How Ashwagandha Works: A Deep Dive into Its Benefits
How can this humble herb have such a profound impact on your health?
In this deep dive, we'll explore the science behind Ashwagandha's stress-busting properties and its influence on your body's performance.
We'll also look at how it might help with issues like depression and insomnia and even boost your VO2 max.
By the end, you'll clearly understand what Ashwagandha can do for you and why it's become a go-to supplement for many.
What is Ashwagandha?
Withania somnifera, the scientific name for Ashwagandha, is a potent plant that has been used for thousands of years as a mainstay in Ayurvedic treatment.
It may be called "Winter Cherry" or "Indian Ginseng."
The term "ashwagandha" refers to the unique scent of its young roots and is derived from the Sanskrit words "ashwa" (horse) and "gandha" (smell).
Active Compounds
Ashwagandha's therapeutic potential comes from its rich phytochemical composition.
The plant contains over 12 alkaloids, 50 withanolides, and other vital flavonoids.
Two major withanolides – withaferin-A and withanolide-A – are crucial for its effects.
The root is rich in steroidal compounds called withanolides, often regarded as critical quality and therapeutic benefit markers.
Other active compounds include:
- Alkaloids: within, somniferous, tropine
- Flavonoids: quercetin and its derivatives
- Saponins and glycosides: sitoindosides VII, VIII, IX, and X
These compounds contribute to Ashwagandha's anti-inflammatory, antioxidant, and adaptogenic properties.
Forms and Preparations
You can find Ashwagandha in various forms to suit your preferences:
- Churna: A finely sieved powder that you can mix with water, ghee (clarified butter), or honey
- Supplements: Often containing root, leaf, or root/leaf extracts
- Teas: Made from dried ashwagandha roots or leaves
Studies have shown the therapeutic effects of both aqueous (water-based) and alcohol extracts.
Ashwagandha's ability to improve physical performance has drawn notice.
As you explore Ashwagandha's potential, remember that its effects can vary based on the part of the plant used and the preparation method.
This adaptable herb provides a natural way to support your health and wellbeing, whether your goals are to reduce stress, increase physical performance, or promote sleep.
The Science Behind Ashwagandha's Stress-Reducing Effects
Ashwagandha has gained attention for its potential to help reduce stress and anxiety.
Clinical trials have shown promising results (1), suggesting that ashwagandha extracts may significantly impact stress levels.
In these studies, 491 adults from India who reported high stress and anxiety or had diagnosed anxiety disorders took part in randomized trials lasting 6 to 8 weeks.
Impact on Cortisol Levels
One of the critical ways ashwagandha works is by influencing your cortisol levels.
The "stress hormone," cortisol, is essential to your body's stress response.
Comparing ashwagandha supplementation to a placebo, studies have demonstrated that the former can reduce serum cortisol levels (2).
This reduction in cortisol may be linked to the stress-lowering effects you experience when taking Ashwagandha.
Modulation of Neurotransmitters
Ashwagandha's stress-reducing effects may also be attributed to its impact on neurotransmitters in your brain.
While more research is needed, some studies suggest that Ashwagandha may help balance various neurotransmitters involved in mood regulation and stress response (3).
Influence on the HPA Axis
The hypothalamic-pituitary-adrenal (HPA) axis is your body's central stress response system.
Ashwagandha appears to have a moderating effect on HPA axis activity in stressed adults.
This moderation may make your stress response less reactive to stressors, contributing to the overall stress-lowering effects you might experience.
Ashwagandha's Impact on Physical Performance
The ability of Ashwagandha to improve physical performance has drawn attention.
This ancient herb offers benefits beyond stress reduction, making it an intriguing option for athletes and fitness enthusiasts.
Effects on Muscle Strength and Mass
Research suggests that ashwagandha supplementation can significantly improve muscle strength and size (4) when combined with resistance training.
The ashwagandha group also showed more substantial muscle size increases in their arms and chest.
These effects may be partly due to Ashwagandha's impact on testosterone levels.
The same study found that subjects taking Ashwagandha had a significantly more significant increase in testosterone compared to the placebo group.
Additionally, ashwagandha supplementation was associated with a more significant decrease in body fat percentage.
Improvement in Cardiovascular Endurance
Ashwagandha's benefits extend to cardiovascular endurance as well.
The highest rate of oxygen consumption during exercise, or VO2 max, was significantly higher in a study involving healthy, athletic people (5) who took ashwagandha root extract after eight and twelve weeks compared to a placebo group.
This improvement in VO2 max suggests enhanced cardiorespiratory endurance.
Potential for Athletic Enhancement
Given its effects on muscle strength, mass, and cardiovascular endurance, Ashwagandha shows promise as a natural aid for athletic performance.
Studies have demonstrated improvements in various aspects of physical performance, including:
- Improved muscle strength during exercises involving the upper and lower bodies
- Enhanced muscle size and reduced body fat percentage
- Improved cardiovascular endurance and VO2 max
- Faster recovery and reduced exercise-induced muscle damage
Because of these advantages, Ashwagandha is a beneficial supplement for athletes who want to enhance their general performance and recovery.
Even though these results are encouraging, more investigation is required to completely comprehend Ashwagandha's mechanisms of action and its long-term impact on athletic performance.
Final Thoughts
Ashwagandha has proven to be a versatile herb with many potential benefits.
This ancient Ayurvedic remedy has much to offer, from its stress-busting properties to its ability to boost physical performance.
Our research suggests that Ashwagandha can help lower cortisol levels, balance neurotransmitters, and improve muscle strength and cardiovascular endurance.
As with any supplement, talking to a healthcare professional before adding Ashwagandha to your routine is crucial.
While the current findings are promising, more research is needed to understand how Ashwagandha works fully and its long-term effects.
Whether you're looking to manage stress, improve your workout results, or boost your overall well-being, Ashwagandha might be a natural approach to supporting your health goals.
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FAQs
What are the effects of taking Ashwagandha every day?
When taken daily, Ashwagandha can help alleviate anxiety symptoms.
What potential side effects might one experience from Ashwagandha?
According to various studies, Ashwagandha is generally well-tolerated for up to three months.
However, some common side effects include stomach upset, loose stools, nausea, and drowsiness.
These side effects are typically mild.
How soon may taking supplements containing Ashwagandha provide results?
The benefits of Ashwagandha typically manifest between four to twelve weeks of daily intake, ranging from 250 to 800 mg.
Improvements in stress reduction, sleep quality, and energy levels can be noticed as early as four weeks into regular use.
Are there any specific groups of people who should avoid taking Ashwagandha?
Ashwagandha is not recommended for pregnant women or those who are breastfeeding.
It should also be avoided by individuals scheduled for surgery, as well as those with autoimmune diseases or thyroid disorders.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
This study by K. Chandrasekhar et al. evaluated the efficacy of a high-concentration Ashwagandha extract in reducing stress and anxiety, demonstrating significant improvements in stress levels among participants.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
2. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Adults
This clinical trial by S. S. Raut et al. showed that Ashwagandha supplementation significantly reduced serum cortisol levels, indicating its potential to mitigate stress.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
3. Title: An investigation into the stress-relieving and anxiolytic effects of Ashwagandha
The study by Hakeemudi et al. found that Ashwagandha may influence neurotransmitter systems, including GABA and serotonin, contributing to its mood-enhancing effects.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
4. Title: Examining the effect of Withania somnifera supplementation on Muscle Strength and Mass in Healthy Young Men
This study by Wankhede et al. demonstrated that Ashwagandha supplementation significantly increased muscle strength and mass in participants engaged in resistance training.
Link: https://pubmed.ncbi.nlm.nih.gov/26609282/
5. Title: Effects of Ashwagandha (Withania somnifera) on VO2max
This systematic review by P. K. Tripathi et al. and meta-analysis found that Ashwagandha supplementation significantly improved VO2 max in athletes and healthy adults.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230697/
