Health
Also known as Indian ginseng, ashwagandha has been used in Indian alternative medicine for almost 3,000 years as a treatment that increases a person's ability to resist, adapt or become resilient in nonspecific ways to biological, physical or chemical stressors (2 , 3 ).
In recent years, there has been growing interest in the potential health benefits of Ashwagandha, particularly in the areas of stress management, cognitive function and physical performance.
You can find several pharmaceutical companies that offer ashwagandha in the form of 500mg capsules, in pharmacies and on specialized websites.
Withania somnifera (L.) Dunal is an evergreen shrub grown in tropical and subtropical areas of Asia, Africa and Europe, popularly known as ashwagandha. Ashwagandha is commonly used to reduce stress and anxiety and for cognitive disorders. (1,4 ).
Ashwagandha is a member of the family of herbs known as "adaptogens" meaning that it is a phytonutrient that regulates metabolism when the body is disturbed by physical or mental stress and helps the body to adapt to it:
normalizing system functions,
developing resistance to future stress
raising the body's functioning to a higher level of performance
Several studies have suggested that Ashwagandha supplementation may exhibit neuroprotective activity, be useful in obsessive-compulsive disorder and exhibit anti-inflammatory, immunomodulatory and antibacterial properties.
Ashwagandha is rich in phytochemicals, including steroid lactones (known as witanolides) and alkaloids. (5)
According to the review, several studies show evidence suggesting that Ashwagandha supplementation may be useful in male infertility, anti-cancer and anti-diabetic treatment. Studies have also suggested that Ashwagandha may exhibit cardioprotective properties
Benefits
Ashwagandha for stress and anxiety
A 2021 systematic review identified seven studies investigating ashwagandha for treating stress and anxiety, for 6 to 8 weeks, with the dose ranging from 240 to 1,250 mg/day of extract or 6,000 mg of root powder. (7).
Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (measured subjectively by validated rating scales), reduced insomnia and fatigue, and reduced serum cortisol levels (a stress hormone), compared to placebo. The benefits appeared to be greater with doses of 500 to 600 mg/day compared to lower doses. (8,9)
At the University of Colorado, participants reported increased well-being, including a sense of calm, improved energy levels, greater mental clarity and better sleep quality.(10, 11).
Ashwagandha for sleep
Research is limited, but the results of some clinical trials suggest that ashwagandha extracts may help with sleep.
Participants without insomnia who took ashwagandha also reported improved sleep, but did not notice symptoms of anxiety or mental alertness on waking.
The benefits were most prominent when the dose was 600 mg/day and when the duration of treatment was at least 8 weeks, and in participants with insomnia.(4,12, 13).
Ashwagandha's neuroprotective and anti-neurodegenerative effects
Neurodegenerative diseases cause the destruction of the central nervous system, resulting in irreversible damage, such as Alzheimer's disease, Parkinson's disease, and Huntington's disease. In a recent review of several studies on the use of Ashwagandha, it was observed that this herb is very promising for the treatment of these diseases.
Although there is evidence to support the potential therapeutic uses of Ashwagandha, the mechanisms by which it exerts its effects are not yet fully understood.
Gaining muscle mass with Ashwagandha
An article published in the Journal of the International Society of Sports Nutrition reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.
Ashwagandha's anti-inflammatory / immunomodulatory action
Due to its properties, Withania somnifera is being studied for the treatment of various diseases associated with inflammation in the body, such as cardiovascular, pulmonary and autoimmune diseases and diabetes, cancer and neurodegenerative diseases. Pre-clinical studies have demonstrated the plant's ability to regulate mitochondrial function and apoptosis and reduce inflammation by inhibiting inflammatory markers.
Safety of Ashwagandha
In the studies described above and in many other clinical trials, ashwagandha was well tolerated by participants for about 3 months of use. Common side effects in some people are mild and include stomach pain, loose stools, nausea and drowsiness. However, there is a lack of evidence on the safety of prolonged use of ashwagandha, over many months or years.( 7 , 14 )
There are some reports of more serious side effects associated with the use of ashwagandha, including adverse effects on liver function. In an initial report of liver damage associated with the use of ashwagandha after using ashwagandha in combination with various anxiolytics (15 ).
The use of ashwagandha has been associated with acute liver damage in other case reports of consumption of combination products containing ashwagandha and other ingredients.(16, 17, 18, 19)
Some research in rats and humans suggests that ashwagandha can affect thyroid function. This suggests that ashwagandha may interact with thyroid hormone medications. Ashwagandha can also interact with other medications, including antidiabetic drugs, antihypertensive drugs, immunosuppressants and sedatives (20, 21, 22,23,24)
Experts advise against the use of ashwagandha by pregnant women because it has the potential to cause miscarriage and by those who are breastfeeding (24).
The use of Ashwagandha can also increase testosterone levels, so according to experts, it may not be safe for people with hormone-sensitive prostate cancer. (6 ,7, 27, 28, 29, 30, 31,32 )
Warnings on the use of Ashwagandha
Patients who use supplements that act on GABA and Serotonin Reuptake Inhibitors (SSRIs) should consume Ashwagandha under the supervision of a doctor and/or nutritionist.
People with hypersensitivity to the substance should not use the product. In the event of hypersensitivity to the product, it is recommended to discontinue use and consult your doctor.
Conclusion
Ashwagandha is a herb that has been used for centuries in traditional alternative medicine, particularly in India. Over the years, research has been carried out to investigate the various effects of Ashwagandha, which show multiple beneficial health effects.
It is important to note that research into Ashwagandha is ongoing, and more studies are needed to confirm its potential therapeutic uses and to determine the ideal doses and durations of use for each condition.
Disclaimer: this content, including advice, provides generic information only. It in no way replaces a medical opinion.
