Ashwagandha ( Withania somnifera L. ) is known as oval, orval, buffer, Indian ginseng, Indian winter cherry, or greater nightshade. It is a trendy plant in Ayurvedic medicine, valued for its adaptogenic and revitalizing properties.
In phytotherapy, adaptogens help the body respond to physical and mental stress. They are also linked to the prevention and treatment of some diseases. For example, evidence suggests that the aqueous extracts of this plant help relieve stress and anxiety.
In addition, due to its composition, other possible benefits have also been studied. Are you interested in knowing more about it? Next, we will tell you its main uses, contraindications, and how it is consumed.
Contents
What is Ashwagandha?
Ashwagandha, with the scientific name Withania somnifera L., is an evergreen shrub that grows in soils in Asia and Africa. It belongs to the Solanaceae family, consisting of tomatoes, tobacco, and potatoes.
The plant grows between 60 and 120 centimeters tall. It has semi-woody stems, oblong-oval leaves, and greenish-yellow bell-shaped flowers. In addition, it gives a small, spherical fruit and a very characteristic bright red.
Frequently, you can find other names, such as the following :
- Ajagandha.
- Asgandha.
- Ashvagandha.
- Indian ginseng.
- Ayurvedic ginseng.
- Winter cherry.
A review published in the Journal of Ethnopharmacology attributes adaptogenic, nootropic, immunomodulatory, and fertility-promoting properties to it. In addition, its intake is associated with excellent physical performance, weight loss, and lower glucose levels. Let’s look at other properties.
Composition and properties of ashwagandha
Ashwagandha stands out for its content of biologically active chemical compounds, including alkaloids, steroidal lactones, and saponins. Other substances contained in this plant are trimethylene glycol and flavonoids.
However, as compiled by research published in the International Journal of Home Science, every 100 grams of dried ashwagandha root powder provides the following:
- Energy: 245 kilocalories.
- Carbohydrates: 49.9 grams.
- Protein: 3.9 grams.
- Fiber: 32.3 grams.
- Fat: 0.3 grams.
- Iron: 3.3 milligrams.
- Calcium: 23 milligrams.
- Carotene: 75.7 μg.
- Vitamin C: 5.8 milligrams.
Regarding its properties, an Evidence-Based Complementary and Alternative Medicine study details that it has the potential as an adaptogenic, immunomodulatory, antioxidant, anti-inflammatory, anti-arthritic, antitumor, and rejuvenator.
12 health benefits of ashwagandha
Due to its active compounds and properties, ashwagandha is positively associated with various health effects. And although it should not be considered a first-choice treatment in case of diseases, it can be complementary to calm some symptoms and ailments. It is essential to have an assessment by your doctor before using it.
1. Stress
Ashwagandha has been classified as an adaptogenic remedy; it can increase the body’s resistance to physical and mental stress.
An investigation published in the Indian Journal of Psychological Medicine determined that supplements of this plant help reduce serum cortisol levels, that is, the hormone responsible for stress.
Meanwhile, another study by Medicine (Baltimore) suggests that the plant helps reduce the hypothalamic-pituitary-adrenal axis activity. This system is also involved in regulating the stress response.
2. Anxiety
Ashwagandha‘s adaptogenic properties have other effects on mental health. Research shared through the Journal of Ethnopharmacology reported that the constituents of this herb serve to modulate the response of GABA receptors, whose dysfunction is associated with anxiety disorders.
Similarly, a systematic review published in Phytotherapy Research supports these properties. According to the publication, supplementation with ashwagandha extract has favorable effects on anxiety relief.
3. Depression
Depression is a mental health problem that requires the intervention of professionals. Therefore, herbal supplements should not be a first-line treatment for its control. Even so, some plants have shown the potential to improve mood in this condition.
In research shared in the Journal of Ayurveda and Integrative Medicine, researchers reported that ashwagandha supplementation (225 mg/day and 400 mg/day)—given for 30 days— helped decrease depression and improve mood.
4. Sleep disorders
Due to its content of withanolides and trimethylene glycol, the extracts of Withania somnifera are linked to better sleep quality. In a clinical study shared in the journal Cureus, supplementation with 300 milligrams of ashwagandha root extract twice daily helped improve sleep parameters in people with insomnia and anxiety.
To be precise, it was observed that this plant has the potential to induce sleep and improve its quality. In any case, the researchers point out the need for large-scale studies.
5. Physical performance and muscle mass
Due to its ability to improve the body’s response to stressful situations, ashwagandha has gained popularity among athletes and sports fans.
Some evidence suggests that supplementation with this herb may increase endurance during physical activity by sharpening brain function and decreasing bodily pain. In addition, its intake is associated with improvements in strength/power, cardiorespiratory fitness, and fatigue/recovery.
In a randomized controlled trial shared by the Journal of the International Society of Sports Nutrition, researchers reported that ashwagandha supplementation might increase muscle mass and strength as part of a resistance training program.6. Anti-inflammatory potential
Withaferin A (WA), a natural bioactive compound isolated from Withania somnifera, has been listed as an anti-inflammatory. In a study on Antioxidants, researchers observed that this substance suppressed the inflammatory disease state in various preclinical in vitro and in vivo models.
In particular, the effects were seen in diseases such as diabetes, obesity, neurodegenerative diseases, cystic fibrosis, and osteoarthritis. Likewise, the evidence suggests that it helps inhibit T lymphocyte proliferation, an inflammatory marker linked to diseases.
7. Blood glucose levels
Although not considered a cure for diabetes, some research has found that ashwagandha can regulate blood glucose levels.
In a review of studies published in Phytotherapy Research, this plant helped lower blood glucose levels, insulin, hemoglobin A1c (HbA1c), lipids, and oxidative stress markers.
In turn, through Phytochemistry, it was reported that the active compounds of ashwagandha, especially withaferin A (WA), have antidiabetic activity. Another clinical trial shared in the Indian Journal of Experimental Biology reported similar effects.
In this study, supplementation for 30 days with W. somnifera root powder helped lower blood glucose levels, with effects comparable to those of an oral hypoglycemic drug.
8. Heart health
It has been suggested that its adaptogenic properties may reduce stress-induced cardiovascular changes in healthy men. In animals, its extracts can potentially regulate cholesterol and triglyceride levels in the blood. A recent work published in AYU found that its intake can improve cardiorespiratory resistance in healthy adults.
9. Brain health and memory
In a pilot study published in the Journal of Dietary Supplements, supplementation with 300 milligrams of ashwagandha for eight weeks helped improve immediate and general memory in people with mild cognitive impairment.
On the other hand, a systematic review published in Phytotherapy Research in 2020 found that W. somnifera extract can improve cognitive task performance and enhance executive function, attention, and reaction time variables. Even so, more studies are required due to the heterogeneity of the sample and the population studied.
Other authors have highlighted its potential as a neuroprotector to prevent and address various brain disorders. No adverse effects of its use in these contexts have been reported. Still, it is essential to have medical approval before proceeding to consume the plant under any presentation.
10. Sexual function
In Ayurvedic and traditional medicine, ashwagandha is used as a supplement to improve sexual function in both men and women.
A study by Fertility and Sterility reported that supplements of this plant helped improve testosterone levels and semen quality in a group of infertile men.
Meanwhile, another pilot study in BioMed Research International found that taking 300 milligrams of ashwagandha root extract twice daily for eight weeks improved sexual function in healthy women. Specifically, improvements were observed in parameters such as arousal, lubrication, and orgasm.
11. Thyroid health
Ashwagandha has drawn the attention of researchers due to its positive effects on thyroid health. Due to its composition, it provides benefits in patients with Hashimoto’s disease and underactive thyroid. It is associated with the regulation of thyroid hormones and the control of symptoms.
Research reported in the Journal of Alternative and Complementary Medicine concluded that supplementing with 600 milligrams of ashwagandha root extract daily helped improve serum levels of thyroid-stimulating hormone (TSH), triiodothyronine (T3), and thyroxine (T4) in comparison with a placebo.
Similar conclusions were reached in another study shared by the Journal of Ayurveda and Integrative Medicine. In this case, patients with bipolar disorder used the herb to improve their cognitive function over eight weeks. After this time, an increase in thyroxine (T4) was observed.
And while this was not the study’s original intent, the findings suggest that ashwagandha stimulates thyroid function. For this reason, it is not recommended in patients with an overactive thyroid or Graves’ disease.
12. Antitumor potential
Ashwagandha is not an approved cancer treatment. For now, its antitumor potential is still a matter of investigation. Regarding this, a study shared through Molecular Nutrition and Food Research highlights that its extracts help inhibit the proliferation of cancer cells.
To be more exact, it has been determined that it helps stop the growth of breast, lung, stomach, and colon cancer. These effects are associated with its antioxidant, immunomodulatory, and anti-inflammatory capacity.
Contraindications of ashwagandha
All herbal remedies derived from ashwagandha must be used with care. As with other herbs, there are risks of side effects and possible interactions. In this case, its alkaloid content is incompatible with some patients and their medical treatments.
According to the National Library of Medicine, ashwagandha is contraindicated in the following cases:
- Pregnancy and lactation.
- Autoimmune diseases, such as arthritis, lupus, and multiple sclerosis.
- Gastric tenderness (the most common side effects are upset stomach, diarrhea, and vomiting).
- Treatments with antidepressants such as zolpidem, clonazepam, sertraline, and others.
- Use in conjunction with medications for hypertension, immunosuppressants, antidiabetic drugs, thyroid hormone pills, and sedative medications (benzodiazepines and CNS depressants).
- Scheduled surgery (its intake must be suspended at least two weeks before).
Given the lack of studies, it is not recommended for children under 12. When used orally, its consumption should not exceed three months. Regarding its topical use, no works currently guarantee its safety.
On the other hand, it has been suggested that liver injury clinically attributable to ashwagandha may occur, although it is rare. Mislabeling and adulteration with hepatotoxic herbal products are common in these supplements. Remember that it is classified this way, not as a medicine. Sanitary, safety, and toxicity controls are therefore limited.Dosage and presentations
To date, there is no data for an exact dosage of ashwagandha. Despite this, root extracts vary between 300 and 500 milligrams daily. In tea, between 3 and 5 grams a day are usually used. The plant can be found in any herbalist store in the following presentations:
- Dried, chopped, or powdered root for use in decoction.
- Dried or powdered leaves for infusion.
- Dried or dehydrated berries (without the seeds).
- Liquid extracts.
- Powdered root extract.
What should we remember?
Ashwagandha is popular in Ayurvedic medicine due to its antioxidant and revitalizing action. In popular treatment, it is recognized as a supplement to reduce stress, anxiety, and other mood disorders. In addition, it is also recommended to take care of cardiovascular health and improve physical condition.
In any case, it should not be consumed excessively; you must take precautions. It must be borne in mind that there are certain contraindicated cases in which it can be harmful. Therefore, before trying these supplements, it is best to consult your doctor.