What it is
Ashwagandha, also known as Withania somnifera, is an herb that has been used for centuries in traditional Ayurvedic medicine. It is native to India, where it grows in dry regions. In Ayurveda, ashwagandha is considered a "rasayana," which are substances that promote physical and mental health, and is believed to have numerous health benefits. The use of ashwagandha as a medicinal herb can be traced back to ancient Indian texts, such as the Ayurvedic treatise Charaka Samhita and the Sushruta Samhita. In these texts, ashwagandha is described as a tonic for the mind and body, and is said to have the ability to strengthen the immune system, improve memory and cognitive function, and increase longevity.
In recent years, ashwagandha has gained popularity as a dietary supplement in the Western world. It is commonly taken as a capsule or powder, and is believed to have a range of health benefits, including reducing stress and anxiety, improving sleep, and increasing muscle mass and strength. Ashwagandha is also believed to have antioxidant and anti-inflammatory properties, and is thought to be effective in treating a variety of conditions, including arthritis, asthma, and diabetes. Some studies have also suggested that ashwagandha may be beneficial in treating certain types of cancer, although more research is needed to confirm this.
Despite its long history of use in traditional medicine, there is still much that is not known about ashwagandha and its potential health benefits. More research is needed to fully understand the mechanisms behind its effects and to determine its safety and efficacy. In the meantime, ashwagandha remains a popular supplement among those looking to improve their physical and mental health.
Ashwagandha is commonly available as a dietary supplement in a variety of forms. These include capsules, powders, and tinctures. Ashwagandha capsules are the most convenient form of the supplement, as they are easy to take and can be purchased in pre-measured doses. Powdered ashwagandha can be mixed with water or juice and taken orally, or added to smoothies and other foods. Tinctures are liquid extracts of the herb that are taken by mouth. Some people also apply ashwagandha topically in the form of creams and ointments.
How it works
The pharmacology of ashwagandha is complex and not fully understood. However, it is thought to work by interacting with the body's stress response system. When the body is under stress, it produces a hormone called cortisol, which can have negative effects on the brain and nervous system. Ashwagandha is believed to help regulate the production of cortisol, reducing its negative effects and promoting a state of calm.
Chemically, ashwagandha belongs to a class of compounds known as "adaptogens," which are substances that help the body adapt to stress. It contains a number of active compounds, including withanolides, alkaloids, and saponins. These compounds are thought to be responsible for many of the herb's health benefits. Withanolides, in particular, have been shown to have a range of biological activities, including anti-inflammatory and immune-boosting effects. Alkaloids, on the other hand, are organic compounds that contain nitrogen and are commonly found in plants. They are known for their pharmacological effects, and are thought to be responsible for some of the herb's cognitive-enhancing effects. Saponins, meanwhile, are a class of natural compounds that have a soapy texture when dissolved in water. They are found in a variety of plants, including ashwagandha, and are known for their ability to reduce inflammation and lower cholesterol levels.
In addition to its effects on the stress response system, ashwagandha is also thought to have other mechanisms of action that may benefit neurocognition. Withanolides have been shown to have anti-inflammatory and antioxidant effects. These properties may help protect the brain from damage and improve cognitive function. In terms of specific neurocognitive benefits, ashwagandha is believed to improve memory and cognitive function, reduce anxiety and depression, and enhance focus and concentration. Some studies have also suggested that it may be effective in treating conditions such as Alzheimer's disease and Parkinson's disease, although more research is needed to confirm these effects.
Like any dietary supplement, it can cause side effects in some individuals. The most common side effects of ashwagandha include stomach upset, diarrhoea, and nausea. These side effects are typically mild and can be avoided by taking the supplement with food. In rare cases, ashwagandha may cause more serious side effects, such as liver damage or allergic reactions. It is important to talk to a healthcare provider before taking ashwagandha, especially if you have a pre-existing medical condition or are taking any medications.
In terms of the felt effects of ashwagandha, the herb is believed to have a calming and relaxing effect on the mind and body. It is commonly used to reduce stress and anxiety, and may improve sleep and promote overall well-being. Some people also report increased energy, improved mood, and better cognitive function after taking ashwagandha.
How it is taken
The typical way that most people use ashwagandha is to take the supplement daily, either in the morning or evening. The specific dose of ashwagandha will vary depending on individual factors such as age, sex, and weight, as well as the specific condition being treated. In general, ashwagandha supplements are available in doses ranging from 500 mg to 1500 mg.
For most people, a typical minimum dose of ashwagandha would be 500 mg per day, taken in one or two doses. This dose may be increased gradually over time, depending on the individual's response and tolerance to the supplement. A typical maximum dose of ashwagandha would be 1500 mg per day, taken in divided doses. In terms of the best time of day to take ashwagandha, the herb is believed to have a calming and relaxing effect on the mind and body. As such, it is typically taken in the evening to promote better sleep. However, some people may find that taking ashwagandha in the morning helps to reduce stress and improve cognitive function throughout the day.
It is important to talk to a healthcare provider before taking ashwagandha, especially if you have a pre-existing medical condition or are taking any medications.
References and further reading:
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.
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.
Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: a pilot study. Evid Based Complement Alternat Med. 2013;2013:571420.
Choudhary D, Bhattacharyya S, Joshi K. Efficacy and safety of Ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions. J Diet Suppl. 2015;12(6):599-612.
Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908.