The Benefits of Ashwagandha: All You Need to Know

Oct 24, 2024

In a world where stress, fatigue, and lack of focus are common, the ancient herb Ashwagandha is making waves as a powerful ally in modern wellness. Ashwagandha — derived from the Sanskrit words 'Ashwa' (horse) and 'Gandha' (odor) literally translates to 'the smell of a horse.' Its name reflects both the horse-like smell of its roots and the belief that it provides strength and energy like a horse.

This evergreen shrub has been celebrated for centuries in Indian Ayurvedic tradition as a Rasayana, a powerful tonic believed to enhance longevity, vitality, mental clarity, boost the immune system, and reduce the effects of aging. It quickly gained attention in the US and UK for its ability to modulate stress and uneasiness. But does Ashwagandha truly live up to its ancient acclaim in our modern world? Here’s a deep dive into everything you need to know about Ashwagandha -

What Is Ashwagandha?

Ashwagandha (Withania somnifera), referred to as "Indian ginseng" is a plant commonly found in India, the Middle East, and Africa. It is also termed an “Adaptogen” because it contains certain chemicals that help calm the brain, reduce its swelling and stress, lower blood pressure, alter the immune system, and maintain balance.

Following are the parts of the Ashwagandha plants that are used to create medicines. –

Roots: Ashwagandha root is the most widely used part in Ayurveda and modern supplements. It's known for its adaptogenic properties and is used to reduce stress, enhance energy, support cognitive function, and boost the immune system.
Leaves: The leaves contain compounds like withanolides and are known for their anti-inflammatory and antioxidant properties. Its leaves are sometimes used for topical applications, teas, or in some formulations for pain relief or fever reduction.
Berries: The small orange-red berries are occasionally used in traditional medicine but are less common in modern consumption.
Seeds: Ashwagandha seeds are less commonly used, they are used to help digestive health.

The Health Benefits of Ashwagandha: What Does Science Say?

While Ashwagandha boasts a long history of use in traditional medicine, modern research has backed some of its benefits. Here’s a breakdown of some of its best-researched benefits:

Stress Relief and Reduced Nervousness - One of the most widely accepted benefits of Ashwagandha is its potential to reduce stress and have anxiolytic properties. This adaptogen helps the body and brain adapt to stress. Studies have shown that Ashwagandha can lower cortisol levels (the body’s main stress hormone), which in turn may reduce feelings of nervousness and stress. Some clinical trials suggest that people taking Ashwagandha supplements experienced a notable reduction in stress compared to those taking a placebo.
Increased Energy and Muscle Strength - Whether you're an athlete or someone looking to boost your daily energy, Ashwagandha might be a useful tool. Research has shown that it can enhance physical performance factors, such as strength, power, cardiorespiratory fitness, and recovery from fatigue, in healthy men and women.
Improved Cognitive Function - Focus and Memory - Another exciting area of study is Ashwagandha's potential for brain health and mental illness. Preliminary research in March 2023 suggests that Ashwagandha may help improve memory, attention, and cognitive function, particularly in older adults or those with mild cognitive decline. The herb's antioxidant properties are believed to support healthy brain cells and improve attention spans.
Effective for Insomnia - Many people report better nap quality after taking Ashwagandha, studies also say the same. This could be tied to its stress-relieving properties, as reduced stress often leads to better resting patterns. For those dealing with insomnia or similar disturbances, Ashwagandha may provide a natural solution to help you rest easier.
Enhanced Immunity - In traditional medicine, Ashwagandha was frequently used to support the immune system. Some modern research suggests it may help enhance immune response by boosting the activity of natural killer cells, which play a role in fighting infections. The controlled clinical study proves that the Ashwagandha leaf and root extracts standardized with withanolide glycosides possess potent immune-stimulatory properties.
Lowers Blood Sugar and Fat - A few small clinical studies have shown that Ashwagandha may help lower blood sugar levels and triglycerides, which are the most common type of fat found in the blood. One study even compared ashwagandha’s blood sugar-reducing effects to those of medications typically prescribed for type 2 diabetes. Thus, it also supports heart health.
Improves Fertility and Testosterone levels in Men - Ashwagandha may enhance fertility and testosterone levels in men. Studies show it significantly improves sperm quality by rebalancing reproductive hormones. Additionally, research indicates ashwagandha boosts testosterone levels in men, particularly in stress-related contexts and muscle strength studies.

Are There Any Side Effects or Risks?

While Ashwagandha is generally well-tolerated by most people, there are some things to be aware of. Possible side effects include digestive upset, drowsiness, or mild headaches, particularly if taken in high doses. Additionally, if you have specific health conditions like autoimmune diseases or are pregnant, breastfeeding, or taking medication, it's crucial to consult a healthcare provider before using Ashwagandha.

Ashwagandha: Is It Right for You?

With its growing popularity and a range of potential benefits, Ashwagandha may seem like an easy win for your wellness routine. But like any supplement, it's important to consider your unique needs and lifestyle. Are you looking for stress relief, an energy boost, or a better night’s rest? If so, Ashwagandha could be a helpful addition to your daily regimen. However, it’s not a magic pill, and its effects might be subtle and gradual.