7 Science-Based Health Benefits of Ashwagandha
In recent years the supplement Ashwagandha has become popular for its claimed ability to reduce stress and anxiety. But this herb has actually been an important part of Ayurveda for centuries to treat conditions like rheumatism and insomnia.
Are either of these claims really backed up by science?
If so how does Ashwagandha work its ‘magic’?
And how much should I take if I want to give it a try?
In this blog we will look into and answer all these questions.
What is Ashwagandha?
Ashwagandha is part of a class of plants called adaptogens known for their health benefits when ingested as teas, powders, tinctures and supplements, or in their raw forms. Also known as Indian ginseng, winter cherry or by its scientific name Withania somnifera, ashwagandha is a herbal shrub whose roots and berries are used for their medicinal properties.
In Ayurveda, Ashwagandha has been used as a rejuvenator for almost 6000 years. The root of Ashwagandha is regarded as tonic, aphrodisiac, narcotic, diuretic, anthelmintic, astringent, thermogenic and stimulant. The root smells like horse (“ashwa”), that is why it is called Ashwagandha (on consuming it gives the power of a horse).
Ashwagandha contains numerous bioactive compounds, namely alkaloids, flavonoids, glycosides, steroids, and steroidal lactones. Within the steroidal lactones are withanolides, which are considered to be responsible for the majority of the plant’s benefits.
Most of ashwagandha’s benefits are at least partly due to its potent antioxidant and anti-inflammatory properties. Ashwagandha can increase levels of antioxidant enzymes like glutathione peroxidase and superoxide dismutase, while also inhibiting lipid peroxidation.
The Health Benefits
Research on ashwagandha continues to evolve as scientists around the world study its efficacy against a variety of ailments.
Here are a few science-backed benefits of ashwagandha.
1. Aids in Stress and Anxiety Relief
Ashwagandha is likely best known for its stress-relieving properties. Several studies highlight this advantage, observing ashwagandha’s ability to decrease participants’ stress and anxiety levels significantly (1) (2).
One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses (3).
Ashwagandha appears to influence the hypothalamic-pituitary-adrenal axis — which plays a central role in the stress response and therefore cortisol release. Furthermore, ashwagandha seems to alter the signaling of several neurotransmitters, which are dysfunctional in anxiety disorders. Its ability to enhance GABAA receptor signaling, specifically, is thought to underlie its benefits for sleep (16).
2. Properties to Lower Blood Sugar and Triglycerides
A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides (the most common type of fat in the blood) (4). One study claimed ashwagandha’s blood sugar-lowering effects were similar to those of medications prescribed for type 2 diabetes (5). Therefore, Ashwagandha could help facilitate weight loss more easily.
3. Can Help Increase Muscle and Strength
Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength (6). Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed (7). Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo.
Ashwagandha treatments produced positive results in another study conducted solely with male participants (8). Compared to the placebo group, the men taking ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a significant reduction in DOMS (delayed onset muscle soreness).
4. May Improve Sexual Function in Women
At least one clinical study indicates ashwagandha can benefit women experiencing sexual dysfunction (9). The administration of ashwagandha resulted in significant improvements in arousal, lubrication, orgasm and satisfaction, as self-reported by the participants.
5. May Also Boost Fertility and Testosterone Levels in Men
Furthermore, ashwagandha may also provide reproductive benefits for men. Administering ashwagandha to infertile men has shown to improve sperm quality significantly by rebalancing reproductive hormone levels (10).
Separately, in a stress-related ashwagandha study, researchers found the herb increased testosterone levels in male but not female participants (11).
6. Can sharpen Focus and Memory
Additionally, ashwagandha may help improve cognition, memory and the ability to perform motor responses after instruction. Small studies have found that, compared to a placebo, ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action) (12).
One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests (13).
7. Supports Heart Health
Lastly, at least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself (14; 15). These levels are used in measuring cardiorespiratory endurance—how well the heart and lungs deliver oxygen to muscles during physical activity. Therefore, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances.
Ashwagandha may do so by increasing levels of hemoglobin (the protein in red blood cells responsible for transporting oxygen to the rest of the body) but more studies are needed to confirm this effect.
Potential Risks and Side Effects
Ashwagandha is generally a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.
Do you take other medications?
It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.
Are there other conditions to consider?
Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.
How to take Ashwagandha
The most common dosing protocol is ~600 mg/day divided into two doses, with one taken in the morning with breakfast and the other in the evening.
It is unknown if ashwagandha loses its potency with daily long-term usage, but due to its possible drug-like effects on neurotransmission, this hypothesis cannot be ruled out. It’s also unknown if taking breaks from ashwagandha or taking it every other day influences its effectiveness (16).
Ashwagandha roots and berries can be consumed for their medical properties, but typically, you find ashwagandha in supplement capsules or in tablet, powder, and tincture form (17).
If you want to get more creative, add the raw form of ashwagandha or an ashwagandha powder directly to your food. For example, you can mix the powder into nut butters, granola, smoothies or overnight oats.
To sum it up, for most people ashwagandha seems to be a rather safe multifunctional supplement that has benefited humans for many centuries by way of aiding the body in stress management, sexual health, cardiovasuclar and muscular function etc.
It may be a supplement worth trying.
