Ashwagandha - Ancient Herb, Modern Benefits

Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing. People have been using Ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. Its botanical name is Withania somnifera, and it’s also known by several other names, including “Indian ginseng” and “winter cherry.” Overall, studies found that Ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol levels (a stress hormone)

Below are the benefits of Ashwagandha, based on scientific research.

Helps Reduce Stress and Anxiety

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress.

Ashwagandha helps to control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.

Research suggests Ashwagandha supplements can relieve stress and anxiety.

In a small study with 58 participants, those who took 250 or 600 mg of Ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo. Those who took the Ashwagandha supplements also saw improvements in sleep quality compared with the placebo group.

Another study in 60 people found that those who took 240 mg of Ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment.

Want to find out more?, click of these links to view the scientific & research studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/

Increases Athletic Performance 

Research has shown that Ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.

One analysis of research included 12 studies in people who took Ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.

Another analysis that looked at five studies found that taking Ashwagandha significantly enhanced maximum oxygen consumption (VO2 max) in healthy adults and athletes. VO2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness. Having optimal VO2 max is important for athletes and nonathletes alike. Low VO2 max is associated with increased mortality risk, while higher VO2 max is associated with a lower risk of heart disease.

Additionally, Ashwagandha may help increase muscle strength.

In a 2015 study, male participants who took 600 mg of Ashwagandha per day and participated in resistance training for 8 weeks had significantly greater gains in muscle strength and size compared with a placebo group.

Want to find out more?, click of these links to view the scientific & research studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230697/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/

Boosts Testosterone and Increase Fertility in Men

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels.

In a study of 43 males aged 40–70 with overweight and mild fatigue took tablets containing Ashwagandha extract or a placebo daily for 8 weeks. The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo.

Additionally, a review of four studies found that Ashwagandha treatment significantly increased sperm concentration, semen volume, and sperm motility in males with low sperm count. It also increased sperm concentration and motility in males with normal sperm count.

Want to find out more?, click of these links to view the scientific & research studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/

https://pubmed.ncbi.nlm.nih.gov/30466985/

Helps Reduce Blood Sugar Levels

Evidence suggests that Ashwagandha may have benefits for people with diabetes or high blood sugar levels.

A review of 24 studies, including 5 clinical studies in people with diabetes, found that treatment with Ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.

The reason may be that certain compounds within Ashwagandha — including one called withaferin A (WA) — have powerful antidiabetic activity and may help stimulate cells to take in glucose from the bloodstream.

Want to find out more?, click of these links to view the scientific & research studies.

https://pubmed.ncbi.nlm.nih.gov/31975514/

https://pubmed.ncbi.nlm.nih.gov/25796090/

Reduction of Inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body.

Animal studies have shown that WA may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10), and there’s some evidence Ashwagandha may help reduce inflammatory markers in humans too.

In a 2021 study, researchers gave people with COVID-19 an Ayurvedic drug containing 0.5 grams of Ashwagandha and other herbs twice per day for 7 days. This reduced participants’ levels of inflammatory markers CRP, IL-6, and TNF-α compared with a placebo.

The treatment formulation also contained:

• 1 gram of giloy ghanvati (Tinospora cordifolia)

• 2 grams of swasari ras (a traditional herbo-mineral formulation)

• 0.5 grams of tulsi ghanvati (Ocimum sanctum)

Want to find out more?, click of these links to view the scientific & research studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7857981/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696210/

Improves Brain Function

Taking Ashwagandha may benefit cognitive function.

One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia.

Cognitive functions it may benefit included:

• executive functioning

• attention

• reaction time

• performance on cognitive tasks

A study in 50 adults showed that taking 600 mg of Ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo:

• immediate and general memory

• attention

• information-processing speed

The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health.

Want to find out more?, click of these links to view the scientific research study.

https://pubmed.ncbi.nlm.nih.gov/31742775/

Improves Sleep 

Many people take Ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.

For example, a study in 50 adults ages 65–80 found that taking 600 mg of Ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment.

Additionally, one review of five high quality studies found that Ashwagandha appeared to:

• have a small but significant positive effect on overall sleep quality

• reduce anxiety levels

• help people feel more alert when they woke up

The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer.

Want to find out more?, click of these links to view the scientific & research studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7096075/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/

Safety and Side Effects

Ashwagandha is likely safe for most people when used for up to 6 months, although its long-term effects are unknown.

However, Ashwagandha may not be safe if a person:

• is pregnant, as high doses may lead to pregnancy loss

• is breastfeeding

• has hormone-sensitive prostate cancer

• is taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates

• is about to have surgery

• has an autoimmune or thyroid disorder

• has liver problems

Some people using Ashwagandha supplements in very high doses (1500mg+), have reported the following adverse effects:

• upper gastrointestinal discomfort

• drowsiness

• diarrhea

• vomiting

Ashwagandha’s effects may not be immediate, and you may have to take it for several months before noticing its effects.

Always speak with a doctor to ensure ashwagandha or other supplements are safe for you to use.

Dosage

Dosing recommendations for ashwagandha vary. For example, research has shown doses ranging from 250–1250 mg per day to to be effective for different conditions. Consult a healthcare professional if you have questions regarding Ashwagandha dosing.

You can take Ashwagandha in many ways, in either a single dose or multiple doses per day. And you can take it either with meals or on an empty stomach.