Does Ashwagandha Really Work? Unveiling The Truth

Ashwagandha, also known by the scientific name Withania somnifera, is a herb that has gained much attention in recent years due to its potential health benefits for the mind and body. In Ayurvedic medicine, ashwagandha has been used for centuries to treat a range of conditions, including stress, anxiety, and fatigue.

However, the question that many people ask is, does ashwagandha really work? In this article, we will delve into the scientific evidence surrounding ashwagandha, its benefits, and potential side effects.

The Benefits of Ashwagandha

Several studies have shown that ashwagandha may have a range of benefits for our physical and mental wellbeing. The following is a list of some of the most commonly reported benefits:

  • Reduced Stress and Anxiety – One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety levels. Several studies have shown that ashwagandha may help to lower cortisol levels, a hormone that is often associated with stress. In one study, participants who took ashwagandha reported a 69% reduction in anxiety and insomnia symptoms.
  • Improved Brain Function and Memory – Ashwagandha may help to improve brain function and memory. A study conducted on individuals with mild cognitive impairment found that those who took ashwagandha supplements had significant improvements in memory and cognitive function compared to those who took a placebo.
  • Reduced Inflammation and Pain – Ashwagandha has been shown to have anti-inflammatory properties, which makes it a popular natural remedy for those suffering from chronic pain. One study found that individuals who took ashwagandha experienced a significant reduction in joint pain and swelling.
  • Balancing Blood Sugar Levels – Ashwagandha may help to balance blood sugar levels, which is particularly beneficial for individuals with type 2 diabetes. One study found that individuals who took ashwagandha for 30 days had improved insulin sensitivity and lower fasting blood sugar levels.
  • Increased Muscle Mass and Strength – Ashwagandha may also help to increase muscle mass and strength. A 2015 study found that individuals who took ashwagandha had a significant increase in muscle mass and strength compared to those who took a placebo.

The Science Behind Ashwagandha

The potential health benefits of ashwagandha are thought to come from its active compounds, including withanolides and withaferin A. These compounds have been shown to have a range of effects on the body, including reducing inflammation, lowering corticotropin-releasing hormone (CRH) levels, and increasing the production of endorphins.

In addition to these compounds, ashwagandha also contains other bioactive compounds, including alkaloids, steroidal lactones, and saponins. These compounds are believed to have a range of therapeutic effects, including anti-inflammatory, anti-tumor, and anti-cancer properties.

The Evidence For Ashwagandha’s Effectiveness

While there is a growing body of evidence suggesting the potential benefits of ashwagandha, much of the research has been conducted on animals or small groups of humans. It is important to note that more extensive research is needed before any definitive conclusions can be made about the effectiveness of ashwagandha.

Ashwagandha and Stress

Several studies have investigated the effects of ashwagandha on stress and anxiety levels. One study conducted on 64 individuals found that those who took ashwagandha experienced a significant reduction in stress and anxiety compared to those who took a placebo. Another study found that ashwagandha was effective in reducing cortisol levels, which are often elevated during times of stress.

Ashwagandha and Memory

A number of studies have investigated the potential cognitive benefits of ashwagandha. One study conducted on individuals with mild cognitive impairment found that those who took ashwagandha showed improvements in both memory and cognitive function compared to those who took a placebo. Another study found that ashwagandha may help to reduce oxidative stress, which is often associated with cognitive decline and memory problems.

Ashwagandha and Inflammation

Ashwagandha has been shown to have a range of anti-inflammatory effects. One study found that ashwagandha may help to reduce inflammation and swelling in individuals with joint pain. Another study found that ashwagandha can help to reduce markers of inflammation in the body.

The Side Effects of Ashwagandha

While ashwagandha is generally considered safe, there are some potential side effects to be aware of. The following are some of the most commonly reported side effects:

  • Upset Stomach – Some individuals may experience stomach upset, nausea, or diarrhea when taking ashwagandha supplements.
  • Headaches and Dizziness – In some cases, ashwagandha may cause headaches or dizziness.
  • Lowered Blood Pressure – Ashwagandha has been shown to have a hypotensive effect, which means that it can lower blood pressure in some people. Individuals who are taking medication for high blood pressure should use caution when taking ashwagandha.

How to Take Ashwagandha

Ashwagandha is available in many forms, including powders, capsules, and tinctures. The recommended dosage of ashwagandha may vary depending on the specific form of the supplement you are taking. It is always best to follow the recommended dosage on the label of your supplement, or to consult with a healthcare provider before beginning any new supplement regimen.

Ashwagandha Powder

Ashwagandha powder can be mixed with water, juice, or another beverage. The recommended dosage for ashwagandha powder is typically 1-2 tsp. per day.

Ashwagandha Capsules

Ashwagandha capsules are a convenient way to take ashwagandha. The recommended dosage for ashwagandha capsules is typically 600-1,000 mg per day.

Ashwagandha Tincture

Ashwagandha tincture is an alcohol-based formulation that can be taken orally. The recommended dosage for ashwagandha tincture is typically 2-4 ml per day.

The Final Verdict on Ashwagandha

While there is still much to learn about the benefits of ashwagandha, the evidence so far suggests that this herb may have potential in a range of areas, from reducing stress and anxiety to improving cognitive function and reducing inflammation. As with any supplement, it is essential to consult with a healthcare provider before beginning ashwagandha supplementation, especially if you have a preexisting medical condition or are taking medication.

Common Questions and Answers About Ashwagandha

  • Q: Is ashwagandha safe for everyone to take?
  • A: While ashwagandha is generally considered safe, it is important to consult with a healthcare provider before beginning supplementation, especially if you have a preexisting medical condition or are taking medication.
  • Q: Can ashwagandha help with anxiety?
  • A: Several studies have shown that ashwagandha may help to reduce stress and anxiety levels.
  • Q: What is the recommended dosage of ashwagandha?
  • A: The recommended dosage of ashwagandha may vary depending on the specific form of the supplement you are taking. It is always best to follow the recommended dosage on the label of your supplement, or to consult with a healthcare provider before beginning any new supplement regimen.

References

  • Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. Journal of evidence-based complementary & alternative medicine, 22(1), 96–106. https://doi.org/10.1177/2156587216668102
  • Choudhary, B., Shetty, A., & Langade, D. G. (2015). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu, 36(1), 63–68. https://doi.org/10.4103/0974-8520.169002
  • Cooley, K., Szczurko, O., Perri, D., Mills, E. J., Bernhardt, B., Zhou, Q., Seely, D. (2009). Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974. PloS one, 4(8), e6628. https://doi.org/10.1371/journal.pone.0006628
  • Kumar, A. P., & Bhatnagar, P. (2018). Withaferin A: A natural anticancer agent with pleiotropic mechanisms of action. International Journal of Cancer, 143(9), 2020–2039. https://doi.org/10.1002/ijc.31567
  • National Center for Complementary and Integrative Health. (2019). Ashwagandha. Retrieved from https://www.nccih.nih.gov/health/ashwagandha
  • Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9

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