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    What does the science say?

    Online Niel Posted on

    What is ashwagandha?
    Ashwagandha and Stress: What Does the Science Say?
    Can ashwagandha help with anxiety and depression?
    Ashwagandha and Physical Health: The Immune System, Inflammation, and More
    Ashwagandha for athletic performance
    reference
    Further reading

    Ashwagandha, an adaptogenic herb, has been used for centuries in traditional medicine to combat stress and anxiety. Modern research suggests that it can help manage these conditions by regulating levels of the stress hormone cortisol. Studies indicate that supplementing with ashwagandha can lead to significant reductions in anxiety symptoms and perceived stress levels, promoting a sense of calm and well-being.

    What is ashwagandha?

    Ashwagandha, also known as Withania somniferait has a rich history rooted in traditional Ayurvedic medicinewhere it has been used for over 3,000 years.1 Originating in India, its name translates to “horse smell”, alluding to its distinct aroma and potential to impart strength and vitality to a stallion.2

    Revered as a Rasayana, a rejuvenating tonic, ashwagandha is classified as an adaptogen.1-3 This means it helps the body adapt to stress by supporting its natural stress response system, promoting balance and resilience.3 It is used to address a wide range of health issues, including stress and anxiety, where its calming properties help reduce cortisol levels and promote a sense of calm.1

    What does the science say?

    Image credit: FotoHelin/Shutterstock.com

    It is believed to improve memory, concentration and overall cognitive performance, as well as improving sleep quality and reducing insomnia. Ashwagandha is thought to strengthen the immune system and increase the body’s defenses against disease, possibly through its effects on cortisol levels.1

    By 2024, this herb’s popularity had spread far beyond India, gaining recognition as a valuable natural remedy for stress management, anxiety relief, and general well-being in complementary and alternative medicine systems around the world.2

    Ashwagandha and Stress: What Does the Science Say?

    Several studies have highlighted the potential benefits of this herb for managing stress and anxiety. Chandrasekhar et al. (2012)4 found that ashwagandha significantly reduced perceived stress and cortisol levels in chronically stressed adults, along with improvements in sleep and well-being.

    Similarly, Pandit et al. (2024)5 observed significant reductions in chronic stress and improvement in hypothalamic-pituitary-adrenal (HPA) axis function, known to be affected by long-term stress.

    Salve et al. (2019)6 specifically focused on anxiety and stress, demonstrating that ashwagandha effectively reduced anxiety symptoms and cortisol levels. Interestingly, Chengappa et al. (2013)7 extended these findings to people with bipolar disorder, where ashwagandha also decreased stress and anxiety while improving cognitive function.

    Is ashwagandha the new super herb?

    Although these studies provide compelling evidence, ongoing research continues to explore ashwagandha’s full potential for stress, anxiety, and cognitive health in various populations.

    Can ashwagandha help with anxiety and depression?

    Research suggests that ashwagandha may hold promise as a natural approach to managing depression. While the exact mechanisms are still being investigated, studies indicate that ashwagandha may influence levels of serotonin and dopamine, key neurotransmitters involved in mood regulation.1

    In addition, its potential inflammatory effects may be relevant as inflammation is increasingly recognized as a contributing factor to depression.1 Studies on bipolar disorder and anxiety provide evidence that ashwagandha may be a valuable tool in the management of mood disorders.7

    Furthermore, research has shown that ashwagandha has potential consequences in the management of depression by mimicking the effect of antidepressant and anxiolytic drugs, suggesting that it may improve stress resistance and cognitive function, both of which are crucial for mental well-being.8

    While these findings are encouraging, it is important to note that research on ashwagandha for depression is still in its early stages compared to conventional treatments such as antidepressants and psychotherapy.

    It is important to consult a doctor before using ashwagandha. It should be considered a complementary approach, not a replacement for conventional treatments.

    Ashwagandha and Physical Health: The Immune System, Inflammation, and More

    Ashwagandha has been linked to improved immune function. A 2021 study explored its potential in healthy adults.9 The group that received ashwagandha showed a significant increase in key components of the immune system, including immunoglobulins (IgA, IgM, IgG), cytokines (IFN-γ, IL4) and different types of immune cells (T cells, B cells and killer cells natural). ).9 In contrast, the placebo group experienced a decrease in the number of immune cells. 9

    Those who continued to take ashwagandha experienced further improvements. Importantly, no adverse side effects were reported during the study. 9

    These findings suggest that ashwagandha extract can effectively modulate both the innate and adaptive immune systems, leading to a stronger immune response.9

    Ashwagandha for athletic performance

    Withania somnifera has shown promising results in improving athletic performance in several studies. Wankhede et al. (2015)10 found that combining ashwagandha supplementation with resistance training led to significant increases in muscle strength and size in healthy young men compared to a placebo group.

    Similarly, Ziegenfuss et al. (2018)11 showed that ashwagandha improved muscle strength and size growth in men engaged in resistance training. Shenoy et al. (2012)12 examined the impact of ashwagandha on cardiorespiratory endurance in elite cyclists and found significant improvements in VO2 max and time to exhaustion, suggesting improved endurance capacity.

    These findings suggest that ashwagandha may help maximize strength gains, improve endurance, and accelerate muscle recovery, allowing for more frequent and intense training.

    As a natural supplement, ashwagandha offers a safe and potentially effective alternative to synthetic performance enhancers. Although further research is needed to fully elucidate the mechanisms behind these effects, ashwagandha appears to be a valuable tool for athletes and fitness enthusiasts looking to optimize their performance.

    Safety and side effects

    Ashwagandha is generally safe for short-term use (up to 3 months) at appropriate doses.2 However, potential side effects include mild gastrointestinal problems, drowsiness, and rare allergic reactions.2

    It is not recommended during pregnancy or breastfeeding, and caution is advised in those with thyroid conditions or autoimmune diseases, as it may interact with some medications.2

    In general, healthcare professionals should obtain a complete patient history, provide individualized recommendations, monitor side effects, and stay informed about the latest research and safety information.2

    reference

    1. Mikulska, P. et al. (2023). Ashwagandha (Withania somnifera)-Current research on health promotion activities: a narrative review. pharmaceutics 15.
    2. NIH. Ashwagandha: Is it helpful for stress, anxiety or sleep?(Online)https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/> (2023).
    3. Panossian, AG et al. (2021). Evolution of the adaptogen concept from traditional use to medical systems: Pharmacology of stress-related diseases and aging. Med Res Rev 41, 630-703.
    4. Chandrasekhar, K., et al. (2012). A prospective, randomized, double-blind, placebo-controlled trial of the safety and efficacy of a high-concentration full-spectrum ashwagandha root extract in reducing stress and anxiety in adults. Indian J Psychol Med 34, 255-262.
    5. Pandit, S. et al. (2024). Effects of Withania somnifera extract in chronically stressed adults: a randomized controlled trial. Nutrients 16.
    6. Salve, J., et al. (2019). Adaptogenic and anxiolytic effects of Ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical trial. Cureus 11, e6466.
    7. Chengappa, KN et al. (2013). Randomized placebo-controlled adjunctive trial of a withania somnifera extract for cognitive dysfunction in bipolar disorder. J Clin Psychiatry 74, 1076-1083.
    8. Bhattacharya, SK, et al. (2000). Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine 7, 463-469.
    9. Tharakan, A. et al. (2021). Immunomodulatory effect of Withania somnifera (Ashwagandha) extract – A randomized, double-blind, placebo-controlled study with an open-label extension in healthy participants. J Clin Med 10.
    10. Wankhede, S., et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sport Nutr 12, 43.
    11. Ziegenfuss, TN et al. (2018). Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery: the STAR study. Nutrients 10.
    12. Shenoy, S., et al. (2012) Effects of eight weeks of Ashwagandha supplementation on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med 3, 209-214.

    Further reading

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