Ashwagandha is a medicinal herb used to manage stress in the body; however, there are many reasons why supplementing ashwagandha can benefit us.
Ashwagandha is a plant whose roots and leaves are used in extract or powder form to treat a wide range of symptoms.
What are some benefits of ashwagandha?
Reducing stress and promoting calm
Ashwagandha is known as an adaptogen (a herb that can combat stress.) High concentrations can help improve resistance towards stress, lowering cortisol (the stress hormone), and helping to promote calm.[11]
Regulating blood sugar
Studies have found that both the root and leaf extract contains antidiabetic and antihyperlipidemic activities, which can help to regulate blood sugar. [12]
Boosting brain function
Ashwagandha has been traditionally used to improve memory and boost the brain. Studies show that taking root extract over 8-weeks boosted performance, memory, attention, and function, helping to increase speed and energy. [13]
This potentially can translate over to exercise, improving muscle mass and strength during training.[14]
Fighting inflammation and improving chronic conditions
Ashwagandha can also help to relieve pain in conditions such as arthritis [15], by preventing pain signals from travelling along the central nervous system and reducing inflammation.Evidence indicates ashwagandha can help other chronic conditions, such as Parkinson’s disease, and some cancers, by preventing nerve cell damage[16]
Who should take ashwagandha?
Whilst it is not suitable for women who are pregnant or breastfeeding, most other people can take this supplement. There is also some evidence that those suffering from autoimmune and thyroid disorders should avoid.[17]
[11] Chandrasekhar K, Kapoor J, Anishetty S. 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 J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
[12] Biswajit Auddy, PhD; Jayaram Hazra, PhD, Achintya Mitra, MD, Bruce Abedon, PhD, Shibnath Ghosal, PhD, ‘A standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study’, cited 05/02/2021, < https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf>
[13] Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017 Nov 2;14(6):599-612. doi: 10.1080/19390211.2017.1284970. Epub 2017 Feb 21. PMID: 28471731.
[14] Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. Published 2015 Nov 25. doi:10.1186/s12970-015-0104-9
[15] Rena Goldman, ‘What are the benefits of ashwagandha?, cited 05/02/2021, < https://www.medicalnewstoday.com/articles/318407#health-benefits>
[16] Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213. doi:10.4314/ajtcam.v8i5S.9
[17] Katey Davidson, Healthline, ‘Does Ashwagandha Improve Thyroid Health?’, updated 11/06/2019, <https://www.healthline.com/nutrition/ashwagandha-thyroid>