Ashwagandha for Cognitive Function: Boost Your Brain Power Naturally
Withania, known as Ashwagandha, and Withania somnifera, is traditionally used by Ayurvedic medicine as an adaptogen.
Naturally, it helps the body deal with stress, but new research makes the case that it does it more than that.
Today, the same powerful herb is being studied, perhaps for its ability to improve cognitive function, memory, and overall brain health.
This article will provide you with some insight into how Ashwagandha improves brain power and brain health.
So, let's take an interesting look at the effects of this ancient herb.
Adaptogenic herb ashwagandha has been used for thousands of years in traditional Indian medicine.
It is known because it is able to support the body in adapting to stress and maintain balance within the body.
Moreover, Ashwagandha has active compounds (with anolides) with known anti-inflammatory, antioxidant, and neuroprotective effects.
These are important compounds in the overall brain health since they promote neurogenesis and brain protection from oxidative stress.
Never mind how this directly affects cognitive function.
It is believed to strengthen the brain’s capacity to deal with stress and to improve clarity in mental processes.
Ashwagandha supports the adrenal glands and helps lower cortisol (a hormone that promotes memory and focus issues when high).
It decreases stress so as to provide the optimal environment for cognitive function to operate.
The Possibility of Ashwagandha Improving Cognitive Function: Scientific Evidence
Ashwagandha has been looked at in many studies. What effects does Ashwagandha have on the brain’s functioning?
A randomized, double blind, placebo-controlled study showed that persons who took Ashwagandha showed significant improvement in terms of cognitive performance (1).
For tasks using memory, attention, or speed of information processing, this effect was particularly true.
Research has found that Ashwagandha improves brain function as it enhances neuroplasticity (2), which is the brain’s ability to reorganize by forming new neural connections.
A different study also saw Ashwagandha working on memory, as this aids in memory and learning, amongst other things.
This is especially interesting for those who want to increase cognitive performance in daily or high-stress tasks.
From the research, it’s obvious that Ashwagandha is more than stress reduction; it may actually enhance cognitive function.
How Ashwagandha Enhances Memory and Learning
The most important function that Ashwagandha has in terms of cognitive function is that of memory.
Memory is important for learning and memorizing new material, and Ashwagandha increases short-term and long-term memory.
It has been proven that it helps to support the hippocampus, which is part of the brain that controls memory generation and memory processing.
Indeed, research has shown that Ashwagandha affects the development of dendritic spines, which are the specialized structures in neurons that carry and receive information (3).
Additionally, it is believed that Ashwagandha reduces oxidative stress, which will maintain the activity of the brain cells that store memories.
The brain is protected from oxidative damage so that it can work at its best under stress.
Ashwagandha works to benefit your brain in either one of two ways: whether you’re currently studying for an exam or need that extra boost somewhere throughout your day.
The Role of Ashwagandha in Reducing Stress and Anxiety for Better Brain Health
There is no denying that stress and cognitive function have a relationship.
Chronic stress has a negative effect on the health of the brain, which may impair memory, cause one to not concentrate, and lead to wrong decisions.
The most powerful benefit of Ashwagandha for cognitive function is that it helps reduce stress.
The herb helps lower cortisol, a stress hormone, whose prolonged elevation may exert deleterious effects on brain cells and cognitive performance.
When it comes to reducing cortisol and enabling brain function under pressure, Ashwagandha improves focus and mental clarity.
It is also anxiolytic (reducing anxiety) and helps calm the mind and, in turn, improve mood, which in turn leads to better cognitive function.
Ashwagandha is actually a stress-fossil buster, as stress and anxiety are commonly the first barriers to optimal brain performance, and by eliminating them with Ashwagandha, a conducive environment for cognitive health is created.
Ashwagandha and Brain-Derived Neurotrophic Factor (BDNF)
By raising the brain-derived neurotrophic factor (BDNF) levels, Ashwagandha supports cognitive health in lesser-known ways (4).
BDNF is a protein that develops new neurons and is essential to processes of learning and memory.
BDNF levels are highly associated with better cognitive performance and mental resilience.
Several studies have suggested that BDNF, which could help provide neurogenesis (the making up of new brain cells), might be improved in individuals taking Ashwagandha. As we age, neurogenesis (brain production) slows down.
Ashwagandha may stimulate the production of BDN, which can protect and sharpen our cognitive ability against age-related cognitive decline.
Is It Safe to Take Ashwagandha for the Long Term?
Ashwagandha is usually regarded as safe for long-term use when taken at proper doses.
Research has already proven that even prolonged supplementation never causes any major side effects, so it is a good option for most people who want to enhance their cognitive function.
However, like any supplement, there are downsides to consider.
Some people may get mild digestive upset, including nausea or an upset stomach, as a result of taking high doses.
Few people with autoimmune conditions ask their healthcare provider if they can take Ashwagandha, which can influence the immune system.
However, most people can take Ashwagandha in their daily regimen without adverse side effects.
The accepted rule is always to have a reduced dose at first and increase it gradually as necessary, within the acceptable daily intake.
How to Incorporate Ashwagandha into Your Daily Routine for Optimal Cognitive Function
Infused with Ashwagandha, consume it daily in several ways if you wish to improve your cognitive function (5).
Ashwagandha is available in many forms, such as capsules, powders, or liquid extracts.
Ashwagandha capsules are one of the most convenient forms to consume and one of the most convenient ways to dose them.
On the other hand, ashwagandha powder can be mixed into smoothies, tea, or even into coffee.
Tinctures and extracts are also preferred if you prefer liquid forms.
While they vary from form to form, studies usually suggest taking 300 to 500 mg of standardized ashwagandha extract per day for cognitive benefits.
It is advised that you consult with a healthcare provider before you take a dosage if you are unsure or taking any other medications.
Combine it with brain-boosting nutrients such as phosphatidylserine, and it will help maximize its cognitive benefits.
Final Thoughts
With that said, Ashwagandha is a powerful herb with tremendous potential for a natural boost of cognitive function.
This adaptogen improves memory and learning, relaxes stress and anxiety, etc.
Research confirms its work in promoting neurogenesis, brain cell protection, and raising BDNF levels, all of which are vital features that enable good cognitive function.
If your primary goal of using Ashwagandha is to focus, sharpen memory, or banish mental fatigue, you will not be disappointed.
If you’re willing to try ashwagandha, add it to your daily regimen.
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The first step in handling your cognitive health lies in taking control of it.
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FAQs on Ashwagandha for Cognitive Function: Boost Your Brain Power Naturally
Does Ashwagandha affect cognitive function?
Yes, studies have revealed that Ashwagandha affects cognitive function through better memory, attention, and functioning of the whole brain.
Does Ashwagandha cause memory loss?
Supporting memory retention may be provided by the neuroprotective and neurogenic effects of Ashwagandha, as well as preventing oxidative damage to brain cells.
How does Ashwagandha get the right mental clarity?
Anxiety and stress are downregulated by Ashwagandha, which helps to achieve better mental clarity and focus in a healthy way.
But for cognitive benefits, is it safe to take Ashwagandha?
In most instances, taking Ashwagandha is safe and effective for cognitive enhancement. Make sure to take your dosage according to the recommended dosage, and if needed, consult the healthcare provider.
Can Ashwagandha increase BDNF?
Sure, there is some evidence that Ashwagandha increases brain-derived neurotrophic factor (BDNF), which is good for the brain’s health and neurogenesis.
Related Studies
1. Title: Effects of Acute Ashwagandha Ingestion on Cognitive Function
A randomized, double-blind, placebo-controlled study showed that acute supplementation with ashwagandha improves measures of executive function, sustained attention, and short-term memory.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9565281/
2. Title: Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood
Research demonstrated that ashwagandha supplementation enhances cognitive function, mood, and neuroplasticity markers in healthy young adults.
Link: https://pubmed.ncbi.nlm.nih.gov/38931168/
3. Title: Axon- or Dendrite-Predominant Outgrowth Induced by Constituents from Ashwagandha
This study found that specific compounds in Ashwagandha enhance dendritic spine growth, enhancing neuronal communication and memory function.
Link: https://pubmed.ncbi.nlm.nih.gov/12395110/
4. Title: Does Ashwagandha Affect Brain Health?
Preclinical studies suggest that Ashwagandha increases BDNF production, a critical factor in neurogenesis and brain health, though human evidence is limited.
Link: https://examine.com/supplements/ashwagandha/faq/does-ashwagandha-affect-brain-health/
5. Title: Efficacy and Safety of Ashwagandha Root Extract in Improving Memory and Cognitive Functions
Clinical trials confirm that Ashwagandha promotes neurogenesis, protects brain cells, and improves cognitive functions in adults with mild cognitive impairment.
Link: https://pubmed.ncbi.nlm.nih.gov/28471731/
