Every day we come across various new food supplements on the market that intrigue us with their tempting promises. One of them is ashwagandha, a dietary supplement (most often in the form of a powder) that, with its anxiolytic effect, attracts the attention of people in a world where stress has become the norm.
Background
Ashwagandha, also known as Indian ginseng, has been used for thousands of years in Ayurveda. The plant’s root has a strong smell similar to a horse and is believed to provide strength and virility. In Sanskrit, “ashva” means horse and “gandha” means fragrance. In Ayurvedic medicine, ashwagandha is used to maintain psychological and physical youth. Numerous scientific studies have been conducted to explore its adaptogenic/anti-stress effects.
The benefits of ashwagandha
Reduces stress and lowers cortisol levels
Ashwagandha is a well-known herbal supplement that has been shown to have anxiolytic and stress-reducing properties. Research indicates that taking this supplement can result in improved subjective indicators of stress, better sleep quality and duration, and enhanced cognitive abilities[1-2]. Moreover, ashwagandha has been found to lower cortisol levels[3], a hormone that tends to rise in response to stress. Particularly noteworthy is the fact that this supplement seems to be particularly helpful for individuals who report both a negative health condition and high levels of stress.
Increases testosterone
Using a specific dose of ashwagandha root extract for 3-6 months has been observed to increase testosterone levels in men. In addition to its effect on cortisol, the impact on testosterone was more significant in men with low testosterone levels. However, ashwagandha can also increase testosterone levels in healthy men.
Performance improvement
There is a growing interest in ashwagandha in the world of sports as well. Ashwagandha has been shown to improve VO2 max (VO₂ max describes cardiorespiratory fitness and represents the maximum amount of oxygen the body can use in one minute of intense exercise) and there is some evidence to suggest that ashwagandha can improve upper and lower body strength and recovery.
Side effects
Ashwagandha is generally safe but may cause mild side effects such as drowsiness, nausea, stomach problems, diarrhea, and vomiting. Liver problems are rare but possible.
The future of ashwagandha
While ashwagandha is believed to have several potential benefits, its safety has not been fully researched yet. Although most studies support its positive effects on stress and anxiety, we still need more research to confirm its safety for human consumption. In the meantime, we have several other proven options and methods that can help us alleviate stress, which are often simple and cost-effective.
Literature
2. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep, PLoS One. 2021 16(9)
3. 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):255-62.
4. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 6(1):20
5. Tandon N, Yadav SS. Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. J Ethnopharmacol. 2020, 255:112768.
6. 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, 8:208-13.