Ashwagandha: This is how sleep berries affect your health

Ashwagandha

Ashwagandha is becoming increasingly popular as a nutritional supplement. But how do sleeping berries boost our health? We explain the effects and uses of Ashwagandha.

Ashwagandha (Withania somnifera) is a medicinal plant that has been used in traditional Indian medicine, Ayurveda, for centuries. It is also called "Indian ginseng" or "sleeping berry". The plant belongs to the nightshade family and is often classified as a natural herb. Adaptogens are plant substances that help the body adapt to physical and mental stress. Due to its medicinal properties, the roots and leaves of the ashwagandha plant are used to treat a variety of ailments.

Ashwagandha: Sleep berries offer these health benefits

1. Get rid of anxiety and stress

Cortisol is a hormone that is naturally produced in the body and is produced in the adrenal gland with the help of cholesterol. It is involved in many metabolic processes, makes us more efficient and is increasingly released in response to stress. However, excess cortisol can have negative consequences for your health. Ashwagandha has been shown to support the adrenal glands by normalizing cortisol levels. This reduces the negative effects of too high (or too low) cortisol levels.

In addition, Indian studies suggest that the medicinal plant can also improve symptoms of anxiety and depression. Researchers gave high doses of ashwagandha to people with anxiety. Combined with other measures, ashwagandha significantly improved not only mental health, but also focus, energy levels, and overall quality of life.

2. Sleep-inducing

It is no coincidence that Ashwagandha is also called the sleep berry. Scientific research has shown that ashwagandha can help you fall asleep faster and get better sleep. After taking the medicinal plant for eight weeks, the participants' sleep improved significantly. Not only was the time it took to fall asleep shortened, but test participants also had more restful sleep overall and woke up less during the night. In addition, researchers at Tsukuba University in Japan found that the plant's leaves contain triethylene glycol (TEG) and that this component is responsible for its sleep-promoting effect.

But don't worry: While drug treatments for insomnia can lead to habituation or even dependence, ashwagandha supplements don't pose that risk — making them a good alternative for people with sleep problems.

3. Anti-inflammatory

But that's not all, Ashwagandha also has anti-inflammatory and immunomodulatory effects. Studies have shown that the medicinal plant stimulates the activity of natural killer cells. Thanks to these properties, the plant not only strengthens the immune system, but also helps reduce joint inflammation (arthritis) and pain and protects cartilage. Ashwagandha is also rich in iron and thus contributes to the development of red blood cells, whose function is to transport vital oxygen to organs and tissues.

4. Hormone regulation

Many problems in women are caused by hormonal imbalance. At the beginning of menopause, ovulation increasingly does not occur, which means that the level of progesterone in the female body also decreases. However, at the same time, there is a relative excess of estrogen. As a result, hormonal balance is no longer present, which means that many women suffer from various physical complaints during this period, such as sleep disturbances, mood swings, rapid heartbeat, and hot flashes. A 2012 study found that postmenopausal women who took ashwagandha powder experienced fewer menopausal symptoms than before treatment. Sleep problems, hot flashes, mood swings, and anxiety improved.

5. Enhances focus

Since the medicinal plant helps the body adapt to stress, can improve sleep quality and relieve anxiety, ashwagandha also has a positive effect on concentration in many cases. Bioactive compounds found in ashwagandha, such as withanolides, may have a neuroprotective effect. It can help support brain health and reduce inflammation in the brain. Healthy brain function is important to maintain our focus.

What are the side effects of ashwagandha?

Ashwagandha is generally considered safe when taken in small amounts. Side effects are rare and usually mild. If the dose is too high, gastrointestinal complaints such as nausea, abdominal pain or diarrhea are possible.

Taking it may also cause drowsiness in some people, so you should not take ashwagandha before operating machinery or driving. In addition, interactions with medications can occur, especially with tranquilizers, antidepressants, or blood thinners. If you need to take medication, you should definitely consult your doctor before starting to take ashwagandha. If you experience any unusual symptoms or side effects from ashwagandha, you should stop taking it and consult your doctor.

Take ashwagandha

Ashwagandha is available in various forms, with capsules and powders being particularly popular. The recommended dose usually ranges between 300 and 1,200 milligrams per day. Follow the specific dosage instructions for each product and seek medical advice if you are unsure.

The dietary supplement can be taken at different times of the day, depending on the desired effect. Some people prefer to take it in the morning to improve energy and focus during the day, while others take ashwagandha before bed to enhance sleep quality. Start with a lower dose and initially see how your body reacts to ashwagandha.

Ashwagandha in capsule form

Choosing between ashwagandha powder and capsules depends on personal preference and individual needs. Capsules are usually more convenient and easier to take, and do not require additional preparation or measuring like powder. You can also easily take it with you, for example when travelling.