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Science-Backed Health Benefits of Ashwagandha

You may have heard about the benefits of Ashwagandha over anxiety. Anxiety is one of the most common mental health conditions affecting people throughout their life. Some people consider it something normal. However, anxiety disorders may go severe if left untreated. Anxiety disorders include panic disorder with or without agoraphobia, generalized anxiety disorder (GAD), specific phobias, separation anxiety disorder, and social anxiety disorder (SAD). Psychological therapies are often recommended in order to treat anxiety, including medication and cognitive behavior therapy. However, studies have shown that an improved lifestyle, dietary changes, and helpful supplements may ease anxiety and other psychological issues.
Supplements containing Ashwagandha are the most feasible options in order to get rid of anxiety. Adaptogens are supposed to relieve physical and mental stress, and this is how Ashwagandha relieves anxiety. Adaptogens help cope the stress. Hence, Ashwagandha seems to be controlling stress meditators, including stress-activated c-Jun N-terminal protein kinase (JNK-1), heat shock proteins (Hsp70), and cortisol. It has been researched that Ashwagandha is utilized to decrease hypothalamic-pituitary-adrenal (HPA) axis activity. It is a body system that regulates stress response and is reduced by Ashwagandha (Mohanty, et al, 2021). However, the fun fact is that Ashwagandha is not just helpful in reducing anxiety but holds more advantages.

More Benefits of Ashwagandha

Here are some other benefits including

  • Reduce blood sugar levels

    It is evident that people with diabetes may find comfort in using Ashwagandha as it helps lowering insulin, oxidative stress markers, hemoglobin A1c (HbA1c), and blood lipids. Research has shown that a compound known as withaferin A (WA), is present within Ashwagandha. It contains powerful antidiabetic activity. It may stimulate the cells in order to take in glucose from the bloodstream.

  • Improve sleep

    If you are one of those who experience insomnia every night, you need to take Ashwagandha in order to promote healthy and restful sleep. Your anxiety levels are reduced while taking Ashwagandha. People with insomnia feel more focused and alert after waking up (Plan, et al, 2021).

  • Promotes Endurance

    According to research published in the International Quarterly Journal of Research in Ayurveda, those who took ashwagandha twice a day for 12 weeks had an increase in V02 compared to baseline. Ashwagandha aids in lowering blood pressure, allowing the heart to pump blood more efficiently.

  • Reduce Inflammation

    Ashwagandha containing withaferin A (WA) may ease your body's inflammation. It has been studied that inflammatory pathway in the body is targeted by WA, including signal molecules called nuclear factor erythroid 2-related factor 2 (Nrf2) and nuclear factor kappa B (NF-κB). It is also evident that inflammatory proteins, such as interleukin-10 (IL-10), could also be reduced with the help of WA. There is a positive association between inflammation and Ashwagandha.

  • Improve your brain function with Ashwagandha

    Cognitive function is highly benefited by Ashwagandha. It is clinically tested that people who take Ashwagandha have an improved cognitive functioning than people who do not take it. From attention to reaction time and cognitive tasks to executive functioning, every cognitive function could be enhanced by Ashwagandha. If you want information processing speed and immediate and improved memory, start taking Ashwagandha. It's because WA present in Ashwagandha contains antioxidant effects in the brain, and it ultimately boosts cognitive health (Ng, et al, 2020).

  • Reduce symptoms of mental health condition

    Research has shown that Ashwagandha positively responds to the symptoms of mental health conditions, including depression and schizophrenia. People who take Ashwagandha have more eased symptoms of schizophrenia who avoid taking it. It is because it holds an antidepressant effect that directly influences mental health and promotes healthy behavior. People may experience improved cognitive function while taking it. It is evident that Ashwagandha can be used to have an antidepressant effect. However, if you are already taking another antidepressant medication, try to avoid Ashwagandha. Severe depression may require proper treatment and won't be treated with Ashwagandha.

  • Safe

    One of the most beneficial parts of using Ashwagandha is it is safe. You can enjoy the positive effects of this ingredient for a long time. It is highly effective in order to maintain health conditions, especially anxiety, stress, and insomnia (Brar, et al, 2021). It is better to take it as an ingredient in a supplement like Gardeno’s Daily Zen, which makes it safer with some other herbal ingredients. The side effects do not even exist minimal. However, you should not take Gardeno’s Daily Zen or Ashwagandha directly if you have certain conditions. For instance, if you are pregnant, try to avoid it, especially in high dosages. However, you can consult the doctor in this regard.

    Additionally, hormone-sensitive prostate cancer and people who take medications including anticonvulsants, barbiturates, and benzodiazepines should not take Ashwagandha. There are a few limited side effects, including drowsiness, upper gastrointestinal discomfort, and diarrhea. It may also interfere with your thyroid, especially if it is more sensitive than others. Yet, people taking Ashwagandha in supplements like Gardeno Daily Zen are safer than those who take it directly. It's because the limited and required dosage is present in the supplement. People taking it directly could also take an extra dosage that leads them to experience adverse effects. Therefore, it is better to take it as a supplement ingredient.

    Ashwagandha extract and Amla extract are the compounds in the supplement Daily Zen that are used to relieve stress. These ingredients may calm the brain. Ashwagandha helps lower blood pressure and reduce swelling as it works like Adaptogens. Supplements like Daily Zen are effective products that contain Ashwagandha extract and Amla extract to relieve anxiety and stress. It calms the body and mind. It is an adaptogen formula that supports cognitive health and fights stress. When you take daily Zen on a regular basis, you don't have to face mood swings or insomnia as it also enhances peaceful sleep and boosts a good mood.

Final Thoughts

An ancient medicinal herb, Ashwagandha, holds thousands of health benefits (Singh, et al, 2022). One of the most common and research advantages of having Ashwagandha ingredients in supplements is to reduce stress and anxiety, improve peaceful sleep, enhance cognitive function, and overall health benefits It is relatively safe as it is an herb and a natural way to cure stress. You can take an Ashwagandha supplement like Daily Zen to boost your mental health and reduce anxiety. However, if you deal with a certain health condition, it is better to talk to your healthcare professional first before taking it


  • Mohanty, A., Sahoo, J. P., Acharya, A. U., & Samal, K. C. (2021). Ashwagandha (Withania somnifera)-The Nature's Gift to Mankind. Biotica Research Today, 3(2), 122-124.
  • Ng, Q. X., Loke, W., Foo, N. X., Tan, W. J., Chan, H. W., Lim, D. Y., & Yeo, W. S. (2020). A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytotherapy Research, 34(3), 583-590. Plan, C. M. (2021). Feeling tired? Here are the benefits of taking Ashwagandha for some quality sleep. Sleep.
  • Brar, G. K., & Malhotra, M. (2021). Ashwagandha (Withania somnifera)–a herb with versatile medicinal properties empowering human physical and mental health. Journal of Pre-Clinical and Clinical Research, 15(3), 129-133.
  • Singh, D., Sood, Y., Rani, N., & Kaur, G. (2022). Review on Ashwagandha: A Wonder plant (No. 7599). EasyChair.

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Science-Backed Health Benefits of Ashwagandha


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