What is ashwagandha?
Ashwagandha is a natural plant that belongs to the nightshade family and is scientifically known as “Withania somnifera.” This plant is considered part of traditional Indian medicine (Ayurveda) and has been used for thousands of years for its potential health benefits.
The root and leaf parts of the ashwagandha plant are used for medicinal purposes, as the plant contains a range of active compounds such as withanolides, alkaloids, minerals and beneficial phytochemicals.
Ashwagandha is an adaptogen, which enhances the ability to adapt to stress and improves physical and mental functions.
Ashwagandha is generally available in powder, capsule, or liquid extract form and can be found in health stores, pharmacies, and supermarkets. It is advisable to talk to your doctor before using ashwagandha, especially if you have certain health conditions or are taking other medications, to ensure safety, proper dosage, and avoid harmful drug interactions.
The main biologically active components in Ashwagandha
Ashwagandha contains a range of biologically active components, including:
Withanolides
It is a group of chemical compounds that are believed to be the main component of Ashwagandha's benefits. Ashwagandha contains a variety of withanolides known as "withanolides." Withanolides are responsible for Ashwagandha's anti-inflammatory, calming, and neuro-stimulating effects.
Alkaloids
Ashwagandha contains certain alkaloids, such as tropane, esketone, and somniferin, which contribute to the plant's potential health benefits.
Phytochemicals
Ashwagandha contains some other plant compounds such as beta-steroids, alcohols, flavonoids, and terpenoids, which may contribute to its potential health benefits.
These key active ingredients are responsible for Ashwagandha's potential effects on improving health, enhancing resilience to stress, and enhancing physical and mental performance.
How does ashwagandha work in the body?
The action of ashwagandha in the body is linked to the effects of the main active components in the plant, such as withanolides, alkaloids and phytochemicals. Ashwagandha is believed to work comprehensively to improve and enhance overall health and enhance the ability to adapt to stress.
Here's an overview of how ashwagandha works in the body:
- Anti-inflammatory properties: Ashwagandha contains withanolides, which have an anti-inflammatory effect and are believed to help relieve inflammation and reduce swelling and pain.
- Calming effect and reducing anxiety: Ashwagandha is attributed to its calming effect and ability to reduce anxiety. These effects are believed to be related to increased levels of gamma-aminobutyric acid (GABA), a compound that acts as a natural inhibitor of nerve activity, which contributes to calming the central nervous system.
- Increased energy and endurance: Ashwagandha is believed to contribute to increased energy levels and improved endurance, by enhancing the function of the pituitary-adrenal system, which regulates the body's response to stress.
Benefits of Ashwagandha
Stress and anxiety treatment
Ashwagandha is used to treat stress and anxiety in traditional Indian medicine (Ayurveda). Ashwagandha is believed to act as a calming and stimulating agent for the central nervous system, helping to reduce stress levels and response to daily stressors, improving mood and promoting feelings of well-being and happiness.
In addition, this herb boosts levels of gamma-aminobutyric acid (GABA) in the brain, a natural neurotransmitter that helps calm nervous activity and reduce anxiety, and helps improve sleep quality and reduce insomnia.
Enhance cognitive function and memory
Some studies have shown that ashwagandha helps improve cognitive function and memory, although the research is still in its early stages and more studies are needed to verify the effectiveness of these results.
Support immune system function
Ashwagandha supports immune system function, helps boost immune system activity and strengthen its response to fight infection and disease, and activates immune cells, such as necrophiles, natural killer cells, and lymphocytes, which are part of the body's self-defense system against disease.
Promote sexual health and fertility
Ashwagandha helps promote sexual health and fertility in both men and women. It improves the health of the sex glands and enhances the secretion of sex hormones in both men and women, and increases the levels of sex hormones such as testosterone in men and progesterone and estrogen in women.
Anti-inflammatory and antioxidant effects
This plant contains anti-oxidant and anti-inflammatory components, which contribute to reducing inflammation in the body and improving its response to injuries and infections, fighting free radicals and reducing damage resulting from oxidation in the body, thus improving general health and supporting the immune system.
Benefits of Ashwagandha for weight loss
According to some studies, Ashwagandha is not a dietary supplement used primarily for weight loss, but there are some potential effects that are believed to indirectly contribute to supporting the weight loss process, by reducing stress and anxiety levels, increasing energy levels, and improving athletic performance.
Benefits of Ashwagandha for hair
Ashwagandha offers some potential benefits for hair health and condition, but more research is being done on these benefits to verify their validity and effectiveness.
Benefits of Ashwagandha for the colon
Ashwagandha supports overall colon and digestive health. Ashwagandha is believed to have anti-inflammatory properties, which can be helpful in reducing inflammation and irritation in the colon, and improving digestive health by promoting digestion and improving the absorption of important nutrients.
Ashwagandha may help promote healthy, regular bowel movements, which can help prevent problems like constipation, and support beneficial bacteria in the colon, which is an important factor for colon and digestive health.
Benefits of Ashwagandha for the heart
Ashwagandha helps improve blood vessel function, which can be beneficial in promoting heart and circulatory health, lowering blood pressure in people with high blood pressure, reducing bad cholesterol (LDL) levels and increasing good cholesterol (HDL) levels, improving mental balance and supporting heart health.
Benefits of Ashwagandha for Diabetes
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels.
A review of studies in diabetic patients found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin, insulin, blood lipids, and markers of oxidative stress.
This may be due to some of the compounds within ashwagandha – including withaferin A, which has strong antidiabetic activity and may help stimulate cells to absorb glucose from the bloodstream.
However, research is limited at this time, and more studies are needed.
Benefits of Ashwagandha for building muscle
Ashwagandha offers some potential muscle-building benefits, but it should be noted that it is not a substitute for strength training and proper nutrition. Some of the potential muscle-building benefits of ashwagandha include:
- Helps increase testosterone levels, which is an important hormone for building and maintaining muscle.
- Enhance endurance and reduce stress, which can contribute to improved performance during exercise and increased muscle strength.
- Reduce muscle inflammation and improve muscle recovery after exercise.
Ashwagandha side effects
Ashwagandha is generally considered safe when taken appropriately and in recommended doses. However, like any other dietary supplement, ashwagandha can cause some side effects, including:
- Ashwagandha interacts with some medications, such as sedatives and blood pressure medications.
Ashwagandha causes some allergies in some individuals, which may appear in the form of a rash or itching.
Ashwagandha may cause some minor digestive disturbances such as gas and diarrhea.
Frequently asked questions that may interest you
When does Ashwagandha start working in the body?
The effect of ashwagandha can vary from person to person and depends on several factors, including the dosage, pharmaceutical form used, and individual response to the plant. When using ashwagandha as a general dietary supplement, some general effects can begin to appear within a few days of use.
It is important to continue taking Ashwagandha regularly to achieve the full benefits. It is best to stick to the dosages recommended by your doctor and monitor the effects on your health and individual response to the supplement.
When should you take ashwagandha?
The timing of taking ashwagandha depends on the purpose of its use and the individual’s personal goals. Ashwagandha may be taken in the morning or evening, and the dose may be divided into several times a day, according to the doctor’s recommendations or the product information.
Does ashwagandha increase testosterone?
Some studies suggest that ashwagandha may help increase testosterone levels in men. This may be helpful for men who have low testosterone levels due to age or other medical conditions, and may improve sexual performance, muscle mass, and overall strength.