Ashwagandha's effect on blood sugar levels and diabetes management

 Diabetes is a common health condition that affects millions of people worldwide. It happens when the body cannot properly manage blood sugar levels. If blood sugar is too high for too long, it can lead to serious health problems, including heart disease, nerve damage, and kidney issues.

Many people with diabetes look for natural ways to control their blood sugar. One popular herb for this is Ashwagandha. This powerful plant has been used in traditional medicine for centuries. Now, modern research suggests that Ashwagandha may help lower blood sugar and improve diabetes management.

This article explains how Ashwagandha affects blood sugar levels, how it may help people with diabetes, and how to use it safely.

For high-quality Ashwagandha supplements, visit Vanan Herbal at Dr Kuyperstraat 5, 2514 BA, The Hague.

What is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub that grows in India, Africa, and the Middle East. It is known as an adaptogen, which means it helps the body handle stress. Traditional medicine has used it for thousands of years to improve energy, reduce anxiety, and support overall health.

Today, scientists have found that Ashwagandha may also help control blood sugar and support diabetes management. Let’s take a closer look at how it works.

How Blood Sugar Works in the Body

Blood sugar (also called glucose) is the body's main source of energy. When we eat food, especially carbohydrates, the body breaks it down into glucose. This sugar then enters the bloodstream and is used for energy.

The pancreas releases a hormone called insulin, which helps move sugar from the blood into the body’s cells. If the body does not make enough insulin or does not use it properly, blood sugar levels stay high. This is what happens in diabetes.

There are two main types of diabetes:

  1. Type 1 diabetes – The body does not make insulin. People with this type need insulin injections.
  2. Type 2 diabetes – The body does not use insulin properly, and blood sugar stays too high.

High blood sugar over time can cause serious health problems. That is why it is important to manage blood sugar levels carefully.

How Ashwagandha Helps Lower Blood Sugar

Several scientific studies suggest that Ashwagandha can help control blood sugar levels. Here’s how it works:

1. Improves Insulin Sensitivity

One of the biggest problems in Type 2 diabetes is insulin resistance. This means the body’s cells do not respond well to insulin. When this happens, sugar stays in the blood instead of being used for energy.

A study published in the Journal of Ethnopharmacology found that Ashwagandha helps improve insulin sensitivity. This means the body can use insulin more effectively, helping to lower blood sugar levels.

2. Reduces Blood Sugar Levels

Several studies show that Ashwagandha may directly lower blood sugar levels.

  • A study in the International Journal of Ayurveda Research found that people who took Ashwagandha for four weeks had lower fasting blood sugar levels compared to those who did not take it.
  • Another study in the Journal of Dietary Supplements found that Ashwagandha reduced blood sugar levels in people with Type 2 diabetes.

This means that Ashwagandha may help people who struggle with high blood sugar.

3. Reduces Stress and Cortisol Levels

Stress plays a big role in blood sugar levels. When we are stressed, the body releases a hormone called cortisol. High cortisol levels can cause:

  • Increased blood sugar
  • Higher insulin resistance
  • More fat storage, especially around the belly

Since Ashwagandha is known to reduce stress, it may also help lower cortisol levels. This, in turn, can help keep blood sugar more balanced.

A study in the Indian Journal of Psychological Medicine found that people who took Ashwagandha had lower cortisol levels and felt less stressed. This suggests that Ashwagandha may help prevent stress-related blood sugar spikes.

4. Protects Against Diabetes Complications

People with diabetes often develop complications such as:

  • Nerve damage (neuropathy) – Causes tingling and pain in the hands and feet.
  • Heart disease – High blood sugar increases the risk of heart problems.
  • Kidney problems – The kidneys can get damaged over time.

Ashwagandha has powerful antioxidant and anti-inflammatory properties. This means it helps protect the body’s cells from damage. Some research suggests that Ashwagandha may protect nerves, heart health, and kidney function, reducing the risk of diabetes-related complications.

How to Use Ashwagandha for Blood Sugar Control

Ashwagandha is available in different forms, including:

  • Powder – Can be mixed into drinks or food.
  • Capsules – Easy to take with water.
  • Tinctures – Liquid form that absorbs quickly.

The recommended dose for blood sugar control is usually 300–600 mg per day. However, it is best to start with a small dose and increase slowly. Always follow the instructions on the product label.

Best Ways to Take Ashwagandha

  • Take it with meals – This helps the body absorb it better.
  • Combine it with a healthy diet – Ashwagandha works best when paired with a balanced diet.
  • Stay consistent – Regular use gives the best results.

Possible Side Effects and Precautions

Ashwagandha is generally safe for most people. However, some may experience:

  • Upset stomach – Taking it with food can help.
  • Drowsiness – Some people feel sleepy after taking Ashwagandha.
  • Lower blood sugar – If you already take diabetes medication, Ashwagandha may make your blood sugar too low.

Who Should Be Careful?

  • People with low blood sugar – If you already have low blood sugar, Ashwagandha may make it drop too much.
  • People taking diabetes medication – It is important to talk to a doctor before using Ashwagandha with diabetes medicine.
  • Pregnant or breastfeeding women – There is not enough research on Ashwagandha’s safety for pregnancy, so it is best to avoid it.

Other Natural Ways to Manage Blood Sugar

While Ashwagandha can help, it is not a replacement for a healthy lifestyle. Here are other ways to manage blood sugar:

  1. Eat a balanced diet – Focus on whole grains, vegetables, and lean proteins. Avoid too much sugar and processed food.
  2. Exercise regularly – Physical activity helps the body use insulin better.
  3. Stay hydrated – Drinking water helps flush out excess sugar.
  4. Get enough sleep – Poor sleep can increase blood sugar levels.
  5. Manage stress – Meditation, yoga, and breathing exercises can help keep stress under control.

Conclusion

Ashwagandha is a powerful herb that may help manage blood sugar levels. Studies show that it improves insulin sensitivity, lowers blood sugar, reduces stress, and protects against diabetes complications.

However, it is important to use Ashwagandha wisely. If you have diabetes or take medication, talk to a doctor before adding it to your routine.

For high-quality Ashwagandha products, visit Vanan Herbal at:

Dr Kuyperstraat 5, 2514 BA, The Hague

By combining Ashwagandha with a healthy diet, exercise, and stress management, you can take steps toward better blood sugar control and overall health.

Contact Us

Name: Vanan Herbal

Address: Dr Kuyperstraat 5, The Hague, South Holland 2514 BA

Phone: +31 6 13004984

Our Location

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