Extreme tiredness can be caused by various factors, including working too much, a lack of sleep, and a lack of appropriate nutrition. However, suppose you are continually tired throughout the day or have experienced shortness of breath, brain fog, muscle weakness, or personality changes. In that case, you may require supplements to get through the day.
Is ashwagandha good for energy? Ashwagandha is now one of the most popular herbal supplements in the world, which is not surprising given its numerous health advantages. The plant promotes strength and stamina, boosts immunity, improves sleep quality, and has anti-stress and antioxidant properties.
Are you interested in taking ashwagandha for energy? Read on to know more.
What Is Ashwagandha And What Are Its Benefits?
Ashwagandha (Withania somnifera), popularly known as Indian ginseng, has emerged as one of the most popular herbs in the natural products industry in recent years. The dried and powdered roots of this nightshade have been utilized for millennia in Unani, Ayurvedic, and Sub-Saharan African traditions as "rasayana" or rejuvenators for various uses. Debility, sleep issues, reproductive health, joint discomfort, skin and digestive disorders, and immunological support are uses of ashwagandha.
Ashwagandha root, named after the Sanskrit words ashva ("horse") and gandha ("smell"), imparts a strong fragrance as well as the strength and energy of the beautiful animal. It is traditionally taken as a fine powder blended with milk, water, ghee, or honey.
Ashwagandha, which has recently gained popularity as an "adaptogen," certainly rises to the occasion. "Adaptogen" is a modern Western herbal term developed from Soviet research in the 1970s to describe botanicals that improve stress resilience, restore physiologic functions in the body, and are safe to use long-term.
These herbs are thought to influence cortisol production via the hypothalamic-pituitary-adrenal axis, promoting healthy blood sugar levels, stress response, and sleep-wake cycles.
The Science Behind Ashwagandha's Energy-Boosting Properties
Organic ashwagandha supplements increase energy levels without stimulating the heart in the same manner that coffee does. Ashwagandha also relieves stress by assisting your adrenal glands in producing normal levels of cortisol. Ashwagandha supplements encourage deeper degrees of relaxation for occasional sleepiness by supporting your adrenal glands.
Let’s uncover what we know about the science behind ashwagandha energy boost.
Science-backed explanation: Does ashwagandha give you energy?
In a study of 50 healthy athletes(1), ashwagandha increased athletic performance measures such as oxygen-carrying capacity, muscle strength, and exercise endurance in those given doses of up to 1250 mg per day. Whether you're racing a marathon on the road, at work, or as a caregiver, ashwagandha gives the support we all need to excel under mental, emotional, and physical duress.
Twelve patients in a study(2) took 120 to 1,250 mg of ashwagandha supplements daily. Results suggested that the herb may help improve physical performance, measuring my parameters such as strength and oxygen utilization during exercise.
In another study(3), researchers showed that healthy people and athletes who consumed ashwagandha significantly increased maximum oxygen consumption (VO2 max). This tests the fitness level of the lung and heart and is measured as the highest amount of oxygen a person can consume during strenuous activity.
Ashwagandha's Role in Stress Reduction
Stress is a common human emotion. While moderate stress is necessary for human growth, adaptation, and learning, stress is often seen as an unpleasant experience.
If you are constantly tired, angry, and mentally exhausted, you may wonder if you have a health problem. Low energy and exhaustion are two of the most prevalent problems that patients bring to their doctors, and it turns out that persistent stress can be the source of these symptoms.
The adrenal glands are little triangular-shaped glands placed on top of both kidneys. They are in charge of creating hormones that regulate your metabolism and other vital activities.
Cortisol, sometimes known as "the stress hormone," is an essential hormone the adrenal glands produce. Cortisol can contribute to blood sugar control, metabolic regulation, inflammation reduction, and memory formation.
However, difficulties may emerge if cortisol production is continually high owing to prolonged stress. Cortisol levels that are too high might deplete your energy and produce significant weariness.
Ashwagandha for stress
For millennia, Ayurvedic medicine has used adaptogenic herbs to cure the body. According to one study(4), adaptogenic herbs can help with mental and physical stress. Ashwagandha benefits the body's hormonal, lungs, heart, and central nervous systems. It also lowers cortisol levels and reduces stress.
Ashwagandha root benefits from producing a molecule known as gamma-aminobutyric acid (GABA). It has a relaxing impact on the body, which helps to alleviate anxiety and tension. According to research, it has an anti-stress effect(5) on the brain and body.
According to one study, ashwagandha can improve stress resistance(6) and alleviate the symptoms of anxiety and sadness. Ashwagandha also promotes healthy sleep, which aids in the reduction of mental stress.
Incorporating Ashwagandha Into Your Daily Routine
We’ve now understood the link between ashwagandha and energy. But how do you incorporate ashwagandha into your everyday routine to reap the most energy benefits? There are a few simple ways you may incorporate this potent herb into your daily routine to feel these benefits.
Because ashwagandha is primarily used as a supplement, it is commonly available in pills, capsules, dried roots, liquid extracts, or powders intended to be added to beverages. If taking pills or extracts isn't your thing, you can reap the advantages of ashwagandha by incorporating the powder into your dishes.
Add 1 teaspoon (or the suggested dosage) of Ashwagandha powder to your morning smoothie, juice, cereal, or porridge. As the month passes, you will feel a positive change in your sleep pattern, an improvement in your immunity and energy, and less physical, mental, and emotional stress.
Traditional ashwagandha root powder doses range from 250 mg to 1000 mg daily, and studies have shown that these quantities are safe for up to 12 weeks. Take 1-2 capsules with water once or twice daily or as your healthcare practitioner advises. If you are pregnant, nursing, taking medication, or have a medical condition, please check with your doctor before using this product.
Potential Side Effects And Precautions
Although side effects are uncommon, they may include digestive upset or a skin rash. Five cases of liver injury(7) were treated by discontinuing the supplement, with no lasting repercussions.
Although ashwagandha is considered safe for many people, it may not be suitable in certain circumstances. Pregnant women, in general, should avoid ashwagandha. Individuals receiving immunosuppressive medicines such as cyclophosphamide should avoid ashwagandha due to its immune-enhancing effects. Because ashwagandha may improve thyroid function, it should be used cautiously in people with hyperthyroidism or who need thyroid hormone replacement.
Because ashwagandha is soothing, it may interact with sleep or anxiety drugs, though this has not been proven in research. It is also likely that ashwagandha will interact with blood sugar and blood pressure drugs.
The most important thing to understand is that ashwagandha is an herbal cure, not a medication. This means they aren't regulated for purity or potency, and they're only sold as food supplements with no health claims. As a result, it's vital to choose reputable brands to ensure the product has undergone comprehensive safety testing and has research to prove its efficiency.
Combining Ashwagandha With A Healthy Lifestyle
Your lifestyle habits significantly impact how your body produces energy naturally. Begin by including natural light, lemon water, gentle exercise, and a protein-rich breakfast into your morning routine.
Instead of relying on energy drinks, caffeine, or soda to feel energized, you can enhance your energy level through healthy lifestyle choices. Exercising during the day, getting enough sleep, drinking lots of water, managing stress, and eating balanced food are all part of a healthy lifestyle. Move your body, whether it's through easy stretches, walking the dog, doing yoga, or any other form of exercise you prefer.
Poor eating habits can have a significant impact on your energy level. Maintain a consistent energy level by fueling your body with portion-controlled meals and snacks throughout the day. Consume complex carbs, proteins, and healthy fats every three to four hours.
Eat low-glycemic-index foods such as high-fiber veggies, whole grains, and nuts. Choose complex carbohydrates (whole grains, legumes, and some starchy vegetables) over simple carbohydrates (pasta, white bread, and cookies). Why? Complex carbohydrates provide consistent energy and aid in blood sugar stabilization. This eliminates the high blood sugar rises and low blood sugar crashes that are frequent when consuming simple carbs.
Glycemic indices are highest in high-carb processed foods, while proteins and lipids are among the lowest.
FAQs About Ashwagandha For Energy
When Should I Take Ashwagandha For Energy?
People can take ashwagandha at any time; however, it is better to boost and raise energy levels in the morning. You can incorporate it into your evening routine if you want it to help you sleep.
Can Ashwagandha Help Combat Fatigue And Low Motivation?
For thousands of years, people have utilized ashwagandha to reduce stress and boost energy levels. It has been shown in tests to enhance concentration, motivation, and stamina due to its pleasant, relaxing, energizing effects on the brain and capacity to decrease stress hormones.
Can Ashwagandha Help Improve Mental Focus And Clarity In Addition To Boosting Energy?
Ashwagandha has been found in clinical studies to help lower stress and cortisol levels, improve attention and mental endurance, and reduce irritability and stress-related cravings. When taken daily, ashwagandha has been demonstrated to boost cognitive performance in healthy individuals.
Because it balances soothing and energy, ashwagandha is an excellent adaptogen. The benefits of ashwagandha for energy make it a preferred supplement for enhancing vigor and vitality. So, include ashwagandha in your daily routine to notice significant energy levels and athletic performance increases.
- Efficacy ofAshwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults, (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
- Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis, (3)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230697/
- Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity, (4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
- Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review, (5)https://pubmed.ncbi.nlm.nih.gov/10956379/
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults, (6)https://pubmed.ncbi.nlm.nih.gov/23439798/
- Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network, (7)https://pubmed.ncbi.nlm.nih.gov/31991029/