which is essential for maintaining sharp memory and cognitive prowess.

A randomized, double-blind, placebo-controlled trial in 50 adults investigated the effects of Ashwagandha root extract (300 mg twice daily) on memory and cognitive function. After eight weeks, the Ashwagandha group showed significant improvements in both immediate and general memory compared to the placebo group.

5. Reduce inflammation 

Ashwagandha possesses anti-inflammatory properties. Studies suggest it can help reduce the production of inflammatory markers in the body, such as cytokines. 

This anti-inflammatory action may contribute to its potential benefits in various health conditions, including autoimmune disorders and inflammatory diseases. 

However, further research is needed to fully understand the extent and mechanisms of ashwagandha’s anti-inflammatory effects in humans.

How to Take Ashwagandha

Ashwagandha is typically available in capsule, tablet, or powder form. The recommended dosage varies depending on the specific product and intended use. 

It’s generally advised to start with a lower dose and gradually increase it as needed. Some individuals may experience drowsiness, so it’s best to take it later in the day. 

As with any supplement, it’s crucial to consult with a healthcare professional before starting ashwagandha, especially if you have any underlying health conditions or are taking other medications. They can help determine the appropriate dosage and ensure it’s safe for you.

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Conclusion

In this article we looked at 5 benefits you get when you take Ashwagandha supplement for 30 days. If you are interested in trying out a Ashwagandha supplement click here.