Ashwagandha is a key herb in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing. According to a study published in 2020 by Neeraj Tandon and colleagues, people have been using ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. The botanical name of the ashwagandha plant is Withania somnifera, and it is also known as "Indian ginseng" and "winter cherry." It is a small shrub with yellow flowers that is native to India and Southeast Asia. According to a 2019 study conducted by the National Library of Medicine, extracts or powder from the plant's root or leaves is used to treat a variety of conditions, including anxiety and fertility issues.
The ability of ashwagandha to reduce stress is perhaps its most well-known benefit. It is classified as an adaptogen, which is a substance that aids the body in dealing with stress. Ashwagandha appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) based on research conducted by Jaysing Salve et. al in 2019. It also reduces the activity of your body's hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response. Ashwagandha may have beneficial effects on athletic performance, making it a worthwhile supplement for athletes, according to research. Diego A. Bonilla and colleagues conducted a meta-analysis of 12 studies involving men and women who took ashwagandha doses ranging from 120 mg to 1,250 mg per day. The findings suggest that the herb may improve physical performance, such as strength and oxygen use during exercise.
According to Jillian Kubala, there is some evidence that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations. Researchers examined the effects of ashwagandha on 66 people with schizophrenia who were experiencing depression and anxiety in one study. Limited evidence suggests that ashwagandha may lower blood sugar levels by influencing insulin secretion and the ability of cells to absorb glucose from the bloodstream. Ashwagandha may help increase testosterone levels and may have some potential benefits for male fertility; it may help reduce inflammatory markers in the body; it may improve memory, reaction time, and the ability to perform tasks in certain populations; and it may be an effective natural remedy to improve sleep, particularly for people who suffer from insomnia. More research, however, is required to support all these claims.
Although the long-term effects of ashwagandha are unknown, it is a safe supplement for most people. Ashwagandha dosage recommendations vary. Doses ranging from 250-1,250 mg per day, for example, have been shown to be effective for a variety of conditions. If you have any questions about ashwagandha dosing, speak with a healthcare professional. According to research, the effects of ashwagandha are not immediate, so you may need to take it for several months before you notice any benefits. Ashwagandha can be taken in a variety of ways, including as a single dose or multiple doses per day. You can take it with food or on an empty stomach. Before taking ashwagandha, always consult with a healthcare professional.
Ashwagandha is an ancient medicinal herb that may provide numerous health benefits. According to study findings, it may help reduce anxiety and stress, promote restful sleep, and even improve cognitive functioning in certain populations. Most people consider ashwagandha to be relatively safe. However, it is not appropriate for everyone, so consult with a healthcare professional before incorporating ashwagandha into your routine.
DMO II Marie-Claire Gaas
References:
1. 9 Proven Health Benefits of Ashwagandha
By Jillian Kubala, MS, RD and Franziska Spritzler — Medically reviewed by Kim Chin, RD, Nutrition — Updated on January 7, 2022
https://www.healthline.com/nutrition/ashwagandha
2. Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments
Neeraj Tandon, Satyapal Singh Yadav
https://pubmed.ncbi.nlm.nih.gov/32201301/
3. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis
Diego A. Bonilla, Yurany Moreno, Camila Gho, Jorge L. Petro, Adrián Odriozola-Martínez, and Richard B. Kreider
