What You Need to Know
Ashwagandha, also known as Withania somnifera, is an anti-inflammatory agent that can help those with arthritis. The root of this plant contains several bioactive compounds including withanolides that has been shown to support the immune system. Withanolides can also lower oxidative stress and inflammation in the body, which can improve overall health. Therefore, when choosing an ashwagandha supplement, make sure it contains root extract as it’s the root powder that may help reduce stress in the body that can improve overall health.
Health benefits
In a 2019 study of those with schizophrenia, a 12-week treatment of Withania somnifera extract (ashwagandha) looked at its impact on mental health symptoms. Study results show that this extract reduces anxiety and depression symptoms in such people. Other reports show that besides relieving anxiety, it also reduces levels of the stress hormone cortisol in some.
Other research shows ashwagandha may help improve energy in some people. A 2015 study found that its root extract can help improve aerobic endurance in healthy athletic adults. While an eight week treatment of 600 mg of ashwagandha daily helped return thyroid labs to normal levels in those with subclinical hypothyroidism.
However, those taking medicines for diabetes, blood pressure, or thyroid conditions should not take ashwagandha as it can lower blood pressure and blood glucose levels as well as increase thyroid hormone levels. This supplement can also cause harm in pregnant and breastfeeding women, those with stomach ulcers, and those with autoimmune diseases.
Safety and dosage
There is no standard dose of ashwagandha, but people commonly take daily doses of root extract around 300 mg twice daily. For arthritis, dosages as high as 450 mg four times daily (1800 mg daily) are safe for some people.
Some side effects may include stomach upset, diarrhea, and vomiting if you consume higher doses than the suggested dose. There are no long-term studies on this supplement, but it’s safe for most in the short term.