Ashwagandha

Ashwagandha in History

Ashwagandha has been a cornerstone of Ayurvedic medicine for over 3,000 years. In Ayurveda, it is classified as a Rasayana, which means it is used to promote physical and mental health, rejuvenate the body, and increase longevity.  Historically, ashwagandha has been used to enhance energy levels, improve overall vitality, and increase lifespan. It was prescribed to boost immunity, improve strength, and promote a youthful state of health.

In ancient texts, ashwagandha was often recommended for its aphrodisiac qualities to improve sexual health and fertility in both men and women.

Folklore

The name “ashwagandha” is derived from the Sanskrit words “ashva,” meaning horse, and “gandha,” meaning smell, referring to the horse-like smell of the herb’s roots. It symbolises the strength and vitality that the herb is believed to impart.

1. In Indian culture, ashwagandha is often associated with longevity and spiritual well-being. It is sometimes used in rituals and traditional ceremonies.

2. Due to its benefits for muscle growth, recovery, and endurance, ashwagandha has gained popularity among athletes and fitness enthusiasts.

3. Apart from its use in traditional medicine, ashwagandha is also utilised in culinary applications, particularly in Indian cuisine, where it is sometimes added to milk and honey as a health tonic.

4. Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stress and maintain balance.

Stress and Anxiety

Ashwagandha is well-known for its adaptogenic properties, which help the body manage stress. It may lower cortisol levels, the stress hormone, thereby reducing anxiety and stress.  This herb is rich in withanolides, β-sitosterol, phenolic acids, and flavonoids. Numerous clinical studies have shown that Ashwagandha reduces stress, anxiety and can improve sleep quality.  A study was caried out on 64 people with a history of chronic stress for 2 months.  The results showed that ashwagandha extracts safely and effectively improved  individual’s resistance towards stress. This was evident through the reduction in serum cortisol levels.

Menopause

Ashwagandha has been shown to exhibit oestrogenic properties, that may alleviate menopause symptoms, such as hot flushes  and improves female sexual health.  A study showed that administration of 300 mg twice daily of Ashwagandha root extract relieved mild to moderate climacteric symptoms during perimenopause and caused a significant increase in serum estradiol.  It has also shown support in thyroid function, which is crucial during menopause as thyroid imbalances can exacerbate menopausal symptoms.

Many women experience insomnia or disturbed sleep during menopause. Ashwagandha may contain sedative properties that may help improve sleep quality and duration, leading to better overall rest and recovery.

Menopause may lead to a decrease in bone density, increasing the risk of osteoporosis. While more research is needed, some studies suggest that ashwagandha may support bone health and reduce bone loss.  Ashwagandha may enhance energy and reduce fatigue, which are common complaints during menopause. It may help increase stamina and vitality.  By improving overall energy levels, ashwagandha may also enhance physical performance and reduce feelings of exhaustion.

Which symptoms of menopause is ashwagandha beneficial for?

Ashwagandha contains oestrogenic properties that may help reduced hot flushes.  It may also improve sleep quality, reduced stress and anxiety by lowering cortisol levels.

Cognitive Health

Some studies suggest that ashwagandha can stimulate the growth of new nerve cells (neurogenesis) and improve the connections between brain cells (synaptogenesis). This can enhance overall brain function and improve learning and memory.  Ashwagandha may enhance cholinergic activity, which involves the neurotransmitter acetylcholine. This neurotransmitter is crucial for memory, learning, and attention.  Research has shown that ashwagandha may improve various aspects of memory, including immediate and general memory, executive function, attention, and information-processing speed.  Ashwagandha has been studied for its potential to support cognitive function in neurodegenerative diseases like Alzheimer’s and Parkinson’s. It may help slow the progression of these diseases by reducing oxidative stress and inflammation.

Can I improve my memory by taking ashwagandha?

Research suggests that memory can be improved when taking ashwagandha supplements.

 Muscle Growth and Strength

A study published in the “Journal of the International Society of Sports Nutrition” found that participants who took ashwagandha showed significantly greater increases in muscle strength and size compared to the placebo group. They also experienced greater reductions in exercise-induced muscle damage, increased testosterone levels, and a greater decrease in body fat percentage.  Other studies have shown that ashwagandha can enhance muscle recovery, reduce muscle damage markers (such as creatine kinase), and improve overall exercise performance.

Can ashwagandha help gain muscle mass?

Ashwagandha may promote muscle hypertrophy (increase in muscle size). This effect is partly due to its ability to enhance testosterone levels and other hormones involved in muscle growth.

Any Contraindications?

There are few reports of the negative side effects associated with Ashwagandha within the recommended dose. Large doses can cause gastrointestinal upset, diarrhoea, nausea, and vomiting, probably because of direct irritation to the intestinal mucosa. Liver injury has been reported to occur but is rare.