If youre someone who deals with stress or anxiousness, you may have heard someone recommend ashwagandha before.
Here’s what to know about the popular adaptogen and exactly how to use it to find calm.
*
Ina 2017 study out of Japan3, adults who took ashwagandha showed improved sleep quality.
- Ashwagandha contains triethylene glycol, a compound thathelps with sleep induction4,* explains Tsai.
*
The withanolide components of ashwagandha have also been shown to improve memory,* says Tsai.
Promotes healthy blood sugar levels
Stressraises cortisol, which in turn counteracts insulin.
This can lead to higher blood sugar in the body over time, according to Tsai.
Ashwagandhahas been shown to improve blood sugar balance7through regulating insulin and insulin sensitivity pathways,* she says.
She adds that ashwagandha also has anti-inflammatory actions in the body, which could help.
*
Before taking ashwagandha, its recommended to speak with your doctor.
However, according to Tsai, this botanical is generally well-tolerated at recommended doses.
High doses can occasionally cause GI issues like stomach upset or loose stools, she says.
Ashwagandha is great for people who are generally healthy but notice occasional stress and exhaustion.
However, anyone who is pregnant or breastfeeding should proceed with caution before consuming the adaptogen.
Ashwagandha can potentially increase thyroid hormone levels, so those with thyroid considerations should consult a doctor before taking.
Summary
Ashwagandha comes in different forms, from capsules to tinctures and powders.
Select a form that works best for you containing standardized ashwagandha extract if possible.
Extracts with a high glycowithanolide content, 20 percent or higher, are considered higher quality and more premium.
Glycowithanolides are ashwagandha’s unique plant compounds (aka phytonutrients) that deliver its health benefits in the body.
*
If your body is more sensitive, start with a lower dose and go slow, says Tsai.
Eventually, she recommends taking it throughout the day so that you could keep your systemcalmand feel balanced overall.
- Give it six to eight weeks to see the full benefits over time,* she suggests.
Ashwagandha can be a powerful tool for easing stress and anxiousness.
