This article was previously published on February 18, 2019 and has been updated with new information.
Known as a versatile and “rejuvenating” herb used in Ayurvedic and ancient Chinese medicine for thousands of years, ashwagandhafirst (Withania somnifera) is a species of plant native to India with a wide range of bioactive functions.
Ashwagandha is a member of the Solanaceae family along with eggplant and tomato. It bears light green flowers, evolves into bright red fruit, and can survive varying temperatures and altitudes.2
In Sanskrit, the word ashwagandha means “smell of a horse.” The likeness refers not only to the smell of the roots but also to the nature of the strength it gives. It’s a powerful adaptogen3 Herb, which means it helps your body manage and adapt to stress4 by balancing your immune system,5 metabolism and hormonal system.6
Ashwagandha also has natural analgesic (pain-relieving) properties.7 can help enhance physical fitness, and its rejuvenating effects can promote general well-being when used regularly. While some adaptogens are stimulants in disguise, this is not the case with ashwagandha. It can help enhance your morning exercise routine, and when taken before bed, it can also help you get a good night’s sleep.
Key Bioactive Ingredients in Ashwagandha
Flavonoids and other compounds are the active ingredients that give ashwagandha many of its powerful properties. In one study,8 The biologically active withanolides – naturally occurring steroids – in ashwagandha have been identified as blocking agents of several inflammatory pathways, including arthritis, asthma, hypertension, and osteoporosis.9 and cancer.
The withanolides in ashwagandha also have immunomodulatory properties,ten are described as substances that can stimulate or suppress your immune system to help fight infections, cancer, and other diseases.
One of the alkaloids in ashwagandha, called somniferin, helps promote relaxation and sleep. In fact, the botanical name “somnifera” means sleep-inducing herb. Research11 at the University of Tsukuba in Japan has also shown it to reduce related problems such as insomnia and restless legs syndrome.
Ashwagandha relieves stress and anxiety
As an adaptogen, ashwagandha is commonly used to support healthy adrenal function, which can be adversely affected by persistent stress, be it physical or psychological. Research shows that the root reduces cortisol levels, restores insulin sensitivity, and helps stabilize mood.twelfth
In a placebo-controlled clinical trial,13 Volunteers with a history of chronic stress who took 300 mg of ashwagandha twice a day reported a significant reduction in stress and the trial showed their cortisol levels decreased by an average of nearly 28% after 60 days of supplementation.
In another study,14 patients diagnosed with moderate to severe anxiety treated with ashwagandha reported “significantly less” symptoms than those undergoing more conventional interventions.
Third study15 found “empirical evidence to support traditional use [ashwagandha] to support mental processes involved in GABAergic signaling. According to the authors:
“Our results provide evidence indicating that the main ingredients in [ashwagandha] may have an important role in the development of pharmacological treatments for neurological disorders associated with dysfunctional GABAergic signaling such as general anxiety disorders, sleep disturbances, seizures, muscle spasms and seizures. “
Ashwagandha for sexual health and fertility
Ashwagandha also supports sexual and reproductive health in both men and women, and can be used as an aid to boost your sex drive. In men struggling with infertility, ashwagandha has been shown to balance their luteinizing hormone,16 control reproductive organ function in both men and women. Ashwagandha may also help increase testosterone levels in men,17,18 May have beneficial effects on libido and sexual performance.
In a placebo-controlled trial,19 Men between the ages of 18 and 50 were given a placebo or 300 mg of ashwagandha root extract twice a day in addition to participating in a strength training program. After eight weeks, those taking ashwagandha had more increases in testosterone, muscle size, and strength, compared to those taking a placebo.
It has also been shown to improve semen quality in infertile men.20 in part by inhibiting reactive oxygen species and improving essential metal concentrations, including levels of zinc, iron and copper. Other research21 shows that ashwagandha improves semen quality by regulating important reproductive hormones.
In healthy women, ashwagandha has been shown to improve arousal, lubrication, orgasm, and overall sexual satisfaction.22 In addition, the ability of ashwagandha to rebalance hormones (including thyroid hormones, estrogen and progesterone) has been shown to improve polycystic ovary syndrome.23 and relieves symptoms associated with menopause.24
Many health benefits of Ashwagandha
In Ayurvedic medicine, ashwagandha is classified as “Rasayana”, an essence that helps heal the body and prolong life,25 And when you consider the many different health benefits of this herb, it’s easy to see how it can affect longevity.
Importantly, several studies have shown this exotic herb can treat certain diseases and disorders better than drugs – without all the side effects. For example, studies show that ashwagandha has anti-tumor and blood-producing (hematopoietic) abilities, and benefits for the cardiopulmonary, endocrine, and central nervous systems, all of which “have little or no toxicity.” relevance.”26 Ashwagandha has also been shown to:27,28,29,30,thirty first
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Supports healthy levels of total lipids, cholesterol and triglycerides already within normal limits |
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Enhance the effect of radiation therapy32 by reducing tumor GSH levels.33 It also reversed paclitaxel-induced leukopenia (low neutrophil count, a type of white blood cell) in mice.34 |
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Anti-osteoporosis35 (decreased bone density) |
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Protect your brain from oxidative stress,36 and reduce the risk of Alzheimer’s disease37,38 |
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Stimulating proper thyroid function39 and treatment of subclinical hypothyroidism – In a double-blind, placebo-controlled study,40 ashwagandha has competed with some of the most popular drugs targeted for patients with hypothyroidism. The study involved 50 participants with elevated serum thyroid hormone (TSH), all of whom were between the ages of 18 and 50. Divided into two groups, each group was treated with ashwagandha or starch as placebo for eight weeks. According to the researchers, ashwagandha significantly normalized serum levels of thyroid-stimulating hormone (TSH), T3, and T4 compared with placebo, indicating such treatment may be beneficial for patients with hypothyroidism. As explained by Thyroid Advisor,41 ashwagandha “directs THS hormone to move to the pituitary gland. TSH activates the thyroid gland to produce adequate amounts of T4 and T3” |
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Hypotension42 |
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Inhibits Inflammation – In animal studies, ashwagandha was found to be more effective against inflammation than phenylbutazone43 or hydrocortisone44 |
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Protects nerve function and oxidation45 |
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Natural pain reliefforty six |
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Fights insomnia and promotes relaxation |
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Nourish and protect your liver |
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Increased production of red blood cells |
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Improves adrenal gland function47 |
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Reduces irritability, irritability and anxiety |
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Increase energy and endurance |
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Promotes healthy immune function |
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Support for treatment of ADHD |
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Improve urinary incontinence |
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Support the treatment of type 2 diabetes |
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Improve conjunctivitis |
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Vitiligo treatment support |
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Reducing symptoms of Parkinson’s disease |
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Improves hyperglycemia |
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Improves memory and cognitive function by slowing brain cell deterioration, repairing brain cell damage, and rebuilding neuronal networks and synapses |
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Improves Heart Health – Ashwagandha helps maintain your heart health through regulating blood circulation. It helps prevent blood clots and helps keep blood pressure levels within the normal range, helping to prevent straining on your heart.48 |
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Maintains skin’s youthful appearance – Ashwagandha increases your estrogen levels, thereby triggering collagen production. This allows the skin to retain its youthful appearance and helps with natural oil production. It also fights free radicals that cause wrinkles, dark spots and blemishes49 |
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Aids wound healing – Ashwagandha root powder can be used topically as a poultice to help treat wounds. Mix the powder with water to form a paste and apply it on the wound. It will help fight bacteria, relieve pain and speed up the healing process |
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Treatment of Arthritis – Ashwagandha has been recognized in Ayurvedic manuscripts as well as modern medicine as an effective remedy for both rheumatoid arthritis (Amavata) and osteoarthritis (Sandhi-gata Vata).50 According to one study,51 “Rheumatoid arthritis patients taking Ashwagandha root powder showed an excellent response. Their pain and swelling completely disappeared. A double-blind, placebo-controlled study combining Ashwagandha, turmeric, and zinc showed an improvement. significant improvement in pain and inflammation” |
Ashwagandha May Have Side Effects and Contraindications
Although generally safe, well-tolerated, and non-toxic, side effects are possible. Memorial Sloan Kettering Cancer Center cites case reports that suggest side effects from ashwagandha may include:
- Nausea, headache, stomach irritation and loose stools
- Sleepy
- Excess thyroid gland
- Burning, itching and discoloration of skin/mucosa
- Irregular heartbeat, dizziness
Ashwagandha is also contraindicated52 intended for and must not be used by pregnant women, as it may cause miscarriage; breast-feeding women, as it can affect your baby; and people who are taking sedatives, as ashwagandha may increase the sedative effect. Although ashwagandha appears to be beneficial for thyroid problems, if you have a thyroid disorder, use caution and consult your doctor, as you may need to adjust any medications. you’re using.
Beware of sticky Ashwagandha products
Needless to say, making sure you get a high-quality product is of paramount importance. To ensure effectiveness, I recommend using 100% organic Ashwagandha root, free of fillers, additives and excipients. Unfortunately, adulterated ashwagandha products have been found in the market, so buyers beware.
A newsletter53 by the Plant Poison Control Program found that many ashwagandha root powders and root extracts produced in India are being adulterated by adding leaves, stems and aerial parts of the plant. tree without stating this on the label. In some tests, up to 80% of product was adulterated in this way.
This fraudulent addition of undeclared botanicals is a cost-saving strategy that results in an inferior product with questionable effectiveness. As noted in the newsletter, the price difference between roots and leaves is substantial, with high-quality roots selling for $2.46 to $3.56 per ton, compared with just 34 to 82 cents per tonne for leaves. dried.
The bulletin also cites investigations that show there is variability in withaferin A concentrations between products – in this particular case products made in India – with levels of this natural steroid fluctuating. from 0.02 to 2.34 mg per gram of ash root, depending on the brand. The addition of other materials from the factory is said to be one of the reasons for the large difference in quality.
The take-home message is that, when buying ashwagandha, you should do your homework to ensure that you are buying a quality product.
