Ashwagandha

Botanically Withania somnifera, or "winter cherry", is a shrub from the nightshade family that grows up to one and a half meters high with striking coral-red fruits that are reminiscent of the delicious Cape gooseberries, but are inedible. Ashwagandha plays an important role in traditional Indian herbal medicine, Ayurvedic medicine. Ashwagandha thrives in India, Sri Lanka, Pakistan, Afghanistan and other Asian countries. "Ashwagandha" is Sanskrit for "smell of the horse" which refers to both the characteristic smell and the ability to increase strength. Ashwagandha has been used for over 3000 years to relieve stress, boost energy levels and improve concentration (1). Even the ancient Egyptians valued the plant. For example, it is said to have been found in garlands that adorned the mummy of Tutankhamun. The miracle root "jangida", which was considered an aphrodisiac in ancient India, is said to have been Withania somnifera. Its narcotic, sleep-inducing effect was known in the Arab world. The Syrian name "Sekran" means "intoxicant".

Use

Traditionally, the leaves, the root and, in particular, the root bark are used. In India, the dried ashwagandha root is used as a rejuvenating tonic, stimulant and aphrodisiac, but also as a narcotic. It acts primarily on the sexual organs and the nervous system. It was and is used for numerous symptoms, including rheumatic diseases, anxiety, nervousness and sleep disorders, stress, convalescence, loss of appetite, immunodeficiency and signs of ageing such as senile debility, a field of application that is very similar to that of ginseng root. Ashwagandha has therefore also been categorized as an "adaptogen" and called "Indian ginseng". A certain diuretic effect is also noticeable. It is also said to increase blood pressure, reduce mucus and have an anti-asthmatic effect, as well as having a positive influence on digestion. Due to its probable antibacterial effects, the root powder, but more often the leaves, is traditionally applied externally to treat swellings, inflammations and ulcers. In Ayurveda, it is also recommended for problems such as gastritis, as it reduces vata and thus treats the nervous cause of this disease. Clinical studies have shown that regular use of this substance increases the relative sperm count in men from 10 to 100 million, making it a powerful aphrodisiac. The main active ingredients are extracted steroid lactones of the withanolides type.

Need in sport

Ashwagandha is used in sports to increase the strength of body tissues. It is immunostimulating and regenerating and is effective against insomnia. It corrects immune disorders and serves as an effective aphrodisiac, as it improves sexual strength and stamina as well as reproductive functions. The preparations made from this root are excellent remedies for the muscles, bone marrow and nervous tissue. Ashwagandha promotes muscle building and thus has an anabolic effect without any side effects. Ashwagandha is also a classic anti-stress plant that is taken in cases of physical and mental exhaustion and emaciation. By taking ashwagandha, training and regeneration after a competition and during training can be optimized, general complaints, stress symptoms, various illnesses and injuries can be treated effectively and usually without the risk of side effects.

What are the potential benefits of ashwagandha and what does science say about it?

Ashwagandha is an amazingly healthy medicinal plant. It is classified as an "adaptogen", which means that it can help your body to cope better with stress. Ashwagandha also provides all kinds of other benefits for your body and brain, ranging from reducing blood sugar and cortisol levels to boosting brain function and helping to combat symptoms of anxiety and depression. Many of ashwagandha's health benefits are attributed to its high levels of withanolides, which have been shown to fight inflammation and tumor growth, among other benefits (1). In the following sections, we will describe the potential health benefits of ashwagandha in detail and look at the scientific evidence.

Ashwagandha can lower blood sugar levels

Several studies have shown that ashwagandha can lower blood sugar levels. A test tube study found that ashwagandha increased insulin secretion and increased the insulin sensitivity of muscle cells (2).

Several human studies have confirmed ashwagandha's ability to lower blood sugar levels in both healthy people and diabetics (3, 4, 5, 6). In a four-week study of subjects suffering from schizophrenia, those treated with ashwagandha experienced an average reduction in fasting blood glucose levels of 13.5 mg/dl, compared to 4.5 mg/dl in subjects receiving placebo alone (5). In addition, supplementation with ashwagandha for 30 days was as effective as oral diabetes medication in reducing fasting blood glucose levels in a small study of six subjects (6).

• Summary: Ashwagandha can lower blood glucose levels via its effects on insulin secretion and insulin sensitivity.

Ashwagandha has anti-cancer properties

Studies conducted on animals and in test tubes have found that ashwagandha helps induce apoptosis. This is the programmed cell death of cancer cells (7). In addition, ashwagandha inhibits the growth of new cancer cells in several ways (7). Among other things, ashwagandha is thought to generate a reactive oxygen species that is toxic to cancer cells but does not cause damage to normal, healthy cells. In addition, ashwagandha may make cancer cells less resistant to apoptosis (8). Animal studies suggest that ashwagandha may help treat several types of cancer including breast cancer, lung cancer, colon cancer, brain cancer and ovarian cancer (9, 10, 11, 12, 13). In a study in which mice with ovarian tumors were treated with ashwagandha alone or in combination with an anticancer drug, a 70 to 80% reduction in tumor growth was observed. The treatment also prevented the spread of cancer to other organs (13). Even though there are no human studies on this subject to date, the results of the studies mentioned are promising. As with all herbal remedies, ashwagandha is of course no substitute for conventional medical therapy and should only be used in consultation with the attending physician in cases of illness. Summary: Animal and test tube studies have shown that ashwagandha may promote cancer cell death and may be effective against several types of cancer.

Ashwagandha can lower cortisol levels

Cortisol is known as a stress hormone because it is secreted by the adrenal glands in response to stress and excessive drops in blood sugar levels. Unfortunately, in some cases, cortisol levels are chronically elevated, which can lead to high blood sugar levels and increased fat storage in the abdominal area. Studies have shown that ashwagandha may help to lower cortisol levels (3, 14, 15). In a study conducted with chronically stressed adults, significant reductions in cortisol levels were observed in subjects who supplemented ashwagandha compared to the control group. In the subjects using the highest dose of ashwagandha, the average reduction in cortisol levels was 30% (3).

• Summary: Ashwagandha supplements may help reduce cortisol levels in chronically stressed individuals.

Ashwagandha may help reduce stress and anxiety

Ashwagandha is probably best known for its ability to reduce stress. Scientists report that it blocks the stress pathway in the brain of rats via regulation of chemical signaling in the nervous system (16). Several controlled human studies have shown that ashwagandha can effectively reduce symptoms in both highly stressed people and people with anxiety disorders (14, 17, 18). In a 60-day study of 64 subjects suffering from chronic stress, the subjects taking ashwagandha reported an average reduction in anxiety and insomnia of 69%, compared to only 11% in the placebo group (14). In another six-week study, 88% of subjects taking ashwagandha reported a reduction in anxiety, while only 50% in the placebo group reported an effect (18).

• Summary: Ashwagandha can reduce stress and anxiety.

Ashwagandha could alleviate symptoms of depression

Although these relationships have not yet been extensively studied, some studies suggest that ashwagandha may help to alleviate depression (14, 18). In a 60-day controlled study of 64 stressed adult volunteers, those who took 600 mg of a highly concentrated ashwagandha extract per day reported a 79% reduction in severe depression, while members of the placebo group reported a 10% increase in depression (14). However, only one of the subjects had a history of clinical depression, so the relevance of the results is unclear.

• Summary: Limited data suggest that ashwagandha may help alleviate depression.

Ashwagandha may increase testosterone levels and boost fertility in men Ashwagandha supplements may have powerful effects on testosterone levels and reproductive health (15, 19, 20, 21). In a study of 75 infertile men, an increase in sperm count and motility was observed in the group treated with ashwagandha. In addition, the treatment led to a significant increase in testosterone levels (21). The scientists also reported that the group taking ashwagandha had higher levels of antioxidants in their blood. In another study, higher antioxidant levels and better sperm quality were observed in men who received ashwagandha to treat stress. After three months of treatment, 14% of the partners of the treated men had become pregnant (15).

• Summary: Ashwagandha may help increase testosterone levels in men, as well as improve sperm quality and fertility.

Ashwaganda may increase muscle mass and strength

Scientific research has shown that ashwagandha can improve body composition and increase strength (4, 20, 22).

In a study designed to determine a safe and effective dosage of ashwagandha, healthy men who took 750 to 1250 mg of powdered ashwagandha root per day were able to increase muscle mass and strength within 30 days (4). In another study, those who took ashwagandha experienced greater gains in muscle mass and strength. At the same time, they were able to reduce their body fat percentage twice as much as the members of the placebo group (20).

• Summary: Ashwagandha has been shown to increase muscle mass, reduce body fat and increase strength.

Ashwagandha could reduce inflammation

Several animal studies have shown that ashwagandha helps reduce inflammation (23, 24, 25). Studies conducted with humans have found that ashwagandha also increases the activity of natural killer cells (26, 27). Killer cells are cells of the immune system that fight infections and help you stay healthy. Ashwagandha has also been shown to lower markers of inflammation such as C-reactive protein. This marker is associated with an increased risk of heart disease. In a controlled study, the group taking 250 mg of standardized ashwagandha extract daily showed a 36% reduction in C-reactive protein levels, while the placebo group only showed a 6% reduction (3).

• Summary: Ashwagandha has been shown to increase the activity of natural killer cells and reduce inflammatory markers.

Ashwagandha could lower cholesterol and triglyceride levels

In addition to its anti-inflammatory effects, ashwagandha may help improve cardiovascular health by lowering blood cholesterol and triglyceride levels. Studies conducted on animals have observed significant reductions in these blood lipid levels. A study conducted with rats found that ashwagandha was able to reduce total cholesterol levels by 53% and triglyceride levels by almost 45% (28). Although controlled human studies have seen less dramatic results, some impressive improvements in these markers have also been observed in these studies (3, 4, 5, 6). In a 60-day study of chronically stressed adults, the group taking the highest dosage of a standardized ashwagandha extract experienced an average 17% reduction in levels of "bad" LDL cholesterol and an average 11% reduction in triglycerides (3).

• Summary: Ashwagandha may help reduce the risk of heart disease by lowering blood cholesterol and triglyceride levels.

Ashwagandha could improve brain function and memory

Test tube and animal studies suggest that ashwagandha may reduce memory and brain function problems caused by injury or disease (29, 30, 31, 32). In addition, scientific research shows that ashwagandha promotes antioxidant activity, which protects nerve cells from free radicals. In one study, it was observed that in epileptic rats treated with ashwagandha, an existing impairment of spatial memory was almost completely reversible. This was probably caused by a reduction in oxidative stress (32). Although ashwagandha is traditionally used in Ayurvedic medicine to improve memory performance, there is only a small amount of human research in this area. In one controlled study, men who took 500 mg of a standardized ashwagandha extract reported a significant improvement in their reaction time and ability to perform tasks, while members of the control group reported no benefits (33). Another eight-week study of 50 adult subjects showed that taking 300 mg of ashwagandha root extract twice daily improved overall memory, task performance and attention (34), Summary: Ashwagandha supplements may improve brain function, memory, reaction time and task performance.

Recommended dosages

The recommended dosage of ashwagandha depends on the type of supplement. Extracts are more effective than simple ashwagandha root or leaf powder. For this reason, it is important to follow the instructions on the product label. Standardized ashwagandha root extracts are generally taken in the form of 400 to 500 mg capsules once or twice daily.

Safety and side effects:

Ashwagandha is potentially safe and harmless when taken orally for short periods of time. The safety of long-term use of ashwagandha is not known. It is not known whether it is safe to use ashwagandha on the skin. Ashwagandha is a powerful natural sleep herb. Long-term use can lead to unpleasant side effects such as a heavy head in the morning or increased morning tiredness. Other side effects may include a slight increase in body temperature after a week of use. High Ashwagandha dosages may cause stomach problems, diarrhea and vomiting.

Precautions and warnings

Pregnancy and breastfeeding: Ashwagandha should not be used during pregnancy, as ashwagandha is unlikely to be safe and harmless. There is evidence that ashwagandha may cause miscarriages.

Not enough is known about the safety and safety of ashwagandha during breastfeeding, so breastfeeding women should avoid ashwagandha to be on the safe side. Diabetes: Ashwagandha may lower blood sugar levels and taking ashwagandha in conjunction with diabetes medications may lower blood sugar levels too much, so diabetics should carefully monitor their blood sugar levels when using ashwagandha. High or low blood pressure: Ashwagandha could lower blood pressure. This could lower blood pressure too much in people with pre-existing low blood pressure or interfere with treatment for high blood pressure. Ashwagandha should be used with caution if you suffer from low blood pressure or are taking medication for high blood pressure.

• Stomach ulcers: Ashwagandha can irritate the digestive tract. Ashwagandha should not be used if you suffer from stomach ulcers.
• "Autoimmune diseases" such as multiple sclerosis, systemic lupus erythematosus, rheumatoid arthritis or others: Ashwagandha could cause the immune system to become more active and this could exacerbate the symptoms of autoimmune diseases. For this reason, it is best to avoid ashwagandha if you suffer from any of these diseases.
• Surgeries: Ashwagandha can slow down the functioning of the central nervous system. There are concerns that ashwagandha may reduce central nervous system function too much if ashwagandha is combined with anesthetics or other medications used during or after surgery. For this reason, the use of ashwagandha should be discontinued at least 2 weeks before upcoming operations.
• Thyroid disorders: Ashwagandha may increase thyroid hormone levels. Ashwagandha should be used with caution or avoided if you suffer from a thyroid disorder or are taking thyroid hormones.

Interactions

Care should be taken when combining ashwagandha with the following medications: Medications that reduce the function of the immune system. Ashwagandha appears to improve the function of the immune system. By improving the function of the immune system, ashwagandha may reduce the effectiveness of drugs that reduce the function of the immune system.

Sedatives (benzodiazepines, CNS suppressants)

Ashwagandha may cause drowsiness and dizziness. Drugs that cause drowsiness are called sedatives. Taking ashwagandha in combination with sedatives could increase drowsiness too much.

Care should be taken when combining ashwagandha with the following medications:

Thyroid hormones

Ashwagandha may increase the amount of thyroid hormones naturally produced by the body. Taking ashwagandha in combination with thyroid hormone supplements could increase thyroid hormone levels too much and increase the effects and side effects of thyroid hormones.

Conclusion

Ashwagandha is a traditional medicinal plant with numerous health benefits. It can reduce anxiety and stress, help fight depression, increase fertility and testosterone levels in men and even boost brain function.

Supplementing with ashwagandha could be an easy and effective way to improve your health and enhance your quality of life.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/19633611
2. https://www.ncbi.nlm.nih.gov/pubmed/25796090
3. https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
4. https://www.ncbi.nlm.nih.gov/pubmed/23125505
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757622/
6. https://www.ncbi.nlm.nih.gov/pubmed/11116534
7. https://www.ncbi.nlm.nih.gov/pubmed/24046237
8. https://www.ncbi.nlm.nih.gov/pubmed/26230090
9. https://www.ncbi.nlm.nih.gov/pubmed/25368231
10. https://www.ncbi.nlm.nih.gov/pubmed/17003952
11. https://www.ncbi.nlm.nih.gov/pubmed/20840055
12. https://www.ncbi.nlm.nih.gov/pubmed/26650066
13. https://www.ncbi.nlm.nih.gov/pubmed/25264898
14. https://www.ncbi.nlm.nih.gov/pubmed/23439798
15. https://www.ncbi.nlm.nih.gov/pubmed/19789214
16. https://www.ncbi.nlm.nih.gov/pubmed/26068424
17. https://www.ncbi.nlm.nih.gov/pubmed/19718255
18. https://www.ncbi.nlm.nih.gov/pubmed/21407960
19. https://www.ncbi.nlm.nih.gov/pubmed/23796876
20. https://www.ncbi.nlm.nih.gov/pubmed/26609282
21. https://www.ncbi.nlm.nih.gov/pubmed/19501822
22. https://www.ncbi.nlm.nih.gov/pubmed/21170205
23. https://www.ncbi.nlm.nih.gov/pubmed/26989739
24. https://www.ncbi.nlm.nih.gov/pubmed/26397759
25. https://www.ncbi.nlm.nih.gov/pubmed/25803089
26. https://www.ncbi.nlm.nih.gov/pubmed/19504465
27. https://www.ncbi.nlm.nih.gov/pubmed/19388865
28. https://www.ncbi.nlm.nih.gov/pubmed/16713218
29. https://www.ncbi.nlm.nih.gov/pubmed/24147038
30. https://www.ncbi.nlm.nih.gov/pubmed/27037574
31. https://www.ncbi.nlm.nih.gov/pubmed/23211660
32. https://www.ncbi.nlm.nih.gov/pubmed/22700086
33. https://www.ncbi.nlm.nih.gov/pubmed/24497737
34. https://www.ncbi.nlm.nih.gov/pubmed/28471731

Further reading

1. Ashwagandha - By Dr. Michael Tierra. Extensive first hand account of Dr. Tierra's experience and study of Ashwagandha.
2. Withania somnifera - In-depth database information on history, habitat, characteristics and uses from Plants For A Future.
3. Ashwagandha : by Ray Sahelian, M.D. - Brief overview of antioxidant and brain chemistry studies.
4. Ashwagandha - Ayurvedic overview from Dr. Roopa.
5. How to Stop Craving Cake - Natural Health, July, 2003.
6. Hypothyroidism Clues - Ask the experts: answers to your questions from the Leaders in Natural Medicine. Scientific Basis for the Therapeutic Use of Withania somnifera - Alternative Medicine Review, August, 2000.