Ashwagandha: The Ayurvedic Powerhouse

Ashwagandha, commonly known as "Withania somnifera" or "Indian ginseng", is a conventional Ayurvedic herb prized for its remarkable ability to combat stress, alleviate anxiety, and ignite an all-encompassing sense of well-being.

In this blog post, we will discuss the science and benefits of Ashwagandha, explore the current trends and future developments, and provide a recommended dosing guide.

Keep reading to explore the world of Ashwagandha and its boundless potential to support health and vitality.

The Power of Ashwagandha: Benefits for Stress, Anxiety, Sleep, Performance, and Hormonal Health

Ashwagandha is an adaptogen, a plant substance (herb) that contains anxiolytic (anti-anxiety) properties, helping our body manage stress and maintain homeostasis. As a result, research has primarily explored and emphasized its positive effects on reducing cortisol levels and improving various health conditions caused or influenced by chronic stress.

Supporting this, an increasing body of evidence substantiates the efficacy of Ashwagandha in enhancing overall sleep duration and quality, benefiting individuals with and without insomnia.

Notably, multiple research studies have demonstrated the potential of Ashwagandha to improve cardiorespiratory and musculoskeletal performance for athletic and non-athletic populations. Furthermore, Ashwagandha may positively affect both men's and women's immune health and hormone regulation.

Your Complete Guide: Optimal Dosages of Ashwagandha

Ashwagandha has found its way into various formulations such as capsules, powders, teas, and even beauty products.

Although studies on Ashwagandha have used daily dosages ranging from 120–5,000 mg of a root extract, the most common dosing protocol is 600 mg daily, divided into two doses, one taken in the morning with breakfast and the other in the evening.

Research suggests that a 600–1,000mg daily dose may be more beneficial than lower doses for athletes undergoing an intensive exercise regimen; however, more research is needed to confirm this.

Ashwagandha appears to be a safe supplement; however, it may cause mild drowsiness and sedation for some people.

Note: Although studies may use standardized extracts (such as KSM-66) or proprietary formulas, variations in extraction methods, formulation, or composition can affect physiological response.

The Future of Ashwagandha: Current Trends and Future Research

Ashwagandha may have a role to play in managing conditions like diabetes, neurodegenerative disorders, and cancer.

Neurodegenerative

• Studies have suggested that the herb possesses neuroprotective properties, potentially reducing the risk of Alzheimer's and Parkinson's. The active compounds in Ashwagandha have been found to promote the growth and repair of nerve cells and exhibit anti-inflammatory effects in the brain.

Cancer

• Preliminary studies on animal models have demonstrated its potential anti-cancer properties by inhibiting the growth of tumor cells and promoting apoptosis (programmed cell death).

It is important to note that more studies, including clinical trials, are needed to fully understand the potential of Ashwagandha in these areas. If you want to explore the current and planned future research on the potential benefits of Ashwagandha for these conditions, head to Examine.com

Conclusion

Ashwagandha, the ancient adaptogen, has captured the attention of health enthusiasts worldwide for its positive effects on various health conditions.

Although it is considered a safe and well-tolerated supplement, always consult a healthcare professional if you need clarification on incorporating a new supplement into your routine.

Although more clinical trials and studies are needed, the future holds promise for further discoveries and a more comprehensive understanding of Ashwagandha's potential applications in diabetes management, neurodegenerative disorders, cancer therapy, and beyond.

References

• Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab‐bidar, S., Rezvani, H., & Djafarian, K. (2022). Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of Randomized Controlled Trials. Phytotherapy Research, 36(11), 4115–4124. https://doi.org/10.1002/ptr.7598

• Ashwagandha. Examine. (n.d.). https://examine.com/supplements/ashwagandha/research/#Pl9rK2d-neurology

• Mandlik (Ingawale), D. S., & Namdeo, A. G. (2020). Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects. Journal of Dietary Supplements, 18(2), 183–226. https://doi.org/10.1080/19390211.2020.1741484

Authors: 
Teigen Faux, Exercise Physiologist (Honours)

Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy