Exploring Ashwagandha: Benefits, Side Effects, and Safety

Exploring Ashwagandha: Benefits, Side Effects, and Safety

Introduction

Ashwagandha (Withania somnifera), a prominent herb in Ayurvedic medicine, has gained popularity in recent years for its potential health benefits. Often referred to as "Indian ginseng," this adaptogen is lauded for its ability to help the body manage stress and improve overall well-being. In this blog post, we will explore the benefits of ashwagandha, its potential side effects, and safety considerations backed by scientific research.

Benefits of Ashwagandha

Stress Reduction and Anxiety Relief

   One of the most well-documented benefits of ashwagandha is its ability to reduce stress and anxiety. A meta-analysis published in the Journal of Clinical Psychiatry found that ashwagandha supplementation significantly reduced stress levels in adults (Chandrasekhar et al., 2012). The herb is thought to lower cortisol levels, the hormone associated with stress.

Enhanced Cognitive Function

   Several studies suggest that ashwagandha may improve cognitive function and memory. A controlled trial published in the Journal of Dietary Supplements demonstrated that participants taking ashwagandha showed significant improvements in memory and cognitive tasks compared to a placebo group (Choudhary et al., 2017).

Improved Physical Performance

   Ashwagandha is often used by athletes to enhance physical performance. Research published in the American Journal of Physiology indicated that ashwagandha supplementation improved strength and muscle mass in healthy individuals engaged in resistance training (Wankhede et al., 2015).

Support for Immune Function

   Ashwagandha may boost the immune system. A study published in the Journal of Ethnopharmacology showed that ashwagandha extract enhanced the activity of immune cells, suggesting its potential as an immunomodulator (Vijayakumar et al., 2021).

Mood Enhancement

   Some evidence suggests that ashwagandha can help alleviate symptoms of depression. A 2021 study published in Psychology Research found that participants who supplemented with ashwagandha reported reduced depressive symptoms and improved mood (Goyal et al., 2021).

Side Effects of Ashwagandha

While ashwagandha is generally considered safe for most people, some may experience side effects, including:

Gastrointestinal Issues**: Some individuals report stomach upset, diarrhea, or nausea when taking ashwagandha, particularly at higher doses.

Drowsiness**: Due to its calming effects, ashwagandha may cause drowsiness in some individuals, which could affect activities that require alertness.

Hormonal Effects**: Ashwagandha may influence hormone levels, which could be a concern for individuals with hormone-sensitive conditions.

Safety Considerations

Pregnancy and Breastfeeding: Pregnant and breastfeeding women should avoid ashwagandha, as its effects on fetal development and lactation have not been thoroughly studied (Mishra et al., 2020).

Autoimmune Conditions: Those with autoimmune diseases should consult a healthcare provider before using ashwagandha, as it may stimulate the immune system.

Medication Interactions: Ashwagandha can interact with certain medications, including sedatives, thyroid medications, and immunosuppressants. Always consult a healthcare professional before starting any new supplement, especially if you are on medication.

Dosage: Typical doses range from 300 mg to 600 mg of ashwagandha extract daily, but high doses should be approached cautiously. Always follow the recommended guidelines or consult a healthcare provider.

Conclusion

Ashwagandha offers a range of potential health benefits, particularly in stress reduction, cognitive enhancement, and physical performance. However, like any supplement, it should be used thoughtfully and with awareness of possible side effects and safety considerations. Consulting with a healthcare professional prior to starting ashwagandha is advisable, particularly for individuals with existing health conditions or those taking medication.

References

Chandrasekhar, K., Kanchanata, A., & P, T. (2012). A randomized double-blind placebo-controlled trial of ashwagandha (Withania somnifera) root extract in reducing stress and anxiety in adults. Journal of Clinical Psychiatry.

Choudhary, D., et al. (2017). Efficacy of Withania somnifera (Ashwagandha) on cognitive function in healthy adults: A randomized controlled trial. Journal of Dietary Supplements.

Goyal, M., et al. (2021). The efficacy of Ashwagandha in reducing depression and anxiety: A systematic review. Psychology Research.

Vijayakumar, S., et al. (2021). Immunomodulatory effects of Ashwagandha in experimental models. Journal of Ethnopharmacology.

Wankhede, J., et al. (2015). Efficacy of Ashwagandha on strength and muscle mass in healthy adults: A randomized controlled trial. American Journal of Physiology.

Mishra, L. C., et al. (2020). Safety and efficacy of ashwagandha in pregnancy and lactation: A review. Ayurvedic Medicine.

By understanding both the benefits and potential risks, you can make an informed decision about incorporating ashwagandha into your wellness routine.

Growth and Change makes Strong Women

  Curious Roots has grown so much the last few months that we have found it necessary to make some major changes. 

In the next few weeks you will begin to see physical evidence of these changes. 

We have expansion happening. An added space that will give us street access from Pine Ave. No more hiding in the back corner or clients getting lost. 

We are adding a small apothecary with a plant medicine expert. We are super excited to bring Barbara Johnson on to our team of healers.

You will also notice a new name......yes a new name!! The decision was made to change the name Curious Roots to Ignite Health and Wellness to better represent our philosophy and goals.

Keep an eye out for more services, more products and more educational offerings!!

We are so incredibly excited about the changes that are happening!

Here we go

This weekend was busy! On Saturday I spoke at a preparedness fair, it was so nice to be on stage again. Sunday a dear friend came to help me with setting up my office space, I couldn't have done it all without her!! (Pics for proof). In between the busy I spent Saturday evening with new found friends singing karaoke (well I didn't sing). That was a ton of fun! Today was spent tidying up odds and ends in the office, taking pictures and getting a surprise lunch brought to me that was A-MAZING!!

Here we are, all set up and ready to get things rolling! Hope to see you all very soon in the new space!

Love and Support Abounds

This week has been a really long week filled with ups and downs. I have so much gratitude for friends (new and old) that have given me so much grace this week as I embark on this new adventure. 

I have learned, and been reminded of, so many lessons this week. We all have resources to help us navigate difficult times.  I know I forget that sometimes and feel quite alone until I get a call and a text from two different friends at the same time. I'm grateful for friends that are willing to listen, chastise with love and remind me to open up because they want to help. 

I also was reminded that a little self care goes a long way. I was straightening up boxes in the office and was reminded that I can not just help others but also myself. I took a moment to create a Bach Flower Remedy for myself. Showing myself that little bit of love made my day a little happier. I'm thankful for the time I've spent learning and expanding my knowledge. 

The most important lesson this week has been the importance of feeling emotions and letting them either call you to action or just letting those emotions go instead of trying to be strong and hide those emotions from everyone around you. 

If there is any time I can be a listening ear or a resource to you during a difficult time let me know. 

Don't ever forget, you are loved more than you know and there will always be someone willing and even inspired to help you along the way. 

New Beginnings, New Friends

 The last 2 weeks have been a whirlwind. From work to deciding to reopen Curious Roots. It has kept me on the go constantly and consistently.  

This past Saturday I was invited to set up at a Community Women's Luncheon which proved to be quite overwhelming; in a good way. I ran out of literature very quickly (who knew there would be over 200 women in attendance). I talked to many people specifically about ionic foot detox. I met some new friends, listened to some amazing speakers and generally had a great time. Following the luncheon I went home and took a nap, later that day I decided to take myself out to dinner and while I was at dinner found out about a birthday party that was open to the public, so I went, why not. I met some of my new friends there and had an amazing time dancing and visiting. 

I am slowly getting moved into my new space at Lake Country Fitness. The plan is to moved in and fully open on March 18. Keep an eye out here for updates and progress photos.

I will also be speaking at an event in Yukon, OK on March 16.

Over the last few weeks lessons learned have been a plenty but I think the biggest thing that stands out is the importance of being surrounded by like-minded people who accept you for who you are and where you are unconditionally. I am loving the new friends I have found and how they are loving on me right now. 

Let the change begin

Today has been big. I'm sitting at the gym talking to people and getting the word out. I've put up signs, and had some great conversations. The key to the office was put in my hand. This is it! 

Change is in the air once again.

 The last couple of years have been a huge shift in focus and learning new things. I am excited to announce that I will be joining forces with Lake Country Fitness and LCF Wellness in Eufaula, OK. 

Lake Country Fitness and LCF Wellness have so much to offer with there sauna,cold plunge, salt cabin, organic spray tan, fitness classes and gym it was a no brainer when I was offered a space of my own.

It will be the same ole Curious Roots, well mostly, there is less time for creating and making, but services will stay the same and as I get settled in to a new space and new atmosphere I am sure everything will evolve.  Keep checking back over the next month or so for updates and photos of the progress. If you are in the area say hi!