LET’S GET TO THE ROOT OF ASHWAGANDHA
Ashwagandha (Withania somnifera) is a shrub with greenish-yellow flowers and red berries, native to regions such as India, the Middle East, and parts of Africa. [6]
The roots from this shrub are used to make Ashwagandha.
Also known as Indian Ginseng or Winter Cherry, it has been used in Ayurvedic medicine (ancient natural healing originating in India) for over 3,000 years, traditionally used for its stress-reducing and cognitive-enhancing properties. [2] [4] [6]
The adaptogenic herb (supports the body’s resistance against stressors) has also been used to promote longevity, improve fertility, and combat inflammation, and is well recognised for its benefits in mental and physical health today. [2] [4] [6]
The increasing global interest in Ashwagandha has led researchers to investigate its impacts on stress-related disorders, sleep, and athletic performance. [12]
How Does Ashwagandha Work?
Withanolides are the primary active components in Ashwagandha responsible for its therapeutic effects.
Withanolides exhibit various pharmacological activities including:
Antioxidant properties - counters oxidative stress
Anti-inflammatory properties - reduces inflammation
Anxiolytic effects – anxiety reducing
Immunomodulatory effects – immune support
Neuroprotective properties – protects the nervous system
[4] [15] [22]
In addition to withanolides, Ashwagandha contains phenolic compounds (health promoting chemical substances found in plants) and alkaloids (organic compounds which effect the body) that exhibit antibacterial, antioxidant, and neuroprotective properties. [15]
What are the Benefits of Ashwagandha?
Ashwagandha has a number of potential health benefits such as improved:
Stress and mental health
Athletic performance
Sexual function including increased testosterone and hormonal regulation
Brain function
Sleep
Inflammation
Heart health, immunity, and skin
But is Ashwagandha worth the hype?
Let’s find out if this ancient root can actually back up its claims.
Stress
Ashwagandha is an adaptogen, known for improving the body’s resistance to stress and normalising physiological functions under stress conditions. [4] [5] [29]
The herb is believed to engage with GABA receptors, which are critical in reducing anxiety, inducing relaxation, and promoting sleep. [1] [2] [26] [29]
Cortisol, a primary biomarker of stress response which is often associated with chronic stress, anxiety, and depression, is shown to be significantly reduced with Ashwagandha supplementation, thus alleviating stress and its related symptoms. [15] [16] [17] [26]
Ashwagandha is able to reduce cortisol levels through modulation of the HPA axis, the body’s stress response system. [3] [7]
One study had 64 participants take 300 mg of Ashwagandha root extract twice daily for 60 days and they experienced a 30% reduction in cortisol levels, which correlated with a substantial decrease in self-reported stress levels. [8]
Mental Health
Ashwagandha’s anxiolytic and antidepressant properties stem from its ability to regulate neurotransmitters like serotonin and dopamine. [18] [23]
Additionally, the herb’s antioxidant properties may protect neurons from oxidative damage that contributes to anxiety. [8] [14]
Ashwagandha’s neuroprotective properties help mitigate the impact of chronic stress on mood and cognition, potentially alleviating symptoms of anxiety, depression, and insomnia, making it a viable alternative or complementary therapy for stress-related mental health issues. [1] [12] [23]
Athletic Performance
Ashwagandha has been shown to enhance athletic performance by increasing endurance, strength, and recovery time. [4] [14]
Several clinical trials have highlighted Ashwagandha’s role in improving VO2 max, a key indicator of aerobic capacity, in both competitive athletes and generally healthy adults. [1] [4] [14] [24]
Numerous studies have also noted that Ashwagandha supplementation can enhance muscle strength and muscle size. These studies largely attribute these benefits to higher levels of anabolic hormones such as testosterone. [1] [4] [16] [19]
This increase in muscle mass is also attributed to Ashwagandha aiding muscle recovery, showing reductions in exercise-induced muscle damage and suggesting that it might have a protective effect on muscle tissue during intensive training. [4] [16] [21]
One study gave participants either 250 mg of Ashwagandha extract or a placebo twice daily for 60 days and made them undertake a number of physical tests. [9]
There was a statistically significant increase in the Ashwagandha group of total distance travelled and average speed on a bicycle ergometer, an increase in VO2 max, and greater handgrip and leg-press strength, when compared to the placebo group. [9]
Sexual Function
Ashwagandha has long been used to improve sexual vitality and reproductive health in both men and women. [11] [28]
For men, research has confirmed that Ashwagandha improves semen quality (volume and sperm count per ejaculation), testosterone levels, and overall reproductive health. [11] [13] [15] [16] [27]
Various studies have shown that Ashwagandha can positively influences sexual thoughts, physical responses such as erections and orgasmic function, and overall sexual satisfaction in men. [13] [27]
For women, Ashwagandha has shown to help regulate hormone levels, improving reproductive health and alleviating symptoms associated with menstrual irregularities and menopause. [14] [15] [16] [24]
One study measured overall sexual function in women (desire, arousal, lubrication, orgasm, satisfaction, and pain) when taking Ashwagandha and noted significant benefits in all categories, leading to more satisfying sexual experiences and a higher level of sexual desire throughout the study compared to the placebo group. [10]
Brain Function
Ashwagandha’s active compounds, particularly withanolides, have anti-inflammatory and antioxidant effects, which contribute to neuroprotection (protection of brains bells from oxidative damage) and cognitive resilience. [1] [4] [5] [7] [11]
High anxiety levels can impair cognitive function, including decision-making and concentration. Ashwagandha’s anxiolytic (anti-anxiety) effects can potentially improve these cognitive challenges, restoring mental clarity and focus. [2] [4] [14] [18] [28]
One study concluded that acute supplementation with 400 mg of Ashwagandha root and leaf extract helped sustain attention, increase short-term working memory, and promote faster response times in healthy young adults. [25]
Sleep
Several clinical studies have shown that Ashwagandha significantly improves sleep parameters, such as reducing the time taken to fall asleep and increasing total sleep duration and sleep efficiency. [5] [8] [12] [16] [20] [23] [29]
The herb’s sedative and sleep-enhancing effects are attributed to its influence on GABA receptors (critical for inducing relaxation and promoting sleep), and serotonergic pathways (which regulate sleep cycles and mood stability). [12] [29]
One randomised controlled trial demonstrated that participants with insomnia who were administered 300 mg of Ashwagandha root extract twice daily increased their sleep efficiency scores from 75.63 to 83.48 over a 10-week period compared to the placebo group. [8]
Inflammation
Ashwagandha has been shown to inhibit pathways associated with inflammation, helping reduce chronic inflammation which is linked to various health issues, including cardiovascular and autoimmune diseases. [1] [14] [23]
Ashwagandha’s anti-inflammatory properties can reduce these inflammation markers, such as help reduce swelling, manage arthritis symptoms, and alleviate pain in inflammatory conditions. [14] [17] [26] [28]
Heart Health
Ashwagandha supports cardiovascular health by reducing inflammation and improving lipid profiles (fats in the bloodstream). Some studies suggest it has the potential to reduce systolic and diastolic blood pressure, lower cholesterol levels, and protect cardiac tissues from oxidative stress-induced damage. [16] [20]
Immunity
Ashwagandha’s antioxidant properties support the health of immune cells by neutralising harmful free radicals (which cause cellular damage) and enhance the body’s natural defence systems. [14] [23]
Skin
Ashwagandha stimulates the production of essential skin compounds such as DHEA, collagen, and elastin. These compounds contribute to skin hydration, suppleness, and strength, enhancing the skin’s overall health and appearance. [14] [16]
Are There Side Effects of Ashwagandha?
Ashwagandha is safe to take and conveniently comes in many forms such as pills, powders, oils and syrups.
However, in some studies conducted there are reports of minor side effects such as gastrointestinal issues (diarrhoea, nausea, and abdominal pain) but these reactions are reported as infrequent and mild in nature. [3] [5] [6]
Additionally, those taking existing medication, especially immunosuppressants, sedatives, and thyroid hormone medications, are advised to seek the guidance of a health professional when considering an Ashwagandha supplement. [5]
So, Is Ashwagandha Worth It?
As well as its aforementioned benefits, Ashwagandha’s impact on overall happiness and perceived well-being is well documented. [12]
Studies have pointed to improvements in physical health, psychological health, social relationships, and quality of life scores, when compared to placebo groups. [18]
Overall, Ashwagandha has numerous benefits which can increase overall well-being.
Ashwagandha Summary
Stress
Improves the body’s resistance to stresses
Reduces anxiety whilst inducing relaxation
Lowers cortisol levels
Mental Health
Contains anxiolytic and antidepressant properties
Potentially alleviates symptoms of chronic stress, anxiety, depression, and insomnia
Athletic Performance
Increases aerobic capacity (VO2 max)
Enhances muscle strength and size
Aids muscle recovery
Sexual Function
Increases testosterone and sperm count in men
Regulates hormonal levels in women
Increases sexual function and pleasure for both sexes
Brain Function
Has neuroprotective effects
Can help working memory, cognitive response times, and restore mental clarity and focus
Sleep
Reduces the time it takes to fall asleep whilst increasing sleep duration and efficiency
Induces relaxation and promotes sleep
Inflammation
Helps reduce chronic inflammation
Can reduce swelling, help manage arthritis symptoms, and alleviate pain in inflammatory conditions
Heart Health
Reduces inflammation and improves lipid profile
May reduce systolic and diastolic blood pressure, lower cholesterol levels, and protect cardiac tissues
Immunity
Supports the health of immune cells
Enhances the body’s natural defence system
Skin
Stimulates essential skin compounds which contribute to skin hydration, suppleness, and strength
References
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