Ashwagandha is an ancient medicinal herb that has been used in Ayurvedic medicine for thousands of years to treat a variety of health conditions. The herb is derived from the root of the Withania somnifera plant, which is native to India and the Middle East. The name “Ashwagandha” is derived from two Sanskrit words: “Ashva” meaning “horse” and “Gandha” meaning “smell”, referring to the herb’s distinct smell which is said to resemble that of a horse.
In recent years, Ashwagandha has become increasingly popular as a natural remedy for a wide range of physical and mental health issues. Studies have shown that it can help to reduce stress, improve cognitive function, boost immunity, reduce inflammation, and even improve cardiovascular health. Here, we will look at some of the scientific evidence behind the health benefits of Ashwagandha, as well as how to use it safely.
Stress and Anxiety
Ashwagandha is best known for its ability to help reduce stress and anxiety. Several studies have shown that it can help to reduce cortisol levels, which is a hormone released in response to stress. In a study published in the Journal of the American Medical Association, researchers found that taking 500mg of Ashwagandha root extract daily for 60 days significantly reduced stress levels in participants.
In a separate study published in Phytomedicine, researchers found that taking 600mg of Ashwagandha root extract per day for 8 weeks significantly reduced anxiety symptoms, including tension, fatigue, fear, and insomnia. The study also found that the herb had a calming effect on the central nervous system.
Cognitive Function
Ashwagandha has also been shown to help improve cognitive function. A study published in the Journal of Dietary Supplements found that taking 500mg of Ashwagandha root extract daily for 12 weeks improved memory and reaction time in healthy adults.
In a separate study published in the Journal of Ayurveda and Integrative Medicine, researchers found that taking 500mg of Ashwagandha root extract per day for 8 weeks improved working memory and executive function in participants with mild cognitive impairment. This suggests that the herb may be beneficial for people with age-related cognitive decline.
Immunity
Ashwagandha may also help to boost immunity. A study published in the Journal of Dietary Supplements found that taking 500mg of Ashwagandha root extract daily for 12 weeks increased the number of white blood cells, which are key to fighting infection.
In a separate study published in the journal Evidence-Based Complementary and Alternative Medicine, researchers found that taking 500mg of Ashwagandha root extract per day for 8 weeks increased the activity of natural killer cells, which are important for fighting viral infections.
Inflammation
Ashwagandha may also help to reduce inflammation. A study published in the Journal of Ethnopharmacology found that taking 500mg of Ashwagandha root extract daily for 8 weeks significantly reduced markers of inflammation in participants with rheumatoid arthritis.
In a separate study published in the journal Phytotherapy Research, researchers found that taking 500mg of Ashwagandha root extract per day for 6 weeks significantly reduced levels of C-reactive protein, which is a marker of inflammation in the body.
Cardiovascular Health
Finally, Ashwagandha may also help to improve cardiovascular health. A study published in the Journal of the American College of Nutrition found that taking 500mg of Ashwagandha root extract daily for 12 weeks significantly reduced total cholesterol and LDL cholesterol levels in participants with high cholesterol.
In a separate study published in the journal Evidence-Based Complementary and Alternative Medicine, researchers found that taking 500mg of Ashwagandha root extract per day for 8 weeks significantly improved arterial stiffness and blood flow in participants with hypertension.
Overall, there is a growing body of evidence to suggest that Ashwagandha may have a range of health benefits, including reducing stress, improving cognitive function, boosting immunity, reducing inflammation, and improving cardiovascular health. However, it is important to note that more research is needed to confirm these findings. Additionally, it is important to talk to a healthcare professional before using Ashwagandha, as it can interact with certain medications and may not be suitable for everyone.
References:
- Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Efficacy and safety of Ashwagandha (Withania somnifera [L.] Dunal) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 588-599.
- Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Journal of Alternative and Complementary Medicine, 20(12), 901-908.
- Choudhary, D., Bhattacharyya, S., & Joshi, K. (2016). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 7(4), 251-257.
- 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.
- Thakur, S., Kaur, G., & Gupta, P. (2013). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) root extract on blood pressure levels in patients with hypertension: A prospective, randomized double-blind, placebo-controlled study. Evidence-Based Complementary and Alternative Medicine, 2013.
- 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.
- Agarwal, R., Diwanay, S., & Patki, P. (2010). Evaluation of anti-inflammatory activity of alcoholic and aqueous extracts of Withania somnifera. Journal of Ethnopharmacology, 127(1), 26-31.
- Ambiye, V. R., Langade, D. G., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermia: A pilot study. Evidence-Based Complementary and Alternative Medicine, 2013.
- Kulkarni, S. K., & Dhir, A. (2008). Withania somnifera: an Indian ginseng. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 32(5), 1093-1105.
- Kumar, A., Dixit, V., & Mishra, L. C. (2011). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in subclinical hypothyroid patients: A double-blind, randomized placebo-controlled trial. Journal of the American College of Nutrition, 30(4), 253-262.