Introduction

Ashwagandha is an important herb in Ayurveda, a traditional form of alternative medicine. Its use is based on Indian principles of healing by natural means. and has been used for centuries to reduce stress, inflammation, anxiety, and other functions responsible for our well-being. In this article, we will explore the use and benefits of Ashwagandha.

What is Ashwagandha?

The scientific name of Ashwagandha is Withania somnifera.⁷ The use of Ashwagandha dates back to 4000-5000 BC in China and around 3000 BC in India.⁷ In Sanskrit ‘Ashva’ (Ashwa) means horse; gandha relates to the root ‘smell’. The scientific name contains the term ‘somnifera’, which is Latin and indicates sleep-inducing properties. Ashwagandha grows in dry zones of the tropical and subtropical regions, such as North Africa, Sri Lanka, India and parts of the Mediterranean. 

The root of Ashwagandha is like a tonic, narcotic, diuretic, and stimulant. The Indian ginseng, and Ashwagandha smell. Consumption of root in its raw form gives the power of the horse, hence the name.⁷

Benefits of Ashwagandha

Several scientific articles and literature are available on the properties and uses of Ashwagandha. y There still remains a lack of research into this herb and its medicinal use.³ Though one may come across many benefits listed for W.somnifera the accuracy of this information is doubtful. 

Stress and anxiety

Ashwagandha is an adaptogen. It relieves stress and anxiety.² Studies have identified components in this plant which provide anti-stress effects as glycosides (VII and VIII). Another group of bioactive molecules found in W.somnifera is steroidal lactones, which seem to have anxiolytic and antidepressant properties. 

Anti-inflammatory 

 There is an anti-inflammatory and anti-tumour role for the components of Ashwagandha. For example, Withaferin A and Withanolide D are associated with anti-proliferative activity and stimulate apoptotic activity (natural cell death). These chemicals diminish tumour activity and prevent abnormal multiplication of cells.

Brain functions

Ashwagandha is an Ayurvedic rasayana (tonic) that increases mental capacities.

It helps children and elders with brain injuries. 

In diseases like Parkinsonism, Huntington’s and Creutzfeldt-Jakob where there is an atrophy of nerves. It slows, stops, and even reverses nerve atrophy and synapse loss. It is, therefore, given to individuals with mild memory loss.⁷

Sport activities

It increases performance in sports by improving stamina and physical endurance.

Other benefits

It causes sedation and reduces blood pressure and heart rate. It plays an important role in treating chronic diseases like arthritis.

Is Ashwagandha actually beneficial?

W.Somnifera has severalbenefits to offer. A review by Mishra et al. explored the benefits of Ashwagandha and its role in managing medical conditions.⁴ From this review, a study that investigated the effect of Ashwagandha on mice and their performance in certain activities (e.g., swimming), identified anti-stress effects. Studies on animals were also associated with lowered stress-induced gastric ulcers. Other studies found stimulation of the immune system. Due to its anti-inflammatory effects, researchers may consider the impact of Ashwagandha on arthritis. 

Much of the experimental studies were performed on animals, W.Somnifera needs more scientific evidence to support the benefits it causes. There is no information on the exact minimum, maximum or therapeutic dosage, or the effects of its long-term use. Therefore, it is not offered as a treatment option for physicians and pharmacists.

How to take Ashwagandha?

Firstly, ensure that you are buying good-quality herbal medicines.⁵

Pharmacies and health-food shops sell Ashwagandha in several forms, such as capsules, tablets, gummies, powders and oils.

One should prefer to take Ashwagandha as capsules/tablets rather than drinks and powders because it has a bitter taste. Ashwagandha gummies have other flavourings, that would make taking the herb much easier.As for the dose, this will depend on the product you are using. Refer to the manufacturer/ leaflet to ensure that you are taking Ashwagandha correctly.

Cautions and side-effects

As with anything, if you develop an allergy to Ashwagandha, do not take it. If you become unwell or have concerns, contact your GP or pharmacist or seek other medical attention. 

Ashwagandha can interact with some medications, so it is always important to check this beforehand.⁶ Avoid taking Ashwagandha with sedatives, antidepressants or anxiolytics, such as benzodiazepines, as this can make you sleepy and reduce your breathing. 

If you are taking anti-hypertensive medications or medications to control your diabetes, taking Ashwagandha can lead to low blood pressure and low blood glucose, which can make you unwell. Patients on immunosuppressants should avoid using Ashwagandha or seek professional medical support and advice.

Other than the information listed above, Ashwagandha is usually safe. You may take Ashwagandha for up to 3 months. There is a lack of evidence to suggest if taking Ashwagandha is safe or effective after that. Pregnant and breast-feeding women should not take Ashwagandha, as there is no evidence of its safety in these circumstances. 

FAQ’s

Which part of the plant is beneficial?

Supplements in the market feature both roots and leaves of the plant, Ayurveda states that ashwagandha root powder is the better choice. The root has high levels of Withanolide, the active ingredient in Ashwagandha.

Does Ashwagandha improve fertility?

Ashwagandha helps to improve fertility, particularly in men. The herb increases the sperm count, improves sperm motility, and increases semen volume.

How should ashwagandha be taken?

Ashwagandha root can be into any liquid like milk or water. The traditional means of consuming it is to mix it in a combination of ghee, honey, and warm milk.

Should Ashwagandha be taken empty-stomach?

Ashwagandha can be taken empty-stomach. If one experiences discomfort taking it on empty stomach, consider taking it with a small amount of food instead.

Summary

Ashwagandha is a popular herbal supplement known for its adaptogenic properties. We explored its role in reducing stress, improving sleep, enhancing cognitive function, and boosting overall health. Ashwagandha is available in many ways, including gummies, which makes it easy to incorporate into your lifestyle.