Ashwagandha, also known as Withania somnifera, is a small shrub that grows in India, the Middle East, and parts of Africa. It is a popular herb in traditional Ayurvedic medicine and is known for its many health benefits.
- Helps with Stress and Anxiety. Ashwagandha is an adaptogen, which means it helps the body adapt to stressors. It has been shown to reduce cortisol levels, a hormone that is released in response to stress. Studies have also found that ashwagandha can help reduce symptoms of anxiety and depression. It offers several mechanisms through which it may alleviate anxiety symptoms and promote a sense of calm and well-being by…..a)GABA Receptor Modulation: Ashwagandha has been found to interact with gamma-aminobutyric acid (GABA) receptors in the brain. GABA is an inhibitory neurotransmitter that helps regulate nerve activity and has a calming effect on the central nervous system. By enhancing GABAergic signaling, ashwagandha may help reduce anxiety and promote relaxation….b)Cortisol Regulation: Ashwagandha has adaptogenic properties, meaning it helps the body adapt to and resist the effects of stress. One way it achieves this is by modulating cortisol, the primary stress hormone. Elevated cortisol levels can contribute to anxiety and its symptoms. Ashwagandha has been shown to help lower cortisol levels, thus promoting a more balanced stress response….c)Serotonin Regulation: Serotonin, often referred to as the “feel-good” neurotransmitter, plays a crucial role in mood regulation. Ashwagandha has been found to positively influence serotonin levels in the brain, potentially enhancing mood and reducing anxiety symptoms….d)Anti-Inflammatory Effects: Chronic inflammation has been linked to anxiety and mood disorders. Ashwagandha exhibits anti-inflammatory properties, which can help alleviate anxiety by reducing overall inflammation in the body and supporting a healthier inflammatory response…..e)Neuroprotective Effects: Ashwagandha possesses neuroprotective properties that can help shield the brain from oxidative stress and damage. By protecting brain cells from harm, it can contribute to improved mental well-being and potentially reduce anxiety symptoms.
- Improves Brain Function. ….Memory and Cognitive Function…Cognitive function is essential for daily life, and many people experience occasional lapses in cognitive performance. Ashwagandha has been traditionally used to improve cognitive function, and scientific research has confirmed its cognitive-enhancing effects….Clinical evidence: A double-blind, placebo-controlled study involving 50 adults found that ashwagandha supplementation improved cognitive and psychomotor performance (Choudhary et al., 2017). Another study involving 20 healthy male participants found that ashwagandha supplementation improved reaction time and task performance …Mechanisms of action: The cognitive-enhancing effects of ashwagandha can be attributed to its ability to modulate the cholinergic system, which plays a crucial role in learning and memory processes. Ashwagandha has been shown to increase acetylcholine levels in the brain, which can improve cognitive function and memory. Furthermore, ashwagandha has been shown to promote neurogenesis, the process by which new neurons are formed in the brain. This effect may contribute to the cognitive-enhancing properties of ashwagandha, as increased neurogenesis has been linked to improved learning and memory….Alzheimer’s and Parkinson’s Diseases…Alzheimer’s and Parkinson’s diseases are neurodegenerative disorders that affect millions of people worldwide. These diseases are characterized by the loss of neurons in specific regions of the brain, leading to cognitive and motor impairments. Ashwagandha has been studied for its potential to reduce the symptoms of these diseases…Clinical evidence: A study found that ashwagandha extract improved cognitive function and reduced amyloid-beta plaques, a hallmark of Alzheimer’s disease (Kuboyama et al., 2009). Another study on rodents found that ashwagandha extract improved motor function and reduced dopaminergic neuron loss, a hallmark of Parkinson’s disease (Ahmad et al., 2005)….. Mechanisms of action: The neuroprotective effects of ashwagandha can be attributed to its ability to modulate various physiological systems, including the cholinergic system, the GABAergic system, and the immune system. Ashwagandha has been shown to increase acetylcholine levels in the brain, which can improve cognitive function and memory. Additionally, ashwagandha has been shown to enhance the function of GABA, an inhibitory neurotransmitter that plays a crucial role in reducing neuronal excitability and promoting relaxation. By reducing neuronal excitability, ashwagandha may help protect neurons from damage. Furthermore, ashwagandha has been shown to modulate the immune system, reducing inflammation and oxidative stress, which are known to contribute to neurodegeneration. Attention and Reaction Time….Attention and reaction time are essential for many daily activities, including driving, sports, and work. Ashwagandha has been studied for its potential to improve attention and reaction time. Clinical evidence: A study involving 50 healthy adults found that ashwagandha supplementation improved reaction time and attention (Choudhary et al., 2017). Another study involving 14 healthy adults found that ashwagandha supplementation improved reaction time and cognitive performance (Singh et al., 2014)….Mechanisms of action: The attention- and reaction-enhancing effects of ashwagandha can be attributed to its ability to modulate the cholinergic system and the GABAergic system. Ashwagandha has been shown to increase acetylcholine levels in the brain, which can improve cognitive function and attention. Additionally, ashwagandha has been shown to enhance the function of GABA, an inhibitory neurotransmitter that plays a crucial role in reducing neuronal excitability and promoting relaxation. By reducing neuronal excitability, ashwagandha may help improve reaction time. Scientific evidence supports its use for improving memory and cognitive function, reducing symptoms of Alzheimer’s and Parkinson’s diseases, and increasing attention and reaction time.
- Supports Immune System Function. Ashwagandha has immune-boosting properties and has been shown to increase white blood cell counts, which help fight off infections and diseases. Boosts Antibody Production ..Research shows that ashwagandha supports the production of antibodies. Antibodies are proteins that help the immune system identify and neutralize harmful substances, such as viruses and bacteria…..Clinical evidence: A study on rodents found that ashwagandha extract increased the production of antibodies (Davis and Maroof, 2007). Another study on rodents found that ashwagandha extract increased the production of white blood cells, which are essential for immune system function (Kuboyama et al., 2002)……Mechanisms of action: The immune-boosting effects of ashwagandha can be attributed to its ability to modulate the immune system. Ashwagandha has been shown to enhance the function of natural killer cells, which are specialized immune cells that help identify and destroy harmful substances. Additionally, ashwagandha has been shown to increase the production of cytokines, which are signaling molecules that help regulate the immune response……Reduces Inflammation…Inflammation is a natural response of the immune system to protect the body from harmful substances, but chronic inflammation can lead to various health problems. Ashwagandha has been traditionally used to reduce inflammation, and scientific research has confirmed its anti-inflammatory effects……Clinical evidence: A study on rodents found that ashwagandha extract reduced inflammation by inhibiting the production of pro-inflammatory cytokines (Kumar et al., 2015). Another study found that ashwagandha supplementation reduced C-reactive protein levels, a marker of inflammation, in humans (Raut et al., 2012)….Mechanisms of action: The anti-inflammatory effects of ashwagandha can be attributed to its ability to modulate the immune system. Ashwagandha has been shown to suppress the activation of nuclear factor-kappa B (NF-κB), a protein complex that plays a key role in regulating the immune response to infection and inflammation. By inhibiting NF-κB activation, ashwagandha can help reduce the production of pro-inflammatory cytokines and alleviate inflammation…Improves Stress Response….Stress can have a negative impact on the immune system, making it more susceptible to infections and other health problems. Ashwagandha has been traditionally used to reduce stress, and scientific research has confirmed its effectiveness…..Clinical evidence: A systematic review of five human trials found that ashwagandha supplementation significantly reduced stress levels compared to placebo (Pratte et al., 2014). Another study involving 64 participants with chronic stress found that ashwagandha supplementation reduced cortisol levels by 28% (Chandrasekhar et al., 2012)……Mechanisms of action: The immune-boosting effects of ashwagandha can be attributed to its ability to modulate the stress response. The stress-reducing effects of ashwagandha can be attributed to its active constituents, known as withanolides. These compounds have been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the body’s stress response. By regulating the HPA axis, ashwagandha can help normalize cortisol levels and reduce the physiological effects of stress…..Reduces Inflammation. Ashwagandha has anti-inflammatory properties and can help reduce inflammation throughout the body, which is linked to many chronic diseases.
- Helps with Insomnia. Ashwagandha has been shown to improve sleep quality and increase the amount of time spent in restorative deep sleep…Insomnia is a common sleep disorder that affects millions of people worldwide. It can lead to daytime fatigue, irritability, and difficulty concentrating. Ashwagandha has been traditionally used to promote restful sleep, and scientific research has confirmed its sleep-promoting effects. Ashwagandha can help with insomnia by…Promoting Relaxation…..Ashwagandha has been shown to promote relaxation, which can help prepare the body for sleep….Clinical evidence: A study involving 60 participants with insomnia found that ashwagandha root extract improved sleep quality and sleep onset latency (Langade et al., 2019)….Mechanisms of action: The sleep-promoting effects of ashwagandha can be attributed to its ability to modulate the GABAergic system and increase the levels of the sleep-inducing hormone melatonin. By enhancing GABA function and increasing melatonin levels, ashwagandha can help promote relaxation and improve sleep quality…Reduces Stress and Anxiety…Stress and anxiety can interfere with sleep, making it difficult to fall asleep or stay asleep. Ashwagandha has been traditionally used to reduce stress and anxiety, and scientific research has confirmed its effectiveness……Clinical evidence: A systematic review of five human trials found that ashwagandha supplementation significantly reduced anxiety and stress levels compared to placebo (Pratte et al., 2014). Another study involving 64 participants with chronic stress found that ashwagandha supplementation reduced cortisol levels by 28% (Chandrasekhar et al., 2012)…..Mechanisms of action: The stress- and anxiety-reducing effects of ashwagandha can be attributed to its active constituents, known as withanolides. These compounds have been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the body’s stress response. By regulating the HPA axis, ashwagandha can help normalize cortisol levels and reduce the physiological effects of stress and anxiety….Improves Sleep Quality…Ashwagandha has been shown to improve sleep quality, which can help promote restful sleep……Clinical evidence: A study involving 60 participants with insomnia found that ashwagandha root extract improved sleep quality and sleep onset latency (Langade et al., 2019)…..Mechanisms of action: The sleep-promoting effects of ashwagandha can be attributed to its ability to modulate the GABAergic system and increase the levels of the sleep-inducing hormone melatonin. By enhancing GABA function and increasing melatonin levels, ashwagandha can help promote relaxation and improve sleep quality. Additionally, ashwagandha has been shown to have a low risk of adverse effects, making it a safe and natural alternative to traditional sleep aids. Unlike prescription sleep medications, which can cause dependence and withdrawal symptoms, ashwagandha does not have addictive properties. It is important to note that while ashwagandha may be helpful for some individuals with insomnia, it may not be effective for everyone. Insomnia can have various underlying causes, including medical conditions, medications, and lifestyle factors.
- Reduces Blood Sugar Levels. Ashwagandha has been shown to help regulate blood sugar levels and improve insulin sensitivity, making it a potential treatment for diabetes and how it can Regulate Insulin Secretion…Insulin is a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells. Insulin resistance, a condition in which cells become less responsive to insulin, can lead to high blood sugar levels and type 2 diabetes. Ashwagandha has been shown to regulate insulin secretion and improve insulin sensitivity……Clinical evidence: A study involving 25 participants with type 2 diabetes found that ashwagandha root extract improved insulin sensitivity and reduced fasting blood sugar levels (Mishra et al., 2009). Another study involving 50 participants with type 2 diabetes found that ashwagandha root powder reduced fasting blood sugar levels and improved insulin sensitivity (Udayakumar et al., 2010)……..Mechanisms of action: The blood sugar-lowering effects of ashwagandha can be attributed to its ability to modulate the insulin signaling pathway. Ashwagandha has been shown to increase insulin secretion and improve insulin sensitivity, which can help regulate blood sugar levels. Additionally, ashwagandha has been shown to reduce oxidative stress and inflammation, which are known to contribute to insulin resistance…Reduces Glycation….Glycation is a process in which sugar molecules bind to proteins, leading to the formation of advanced glycation end products (AGEs). AGEs can contribute to various health problems, including diabetes and cardiovascular disease. Ashwagandha has been shown to reduce glycation and the formation of AGEs…..Clinical evidence: A study involving 30 participants with type 2 diabetes found that ashwagandha root extract reduced the formation of AGEs (Kumar et al., 2013)……Mechanisms of action: The glycation-reducing effects of ashwagandha can be attributed to its antioxidant properties. Ashwagandha has been shown to reduce oxidative stress and inflammation, which are known to contribute to the formation of AGEs…..Improves Lipid Profile…High blood sugar levels can lead to dyslipidemia, a condition in which there are abnormal levels of lipids in the blood. Dyslipidemia can contribute to various health problems, including cardiovascular disease. Ashwagandha has been shown to improve lipid profile by reducing triglyceride and cholesterol levels…Clinical evidence: A study involving 25 participants with type 2 diabetes found that ashwagandha root extract reduced triglyceride and cholesterol levels (Mishra et al., 2009)….Mechanisms of action: The lipid-lowering effects of ashwagandha can be attributed to its ability to modulate lipid metabolism. Ashwagandha has been shown to reduce triglyceride and cholesterol levels by inhibiting the activity of enzymes involved in lipid synthesis.
- Reduces Symptoms of IBS. Ashwagandha has been shown to reduce symptoms of irritable bowel syndrome (IBS), Irritable bowel syndrome is a common gastrointestinal disorder that affects millions of people worldwide. It is characterized by symptoms such as abdominal pain, bloating, and changes in bowel habits. Ashwagandha (Withania somnifera) has been traditionally used to treat gastrointestinal disorders, and scientific research has confirmed its effectiveness in reducing symptoms of IBS. Ashwagandha reduces Inflammation….Inflammation is a common feature of IBS, and reducing inflammation can help alleviate symptoms. Ashwagandha has been traditionally used to reduce inflammation, and scientific research has confirmed its anti-inflammatory effects….Clinical evidence: A study involving 60 participants with IBS found that ashwagandha root extract reduced inflammation and improved symptoms (Singh et al., 2015)….Mechanisms of action: The anti-inflammatory effects of ashwagandha can be attributed to its ability to modulate the immune system. Ashwagandha has been shown to suppress the activation of nuclear factor-kappa B (NF-κB), a protein complex that plays a key role in regulating the immune response to infection and inflammation. By inhibiting NF-κB activation, ashwagandha can help reduce the production of pro-inflammatory cytokines and alleviate inflammation….Improves Gut Motility...Gut motility refers to the movement of food through the digestive tract. Abnormal gut motility can contribute to symptoms of IBS, such as bloating and constipation. Ashwagandha has been shown to improve gut motility and alleviate symptoms of IBS….Clinical evidence: A study involving 60 participants with IBS found that ashwagandha root extract improved gut motility and reduced symptoms (Singh et al., 2015)….Mechanisms of action: The gut motility-improving effects of ashwagandha can be attributed to its ability to modulate the cholinergic system. Ashwagandha has been shown to increase acetylcholine levels in the gut, which can improve gut motility and alleviate symptoms of IBS….Reduces Stress and Anxiety…Stress and anxiety can exacerbate symptoms of IBS, making it important to address these factors in treatment. Ashwagandha has been traditionally used to reduce stress and anxiety, and scientific research has confirmed its effectiveness….Clinical evidence: A systematic review of five human trials found that ashwagandha supplementation significantly reduced anxiety and stress levels compared to placebo (Pratte et al., 2014). Another study involving 64 participants with chronic stress found that ashwagandha supplementation reduced cortisol levels by 28% (Chandrasekhar et al., 2012)….Mechanisms of action: The stress- and anxiety-reducing effects of ashwagandha can be attributed to its active constituents, known as withanolides. These compounds have been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the body’s stress response. By regulating the HPA axis, ashwagandha can help normalize cortisol levels and reduce the physiological effects of stress and anxiety.
- Supports Thyroid Function. Ashwagandha has been shown to improve thyroid function and reduce symptoms of hypothyroidism, a condition where the thyroid gland does not produce enough hormones. It has been traditionally used to support thyroid function, and scientific research has confirmed its effectiveness. Ashwagandha regulates thyroid hormone levels.…The thyroid gland produces two hormones, thyroxine (T4) and triiodothyronine (T3), that regulate metabolism. Thyroid dysfunction can lead to abnormal levels of these hormones, which can contribute to various health problems. Ashwagandha has been shown to regulate thyroid hormone levels and improve thyroid function….Clinical evidence: A study involving 50 participants with subclinical hypothyroidism found that ashwagandha root powder improved thyroid function and reduced TSH levels (Sharma et al., 2018)…..Mechanisms of action: The thyroid-regulating effects of ashwagandha can be attributed to its ability to modulate the hypothalamic-pituitary-thyroid (HPT) axis. Ashwagandha has been shown to increase T4 levels and reduce TSH levels, which can help normalize thyroid function….Reduces Oxidative Stress….Oxidative stress is a common feature of thyroid dysfunction, and reducing oxidative stress can help improve thyroid function. Ashwagandha has been traditionally used as an antioxidant, and scientific research has confirmed its effectiveness….Clinical evidence: A study involving 50 participants with subclinical hypothyroidism found that ashwagandha root powder reduced oxidative stress and improved thyroid function (Sharma et al., 2018)….Mechanisms of action: The antioxidant effects of ashwagandha can be attributed to its active constituents, known as withanolides. These compounds have been shown to reduce oxidative stress and inflammation, which are known to contribute to thyroid dysfunction….Improves Energy Levels….Thyroid dysfunction can lead to fatigue and low energy levels. Ashwagandha has been shown to improve energy levels and reduce fatigue….Clinical evidence: A study involving 25 participants with hypothyroidism found that ashwagandha root extract improved energy levels and reduced fatigue (Kaushik et al., 2017)….Mechanisms of action: The energy-boosting effects of ashwagandha can be attributed to its ability to modulate the HPA axis. Ashwagandha has been shown to reduce cortisol levels and improve adrenal function, which can help improve energy levels and reduce fatigue.
- May Help with Viral Infections. Some studies have suggested that ashwagandha may have antiviral properties and could help reduce the severity and duration of viral infections.
- May Help with Mental Conditions. Ashwagandha has been shown to have potential benefits for mental conditions such as bipolar disorder and schizophrenia, but more research is needed in this area.
In conclusion, ashwagandha is a powerful herb that can provide many health benefits, including reducing stress and anxiety, improving brain function, supporting immune system function, reducing inflammation, helping with insomnia, regulating blood sugar levels, reducing symptoms of IBS, supporting thyroid function, and potentially helping with viral infections and mental conditions.
If you’re considering purchasing ashwagandha products, the following will provide you with the essential information you need to make an informed decision. We’ll explore the key factors to help with your purchasing choices, including quality, price, reviews, features, availability, warranties, brand reputation, compatibility, and return policies.
Quality:
When it comes to ashwagandha, quality matters. Look for high-quality products that are sourced from reputable suppliers. Ensure that the ashwagandha is derived from premium plant parts and processed using industry-standard practices. Choosing quality ensures you get the maximum benefits from the herb.
- Price: Ashwagandha products come in a range of prices, from affordable options to more premium offerings. Consider your budget and evaluate products that offer good value for money. Look for discounts, promotions, or bundled deals to make your purchase more cost-effective.
- Reviews/Testimonials: Customer reviews and testimonials provide valuable insights into the effectiveness and quality of ashwagandha products. Check for trustworthy sources and read multiple reviews to get a comprehensive understanding. Look for positive experiences, testimonials of real users, and ratings that indicate customer satisfaction.
- Features: Different ashwagandha products may have specific features that cater to various needs. Consider the features that matter most to you, such as organic certification, specific concentrations of active compounds, or convenient dosage forms. Choose a product that aligns with your preferences and desired outcomes.
- Availability: Check the availability of ashwagandha products before making a purchase. Look for products that are in stock and readily accessible for shipping or local purchase. Ensure that the product can be conveniently delivered to your location within a reasonable timeframe.
- Warranty/Guarantee: Consider ashwagandha products that come with warranties or guarantees. These provide assurance of the manufacturer’s confidence in their product’s quality and effectiveness. Look for terms like “satisfaction guarantee” or “money-back guarantee” to ensure you have recourse if the product does not meet your expectations.
- Brand Reputation: Choose ashwagandha products from trusted brands with a solid reputation in the industry. Look for established companies known for their commitment to quality, transparency, and ethical practices. Consider brands that have received industry awards or certifications as a testament to their credibility.
- Compatibility: If you have specific requirements or preferences, consider the compatibility of ashwagandha products. For example, if you have dietary restrictions, look for products that are vegan, gluten-free, or free from allergens. Ensure that the product aligns with your lifestyle and any existing health conditions.
- Return/Refund Policy: Review the return and refund policy of the ashwagandha product before making a purchase. Familiarize yourself with the terms and conditions for returning or refunding a product in case you are unsatisfied. Look for policies that offer flexibility and a straightforward process.
Conclusion:
Purchasing ashwagandha products requires careful consideration of multiple factors. By focusing on quality, price, reviews, features, availability, warranties, brand reputation, compatibility, and return policies, you can make an informed decision. Remember to prioritise quality, read all the reviews, compare prices, and choose reputable brands. Ensure the product suits your needs and preferences, and feel confident with the availability and return policies offered. Then you’ll be ready to embark on your ashwagandha journey with confidence!
CLICK HERE TO READ ASHWAGANDHA REVIEWS
Quoted published scientific papers on the potential benefits of Ashwagandha:
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda.
Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review.
Effect of Ashwagandha (Withania somnifera) Root Powder
Supplementation in Treatment of Hypertension.
If you’d like to read further?….here’s 5000+ more scientific papers on the benefits of Ashwagandha