In recent times, the health benefits of ashwagandha have become a popular topic. This article aims to explore the potential benefits of ashwagandha, turmeric, and ginger, particularly focusing on their role in weight management.
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as winter cherry or Indian ginseng, is an evergreen shrub native to India, Africa, and parts of the Middle East. This herb has been a staple in Ayurvedic medicine for thousands of years, traditionally used to promote balance between the body, mind, spirit, and environment through nutrition, exercise, mindfulness practices, and botanicals. Ashwagandha remedies are typically made from the roots of the plant and are available in various forms such as capsules, gummies, liquid drops, and powders.
Potential Benefits of Ashwagandha
Ayurvedic medicine suggests that ashwagandha can improve both physical and mental health. While Western medicine calls for more rigorous research, studies have explored several potential benefits:
Stress, Sleep, and Anxiety
Scientific evidence suggests that ashwagandha may help lower stress and improve sleep. As an adaptogen, ashwagandha may reduce the amount of cortisol (stress hormone) released by the body. Less cortisol can translate to reduced mental stress and lessened physical effects of stress, potentially aiding in managing headaches, high blood pressure, and weight. Some professional organizations have provisionally recommended ashwagandha as a treatment for generalized anxiety disorder.
A 2023 study in Medicine featuring 54 participants, researchers determined that 500 milligrams of ashwagandha root extract administered over 60 days resulted in meaningful improvements on the perceived stress, generalized anxiety disorder and quality-of-life scales. Researchers also noticed a decrease in cortisol and an increase in serotonin among participants, two hormones directly responsible for stress response and mood regulation.
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Male Fertility
Limited evidence suggests that taking ashwagandha for 2 to 4 months may increase testosterone levels and sperm quality. A 2017 literature review called these findings "promising" but emphasized the need for further studies.
Other Potential Uses
Ashwagandha is promoted for various other health-boosting benefits, although definitive evidence is lacking. These include:
- Reducing inflammation
- Lowering cancer risk
- Improving memory
- Strengthening immunity
- Slowing aging
- Reducing pain
- Promoting muscle strength and endurance
- Managing blood sugar
- Supporting thyroid function
In a 2022 study of 150 participants with chronic obstructive pulmonary disease (COPD), researchers found anti-inflammatory signals, such as decreased neutrophil count and slightly increased nitric oxide levels, appeared when individuals took 250 milligrams of ashwagandha capsules over 12 weeks.
A 2023 study found a 9.5% increase in VO2max in male participants taking ashwagandha and a 7% increase in female participants across an eight-week period when dosed with 600 milligrams per day. The researchers note that, while the study’s findings were small, the results may still be clinically relevant in determining ashwagandha’s impact on heart health.
In a 2025 study featuring 62 healthy women, participants experienced a measurable increase in sexual desire and desire-satisfaction scores when taking 600 milligrams of ashwagandha per day across eight weeks.
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In a 2024 clinical trial, 59 participants who took 225 milligrams of ashwagandha over 30 days saw improvement in word recall, mental reaction time and cognitive test scores. Similar results were observed in a 2021 study featuring 125 participants who took 300 milligrams ashwagandha over 90 days; significant improvement was seen across memory recall and in pattern recognition.
Side Effects and Precautions
Ashwagandha side effects are generally minimal, but potential issues include liver problems, drowsiness, and gastrointestinal issues like diarrhea, vomiting, and nausea. It can also increase thyroid activity and is not recommended for individuals with borderline thyroid or hyperthyroidism. Due to the potential for uterine contractions, it is not recommended during pregnancy.
Precautions
- Dosage: Stick to no more than 500 milligrams twice a day, or as recommended by a healthcare professional.
- Supplement Verification: Choose supplements independently verified by a third-party company.
- Short-Term Use: Ashwagandha is usually well-tolerated for three to six months, but long-term safety is not well-studied.
- Complementary Treatment: Use ashwagandha as a complementary practice, not as an alternative to conventional treatments.
- Consult a Healthcare Provider: Always consult a healthcare provider before taking supplements.
Contraindications
Ashwagandha is not considered safe for everyone and has been banned in Denmark due to potential risks. Avoid ashwagandha if you:
- Are pregnant or breastfeeding
- Take medications for diabetes, high blood pressure, sleep, anxiety, seizures, or autoimmune conditions
- Have an autoimmune disease
- Have prostate cancer
- Will soon have surgery
- Have a thyroid condition
Turmeric: The Golden Miracle
Turmeric (Curcuma longa) is an ancient flowering plant of the ginger family, traditionally used for thousands of years across India and Asia. Known as the "golden spice," turmeric is considered one of the most wholesome herbs on the planet.
Potential Benefits of Turmeric
Most of turmeric’s health properties can be attributed to curcumin, a compound that has strong antioxidant and anti-inflammatory properties. Turmeric is known for its inflammation balance and antioxidant effects. It may support joint health, aid digestion, promote a healthy response to inflammation, and support overall well-being.
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Turmeric and Weight Loss
Recent research has examined turmeric’s role in weight loss. A 2023 review suggests that curcumin may suppress particular inflammatory markers that play a role in obesity. A 2022 review noted that curcumin is a promising natural compound that may help with weight loss; however, more studies are needed before turmeric can be recommended as a weight management or preventive measure.
Safety and Dosage
Turmeric and curcumin are generally considered safe. The World Health Organization (WHO) suggests a safe daily intake range of 0-3 mg per kilogram of body weight.
Potential Side Effects
Some people who take large doses of turmeric may experience adverse effects, such as:
- Allergic reactions
- Nausea
- Vomiting
- Stomach pain
- Constipation
- Skin rash
- Diarrhea
Conditions to Avoid Turmeric
Those with the following conditions should avoid turmeric supplements:
- Bleeding disorders
- Iron deficiency
- Kidney stones
Pregnant or breastfeeding individuals should also avoid turmeric supplements due to insufficient evidence regarding their safety.
Ginger: More Than Just a Spicy Touch
Ginger (Zingiber officinale) is a flowering plant originating in China, revered as a prominent culinary and medicinal spice in many traditional cultures. The rhizomes, or underground stem roots, of the plant are used. Ginger has a spicy and peppery flavor and is related to turmeric, cardamom, and galangal. One of the most beneficial bioactive substances in ginger is gingerol.
Potential Benefits of Ginger
Ginger is often used for digestive support and promoting a healthy inflammation response. Ginger’s antioxidant properties can help maintain skin’s collagen production which promotes skin elasticity and smoothness, leading to a younger more rejuvenated feel on your skin.
The Synergistic Blend: Turmeric, Ginger, and Ashwagandha
When combined, turmeric, ginger, and ashwagandha offer a synergistic blend of benefits. Ashwagandha is an adaptogenic herb known for its ability to promote a sense of calmness and aids with stress reduction, while turmeric contains curcumin, a compound with inflammation balance and antioxidant properties.
Potential Benefits of the Combination
- Thyroid & Adrenal Harmony: Turmeric and ashwagandha together are celebrated as some of the finest herbal ingredients which can reduce oxidative stress in the body. These two plants work in effortless harmony to support the natural functions of the thyroid and adrenal glands, which leads to balanced moods and energy levels throughout the day, every day!
- Revive & Rejuvenate Skin: Give your skin the moisture boost you have been seeking with all these gentle herbs. These compounds all contain vast amounts of plant-based antioxidants. Antioxidants help protect the skin from free radicals which speed up the breakdown of collagen and damage the skin.
- Stay Calm & Relaxed: Our advanced blend is known to maintain optimal cortisol levels in the body, which is a significant contributor to stress experiences.
- Inspirational Immunity Support: Ashwagandha and ginger both have a long history of ayurvedic use as immune-system supporters and mood supporter, to alleviate occasional stress while providing more energy to your whole body.
Considerations for Combining Supplements
It's always recommended to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. Additionally, be sure to choose high-quality supplements from reputable manufacturers.
BioPerine: Making the Most of Every Herb
Bioperine is an advanced patented form of Black Pepper Extract from the plant Piper nigrum. The curcumin present in turmeric is not easily absorbed in the body. This extract has been shown to greatly enhance absorption of Turmeric, curcumin and all other nutrients in the body, a process referred to as bio-enhancement.
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