Ashwagandha, scientifically known as Withania somnifera, is a plant with a long history of use in traditional medicine, particularly in Ayurveda. Renowned for its adaptogenic properties, Ashwagandha has been used for centuries to reduce stress, anxiety, and inflammation. The plant is rich in active compounds, including alkaloids, flavonoids, phenols, and withanolides, which contribute to its numerous health benefits. These compounds are thought to play a key role in the plant's medicinal effects, offering immune-boosting, antibacterial, hormonal, and antioxidant properties (Wiciński et al., 2023).
Several scientific studies have demonstrated the positive effects of Ashwagandha on stress reduction. A systematic review from 2021, compromised of seven studies, focused on Ashwagandha's role in treating stress and anxiety, found that it significantly lowered stress and anxiety levels, improved sleep quality, reduced fatigue, and decreased serum cortisol levels (a key stress hormone) when compared to a placebo (Lopresti & Smith, 2021). In another smaller study, 60 men and women with reported perceived stress took either 225 mg or 400 mg of Ashwagandha daily for 30 days. The participants reported reductions in stress, anxiety, depression, and food cravings, along with lower salivary cortisol levels than those who received a placebo. (Remenapp et al., 2022). These findings, among others, reinforce Ashwagandha’s potential as an effective natural supplement for managing stress and enhancing overall mental well-being.
Ashwagandha has generally been tolerated by participants in scientific studies; however, it does not come without potential side effects. Common side effects are mild and include stomach upset, loose stools, nausea, and drowsiness. There are a few reports that ashwaganda supplementation caused liver injury, which improved over time once supplementation was stopped. Therefore, consult your doctor before initiating suplementation (National Institutes of Health, 2023).
When considering Ashwagandha supplements, you'll find a variety of brands and dosages available over the counter. While the dosages used in scientific research vary widely, several studies suggest that doses of 500 to 600 mg per day may offer greater benefits than lower doses. It's also important to look at the amount of withanolides per capsule, as this can impact effectiveness. For example, a study by Gopukumar and colleagues found that participants who took 15 mg of withanolides per 300-mg capsule daily for 90 days experienced improvements in stress levels, sleep quality, memory, focus, and had lower cortisol levels. Another study conducted at the University of Colorado, Colorado Springs, showed that participants taking 2.5 mg of withanolides per 350-mg capsule twice daily for 30 days reported stress levels similar to the placebo group, though they described their stress as more manageable compared to those taking the placebo. Overall, when selecting an Ashwagandha supplement, it's important to consider both the dosage and the withanolides content to maximize the potential benefits for stress reduction, cognitive function, and overall well-being.
In conclusion, Ashwagandha stands out as a powerful adaptogen with a rich history of use in traditional medicine, offering a range of health benefits supported by scientific research. Its potential to reduce stress, improve cognitive function, and enhance overall well-being makes it a valuable supplement for many. However, consult with a healthcare provider to ensure safe use, especially considering the potential for side effects. As interest in natural remedies continues to grow, Ashwagandha remains a promising option for those seeking a holistic approach to health and wellness.
References
Ashwagandha: Is it helpful for stress, anxiety, and sleep?. National Institutes of Health. Updated October 24, 2023. Accessed August 25, 2024. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#en8
Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021;2021:8254344. Published 2021 Nov 30. doi:10.1155/2021/8254344
Lopresti AL, Smith SJ. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine 2021;28:100434.
Remenapp A, Coyle K, Orange T, et al. Efficacy of Withania somnifera supplementation on adult's cognition and mood. J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003
Wiciński M, Fajkiel-Madajczyk A, Kurant Z, Kurant D, Gryczka K, Falkowski M, Wiśniewska M, Słupski M, Ohla J, Zabrzyński J. Can Ashwagandha Benefit the Endocrine System?—A Review. International Journal of Molecular Sciences. 2023; 24(22):16513. https://doi.org/10.3390/ijms242216513
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