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The Health Benefits of Propolis

The Truth News — Fri, 06 Jan 2023 11:22:58 +0000

What is propolis?

We got this article from our friends at Michael’s Oraganic Honey

https://michaelsorganichoney.com/

you can learn about Bees there, buy fresh made honey, soap and vinegar

Along with the other fruits of their labor, including honey and royal jelly, bees create propolis from the resin of trees. After gathering the resin, bees transform it into a very sticky and antimicrobial mixture that they use to patch up their hive.

Due to its antimicrobial properties, it also disinfects the hive and prevents outbreaks of viruses and bacteria. Bees even use propolis to immobilize intruders (source). So basically, propolis is bee duct tape!

Bees living in hollow trees will coat the inside of the cavity thickly with propolis. After an experiment, researchers at The University of Minnesota found that bees housed in a nest box coated with propolis had lower bacterial loads in their body and also ‘quieter’ immune systems compared to the colonies with no propolis coating.

So, although bees never eat propolis, this unique substance plays a key role in their immune system. Through the same properties, propolis can boost our immune system and overall wellness.

Why I take propolis

General immune system support – Propolis supports the immune system in various ways. First, the antimicrobial properties suppress harmful bacteria and infections. Further, it actually stimulates the immune system and raises the body’s natural resistance (source).

I diligently take my dose of propolis during cold and flu season. I can’t, however, credit any one part of my diet or supplement regime for keeping me healthy (not a single cold this year! *knocks on wood*). I do take a double dose of propolis if I wake up and feel something coming on, and I will feel better the next day.

Acne – Used internally and externally, propolis may improve skin and reduce breakouts. One study (discussed here) showed that propolis showed activity against the bacteria primarily responsible for breakouts. I suggest taking propolis internally (I explain how to take it at the end of this post).

To use propolis externally, dab propolis honey directly on the pimple (do a test first to see if your skin reacts) and leave it on for 5 – 15 minutes. I also use the propolis honey as a mask, applying a thin layer over my entire face and rinsing it off after 15 minutes.

Improved energy – I can testify to this point! Many individuals report “Improved energy” by taking propolis daily. Although this is a subjective statement and I am not aware of any clinical research backing it up, I’ve found this true in my own experience. A general “get ‘er done!” attitude. It wasn’t anything like a caffeine buzz, but just a very gentle little boost of energy throughout the day. With that said, I am very sensitive to all foods and supplements so my experience will not necessarily be your experience.

Health Benefits of Raw propolis

Anticancer Activity

In the August 2009 issue of the Oncology Report, a group of scientist’s looked into the growth inhibitory activity of Propolis in human colon cancer cell lines.More than 300 bio-active compounds have been identified from bee propolis in various regions of the world. The objective of this study was to examine whether the propolis may exert anticancer activities in four human colon cancer cell lines.In three of the four cell lines, the propolis caused a marked dose-dependent growth inhibition on the cancer cells. In the fourth cell line, propolis induced apoptosis (complete cell death) in the cells after 72 h of treatment. (this is amazing!)The report concluded that their findings indicate that the propolis contain components that may have anticancer activity. Ultimately, one of the many bee propolis health benefits may be as a colon cancer preventative and treatment. But propolis’ effect don’t appear to be limited to just colon cancer – studies are showing that it has positive activity against other cancers as well.

Asthma

Propolis has a good reputation for having beneficial effects in asthma patients. But the mechanism was not clearly understood so scientists looked at the effect of a compound called CAPE (caffeic acid phenethyl ester). CAPE is the most extensively studied component in propolis and has shown tremendous results in many other studies for conditions ranging from inflammation to athletic performance.The scientists concluded that propolis (more specifically the CAPE in propolis) inhibited the inflammatory and immune response that asthmatics often experience. They went on to say that “this study provided a new insight into the mechanism of CAPE in immune response and the rationale for propolis in the treatment of asthma and other allergic disorders.”I just recently began using propolis with a long term allergy and asthma sufferer. Results have been very promising so far. Their occurrence of chest colds has decreased to zero so far. I’m having him continue with the propolis through the summer so it will be interesting to see how his allergies improve.

Radioprotective Effect

The aim of this study was to assess whether one of the many bee propolis health benefits is a radio protective effect in mice exposed to a single radiation dose.The mice were treated with quercetin or propolis each day for three consecutive days either before or after being exposed to gamma-irradiation. The scientists found that the mice that received the propolis before being exposed were less sensitive to irradiation than those given the propolis or quercetin after being exposed. So it is a good idea to take your bee propolis each morning before you begin using your cell phone or microwave.We are all exposed to radiation on a daily basis now due to the countless cell phone and satellite signals that surround us. I take propolis on a daily basis in order to help protect me from this excess radiation. I also take an extra dose leading up to any flying I may be doing as radiation levels are quite high in commercial planes.

Minor Burns

A study submitted to the Journal of Alternative and Complementary Medicine by Scott R. Gregory, MSII, and fellow colleagues of the School of Medicine at the University of Texas, showed that bee propolis speeds the healing of minor burns. The study was designed to compare the therapeutic effects of Brazilian propolis skin cream to treatment with silver sulfadiazene on second-degree burns in human subjects. While the research team did not observe any clinical difference in microbial colonization in the superficial wounds between the two treatment groups, they did notice that the group receiving bee propolis experienced significantly less inflammation. In addition, cicatrisation was enhanced, meaning less scarring took place.

Propolis Inhibits Pancreatic Cancer Cells

There weren’t a lot of details included with this study, but as reported in the Journal of Natural Products on July 2, 2009, a group of scientists found that propolis was able to inhibit human pancreatic cancer cells under nutrient-deprived conditions.The scientists found that one particular compound in propolisexhibited the most potent cytotoxicity in a concentration and time-dependent manner. (what that means is that the more of the compound they used and the longer they exposed it to the cancer cells, the better the results they obtained) It was also found that another compound in propolis induced apoptosis-like (programmed cell death) changes of pancreatic cancer cells within 24 h of treatment. Essentially, the bee propolis caused the cancer cells to ‘self destruct.’ Of the dozens of bee propolis health benefits, this particular capability just may be the most exciting of all as pancreatic cancer has very low rates of survivorship. It is very difficult to treat and standard chemotherapy treatments are not effective in most cases

Cholesterol

As reported in the Journal of Food Science in June/July 2009, rats were fed either a control diet or a propolis diet for 8 weeks to determine if one of its many benefits includes the ability to reduce body fat and cholesterol levels. What the scientists found was that the rats fed a propolis diet had lower adipose tissue levels than the rats fed the control diet. Furthermore, the propolis group showed significantly reduced levels of cholesterol and triglyceride compared to the control group.While more studies do need to be done, it is possible that the administration of propolis reduces the accumulation of body fat while improving lipid metabolism resulting in reduced cholesterol.

Dental Health

According to the National Institutes of Health, initial studies demonstrate that using a mouthwash containing bee propolis may inhibit oral bacteria, reduce inflammation associated with periodontitis and prevent the formation of dental plaque. In addition, Brazilian ethanol propolis extract may inhibit candidiasis of the mouth, while a dental gel consisting of propolis and caffeic acid phenethyl ester appears to lessen dental pain. Andrew Weil, M.D., further notes that bee propolis is being investigated as potential tooth sealant and enamel hardener.

Herpes

This study on the anti-viral effects of bee propolis was reported in the August 12, 2009 issue of Phytomedicine.Genital herpes caused by herpes simplex virus type 2 (HSV-2) is a sexually transmitted disease. The scientists aimed to determine if one of the main bee propolis health benefits is an ability to kill the HSN-2. What they found was that both a water based propolis extract and an alcohol based extract exhibited high levels of antiviral activity against HSV-2 in tests. They also found that infectivity was reduced by greater than 99% and anti-herpetic activity could be demonstrated for both extracts. The more concentrated the dose and the longer it was applied yielded greater anti-viral activity. The doctors also noted when they analyzed the propolis extracts, they found many different polyphenols, flavonoids and phenylcarboxylic acids. These are the powerful health promoting compounds that provide the many bee propolis health benefits

Immune Function

Animal-based and in vitro studies indicate that bee propolis may stimulate the immune system and may deter various viral infections, including herpes simplex virus and intestinal infections caused by Helicobacter pylori. However, as NIH states, more research is needed in this area to support these preliminary findings.

Cell Phone Radiation

More and more people are becoming concerned about the negative health effects of long term cell phone use. I know I certainly am!But who would have thought that one of the many bee propolis health benefits is it’s ability to protect us from EMF radiation?This very interesting study examining if propolis can indeed protect us was reported in Toxicology and Industrial Health, Vol. 25 in 2009.In the study, the scientists aimed to investigate the possible protective effects of a powerful compound found in propolis called caffeic acid phenethyl ester (CAPE) and the activities of antioxidant enzymes in the liver of rats exposed to a 900 MHz electromagnetic field (EMF). This would be similar to the EMF you are exposed to each day using your cell phone.What the scientists found was that in the rats that received the propolis extract, anti-oxidant levels remained elevated (this is very good as anti-oxidants protect us) whereas in the rats that did not receive the propolis, the EMF reduced the anti-oxidant levels. Ultimately, they concluded that the propolis extract CAPE may prevent the 900 MHz EMF-induced oxidative changes by strengthening the antioxidant defense system and increasing anti-oxidant activity. If you must use your cell phone daily for long periods of time, I highly recommend you take bee propolis several times throughout the day to help protect yourself from the radiation being emitted by your phone.

Inflammatory Disease

NIH notes that there is sufficient evidence to indicate that bee propolis exerts anti-inflammatory effects, which suggests that this substance may help to treat various inflammatory disorders, such as rheumatism. Dr. Weil makes a similar reference to this use of bee propolis in his online blog.

Other health benefits of propolis

Parasites – Research shows the potential use of propolis for parasite treatment. One preliminary trial showed that those who took propolis experienced a 52 to 60 percent rate of successful elimination of the parasite giardiasis (source).

Since parasites are difficult to diagnose (symptoms frequently look like other health problems), parasites pose a challenging and unexpectedly widespread health issue. Propolis, due to its soothing and immune-supporting factors, can be generally to support health even if you aren’t sure of a parasite infection. Additionally, it can usually be combined with other parasite treatments.

Canker sores – Many people experience quick relief from canker sores by applying a drop of propolis tincture directly to the sore 2-3 times per day.

Endometriosis – a quickly growing number of women struggle with endometriosis, a disorder where the tissue lining the uterus grows outside of the uterus into other organs of the body. It causes pain, fatigue, bowel issues, infertility and more. In one study, women with endometriosis took propolis to increase fertility. Those taking propolis had a pregnancy success rate of 60% compared to 20% taking the placebo (source).

Cavities – In an animal study, propolis cut cavity rates by up to 60% and partially impairs the enzyme that causes dental plaque. All-natural propolis toothpaste (it contains “purified water, baking soda, xanthan gum, propolis extract, grapefruit oil, clove oil, tea tree oil”) provides the powerful cavity-fighting compounds directly to the teeth. You can also dab propolis tincture directly on the cavities a few times per day. For a full protocol to reverse tooth decay and cavities, I recommend the book Cure Tooth Decay.

Bee propolis has so many uses and is used in the production of chewing gum, throat lozenges, cosmetics, creams, lotions and other types of personal care products. It is also used in the manufacturing of wood varnishes. Bee propolis is also a traditional polish used by makers of musical instruments to highlight the grain of wood. In fact, according to Maaret Toprakci, B.S., of Nutritional Consultants Group, Inc., Antonio Stradivari, the famed maker of the prized Stradivarius violin, reputedly used it.

How to take propolis

There are a few options for taking propolis:

I take this organic propolis and raw honey blend. A general dose suggestion is 1/2 teaspoon twice per day (I take it morning and afternoon). I eat it straight from the jar – just scoop out a serving and swallow it. It tastes sweet – a bit like molasses – and delicious! It can also be applied topically for acne.
You can also take propolis tincture. Mix 5 drops into a little bit of honey and swallow. Take 3 times per day. I find this method more time consuming and messy.
Finally, there are propolis capsules, an easy and mess-free method but you can’t use it topically. Take 1-2 capsules twice per day.

Click here to see how highly rated and popular Michael’s Organic Honey is

MichaelsOrganicHoney.com

9 Health Benefits of Ashwagandha; What is it?

The Truth News — Sat, 08 Jan 2022 07:41:07 +0000

Ashwagandha

Ashwagandha is a nontoxic herb gaining attention in the U.S. for its ability to modulate stress and anxiety. The herb is an important part of centuries-old Ayurveda, the traditional system of medicine in India, and is used to treat a range of conditions, such as rheumatism and insomnia^[1].

“[Its] physiologic effects… are interrelated,” says Andrea Fossati, M.D., an integrative healthcare specialist in Vermont. “For example, less stress equals lower cortisol levels, which equals better blood sugar control.”

Still, many clinical trials have tested the herbal substance on a relatively small number of participants. Further and more expansive studies are needed to establish ashwagandha’s claimed benefits, especially over the long term.

What Is Ashwagandha?

Ashwagandha is part of a class of plants called adaptogens known for their health benefits when ingested as teas, powders, tinctures and supplements, or in their raw forms.

Also known as Indian ginseng, winter cherry or by its scientific name Withania somnifera, ashwagandha is a herbal shrub whose roots and berries are used for their medicinal properties.

Risks and Side Effects of Ashwagandha

Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.

Do you take other medications? It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.

Are there other conditions to consider? Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.

What dosage should I take? Experts say that bodies may not absorb all of a 300-milligram dose of ashwagandha, for example. Larger doses may even trigger unwanted side effects, such as vomiting and diarrhea. Instead, take smaller doses more frequently to benefit most from its balancing effects.

Where did this ashwagandha come from? Always check the source of your herbs, especially if you’re buying supplement capsules. Start by asking staff members at natural foods or supplements stores for recommendations. If they say any brand will work, do your own research on each company’s certifications, testing practices and product standards. You especially want to check for the presence of any heavy metals, including arsenic, cadmium, lead and mercury, in their products^[19]. Exposure to these metals can result in damage to the liver, kidneys, central nervous system, immune system and reproductive system^[20].

Buy Now: Available on Amazon.

How to Take Ashwagandha

Ashwagandha roots and berries can be consumed for their medical properties, but typically, you find ashwagandha in supplement capsules or in tablet, gummy, powder, tincture and tea form. SOURCE

9 Health Benefits of Ashwagandha

Potential benefits of ashwagandha include better athletic performance and sleep. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed.

Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.

People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration (1).

“Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both the herb’s scent and its potential ability to increase strength (2).

Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.”

The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions, including anxiety and fertility issues (3).

Here are 9 potential benefits of ashwagandha, based on research.

1. May help reduce stress and anxiety

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) (4).

It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response (4, 5).

Several studies have shown that ashwagandha supplements may help relieve stress and anxiety.

In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

What’s more, the participants who took the ashwagandha supplements experienced significant improvements in sleep quality compared with the placebo group (4).

Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment (5).

Thus, early research suggests ashwagandha may be a helpful supplement for stress and anxiety.

However, a recent review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety (6).

2. May benefit athletic performance

Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.

One analysis of research included 12 studies in men and women who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise (7).

An analysis of five studies found that taking ashwagandha significantly enhanced maximum oxygen consumption (VO₂ max) in healthy adults and athletes (8).

VO₂ max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness.

Having optimal VO₂ max is important for athletes and nonathletes alike. Low VO₂ max is associated with increased mortality risk, while higher VO₂ max is associated with a lower risk of heart disease (8).

Additionally, ashwagandha may help increase muscle strength.

In one study, male participants who took 600 mg of ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group (9).

SUMMARYAshwagandha may help improve measures of physical performance in athletes and healthy adults, including VO₂ max and strength.

3. May reduce symptoms of some mental health conditions

Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.

In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.

They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo (10).

What’s more, findings from another study suggest that taking ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia (11).

Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed (12).

Additionally, a study from 2012 found that stressed adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction (13).

However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear.

Although some findings suggest that ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.

If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.

SUMMARYThe limited research available suggests that ashwagandha may help reduce symptoms of depression and benefit people with some mental health conditions. However, more research is needed.

4. May help boost testosterone and increase fertility in men

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.

In one study, 43 overweight men ages 40–70 who had mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks.

The ashwagandha treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo (14).

Additionally, a review of four studies found that ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in men with low sperm count.

It also increased sperm concentration and motility in men with normal sperm count (15).

However, the researchers concluded that there’s currently not enough data to confirm the potential benefits of ashwagandha for male fertility and that more high quality studies are needed (15).

SUMMARYAshwagandha may help increase testosterone levels and may have some potential benefits for male fertility. However, more research is needed.

5. May reduce blood sugar levels

Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.

A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers (16).

It’s believed that certain compounds within ashwagandha, including one called withaferin A (WA), have powerful antidiabetic activity and may help stimulate your cells to take in glucose from your bloodstream (17).

However, research is limited at this time, and more well-designed studies are needed.

SUMMARYLimited evidence suggests that ashwagandha may reduce blood sugar levels through its effects on insulin secretion and cells’ ability to absorb glucose from the bloodstream.

6. May reduce inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body (18).

Researchers have found that WA targets inflammatory pathways in the body, including signal molecules called nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2).

Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10) (18).

There’s some evidence that ashwagandha may help reduce inflammatory markers in humans too.

In one study from 2008, adults experiencing stress took ashwagandha extract for 60 days. As a result, they had significant reductions in C-reactive protein — an inflammatory marker — compared with those who consumed a placebo (19).

In another study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo (20).

The treatment formulation also contained:

1 gram of giloy ghanvati (Tinospora cordifolia)
2 grams of swasari ras (a traditional herbo-mineral formulation)
0.5 grams of tulsi ghanvati (Ocimum sanctum)

Even though these findings are promising, research on ashwagandha’s potential effects on inflammation is limited at this time.

SUMMARYAshwagandha may help reduce inflammatory markers in the body. However, more research is needed.

7. May improve brain function, including memory

Taking ashwagandha may benefit cognitive function.

One review that included five clinical studies noted there was early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions it may benefit included (21):

executive functioning
attention
reaction time
performance on cognitive tasks

A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo (22):

immediate and general memory
attention
information-processing speed

Researchers note that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health (22).

However, more research is needed before experts can draw strong conclusions.

SUMMARYAshwagandha supplements may improve memory, reaction time, and the ability to perform tasks in certain populations. However, more research is needed.

8. May help improve sleep

Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.

For example, a study in 50 adults ages 65–80 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment (23).

Additionally, one review of five high quality studies found that ashwagandha had a small but significant positive effect on overall sleep quality.

Taking ashwagandha reduced people’s anxiety levels and helped them feel more alert when they woke up (24).

The researchers noted that results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer (24).

SUMMARY: Recent evidence suggests that ashwagandha may be an effective natural remedy to improve sleep and may especially help people with insomnia.

9. Relatively safe and widely available

Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.

A review of 69 studies found that ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia (1).

One study in 80 healthy men and women showed that taking 600 mg of ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants (25).

However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses (26).

Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking ashwagandha (26).

Some side effects have been reported in people taking ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea (26).

Additionally, ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it (27).

Dosing recommendations for ashwagandha vary. For example, doses ranging from 250–1,250 mg per day have been shown to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.

Research findings suggest that ashwagandha’s effects aren’t immediate, so keep in mind that you may have to take it for several months before you start noticing its effects.

You can take ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.

Several supplement manufacturers produce it and various retailers sell it, including health food stores and vitamin shops.

SUMMARYAlthough ashwagandha is safe for most people, it’s not safe for everyone. It’s important to check with a healthcare professional before taking ashwagandha.

The bottom line

Ashwagandha is an ancient medicinal herb with multiple possible health benefits.

Study findings suggest that it may help reduce anxiety and stress, support restful sleep, and even improve cognitive functioning in certain populations.

Ashwagandha is considered relatively safe for most people. However, it’s not appropriate for everyone, so it’s important to talk with a healthcare professional before adding ashwagandha to your routine. SOURCE

Overview

Ashwagandha is an evergreen shrub that grows in Asia and Africa. It is commonly used for stress. There is little evidence for its use as an “adaptogen.”

Ashwagandha contains chemicals that might help calm the brain, reduce swelling, lower blood pressure, and alter the immune system.

Since ashwagandha is traditionally used as an adaptogen, it is used for many conditions related to stress. Adaptogens are believed to help the body resist physical and mental stress. Some of the conditions it is used for include insomnia, aging, anxiety and many others, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using ashwagandha for COVID-19.

Don’t confuse ashwagandha with Physalis alkekengi. Both are known as winter cherry. Also, don’t confuse ashwagandha with American ginseng, Panax ginseng, or eleuthero. SOURCE