What to know about Ashwagandha and its potential stress-reducing benefits

This beneficial adaptogen has been used for thousands of years. Here’s how and why to incorporate it into your routine.

eskymaks / Getty Images

” src=”https://s.yimg.com/ny/api/res/1.2/4Nd__fsAraihWxMaYmHQKA–/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA–/https://media.zenfs.com/en/better_homes_gardens_articles_518/960b43d3501d7b32595502bc963f9af9″ class=”caas-img”/>

Stress relief comes in many forms, from self-care and better sleep to daily diet, and the latter could include a medicinal herb called ashwagandha. In fact, if you’ve ever looked for a supplement designed to relieve stress, chances are it contained ashwagandha.

However, that’s not all this herb does, as it also contains potential anti-inflammatory and other healing properties. If you’re curious about whether you should add ashwagandha to your supplement repertoire, here’s what to know about it.

BHG / Nez Riaz

” src=”https://s.yimg.com/ny/api/res/1.2/QUKi7AU305yogODzKE0OAg–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTk0MA–/https://media.zenfs.com/en/better_homes_gardens_articles_518/a93d515ed8e8a5547eed2f1a88ed6293″ class=”caas-img”/>

What is ashwagandha and what are its benefits?

Ashwagandha is a herb native to India, although it is also found in North Africa and the Middle East. It is one of the most revered plants in Ayurveda, India’s traditional system of medicine, and its use dates back 3,000 years, says Tero Isokauppila, 13th-generation mushroom farmer, adaptogen and nutrition expert, author of Healing adaptogens AND Healing mushroomsand CEO and founder of Four Sigmatic.

Yet ashwagandha (which translates to horse smell in Sanskrit) isn’t like most of the herbs you have in your kitchen pantry, it’s an adaptogen herb, which means it belongs to a class of herbs that help the your body to adapt to stress.

It’s a nourishing, restorative, and stress-supporting adaptogen that can help with overall well-being and vigor, says Isokauppila. It can also help you recover from prolonged stress and support a calm mind and more restful sleep.

Ashwagandha can even increase stamina and strength and improve digestive function, she explains, and it can also reduce inflammation. Of the many factors that can cause inflammation, stress is one of them: Reducing stress levels has been shown to reduce inflammation in the body.

While people might first associate ashwagandha with feeling more relaxed and restored, there’s another surprising benefit: supporting women’s health.

The story continues

In the West, it’s used as a fertility tonic, says Isokauppila. However, ashwagandha should only be taken in the months leading up to pregnancy, continuously, not necessarily throughout pregnancy.

Related: 5 foods that cause inflammation, according to dietitians

Should you try ashwagandha?

According to Isokauppila, ashwagandha is safe to take long-term without worrying about side effects, but you should always listen to your body when taking any type of supplement. If you are pregnant or breastfeeding, be sure to consult your doctor before incorporating it into your daily routine. You should do the same if you have thyroid problems, according to the Cleveland Clinic.

You can find numerous products that incorporate ashwagandha, including capsules, powders, liquid drops, and gummies. However, ashwagandha is ideally taken as an extract, which makes it more bioavailable. Isokauppila does not recommend gummies because they do not contain many active ingredients.

Many roots and mushrooms are unavailable [to the body] unless cooked or otherwise extracted, says Isokauppila.

If you opt for an extract, you don’t need to take much per day. An effective dose is between 200 and 500 mg per day, but Isokauppila recommends starting with 100 mg per day and working your way up. For example, you can incorporate it into your morning cup of coffee.

Ashwagandha can balance out some of the effects of caffeine, and coffee can mask its naturally bitter taste, she says.

Look for ashwagandha from India, its country of origin. If possible, Isokauppila also suggests choosing organic versions to avoid potential pesticides.

Related: Why Mushrooms Are Everyone’s New Favorite Snack

For more Better Homes & Gardens news, be sure to sign up for our newsletter!

Read the original article on Better Homes & Gardens.