An Introduction to Ashwagandha (Withania Somnifera)
What is Ashwagandha?
Ashwagandha is an adaptogenic herb native to India and extensively used in Ayuverdic (traditional Indian) medicine for the past 2500 years. It has also been extensively researched, and various studies have validated its reported benefits.
Like all adaptogenic herbs, it helps the body maintain homeostasis (restore balance after physical or mental stress) by simultaneously benefiting the immune, neurological, endocrine, and reproductive systems.
Its benefits are thanks to a variety of healthy nutrients and compounds. It’s rich in vitamin C, iron, and calcium. It also contains a variety of antioxidants (important for the immune system), amino acids (important for the reproductive and endocrine systems), as well as neurotransmitters (important for the nervous system).
Specific benefits for neurological health
Combating anxiety and depression
One of the best-known benefits of Ashwagandha is its ability to work as a natural remedy for both anxiety and depression. Studies have confirmed that Ashwagandha is as effective in treating symptoms of anxiety and depression as pharmaceutical drugs, with the added benefit of having no adverse side effects.
Lowering the risk of neurodegenerative diseases and improving cognitive abilities
Thanks to its powerful antioxidants, Ashwagandha also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s. By protecting brain cells and calming the nerves, it also improves sleep, memory, and other cognitive abilities.
Specific benefits for hormonal health and fertility
Improving thyroid function
As an adaptogen, it can be helpful for both those suffering from an underactive thyroid (Hashimoto’s) and overactive thyroid (Grave’s).
Balancing blood sugar levels
Studies have shown that the flavonoids in ashwagandha may be helpful in improving insulin sensitivity in diabetic patients.
Relieving adrenal fatigue
Adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress. If adrenals become exhausted (a condition called adrenal fatigue), hormones related to fertility, vitality, and longevity are adversely affected too. Ashwagandha has been shown to alleviate adrenal fatigue.
Improving sexual function and fertility
Ashwagandha can also balance and boost reproductive hormones, such as testosterone, progesterone, and oestrogen, thereby improving sexual dysfunction and fertility in both men and women.
Specific benefits for the immune system
Anti-cancer properties
Due to its high concentration of antioxidants, Ashwagandha can help inhibit the proliferation of cancer cells, particularly breast, lung, stomach and colon cancer cells. It can also serve as a complementary addition to conventional cancer treatments because it increases white blood cells that decrease as a result of chemotherapy.
Boosting immune function
By reducing the body’s stress hormones (cortisol and adrenaline) and suppressing pro-inflammatory cytokines, Ashwagandha reduces inflammation in the body and thus boosts the immune system. Other benefits include increasing physical stamina, muscle strength, and reducing joint pain.
Ways to use Ashwagandha
You can take Ashwagandha root or leaf extract as a capsule, powder, or tea. The active ingredient is called ‘withanolide’, and it should range between 1% and 10%. It is best to buy the organic variety, and make sure the product is free of chemicals, additives and fillers.
Ashwagandha has a bitter taste, so if you’re going for the powder, then it’s best mixed in smoothies, and if tea is your preferred way of taking it, you may need to sweeten it with a little honey.
The dosage will depend on why you are taking it; that’s why it’s always best to consult your health care or naturopathic practitioner. But, the general recommendation is to start with a low dose of 300 to 500 mg a day and gradually increase to 1000-1500 mg / day, ideally split into two doses.
It takes time to reverse the damage caused by stress and increased cortisol levels, so it may take several weeks to notice the benefits of ashwagandha, so be consistent an patient.
There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.
Risks and side effects
Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhoea. If you notice any of these issues, stop taking it right away, and if symptoms persist, consult your doctor.
Ashwagandha should never be taken by pregnant or breastfeeding women.
Also, if you are on medication for any of the following conditions, you must consult your GP or specialist before taking ashwagandha:
- Diabetes
- Blood pressure
- Autoimmune (MS, lupus, RA, etc.)
- Thyroid
- Depression and/or anxiety
- If you’re about to have surgery and require anaesthesia