Feeling tense, down, and just a mess? Ashwagandha may provide the mental boost you need to get back on track if this describes you.

You may have seen Ashwagandha at health food stores but have yet to learn what all the fuss was about. It’s also possible that you’ve been intrigued about it for a long and decided to look into it. Who wouldn’t be interested in the idea of a natural tranquilizer?

One of the most significant herbs in Ayurveda, an alternative natural medical system developed in India over 3,000 years ago, is Ashwagandha, a native of Southeast Asia and India. Withania somnifera is its scientific name; other names include “Indian ginseng” and “winter cherry.” The name is Sanskrit for “smell of the horse [1].

In India, Ashwagandha is frequently employed as a home cure and an aphrodisiac for the elderly. It is currently widely available throughout the world and advocated for usage for several conditions, such as adrenal fatigue, stress reduction, anxiety treatment, and problems concentrating. The herb is sold in various forms, such as capsules, teas, and powders.

But don’t be turned off by the associations with horses. Here, we go over the ashwagandha health advantages supported by science and its dosage and safety.

Health Benefits of Ashwagandha

Although there is little research on Ashwagandha, some studies indicate that it may help resolve various physical, mental, and emotional issues. What you need to know about Ashwagandha’s potential health advantages is here.

It may help reduce stress & anxiety.

The potential of Ashwagandha to lessen stress is likely its most well-known use. It is categorized as an adaptogen, a chemical that aids the body in overcoming stress.

Heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase are among the stress mediators that Ashwagandha appears to assist in regulating [2].

Additionally, it lessens the activity of your body’s HPA axis, which controls how your body responds to stress [3]. According to numerous research, supplements containing Ashwagandha may help reduce stress and anxiety.

According to a recent assessment of studies, the most effective dosage and form of Ashwagandha for treating stress-related neuropsychiatric disorders, including anxiety, are not yet clear [4].

May improve athletic performance.

According to research, Ashwagandha may improve athletic performance, making it a desirable supplement for athletes. Twelve trials of men and women who took ashwagandha doses of 120 mg to 1,250 mg daily were included in one literature examination. The findings imply that the herb might improve physical performance, such as strength and oxygen consumption during exercise [5].

Ashwagandha significantly increased maximum oxygen consumption (VO2 max) in healthy persons and athletes, according to an analysis of five research [6].

Ashwagandha may also aid in boosting muscular strength.

In one study, men who did weight training for eight weeks while taking 600 mg Ashwagandha saw considerably larger gains in muscle strength and size than those who took a placebo [7].

It may reduce mental health conditions.

According to certain research, Ashwagandha may aid some populations in lessening the signs and symptoms of depression and other mental health issues.

In one study, 66 individuals with schizophrenia who were also dealing with sadness and anxiety were examined to see how Ashwagandha affected them. They discovered that those who consumed 1,000 mg of ashwagandha extract every day for 12 weeks experienced bigger declines in anxiety and depression than those who received a placebo [8].

Additionally, results from another study point to ashwagandha supplementation as a potential treatment for schizophrenia that may reduce overall symptoms and perceived stress [9].

Ashwagandha may aid bipolar disease sufferers with their cognitive impairment, according to limited research from 2013. However, more study is required [10].

If you’re experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.

May help boost testosterone levels.

Some research has indicated that ashwagandha supplements can improve male fertility and raise testosterone levels.

In one study, 43 overweight men aged 40 to 70 who had mild fatigue were administered ashwagandha extract tablets or a placebo for eight weeks. DHEA-S, a sex hormone involved in testosterone synthesis, increased by 18% more during the ashwagandha treatment. A 14.7% increase in testosterone was seen in participants who took the herb compared to those who took a placebo [11].

An analysis of four trials also revealed that males with low sperm counts experienced a considerable improvement in sperm concentration, semen volume, and motility when given Ashwagandha.

In men with a normal sperm count, it also enhanced sperm concentration and motility [12].

May reduce blood sugar levels.

There is evidence that Ashwagandha may help those with diabetes or high blood sugar levels.

Ashwagandha administration significantly decreased blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers, according to an analysis of 24 investigations, including five clinical studies in persons with diabetes [13].

It’s thought that several ashwagandha constituents, notably withaferin A (WA), have potent anti-diabetic properties and may encourage your cells to absorb glucose from your bloodstream [14].

There currently needs to be more research; thus, more carefully planned trials are required.

May improve brain function.

Ashwagandha supplementation might enhance cognitive function.

Early research suggests that Ashwagandha may enhance cognitive functioning in several populations, including older persons with mild cognitive impairment and people with schizophrenia. This review, which comprised five clinical investigations, made this observation.

It may enhance several cognitive processes, including [15]:

• executive function
• attention
• response time
• cognitive task performance

In comparison to taking a placebo, a study of 50 adults found that consuming 600 mg of ashwagandha extract daily for eight weeks significantly improved the following measures [16]:

• immediate and general memory
• attention
• information-processing speed

According to research, Ashwagandha’s constituents, especially WA, have antioxidant effects on the brain that may improve cognitive function.

Before experts can reach firm conclusions, more study is necessary.

Dosage & Preparation 

There are many different dosage suggestions. For various disorders, doses ranging from 250 mg to 1,250 mg have been demonstrated to be useful. Another reason is conflicting information regarding the advantages of Ashwagandha is the wide range of recommended dosages.

According to research, it can take a few months of ashwagandha use before you start noticing any effects. Talk to your doctor if you’re thinking about starting an ashwagandha supplement but need to figure out what dosage is best for you.

You can consume ashwagandha powder, gummies, or capsules. It can be consumed at any time of day, but many people choose to do it at night to promote sleep. For consumption, ashwagandha powder is frequently added to smoothies, water, honey, or desserts.

Safety – What to Look For

When selecting an ashwagandha supplement, check to see if the root powder or extract contains withanolides at concentrations of 0.3% and 1.5%, respectively. It is the main substance that is postulated to be involved in the action of the adaptogen [17].

Additionally, it would help if you searched for the USDA organic seal. Supplements are exempt from FDA regulation. Thus companies can label their products with terms like “natural” and “organic.” This seal guarantees that at least 95% of the ingredients in the product are organic.

Additionally, be sure the ashwagandha bottle has a certification from an impartial third party. It demonstrates the company’s dedication to using the best supply chain management, testing, and production practices. Good Manufacturing Practices, or GMPs, are significant certifications to look for in nutraceuticals.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7710824/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
4. https://pubmed.ncbi.nlm.nih.gov/34254920/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230697/
7. https://pubmed.ncbi.nlm.nih.gov/26609282/
8. https://pubmed.ncbi.nlm.nih.gov/31046033/
9. https://pubmed.ncbi.nlm.nih.gov/29995356/
10. https://pubmed.ncbi.nlm.nih.gov/24330893/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
12. https://pubmed.ncbi.nlm.nih.gov/30466985/
13. https://pubmed.ncbi.nlm.nih.gov/31975514/
14. https://pubmed.ncbi.nlm.nih.gov/25796090/
15. https://pubmed.ncbi.nlm.nih.gov/31742775/
16. https://pubmed.ncbi.nlm.nih.gov/28471731/
17. https://www.consumerlab.com/reviews/ashwagandha-supplements/ashwagandha/

To learn more about the health benefits of dietary supplements and to assess your need for them, schedule a session with Tradena N. Rayner, MS, RDN, CDN, the Weight Inclusive Dietitian, today!