24 C
Lagos
Monday, September 28, 2020

The Ultimate Guide to Incorporating Ashwagandha Supplements Into Your Diet

- Advertisement -

Ashwa-what?
Ashwagandha, also known as Withania somnifera, winter cherry, or Indian ginseng, is an herb that has been used for thousands of years in Ayurvedic, Indian, Unani, and traditional African medicine.

- Advertisement -

In the last few years, ashwagandha has made its way over to western countries and has been praised by health enthusiasts for its ability to help people suffering from a myriad of conditions, from arthritis and anxiety to Parkinson’s disease and liver disease.  Plenty of people are on the ashwagandha train, but others are still skeptical.

This skepticism isn’t necessarily unwarranted, especially since the herb’s popularity has resulted in the development and sale of several less-than-credible products.

In order to reap the benefits of ashwagandha, it’s important to choose a high-quality supplement. In this article, we’ll teach you how to find the best Ashwagandha supplements and explain how you can incorporate them safely into your diet.

Types of Ashwagandha Supplements

Ashwagandha supplements come in three main forms: powders, liquid extracts, and capsules. Each form comes with its own benefits and drawbacks.

Powders

Of the three, the powder is the most economical option for consuming ashwagandha. It’s also very versatile. It’s great to cook with and can be mixed easily into liquids for drinking.

Liquid Extract and Capsules

Ashwagandha liquid extract and capsules tend to be more expensive than powdered options.

However, they are both easy to consume and are ideal for people who travel a lot and don’t want to carry a container of powder around with them. Those who just want a simple option for dosing will also enjoy ashwagandha in its liquid or capsule form.

How to Choose Quality Supplements

As with any product, not all ashwagandha supplements are created equal. To reap the full benefits of ashwagandha and avoid experiencing any adverse effects, it’s important to look for products that have a sufficient amount of active ingredients but don’t contain any harmful contaminants or additives.

1. Active Ingredients

When you’re looking at the label on supplement package, don’t just focus on the amount of ashwagandha powder present in each serving. What’s actually more important is the percentage of active ingredients. The active ingredients in ashwagandha root include withanolides, alkaloids, and saponins. Most supplements contain somewhere between 1.5 and 4.5 percent active ingredients.

- Advertisement -

2. Contaminants

Look for ashwagandha supplements that are certified organic. This will help you ensure that the product is not contaminated with heavy metals like lead or mercury. You should also avoid buying products that aren’t tested by third-party laboratories. These labs test for heavy metals, pesticides, and microbiological pathogens like Salmonella and E. Coli.

3. Fillers and Additives

Avoid ashwagandha supplements (and any supplement, for that matter) that list “other ingredients” on the label. This is a code word for fillers and additives that could potentially be harmful and won’t provide any additional health benefits. You should be able to identify every single component in your supplements, especially if you’re going to be taking them for a long time.

How Much Should I Take?

Ashwagandha is easy to dose in liquid and capsule form, but powder gets a little trickier.
Generally speaking, 15-30 grams of powder is considered a high dose. This is most beneficial for people dealing with severe fatigue, insomnia, or stress. High doses should only be used for short periods of time, until acute conditions are stabilized.

A moderate dose typically ranges from 2-5 grams and is best for chronic insomnia or anxiety. It can also be used in moderation during recuperative periods for its general health benefits.

How to Incorporate Ashwagandha Powder into Your Diet

On its own, ashwagandha powder has a bitter taste that most people don’t enjoy. Luckily, there are lots of ways to get all of its benefits without having to plug your nose while you eat or drink it.

Listed below are four tasty options that will make it easy for you to make ashwagandha part of your daily routine.

Smoothies

One of the tastiest ways to incorporate ashwagandha into your diet is to mix it into a smoothie.

Simply mix frozen fruit, milk, and about two tablespoons of ashwagandha powder together in a blender. You can easily customize your smoothie to fit your specific preferences by adding things like nut butter, cinnamon, honey, or yogurt as well.

Baking

You can also mask the bitter taste of ashwagandha by mixing it into your favorite baked goods. Use a couple tablespoons of it alongside other dry ingredients (flour, sugar, etc.) to make cookies, brownies, bars, or any other dessert that you want to make a little healthier.

Tea

The simplest way to make ashwagandha tea is to mix about one teaspoon of the powder into a cup of boiling water or milk. Let it cool and then add sugar to sweeten it.

- Advertisement -

Pasta

Ashwagandha works well in baked goods, but it can also be mixed into savory recipes like pasta.

Simply mix the powder in with other dry ingredients, as you would if you were baking with it, and then cook your pasta according to your favorite recipe.

Precautions

Ashwagandha supplements are generally considered to be very safe. However, some people have experienced stomach issues (pain, diarrhea, etc.) after consuming too much of it. To avoid such discomfort, it’s best to start with a small amount to let your body adjust.

People with the following conditions should exercise caution when consuming Ashwagandha supplements:

Ashwagandha also has the potential to intensify the effects of sedative medications since it can cause drowsiness. It’s recommended to avoid these types of medications while also supplementing with ashwagandha.

Wrapping Up

Ashwagandha supplements offer a variety of health benefits and can be incorporated into just about anyone’s daily routine.

Keep these tips in mind if you’ve been hesitant to try ashwagandha, especially in its powdered form. You’ll be amazed at how much better you feel (and how much better it tastes)!

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Guest
This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.
- Advertisement -

Trending Now

Leaky Gut Syndrome – Causes, Symptoms and Treatment

Leaky gut syndrome is a medical condition that has gained a lot of attention in recent years. In fact, it is a subject of...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

Enlarged Clitoris: Causes, Treatment and Symptoms

The clitoris is simply a female sexual organ located slightly above the urethra, a section where urine is released from the female body. A...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

How to De-worm Yourself Naturally?

Parasitic or intestinal worms are behind many health challenges people face; they can cause a lot of problems including digestive problems. Some common types...

Do You Get Sick After Getting the Flu Shot? Here Is Why

This is the period of winter and Harmattan. Yes, it is the holiday period, but it is also the period where almost everyone gets...

What is the Irish Moss? And Health Benefits

Irish Moss is a super Seafood that is fast becoming famous. This edible North Atlantic seaweed yields a gummy substance and is found on...

Friends

Newsletter

Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

How Can You Stick to Your Diet When You Are Out All Day?

Sticking to your diet is challenging even on your most disciplined days. Being away from home can make it challenging to stay on track...

15 Different Methods to Boost Your Metabolism

When you feel more tired and lazy it’s simply because you have a low metabolism. Metabolism can be also defined by the energy you...

Hot New Food as Medicine Trend: The Benefits of Turmeric

A quote from Daniel Gilbert tells us: "The secret of happiness is variety, but the secret of variety, like the secret of all spices,...

Post-Workout Food Plan Best for Muscle Recovery

Post-workout nutrition can make or break your fitness goals. As they say, abs are made in the kitchen. This means that the food you...

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Copy link
Powered by Social Snap