From Ayurvedic Medicine to Modern Science: Health Benefits of Ashwagandha

Ashwagandha, also known as Withania somnifera, is a herb commonly used in traditional Ayurvedic medicine, native to India, the Middle East, and parts of Africa. It has been used for many years to remedy various ailments, including stress, anxiety, depression, and cognitive impairment.

Ashwagandha is a small, woody shrub with yellow flowers and red fruit, and its roots and leaves are used for medicinal purposes. The active compounds in ashwagandha are known as withanolides, which have anti-inflammatory and anti-tumour properties and can be beneficial in treating various conditions, including arthritis and asthma. In a study conducted on patients with rheumatoid arthritis, participants who took ashwagandha experienced a significant reduction in inflammation compared to those who took a placebo.

The most well-known benefit of ashwagandha is its ability to reduce stress and anxiety. Several studies have shown that ashwagandha can reduce cortisol levels in the body. The cortisol hormone is responsible for the body's stress response. This can lead to improved mood and a reduction in symptoms of anxiety and depression.

Ashwagandha has also been shown to have cognitive benefits, such as improving memory and attention. One study found that ashwagandha supplementation improved cognitive function in healthy individuals, particularly in tasks that require attention and processing speed.

In addition to its mental health benefits, ashwagandha may improve physical performance. A study published in the Journal of the International Society of Sports Nutrition established that ashwagandha supplementation enhanced muscular strength and endurance in healthy adults who engaged in resistance training.

Ashwagandha has also been shown to positively affect testosterone levels in men, which can be beneficial for improving muscle mass and strength. It has also been found to benefit blood sugar levels, making it potentially helpful in managing diabetes.

Furthermore, ashwagandha may have potential benefits for individuals with certain medical conditions. For example, a study published in the Journal of Alternative and Complementary Medicine found that ashwagandha supplementation improved insulin sensitivity and lipid profiles in individuals with type 2 diabetes.

While ashwagandha is generally considered safe, some individuals may experience side effects such as upset stomach, diarrhoea, or vomiting. It is also important to note that ashwagandha may interact with certain medications, so individuals should consult with their healthcare provider before taking ashwagandha supplements.

Overall, ashwagandha is a promising supplement that may provide various mental and physical health benefits. However, further research is needed to understand its potential uses and associated risks fully.

References

1.       Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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. Indian Journal of Psychological Medicine, 34(3), 255–262.

2.       Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599-612.

3.       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(1), 1-10.

4.       Mishra, L. C., Singh, B. B., Dagenais, S., & Scientific Basis for Ayurvedic Therapies (2000). The scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Alternative Medicine Review, 5(4), 334-346.

5.       Kaur, S., & Das, A. (2019). Effects of Withania somnifera on insulin sensitivity in individuals with type 2 diabetes mellitus: a randomized, double-blind placebo-controlled trial. Journal of Alternative and Complementary Medicine, 25(2), 217-222.

6.       Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.