What is Ashwagandha?
Ashwagandha is one of the most important herbs in Ayurveda, a traditional Indian system of medicine based on natural treatments. The Ashwagandha plant is a small shrub with yellow flowers native to India and Southeast Asia. The root and leaf extract or powder of Ashwagandha have been used for thousands of years to reduce stress, increase energy levels, improve concentration, and address fertility problems. The scientific name of this plant is Withania somnifera, and it is also known by various other names such as Indian ginseng and winter cherry.
Health Benefits of Ashwagandha
reducing stress and anxiety
Ashwagandha is best known for its ability to reduce stress. This substance is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwagandha may help combat stress by controlling stress mediators, including heat shock proteins (Hsp70), cortisol, and C-Jun N-terminal protein kinase. It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is a system that regulates the body’s stress response.
In a study with 58 participants, stress and cortisol levels were significantly reduced in those who took 250 or 600 mg of ashwagandha extract for 8 weeks compared to those who took a placebo. People who took Ashwagandha supplements also saw an improvement in sleep quality compared to the placebo group. Therefore, preliminary research suggests that ashwagandha may be a useful supplement for reducing stress and anxiety.
Improving athletic performance
According to studies, Ashwagandha may have beneficial effects on athletic performance and is a valuable supplement for athletes. An analysis of the results of 12 different studies on people who took 120 to 1,250 milligrams of ashwagandha per day suggests that the herb may increase physical performance, including strength and oxygen utilization during exercise. Ashwagandha also significantly increases maximal oxygen consumption (VO2 max) in healthy adults and athletes. VO2 max is the maximum amount of oxygen that a person can use during intense activities and is a factor used to measure heart and lung fitness. Additionally, ashwagandha may help increase muscle strength.
Reducing the symptoms of certain mental health-related diseases
Some evidence suggests that ashwagandha may help reduce symptoms of various mental illnesses, including depression, in specific populations. Researchers studied the effects of ashwagandha on 66 individuals with schizophrenia who were also dealing with depression and anxiety. Those who consumed 1,000 mg of ashwagandha extract daily for 12 weeks experienced greater reductions in depression and anxiety compared to those who took a placebo. A limited study from 2013 indicates that ashwagandha could potentially improve cognitive impairment in individuals with bipolar disorder. Recent research from 2021 indicates that ashwagandha may also be beneficial in addressing depression, anxiety, insomnia, and other mental health issues. However, further research is necessary to explore these potential applications.
Increasing testosterone and improving fertility in men
Several studies have shown that Ashwagandha supplements can be beneficial for male fertility and can increase testosterone levels. In one study, 43 men aged 40 to 70 years who were overweight and experiencing mild fatigue took tablets containing Ashwagandha extract or a placebo daily for 8 weeks. The treatment was linked to an 18% increase in DHEA-S, the sex hormone involved in testosterone production. Participants who used this herb showed a 14.7% increase in testosterone compared to those who took a placebo.
Reducing blood sugar levels
Limited evidence suggests that Ashwagandha may offer benefits for individuals with diabetes or high blood sugar levels. Clinical studies involving individuals with diabetes have shown that treatment with Ashwagandha significantly reduces blood sugar, hemoglobin A1c, insulin, blood lipids, and markers of oxidative stress. This reduction may be attributed to compounds found in Ashwagandha, such as withaferin A, which exhibit potent anti-diabetic properties and may aid in the uptake of glucose by cells from the bloodstream. Further comprehensive studies are required to explore this potential further.
Reducing inflammation
Ashwagandha contains compounds, including withaferin A, that may help reduce inflammation in the body. Animal studies have shown that withaferin A may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10). There is evidence that ashwagandha may help reduce inflammatory markers in humans as well.
In a 2021 study, researchers prescribed an Ayurvedic medicine containing 0.5 grams of Ashwagandha and other herbs twice a day for 7 days to people with Covid-19. This treatment decreased the levels of inflammatory markers CRP, IL-6, and TNF-α in users compared to a placebo.
Improving brain function, including memory
Taking ashwagandha may benefit cognitive function. Clinical studies show preliminary evidence of Ashwagandha’s ability to improve cognitive functions, including executive function, attention, response time, and performance on cognitive tasks in specific populations, including older adults with mild cognitive impairment and people with schizophrenia.
A study on 50 adults showed that consuming 600 mg of Ashwagandha extract per day for 8 weeks resulted in a significant improvement in immediate and general memory, attention and information processing speed compared to placebo. The researchers noted that compounds in ashwagandha, including WA, have beneficial antioxidant effects in the brain that may benefit cognitive health.
Improving sleep
Ashwagandha is a popular choice for enhancing sleep, with some evidence suggesting it can help with sleep problems. In a study of 50 adults aged 65 to 80 years, taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon awakening compared to a placebo. Other studies also show that ashwagandha has small but significant positive effects on overall sleep quality, reduces anxiety levels, and helps individuals feel more alert upon waking up.
Ashwagandha safety and side effects
Taking Ashwagandha for 3 months is generally safe for most people, but its long-term effects are still unknown. It is important to note that Ashwagandha should not be used by pregnant or breastfeeding individuals, those with hormone-sensitive prostate cancer, individuals about to undergo surgery, those with autoimmune or thyroid disorders, individuals with liver problems or those taking certain medications such as benzodiazepines, anticonvulsants, and barbiturates.
Some individuals who have used Ashwagandha supplements have reported side effects such as upper gastrointestinal problems, drowsiness, diarrhea, and vomiting. It is always recommended to consult with a doctor before starting any new supplement regimen.
Dosage of Ashwagandha
Recommendations for Ashwagandha dosage vary. Studies have shown that doses ranging from 250 to 1250 mg per day can be effective for different cases.
For similar information, please refer to the articles on Elderberry, Health Benefits of Curcumin, and Health Benefits of Astaxanthin.
