Ashwagandha, what can I say. It is definitely one of the most potent herbs in ayurvedic medicine with it’s effects compared to that of hardcore pharmaceutical drugs for targeting depression and anxiety[1].

Ashwagandha (also known as Withania Somnifera) is well known for its stress reduction properties classing itself as a leader within the adaptogen classification of herbal extracts. Adaptogens are compounds which help your body adapt to stress stimuli both mentally and physically[2].

If you’re alive and haven’t heard of Ashwagandha, I have to kindly say that you’re missing out. However, not to worry, by the end of this blog, you will be an expert on this herb and hopefully can understand the wonders Ashwagandha can do for your life and others around you.

Ashwagandha is in the same family as the tomato. It’s a small woody shrub with oval leaves, and five-petal yellow flowers. The fruit is red and the size of a raisin. The plant is also known as the “Winter Cherry”. The name itself means “smell of horse”.

Some Benefits

According to published clinical research, Ashwagandha can provide many benefits to those who take advantage of it’s magic. Main benefits include:

1. Reduction of cortisol (stress hormone) [3]
2. Improved sleep [4]
3. Anti-fatigue [5]
4. Improved mood [6]
5. Boosts memory and cognition [5,12]
6. Greater sexual performance for both male and female [5]

All these benefits from one single herb, amazing! Hopefully now, you’re getting an insight into how great this herb is.

But how does Ashwagandha do this all? Well, if you’ve ever felt sudden fatigue and brain fog, this could be a sign of chronic stress, an excess production in cortisol (stress hormone) which may disguise itself in many ways such as sudden cravings, inability to sleep, increase in body fat, feelings of extreme fatigue and tiredness.

Ashwagandha works to reduce your body’s response to stress stimuli which you experience on a daily basis. Helping you feel calm, energised and focused.

Taking Ashwagandha for only one week can significantly enhance your sleep and hence you energy, productivity and everything else which comes with feeling great[7]. 

Mechanisms of Action

To understand this herb, let us take a look at the many ways it interacts with our internal environment:

• Ashwagandha enhances GABA receptors and serotonin in the brain. It appears to work on neuron receptors, enabling GABA to connect easier. This interrupts signals under stress stimuli meaning lowered anxiety and response to stress[8].
• Ashwagandha improves cognitive and psychomotor performance in a healthy brain [9].
• Works as an antioxidant, cleaning out any free radicals in the body and brain.[10]

Dosages

Ashwagandha is available in many forms in the market such as capsules, powders and tinctures extracted from the roots, leaves and fruit of the plant.

Most commonly Ashwagandha extracts are available in 4-5% withanolides (the active compound within Ashwagandha which is thought to be responsible for the many benefits) which works as intended at a dosage range of 250mg to 500mg per day depending on your tolerance.

A typical dose of Ashwagandha is 250mg per day. Dosage chart below:

For larger does, 400 to 500mg, ensure you split the dose for maximum effectiveness. 250mg in the morning with 250mg at night.

Safety

Furthermore, clinical research has revealed that Ashwagandha is a safe and an effective adaptogen [11].

Ashwagandha is non-toxic at moderate doses. If you are pregnant do not use Ashwagandha under any circumstances.

Ashwagandha can enhance the effects of sedatives, antidepressant and anti-anxiety medications, including St. John’s Wort. It can also interact and possibly amplify the effects of immunosuppressants, blood pressure medication, and drugs used to control blood glucose levels.

Ashwagandha can boost the effects of alcohol. And do not use Ashwagandha if you have bleeding issues, or before surgery.

Other possible side effects include diarrhea, nausea, abdominal pain, drowsiness and slowed pulse if taken in excess of 750mg.

I hope you guys enjoyed the blog. We encourage you to not suffer in silence, there are many things you can do to ensure you’re not allowing stress to impact your performance.

If you know of someone close to you who may benefit from Ashwagandha, check out our latest product here!

References:

[1] Tomen, D., 2020. Ashwagandha – Nootropics Expert. [online] Nootropicsexpert.com. Available at: <https://nootropicsexpert.com/ashwagandha/#_edn3> [Accessed 27 October 2020].

[2] Liao, L., He, Y., Li, L., Meng, H., Dong, Y., Yi, F. and Xiao, P., 2018. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese Medicine, 13(1).

[3] Chandrasekhar, K., Kapoor, J. and Anishetty, S., 2012. A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine, 34(3), pp.255-262.

[4] Langade, D., Kanchi, S., Salve, J., Debnath, K. and Ambegaokar, D., 2019. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus,.

[5]Shenoy, S., Chaskar, U., Sandhu, J. and Paadhi, M., 2012. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and Integrative Medicine, 3(4), p.209.

[6]Bhattacharya S.K., Bhattacharya A., Sairam K., “Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.” Phytomedicine 2000 Dec;7(6):463-9.

[7] Langade, D., Kanchi, S., Salve, J., Debnath, K. and Ambegaokar, D., 2019. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus,.

[8] Singh, N., Bhalla, M., De Jager, P. and Gilca, M., 2011. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S).

[9] Pingali, U., Pilli, R. and Fatima, N., 2014. Effect of standardized aqueous extract of Withania somniferaon tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Research, 6(1), p.12.

[10] Kurapati K.R. , Atluri V.S., Samikkannu T., “Nair M. Ashwagandha (Withania somnifera) Reverses β-Amyloid1-42 Induced Toxicity in Human Neuronal Cells: Implications in HIV-Associated Neurocognitive Disorders” PLOS One journals.plos.org October 16, 2013

[11] Chandrasekhar K., Kapoor J., Anishetty S. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian Journal of Psychological Medicine 2012 Jul;34(3):255-62.

[12] “New evidence that chronic stress predisposes brain to mental illness” University of California, Berkeley Feb. 11, 2014, Retrieved Mar. 24, 2016