Ashwagandha: Health Benefits

Ashwagandha (Withania somnifera, fam. Solanaceae) is commonly known as “Indian Winter cherry” or “Indian Ginseng”. It is one of the most important herbs of Ayurveda (the traditional system of medicine in India) used for millennia as a Rasayana for its wide-ranging health benefits.

The Sanskrit term Ashwagandha translates to "smell of horse", and rightly so. Traditionally, it is believed that a person who consumes this herbal medicine will gain horse-like strength and vitality.

Rasayana is described as an herbal or metallic preparation that promotes a youthful state of physical and mental health and expands happiness. These types of remedies are given to small children as tonics and are also taken by the middle-aged and the elderly to increase longevity. Among the ayurvedic Rasayana herbs, Ashwagandha holds the most prominent place. It is known as “Sattvic Kapha Rasayana” Herb (Changhadi, 1938). Most of the Rasayana herbs are adaptogen / anti-stress agents.

Ashwagandha is commonly available as a fine powder that can be mixed with water, ghee (clarified butter), or honey. It enhances the function of the brain and nervous system and improves the memory. It improves the function of the reproductive system promoting a healthy sexual and reproductive balance.

Being a powerful adaptogen, it enhances the body's resilience to stress. Ashwagandha improves the body's defense against disease by improving the cell-mediated immunity. It also possesses potent antioxidant properties that help protect against cellular damage caused by free radicals.

Health Benefits –

Stress and Cortisol Management –

Of all the parts of Ashwagandha its roots are of most importance. As it contains chemicals capable of strengthening and calming the nervous system by inhibiting high level of Cortisol in blood and by blocking the stress pathway.

In some chronic diseases an individual might have abnormally elevated cortisol level which is also known as “Stress Hormone”. This leads to high blood sugar, fat accumulation etc. Cortisol is also linked with stress. The more stressed a person is more cortisol they produce.

That’s why Ashwagandha is used clinically in the prevention and treatment of chronic disease like arteriosclerosis, premature aging, arthritis, diabetes, hypertension, malignancy, and Anti-depressants.

According to some research –

In chronically stressed adults supplemented with ashwagandha had significantly greater reductions in cortisol, compared with the control group. Those taking the highest dose experienced a reduction of 30% on average. 1

In another 6-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared with 50% of those who took a placebo. 2

In a 60-day study in 64 people with chronic stress, those in the group that supplemented with ashwagandha reported a 69% reduction in anxiety and insomnia, on average, compared with 11% in the placebo group. 3

Some research shows that taking a specific ashwagandha root extract (KSM66, Ixoreal Biomed) 300 mg twice daily after food or another specific extract (Shoden, Arjuna Natural Ltd.) 240 mg daily for 60 days appears to improve symptoms of stress. 4

There also been animal studies showing that the herb blocked the stress pathway in rats’ brains by regulating chemical signaling in the nervous system, there are also human studies that add to this evidence. 5

All these studies prove that Ashwagandha may be safe for human consumption to combat stress and high cortisol level. And eventually assist in controlling anxiety and depression.

Maintain Blood Sugar Level –

As stated above Ashwagandha has a tremendous effect on controlling the cortisol level in blood.

And Cortisol directly influences some processes in our body namely Gluconeogenesis, Glycogenolysis. These two processes help our body to produce more glucose from protein, fats, and stored glycogen leading to an increase in blood sugar level.

And since Ashwagandha reduces cortisol level it indirectly reduces blood sugar. Meaning it’s a great herb for those suffering from diabetes.

Additionally, in a 4-week study in people with schizophrenia, those treated with ashwagandha had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared with 4.5 mg/dL in those who received a placebo. 11

Also, improvements in hyperglycemia, hyperinsulinemia, and insulin sensitivity were observed in a murine model of type 2 diabetes.

Boost Testosterone and Fertility –

This herb is also considered an aphrodisiac, helping to improve the health of the reproductive tissues and to awaken and enhance sexual energy.

A 2009 study showed that ashwagandha effectively lowered oxidative stress, shown by decreased levels of various oxidants and improved levels of antioxidants. The study also showed an increase in-fertility in men as well as a reversal in infertile men after support with the herb. 6

Ashwagandha therapy repairs the disturbed concentrations of lactate, alanine, citrate, GPC, histidine, and phenylalanine in seminal plasma and recovers the quality of semen of post-treated compared to pre-treated infertile men. 7

In other words. Ashwagandha is capable of improving the quality of sperm in infertile males. But the capacity to increase sperm count is not known. 8,9

There is no extensive research indicating the use of Ashwagandha in females but it is thought to improve libido.

But care should be taken in individuals having hormone-sensitive prostate cancer and better to avoid it without medical supervision. Also, adverse effects were seen on the nervous system and libido upon withdrawal of Ashwagandha consumption. 10

Increase Muscle Mass and Strength –

In Ayurveda, Ashwagandha is referred to as balya, which means giving strength in conditions like general debility. It is known to improve energy, increase stamina and endurance.

According to a study, a group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press and the leg-extension exercise and significantly greater muscle size increase at the arms and chest.

Also, according to the same study subjects receiving ashwagandha also had significantly greater reduction of exercise-induced muscle damage as indicated by the stabilization of serum creatine, significantly greater increase in testosterone level, and a significantly greater decrease in body fat percentage. 12

Some research shows that taking ashwagandha helps with how much oxygen the body can use during exercise. But it isn't known if this helps to improve performance.

Control Blood Cholesterol and Triglyceride Level –

Ashwagandha is thought to help improve heart health by reducing cholesterol and triglyceride levels.

A study found that reduction in total- and LDL- cholesterol and increase of strength in muscle activity was significant with regular ashwagandha consumption. Total body fat percentage also showed a reduction trend. 13

Another study showed that ashwagandha consumption promoted a trend towards decreasing body fat percentage and increasing lean body weight, although body weight and BMI did not significantly change. Total cholesterol significantly decreased, and decreasing trends were also seen in triglycerides, LDL cholesterol, fasting blood sugar, and BMI. 14

Improve Brain Function and Memory –

The use of Ashwagandha can bring significant changes in neurological baseline functions, with the postulation that it can be applied clinically in prevention, and possibly repair, of central nervous system disorders

In a study conducted on 20 healthy adults of age 20-35 years, taking 250 mg capsules of standardized aqueous extract of the roots and leaves of ashwagandha, having at least 10% withanolide glycosides and a maximum of 0.5% of withaferin-A showed dramatic improvement in reaction time according to 5 of the 6 psychomotor performance tests, showing no sedative effects. No change was seen on the finger tapping test (FTT), which measures the general information on motor system performance. 15

Some of the test-tube and animal studies indicate that ashwagandha may improve memory and brain function problems caused by injury or disease. 16,17,18

In one study, rats with epilepsy that were treated with ashwagandha had nearly a complete reversal of spatial memory impairment. This was likely caused by a reduction in oxidative stress. 19

Although ashwagandha has traditionally been used to boost memory, only a small amount of human research has been conducted in this area. And the exact capability to improve brain function is still not known.

Helps with Relaxation and Proper Sleep –

One of ashwagandha's benefit is its sedative characteristic which supports healthy sleep. Its species name somnifera means its ability to help sleep. It is taken to restore the health of the nervous system and promote healthy sleep cycles with time.

Being a powerful adaptogen it is capable of reducing stress significantly and ensure proper rest.

In a study conducted on 60 patients having sleeping problems and anxiety for a 10-week period of time, it was found that consumption of 300 mg of ashwagandha root extract twice daily with milk or water improved the overall quality of sleep. 20

It is currently considered as a potential medicine for sleep disorder and anxiety but further study is needed for that.

Reduce Inflammation

Studies have shown ashwagandha has anti-inflammatory and antioxidant activity, protecting the body from free radicals.

In one controlled study, the group who took 250 mg of ashwagandha extract daily had a 36% reduction in C-reactive protein on average, compared with a 6% decrease in the placebo group. 21

C-reactive protein (CRP) has been linked to an increased risk of heart disease. Additional human studies have shown that ashwagandha raises the activity of natural killer cells, which are responsible for fighting infection and keeping the body healthy. 22

Furthermore there are also many animal studies that showcase that ashwagandha can help reduce inflammation and improve immunity.

Other Benefits

The use of Ashwagandha is increasing day by day but there is little to nothing known about it except from animal studies. Furthermore, a study is needed in human subjects to assess their actual benefits and demerits. The below improvements contain very research based on humans and most are animal-based and some contain no research to back at all but rather believed by herbalists.

· May reduce symptoms of Depression. 23

· Might have Anti-Cancer properties. 24,25

Although found effective but was not capable of the same function in case of drug-resistant cancer.

· Directly improve Heart Health.

· Help Recover from damage of Degenerative Disease like Parkinson Disease, Huntington’s Disease etc.

· Treatment of Rheumatoid and Osteoarthritis. 26

· Reduce chemo-therapy induced fatigue and promote recovery in Breast Cancer treatment. 27

· Skin diseases. 28

· Gastrointestinal disease

· Epilepsy

· Improve energy levels, health, and longevity. 29

· Analgesic.

· Enhancement in chromosomal stability. 30

· May promote growth, hemoglobin level, red blood cell count in children. 31

· Schizophrenia, adjunctive treatment with ashwagandha improved symptoms and stress.32,33

· Beneficial effects on cognitive function in patients with bipolar disorder. 34

· Improve balance in patients with progressive degenerative cerebral ataxias. 35

· Improve Thyroid Function.

Side Effects –

Adverse side effects were reported in the withdrawn subject and may be due to previously cited impacts of ashwagandha on the central nervous system and libido. These potentially serious adverse side effects warrant further study. However, the formulation was found to be safe in terms of hematological and biochemical parameters. Other than that increased appetite, libido, and hallucinogenic effects with vertigo at the lowest dose was seen when consumption was stopped.

Commonly reported effects - upper GI discomfort, drowsiness, and loose motion.

Less commonly reported drowsiness, cough, cold, hyperactivity, reduced appetite, vomiting, weight gain, dry mouth, giddiness, nighttime cramps, blurred vision, acidity, skin rash, vertigo, nasal congestion (rhinitis), and constipation.

Case reports

· In one study Nausea, stomach irritation, and headache occurred but were managed with standard procedures.

· A 32-year-old woman after ingesting ashwagandha capsules for chronic fatigue overactive thyroid was seen but it resolved after stopping ashwagandha intake.

· A 28-year-old man after consuming ashwagandha for increasing libido suffered from Burning, itching, and discoloration of the skin/mucous membrane which improved after taking conventional treatment.

· 2 cases were found having dizziness and irregular heartbeat, after taking a herbal mixture containing Ashwagandha.

· In patients having advanced-stage high-grade osteosarcoma the consumption of Withaferin-A of Ashwagandha caused edema, elevated liver enzymes, fever, skin rash, fatigue, and diarrhea.

Contraindications –

· Ashwagandha may increase testosterone levels, and should therefore be avoided in patients having hormone-sensitive prostate cancer.

· Patients who take benzodiazepines, anticonvulsants, or barbiturates should likely avoid ashwagandha because this botanical may have both sedative and GABAergic effects.

· Pregnant women should avoid ashwagandha as it may induce abortion at higher doses.