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What does science say?

Posted on by Bobb
What does science say?

What is Ashwagandha?
Ashwagandha and Stress: What Does the Science Say?
Can Ashwagandha Help with Anxiety and Depression?
Ashwagandha and Physical Health: The Immune System, Inflammation and More
Ashwagandha for sports performance
Links
Further reading

Ashwagandha, an adaptogenic plant, has been used for centuries in traditional medicine to combat stress and anxiety. Current research suggests that it may help manage these conditions by regulating levels of the stress hormone cortisol. Research shows that taking ashwagandha supplements can lead to significant reductions in anxiety symptoms and perceived stress levels, promoting feelings of calm and well-being.

What is Ashwagandha?

Ashwagandha, also known as Withania sleeping pillshas a rich history based on traditional traditions. Ayurvedic medicinewhere it was used for over 3000 years.1 Originally from India, its name translates to “smell of a horse,” alluding to its distinct aroma and ability to impart strength and vitality to a stallion.2

Revered as a Rasayana, a rejuvenating tonic, Ashwagandha is classified as an adaptogen.1-3 This means that 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 problems, including stress and anxiety, and its calming properties help reduce cortisol levels and promote a feeling of calm.1

What does science say?

Image credit: FotoHelin/Shutterstock.com

It is believed to improve memory, concentration and overall cognitive performance, as well as improve sleep quality and reduce insomnia. Ashwagandha is believed to strengthen the immune system and enhance the body’s defenses against disease, likely through its effect on cortisol levels.1

By 2024, the herb’s popularity had spread far beyond India, gaining recognition as a valuable natural remedy for stress relief, anxiety relief and overall well-being in complementary and alternative medicine systems around the world.2

Ashwagandha and Stress: What Does the 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 chronically stressed adults, along with improved sleep and well-being.

Likewise, Pandit et al (2024)5 observed a significant reduction in chronic stress and improvement in the function of the hypothalamic-pituitary-adrenal (HPA) axis, which is known to be affected by long-term stress.

Salve et al (2019)6 focused on anxiety and stress, demonstrating that ashwagandha was effective in reducing anxiety symptoms and cortisol levels. Interestingly, Chengappa et al (2013)7 extended these results to people with bipolar disorder, in whom 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 various populations.

Can Ashwagandha Help with Anxiety and Depression?

Research shows that ashwagandha may be a promising natural way to combat depression. Although the exact mechanisms are still being studied, research suggests that ashwagandha may influence levels of serotonin and dopamine, key neurotransmitters involved in regulating mood.1

Moreover, its potential anti-inflammatory agent The effects may be important as inflammation is increasingly recognized as a contributing factor to depression.1 Research into bipolar disorder and anxiety suggests that ashwagandha may be a valuable tool in treating mood disorders.7

Additionally, research has shown that ashwagandha has potential effects in treating depression, mimicking the effects of antidepressant and anxiolytic medications, suggesting that it may improve stress resistance and cognitive function, which are critical to mental well-being.8

While these results are encouraging, it is important to note that research on ashwagandha for depression is still in the early stages compared to traditional treatments such as antidepressants and psychotherapy.

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

Ashwagandha and Physical Health: The Immune System, Inflammation and More

Ashwagandha is associated with improved immune function. A 2021 study examined its potential in healthy adults.9 The group receiving ashwagandha saw 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 cells and natural killer cells ). ).9 In contrast, the placebo group experienced a decrease in the number of immune cells. 9

Those who continued taking ashwagandha saw further improvements. It is important to note that no side effects were reported throughout the study. 9

These results indicate that ashwagandha extract can effectively modulate both the innate and adaptive immune systems, resulting in a stronger immune response.9

Ashwagandha for sports performance

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

Similarly, Ziegenfuss et al. (2018)11 demonstrated that ashwagandha increased muscle strength and size in men engaged in resistance training. Shenoy et al (2012)12 examined the effects of ashwagandha on cardiorespiratory endurance in elite cyclists and found significant improvements in VO2 max and time to fatigue, indicating improved endurance performance.

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

As a natural supplement, ashwagandha offers a safe and potentially effective alternative to synthetic performance enhancers. While further 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) at appropriate dosages.2 However, potential side effects include mild gastrointestinal problems, drowsiness and rare allergic reactions.2

Not recommended during pregnancy or breastfeeding. Caution is recommended for people with thyroid disease or autoimmune diseases, as the drug may interact with some medications.2

In general, healthcare providers should take a thorough patient history, provide individualized advice, monitor for side effects, and stay up to date with the latest research and safety information.2

Links

  1. Mikulskaya, P. etc. (2023). Ashwagandha (Withania somnifera) – Current research on health promotion activities: a narrative review. Pharmaceuticals 15.
  2. US NATIONAL INSTITUTES OF HEALTH. Ashwagandha: Is it helpful for stress, anxiety or sleep?,(Online)https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/> (2023).
  3. Panosyan, AG etc. (2021). Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of diseases associated with stress and aging. Med Res Rev 41, 630-703.
  4. Chandrasekhar K et al (2012). A prospective, randomized, double-blind, placebo-controlled study of the safety and effectiveness of a high-concentration, full-spectrum ashwagandha root extract in reducing stress and anxiety in adults. Indian Jay Psycho Honey 34, 255–262.
  5. Pandit, S. etc. (2024). Effects of Withania somnifera extract in adults suffering from 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 trial. Kureus 11, e6466.
  7. Chengappa, DPRK etc. (2013). A randomized placebo-controlled extension study of withania hypnotic extract for cognitive dysfunction in bipolar disorder. J. Clin Psychiatry 74, 1076–1083.
  8. Bhattacharya, S.K. et al. (2000). Anxiolytic-antidepressant activity of glycovitanolides in Withania somnifera: an experimental study. Phytomedicine 7, 463–469.
  9. Tarakan, A. etc. (2021). Immunomodulatory effect of Withania somnifera (Ashwagandha) extract – a randomized, double-blind, placebo-controlled, open-label extension study in healthy participants. Jay Clean Med 10.
  10. Wankhede S. et al (2015). Investigating the effects of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr 12, 43.
  11. Ziegenfuss, Tennessee etc. (2018). Effect of Withania somnifera aqueous extract on resistance training adaptation and recovery: The STAR Study. Nutrients 10.
  12. Shenoy S et al (2012) Effect of eight weeks of ashwagandha supplementation on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med 3, 209–214.

Further reading

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