Ashwagandha: All You Need to Know Before You Try It?
As an American, too many times have I gone to the doctor in need of treatment or relief just to be prescribed a bottle of pills. Western medicine, or conventional medicine, is quick to treat symptoms with drugs, yet it neglects the root cause.
The beauty of Eastern medicine and holistic practices is in the fact that no aspect of health goes neglected. Rather than masking symptoms with various medications, Eastern practitioners believe in eating good food and herbal supplementation.
One of the most popular herbal supplements to come from Eastern medicine is Ashwagandha. In this article, we'll discuss what Ashwagandgha is, its numerous benefits, and whether or not it kills your emotions.
What is Ashwagandha?
While Ashwagandha is becoming increasingly popular, many people still don't know what it is or exactly how it functions.
Ashwagandha is an herbal supplement commonly used in Eastern medicine to treat physical and mental complications. This can include sore muscles and aches, all the way to mental health issues like stress and anxiety.
Ashwagandha is also known as Withania somnifera; it can be found in the Eastern hemisphere in countries like India and the Middle East.
Its usage in Ayurvedic medicine, a holistic approach to health, sees Ashwagandha used as an aid to relieve stress, reduce inflammation, and improve immune health.
Ashwagandha is effective in anecdotal cases, but there is a lack of evidence backing up its effectiveness amongst the scientific community.
Ashwagandha also comes with its concerns. Common concerns cited by potential users range from weight gain all the way to loss of emotions.
Does Ashwagandha Kill Emotions?
A frequently cited side effect of Ashwagandha is muted emotions. This is within reason; no one wants to experience life without the highs and lows.
Is there any truth to this claim?
No, Ashwagandha does not kill your emotions. This is an over-exaggeration of Ashwagandha's calming effects on stress and anxiety.
The answer everybody is happy to hear! The notion that Ashwagandha "kills emotions" is blown waaaaay out of proportion.
Ashwagandha is amazing for mental health benefits; many users take it primarily for these reasons. Ashwagandha is an immensely helpful stress reliever, as well as an anxiety reducer.
Some may see this as "killing emotions," but here at Six Pack Center, we prefer to see the glass as half full. You can still feel happy or sad, joyous and full of sorrow - just without the added stress!
Ashwagandha Side Effects
However, beware of other side effects that are very real. Ashwagandha can lead to digestive issues in some users; this includes nausea, upset stomach, diarrhea, and possibly vomiting!
Health Benefits of Ashwagandha?
Ashwagandha is touted as this magical Indian plant that promises to ease all your worries. It has real benefits that outweigh the potential side effects for many. So, why should you consider taking Ashwagandha?
Ashwagandha presents a multitude of potential benefits for users to enjoy. Ashwagandha users claim that the herb helps to minimize stress and anxiety, reduces inflammation and pain in the body, and can even assist in curing insomnia!
Ashwagandha has its downfalls, as everything must. Luckily, its list of benefits is quite long!
Stress and anxiety relief
Kicking off the potential pros of Ashwagandha is the mental health benefits. Now more than ever, mental health is becoming less and less taboo to talk about. It's normal to share about stress, depression, and anxiety, rather than hide it.
That said, depression and anxiety are an epidemic. From 2013 to 2018, major depression cases rose by a whopping 33 percent.
However, with Ashwagandha, users can naturally reduce their cortisol levels and reduce stress. Multiple studies in 2019 confirmed this benefit.
These studies showed that Ashwagandha users not only reduce their cortisol levels (a significant stress hormone), but they experienced lower self-reported stress levels as well.
Next time you're feeling stressed out or anxious about a looming deadline or event, try taking some Ashwagandha! It might just be the answer to your problems.
Reduced inflammation
Another massive benefit of Ashwagandha is its anti-inflammatory properties. For us gym rats, this is a benefit that should not go overlooked.
A study performed in 2000 found that Ashwagandha has anti-inflammatory properties in addition to antitumor and antioxidant properties. I mean, seriously, what's not to love?
Why is reducing inflammation such a big deal? What's so exciting about this?
Well, inflammation from a short-term aspect is a good thing. Working out causes muscle inflammation which is then later repaired with bigger and stronger muscle fibers. The issue arises when inflammation becomes chronic.
For many gymgoers, chronic inflammation plagues them. It can stem from overtraining, poor diet, or even a lack of sleep. Summed up, chronic inflammation is the inability to recover, and therefore an inability to build muscle.
See the big issue? Take some Ashwagandha and avoid these troubles with enhanced recovery.
Improved Sleep
Recovery is crucial to building muscle and gaining strength, as aforementioned. A large piece of the recovery pie is sleep.
Sleep is our greatest tool for muscle growth; in fact, muscle growth and strength gains occur when we sleep, not while we're in the gym.
For those who can't sleep or struggle to achieve high-quality sleep, it can be a real difficulty to add weight to the bar every week!
Taking Ashwagandha offers relief for this issue. According to Sleep Foundation, users of this herbal supplement claim 72% improvements in their sleep quality!
What is The Best Way to Take Ashwagandha?
If you're on board the Ashwagandha train, there are a few different options and supplement portions.
Ashwagandha can be taken in gummy form, through capsules, liquid drops, or in a powder that is mixed with other drinks. The most common dosing size is 500mg twice a day, although taking lower doses may be advisable for those with sensitive stomachs to avoid digestive issues.
Whatever your preferred way to take supplements is, Ashwagandha can accommodate you.
Most commonly, Ashwagandha is taken in capsules or as a powder. Both can be taken with water; with the powder, simply mix it into the water and let it dissolve. If you prefer to throw the powder into a smoothie or protein shake, that works as well.
Other options include liquid drops and gummies, although these are less commonly seen.
In terms of dosing, 500mg twice a day seems to be a safe bet to receive all the great benefits. However, for some, this may be too much.
If you have a sensitive stomach or find you often have intolerances for supplements, start low around 250mg per day and work your way up to the recommended dose.
Is Ashwagandha Water Soluble?
One of the best avenues to take Ashwagandha is through powder form. Can ashwagandha be dissolved in water?
Ashwagandha is partially water-soluble, but not entirely. Ashwagandha is also partially-fat soluble.
Adding Ashwagandha to your drinks is a great way to take the supplement, even if it is not entirely water-soluble.
Luckily, the ayurvedic aid is soluble enough to be consumed in water, although it will not entirely dissolve.
We recommend taking Ashwagandha with some sort of fat as well to truly absorb all the benefits. By drinking water and eating or drinking fats together with the supplement, it is best absorbed.
Bonus tip: black pepper can increase circulation in the body and hence speed up the process of metabolizing and absorbing the supplement!
Is Ashwagandha Alkaline?
Ashwagandha (Withania somnifera) is considered to be an alkaline plant, which means it has an alkalizing impact on the body.
The alkalizing action of ashwagandha is attributed to its high content of alkaloids and minerals such as calcium, magnesium, and potassium. These alkaline minerals may help neutralize acid in the body and promote a more alkaline pH.
Although ashwagandha itself is considered alkaline, its effects on the body might vary depending on the person and the manner in which it is ingested. For example, ashwagandha pills that include additional components or fillers may have a different impact on the body than raw ashwagandha root.
Magnesium and Ashwagandha Together
Yes, you may safely combine magnesium with Ashwagandha. Magnesium is a mineral that aids in the regulation of various bodily activities, including muscular contractions and nerve impulses. It also aids in the maintenance of healthy bones and teeth.
There are certain potential adverse effects to be aware of while taking magnesium and Ashwagandha together, such as stomach upset or nausea, dizziness or headaches, diarrhea or constipation. Before taking any supplements, speak with your doctor to confirm that they will not interfere with any drugs you are taking.
Magnesium might have advantages for bodybuilders since it helps to control muscular contractions and preserve healthy bones and teeth. Consuming magnesium with Ashwagandha may also help enhance energy levels, improve attention and focus, minimize weariness, and even aid in physical workout recovery.
But, before beginning any supplement program, consult with your doctor so that they can advise you on the optimum dose for you personally. It's also a good idea to consult a doctor if you suffer any of the aforementioned negative effects when taking both supplements at the same time. Magnesium and Ashwagandha may be used safely together with correct counsel and care!
Is Ashwagandha Good For Weightlifters?
The question you've all been waiting for. It's blatantly obvious that everyday people can benefit from taking Ashwagandha, but what about weightlifters?
Ashwagandha is great for weightlifters! Ashwagandha's ability to reduce inflammation and improve sleep renders it a powerful tool in weightlifters' recovery arsenal.
As we harped on earlier, Ashwagandha is extraordinary for recovery. Recovery is an essential part of weightlifting, subsequently making Ashwagandha great for lifters.
Additionally, weightlifters can reap all the other amazing benefits as well!