What is Ashwagandha?

By: Raquel Torres

Ashwagandha is an herb that has been used in traditional Indian medicine (Ayurveda) for centuries. It has been shown to have a number of potential health benefits. Ashwagandha has been shown to reduce stress and anxiety levels by lowering the production of cortisol, a stress hormone. 

Ashwagandha, one of the most popular Indian botanical plants, has been used in Ayurveda – the 5000-year-old Indian system of medicine, as a rejuvenative, and a daily tonic for many centuries. Ashwagandha embodies the very essence of a preventative and curative approach to health in Ayurveda. Ashwagandha is referred to as the Prince of Herbs in Ayurveda. 

What is Ayurveda?

Ayurveda is a whole-body (holistic) system of medicine that began in India, Ayurveda means the study of life. It takes a natural approach to all aspects of health and well-being.

Ayurveda is based on the idea that each person has certain life forces (doshas) and everything in the universe is connected. An imbalance in 1 area can affect another. When the imbalance is not fixed, disease and illness can occur. Ayurveda mostly uses nutrition, lifestyle changes, and natural treatments. These are used to support balance and a return to health.

Now let’s look at some (of the extensive list of benefits) of Ashwagandha one by one.

1. Stress, Anxiety: In a study carried out on 64 subjects with a history of chronic stress, the administration of Ashwagandha root extract for 8 weeks led to a significant reduction in the level of cortisol resulting in a reduction in stress and anxiety. 
2. Sleep Quality: Ashwagandha may help improve sleep quality by reducing stress and anxiety. 
3. Body Weight Management: Chronic stress is often associated with a wide number of diseases and conditions, including obesity. Ashwagandha can benefit from a weight management program by addressing stress and balancing cortisol levels. 
4. Memory and Cognition: Historically, Ashwagandha has also been categorized as a medhya rasayana– a nootropic (improve cognition) herb in Ayurveda to promote cognition in children with memory deficits, and for memory loss in aging adults. Ashwagandha is known to enhance brain function, response times, memory, concentration capacity, and task performance capability. Many studies demonstrate how alkaloids from Ashwagandha help nerve regeneration, boost neural growth in both humans and animals. A study was carried out in 50 adults with mild cognitive impairment, a common precursor of Alzheimer’s disease, who received twice daily over 8 weeks of Ashwagandha root extract 300 mg. The research confirms its traditional use to enhance memory.
5. Athletic Performance and Muscle Strength:  Research has shown that Ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes. Ashwagandha, an amphoteric herb, regulates vital physiological processes and ashwagandha increases the levels of adenosine triphosphate (ATP), by reducing the enzyme that breaks down ATP. Ashwagandha increases energy production in the muscles by increasing mitochondrial function.  Ashwagandha is known to enhance muscle mass, muscle strength and also decrease body fat in conjunction with resistance training. Ashwagandha also helps alleviate and heal the body’s damage  and promote antioxidant defense.
6. Thyroid: Stress is the major root cause of thyroid dysfunction. Ashwagandha has a distinctive resilience and helps the body cope with stress and modulates the hormone balances. An 8-week research of 50 individuals with hypothyroidism concluded that consumption of 300 mg of ashwagandha root extract twice daily resulted in significant changes in thyroid concentrations relative to getting placebo.
7. Anti-aging and longevity: Ashwagandha roots are classified as Rasayanas that encourage health and longevity by increasing disease defences, stopping the aging process, revitalizing the body under weakened circumstances and thus generating a feeling of well-being, a research conducted to assess the antioxidant capacity of Ashwagandha roots in 30 individuals showed an improvement in antioxidant enzyme superoxide dismutase and decreased indicators of oxidative stress. As a result, Ashwagandha’s antioxidant characteristics may possibly improve longevity.
8. Immunity: Traditional use combined with modern day evidence, suggests that Ashwagandha is one of the potent herbs that can aid in boosting immunity.  Ashwagandha improves the body’s defense against disease by improving the cell-mediated immunity.
9. Inflammation: Is a part of the body’s defense mechanism, under normal conditions the body will produce an anti-inflammatory response to restore balance. But in the cases of inflammatory disorders, the body will not be able to regulate the inflammatory response, thus resulting in chronic pain and imbalance. Ashwagandha is one herb which has proven to be effective in reducing inflammation. 
10. Blood Sugar: With the increased use of processed sugar, keeping blood sugar levels in check is important. Studies have shown that Ashwagandha is known for regulating blood sugar levels, an example of the herb’s Adaptogenic effect. A small study conducted with just six individuals with Type 2 diabetes, found that Ashwagandha may effectively reduce blood sugar levels in the body.
11. Anticancer: Ashwagandha has a wide range of therapeutic use. One of the benefits of Ashwagandha owes to its anti-cancer property and research has shown that Ashwagandha can be effective in inducing apoptosis of cancer cells (death of cancer cells) and also prevents the propagation of these cancer cells. Another potential benefit of Ashwagandha is enhancing the white blood cell count of the individuals with cancer.

Conclusion:

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.

Dosing recommendations for Ashwagandha vary. For example, research has shown doses ranging from 250–1,250 mg per day 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.

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