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    What does science say?

    Umito Posted on

    What is ashwagandha?
    Ashwagandha and stress: what does science say?
    Can Ashwagandha Help With Anxiety and Depression?
    Ashwagandha and physical health: immune system, inflammation and more
    Ashwagandha for sports performance
    References
    Further reading

    Ashwagandha, an adaptogenic herb, has been used for centuries in traditional medicine to combat stress and anxiety. Modern research suggests it may help manage these conditions by regulating levels of the stress hormone cortisol. Studies indicate that supplementing with ashwagandha can lead to a significant reduction in anxiety symptoms and perceived stress levels, promoting a sense of calm and well-being.

    What is ashwagandha?

    Ashwagandha, also known as Withania somniferahas a rich history rooted in tradition Ayurvedic medicinewhere it has been used for over 3,000 years.1 Originally from India, its name translates to “smell of the horse,” alluding to its distinctive aroma and potential to convey the strength and vitality of a stallion.2

    Revered as Rasayana, a rejuvenating tonic, ashwagandha is classified as an adaptogen.1-3 This means it helps the body adapt to stress by supporting its natural stress response system, promoting balance and resilience.3 It is used to treat a wide range of health conditions, including stress and anxiety, where its calming properties help reduce cortisol levels and promote a sense of tranquility.1

    What does science say?

    Image credit: FotoHelin/Shutterstock.com

    It is thought to improve memory, concentration and overall cognitive performance, as well as improve sleep quality and reduce insomnia. Ashwagandha is thought to strengthen the immune system and strengthen the body’s defenses against illness, possibly through its effects on cortisol levels.1

    By 2024, the popularity of this herb has spread far beyond India, becoming recognized as a valuable natural remedy for stress management, anxiety relief and general well-being in the body systems. complementary and alternative medicine from around the world.2

    Ashwagandha and stress: what does science say?

    Several studies have highlighted the potential benefits of this plant for managing stress and anxiety. Chandrasekhar et al. (2012)4 found that ashwagandha significantly reduced perceived stress and cortisol levels in adults with chronic stress, alongside improved sleep and well-being.

    Similarly, Pandit et al. (2024)5 observed significant reductions in chronic stress and improved function of the hypothalamic-pituitary-adrenal (HPA) axis, known to be affected by long-term stress.

    Salvé et al. (2019)6 focused specifically on anxiety and stress, demonstrating that ashwagandha effectively reduced anxiety symptoms and cortisol levels. Interestingly, Chengappa et al. (2013)7 extended these findings to people with bipolar disorder, where ashwagandha also reduced stress and anxiety while improving cognitive function.

    Is Ashwagandha the new super herb?

    While these studies provide compelling evidence, ongoing research continues to explore the full potential of ashwagandha on stress, anxiety, and cognitive health in diverse populations.

    Can Ashwagandha Help With Anxiety and Depression?

    Research suggests that ashwagandha may hold promise as a natural approach to managing depression. Although the exact mechanisms are still being investigated, studies indicate that ashwagandha may influence levels of serotonin and dopamine, key neurotransmitters involved in mood regulation.1

    Furthermore, its potential anti-inflammatory These effects may be relevant as inflammation is increasingly recognized as a contributing factor to depression.1 Studies in bipolar disorder and anxiety prove that ashwagandha can be a valuable tool in managing mood disorders.7

    Additionally, research has shown that ashwagandha has potential implications for managing depression by mimicking the effect of antidepressant and anxiolytic medications, suggesting that it may improve stress resilience and cognitive function, all both crucial for mental well-being.8

    While these results are encouraging, it is important to note that research on ashwagandha for depression is still in its early stages compared to conventional treatments like antidepressants and psychotherapy.

    It is important to consult a doctor before using ashwagandha. It should be considered as a complementary approach and not as a replacement for conventional treatments.

    Ashwagandha and physical health: immune system, inflammation and more

    Ashwagandha has been linked to improved immune function. A 2021 study explored its potential in healthy adults.9 The group receiving ashwagandha showed a significant increase in key components of the immune system, including immunoglobulins (IgA, IgM, IgG), cytokines (IFN-γ, IL4), and various types of immune cells (T cells, B and natural killer cells). ).9 In contrast, the placebo group experienced a decrease in the number of immune cells. 9

    Those who continued to take ashwagandha experienced further improvements. Importantly, no adverse side effects were reported throughout the study. 9

    These results suggest that ashwagandha extract can effectively modulate the innate and adaptive immune systems, leading to a stronger immune response.9

    Ashwagandha for sports performance

    Withania somnifera has shown promising results in improving sports performance in several studies. Wankhede et al. (2015)10 found that combining ashwagandha supplementation with resistance training resulted in a significant increase in muscle strength and size in healthy young men compared to a placebo group.

    Likewise, Ziegenfuss et al. (2018)11 demonstrated that ashwagandha improved muscle strength and size gains in men engaged in resistance training. Shenoy et al. (2012)12 examined the impact of ashwagandha on cardiorespiratory endurance in elite cyclists and found significant improvements in VO2 max and time to exhaustion, suggesting improved endurance capacity.

    These results suggest that ashwagandha may help maximize strength gains, improve endurance, and speed muscle recovery, allowing for more frequent and intense training.

    As a natural supplement, ashwagandha offers a safe and potentially effective alternative to synthetic performance enhancers. Although more research is needed to fully elucidate the mechanisms behind these effects, ashwagandha appears to be a valuable tool for athletes and fitness enthusiasts looking to optimize their performance.

    Safety and side effects

    Ashwagandha is generally safe for short-term use (up to 3 months) in appropriate doses.2 However, potential side effects include mild gastrointestinal problems, drowsiness, and rare allergic reactions.2

    It is not recommended during pregnancy or breastfeeding, and caution is advised for those with thyroid disorders or autoimmune diseases, as it may interact with certain medications.2

    In general, healthcare professionals should obtain a complete patient history, provide personalized recommendations, monitor side effects, and stay up to date with the latest research and safety information.2

    References

    1. Mikulska, P. et al. (2023). Ashwagandha (Withania somnifera) – Current research on health promotion activities: a narrative review. Pharmaceuticals 15.
    2. NIH. Ashwagandha: is it useful for stress, anxiety or sleep?,(Online)https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/> (2023).
    3. Panossian, AG et al. (2021). Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of diseases related to stress and aging. Rev. medical 41, 630-703.
    4. Chandrasekhar, K., et al. (2012). A Prospective, Randomized, Double-Blind, Placebo-Controlled Study of the Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root for Reducing Stress and Anxiety in Adults. Indian J Psychol Med 34, 255-262.
    5. Pandit, S. et al. (2024). Effects of Withania somnifera extract in adults with chronic stress: a randomized controlled trial. Nutrients 16.
    6. Salve, J., et al. (2019). Adaptogenic and anxiolytic effects of Ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Curéus 11, e6466.
    7. Chengappa, K.N. et al. (2013). Randomized, placebo-controlled companion study of withania somnifera extract for cognitive dysfunction in bipolar disorder. J Clin Psychiatry 74, 1076-1083.
    8. Bhattacharya, Saskatchewan, et al. (2000). Anxiolytic-antidepressant activity of glycowithanolides from Withania somnifera: an experimental study. Phytomedicine 7, 463-469.
    9. Tharakan, A. et al. (2021). Immunomodulatory Effect of Withania somnifera (Ashwagandha) Extract – A Randomized, Double-Blind, Placebo-Controlled Trial with an Open-Label Extension in Healthy Participants. J Clin Med 10.
    10. Wankhede, S., et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr 12, 43.
    11. Ziegenfuss, Tennessee et al. (2018). Effects of an aqueous extract of Withania somnifera on adaptations and recovery from strength training: the STAR trial. Nutrients 10.
    12. Shenoy, S., et al. (2012) Effects of eight weeks Ashwagandha supplementation on cardiorespiratory endurance in elite Indian cyclists. J Integrated Ayurveda Med 3, 209-214.

    Further reading

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