Ashwagandha (Withania somnifera), also known as ‘Indian Winter Cherry’ or ‘Indian Ginseng’, has held a prominent role in Ayurvedic medicine for millennia. The Sanskrit term Ashwagandha translates to ‘horse smell’, referring to the root’s distinctive odor, which Ayurvedic experts say resembles that of a wet horse.
Ashwagandha is a wild evergreen shrub that bears orange-red cherry-like fruits. This herb is found in parts of India, Africa, and the Middle East, and is also cultivated in Israel. Although the leaves, berries, and roots all contain medicinal properties, the roots are more crucial in Ayurvedic medicine.
Ashwagandha’s use as an anti-inflammatory, antioxidant, stress-reducing, neuroprotective, immune-enhancing, and memory-promoting herb dates back over 3000 years.
Ashwagandha has been effectively used in Ayurvedic medicine, such as rejuvenation therapy (rasayana), to promote health at the macro- and microcellular levels. The charismatic herb is also used to boost vitality and endurance in cases of impotence and is said to promote sexual libido or vajikarana in Sanskrit. Studies have also revealed that Ayurvedic doctors even prescribe Ashwagandha as a potent treatment for infertility.
In recent years, people in the U.S. have shown increasing interest in this herb as a remedy for stress and anxiety, as well as to improve sleep. Ashwagandha is taken as tea, powder, tincture, and supplements.
Let’s dig a little deeper to explore the health benefits of Ashwagandha.
May alleviate stress and anxiety
Adaptogens, basically plants or herbs, including mushrooms, basil, and turmeric, come in handy when stressed. They enable your body to cope with stress, anxiety, and fatigue and help maintain balance (homeostasis).
Ashwagandha is classified as an adaptogen. Clinical case studies have suggested that it helps reduce cortisol and other primary stress hormones, manage both mental and physical stressors, and alleviate stress and anxiety.
May aid in reducing blood sugar level
Clinical evidence suggests that Ashwagandha may benefit people with type 2 diabetes and high blood sugar levels, and may even help reduce triglycerides, an unwanted blood fat.
According to a health site, Healthline, a “review of 24 studies, including 5 clinical studies in people with diabetes found that treatment with ashwagandha significantly reduced blood sugar level, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers.”
Experts suggest that a compound called withaferin A, found in ashwagandha root extracts, is partially responsible for curtailing sugar spikes in type 2 diabetes. In addition, withaferin A possesses anti-inflammatory and anti-tumor properties.
May enhance cognitive function
Science and case studies suggest that ashwagandha intake improves cognitive function, memory, and motor performance, especially in older adults.
Supports Heart Health VO2
Ashwagandha intake can increase your VO2 max, which reflects how much oxygen your body absorbs, processes, and uses during intense workouts. V stands for volume, O2 stands for oxygen, and max stands for maximum. Thus, higher VO2 max levels can indicate a healthy heart that performs well under physically exerting conditions.
May boost muscle and strength
Elevated cortisol levels negatively impact muscle growth, strength, and stamina. Since ashwagandha helps reduce cortisol levels, it supports muscle growth and strength. Researchers continue to work hard to understand this issue.
In a clinical study, male participants who ingested 600 mg of Ashwagandha daily for 8 weeks during resistance training showed notable gains in muscle mass, strength, and size compared with a placebo group.
Reduces inflammation
Science backs that Ashwagandha’s anti-inflammatory properties are instrumental in reducing inflammation and infection. Apart from reducing stress and offering several other health benefits, it also has anti-bacterial properties.
Over and above, the intake of Ashwagandha:
- May improve restful sleep.
- May boost brain function and sharpen memory.
- May reduce the risk of developing cancer.
- May enhance immune function and contain anti-aging compounds.
- May ease mental health symptoms
- May Improve Arthritis Symptoms
Dosage: The recommended dosage for Ashwagandha varies depending on a person's needs. However, most research suggests that taking 250–500 milligrams (mg) daily for at least one month may be beneficial. Experts suggest that those taking Ashwagandha should not continue for more than 3 months.
Caveat: Although Ashwagandha, a non-toxic herb, is safe to ingest, you will benefit from some preventive measures. If you are taking other medications, to avoid drug interactions, it's advisable to consult your healthcare provider before you incorporate it into your diet regimen.
Owing to inadequate evidence, Ashwagandha might not suit pregnant or breastfeeding mothers, patients who are soon undergoing surgery, or those who have a thyroid condition. People allergic to nightshades are also advised not to try Ashwagandha.
While the side effects of Ashwagandha are minimal, some people may experience:
- Gastrointestinal upset.
- Diarrhea.
- Nausea or vomiting
A quick review
As an herbal medicine, Ashwagandha has been used for ages in traditional medicine, primarily in India and Nepal. Its popularity and use have grown worldwide in recent years. Although people, particularly in India, still use Ashwagandha as a cure-all for various ailments, its efficacy remains the subject of ongoing scientific research.
Further, as Ashwagandha is classified as an herbal product or supplement, it is not regulated or approved by the US Food and Drug Administration (FDA). It’s important to note that Denmark banned Ashwagandha in 2023 due to concerns about its safety and efficacy. Sweden and Finland are also considering similar actions. These decisions are based on insufficient scientific evidence supporting the health claims associated with Ashwagandha.
Chiti Parikh, co-founder of Integrative Health at New York Presbyterian Hospital - Weill Cornell Medicine, says, “As an internal medicine doctor, who is also trained in Ayurveda, I use this herb for people dealing with a lot of stress and when inflammation seems to be part of the symptomology.” (Excerpt from National Geographic).
Disclaimer: The views expressed in the above text are solely research-based and not intended as medical advice. The author encourages readers to use their discretion and to cross-reference or seek advice from a healthcare provider for further verification before making any decisions about using Ashwagandha.
