Overview:
What is Ashwagandha? Ashwagandha, also known as Withania somnifera, is a medicinal herb that has been used for over eight thousands years in traditional Ayurvedic medicine, which originated in India. Ashwagandha is considered an adaptogen, which means that it helps the body cope with stress and anxiety.
The active ingredients in ashwagandha are a group of compounds called withanolides. Withanolides are a class of naturally occurring steroid lactones that are primarily found in the roots and leaves of the ashwagandha plant. Withanolides are believed to be responsible for many of the herb’s medicinal properties, including its ability to reduce stress and anxiety, improve cognitive function, and modulate the immune system.
In addition to withanolides, ashwagandha contains other biologically active compounds such as alkaloids, saponins, and flavonoids, which also contribute to the herb’s health benefits.
Be aware of supplement details – Do your homework first :
The EXTRACT of the root of the ashwagandha plant is the most commonly researched part of the plant, as it contains the highest concentration of withanolides and other bioactive compounds. Within the commercial ashwagandha supplements (either containing extracts or root powder) on the market, different products will use different percentages of the extract or the root powder. These basic ingredients can contain vastly different levels of the active ingredient ‘withanolides’. This can make a big difference in the inherent effects of the supplement. Most scientific studies research the extract, which has much higher levels of the active ingredients, a good supplements supplier will label the percentage of the active ingredients.
Alway check the label to see what level of withanolides the product provides. Personally, if there is very little information on the amount of any individual ingredient, nor the level of the active ingredient, then there may not be much value in consuming that particular supplement.
What is currently on the market?
Ashwagandha can be consumed in various forms, including capsules, powders, gummies, and teas. Be aware of the actual ingredients as some products have the dried root powder only, some have dried root and dried leaf powder, some are extracts of either or both.
The research behind many of the recent scientific studies is mostly based on the extracts of Ashwagandha, which allow for a higher level of the active ingredients. A common research standard is 5% withanolides at 500 milligrams.
Basic details:
The following is a keyword summary of the benefits of Ashwagandha
Protective:
- antibiotic
- anti-viral
- anti-cancer
- anti-obesity
- antioxidant
- anti-fungal
- anti-diabetic
- anti-arthritis
- anti-bacterial
- anti-microbial
- anti-inflammatory
Enhances:
- sleep quality
- healthy aging
- maintaining GI health
- neuroprotective qualities
- supports healthy cholesterol
- anti-stress/adaptogenic properties
- regulates and improves endothelial function
Improves:
- testosterone levels
- muscle gain and recovery
- amnesia, anxiety, apoptosis
- cardiorespiratory endurance
- symptoms of depression and insomnia
- performance on cognitive tasks, executive function, attention, and reaction time
Science shows that Ashwagandha is well tolerated, with good adherence and minimal side effects
Into the details:
The science behind these benefits:
The following excerpt have been compiled from research papers and studies found on the website https://pubmed.ncbi.nlm.nih.gov/. PubMed® comprises more than 35 million citations for biomedical literature from MEDLINE, life science journals, and online books. PubMed® is a website of the National Center for Biotechnology Center, of the National Library of Medicine, of the U.S. Department of Health and Human Services (HHS).
There are over 1,662 trials, analyses, and scientific reviews of “Ashwagandha” found on PubMed. Here are a few:
“Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review”
PMID: 10956379 2000 Aug 5
Abstract: Studies indicate ashwagandha possesses anti-inflammatory, antitumor, antistress, antioxidant, immunomodulatory, hemopoietic, and rejuvenating properties. It also appears to exert a positive influence on the endocrine, cardiopulmonary, and central nervous systems. Toxicity studies reveal that ashwagandha appears to be a safe compound.
“Withania somnifera (L.) Dunal – Modern perspectives of an ancient Rasayana from Ayurveda”
PMID: 32783987 2020 Aug 9
Abstract: The phytochemicals showed various pharmacological activities like anti-cancer, immunomodulatory, cardioprotective, neuroprotective, anti-aging, anti-stress/adaptogenic and anti-diabetic. Various clinical trials show that the plant extract and its bioactive compounds are used in the prevention and treatment of many diseases, such as arthritis, impotence, amnesia, anxiety, cancer, neurodegenerative and cardiovascular diseases, and others.
“Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects”
PMID: 32242751 2020 Apr 3
Abstract: W. somnifera has demonstrated various biological actions such as anti-cancer, anti-inflammatory, anti-diabetic, anti-microbial, anti-arthritic, anti-stress/adaptogenic, neuro-protective, cardio-protective, hepato-protective, immunomodulatory properties. Furthermore, W. somnifera has revealed the capability to decrease reactive oxygen species and inflammation, modulation of mitochondrial function, apoptosis regulation and improve endothelial function.
“A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction”
PMID: 31742775 2019 Nov 19
Abstract: In most instances, W. somnifera extract improved performance on cognitive tasks, executive function, attention, and reaction time. It also appears to be well tolerated, with good adherence and minimal side effects.
“Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety,Depression, and Insomnia”
PMID: 34254920 2021 Sep 14
Abstract: WS root and leaf extracts exhibited noteworthy anti-stress and anti-anxiety activity in animal and human studies. WS also improved symptoms of depression and insomnia.
“Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions”
PMID: 28471731 2017 Nov 2
Abstract: After eight weeks of study, the ashwagandha treatment group demonstrated significant improvements compared with the placebo group in both immediate and general memory. The treatment group also demonstrated significantly greater improvement in executive function, sustained attention, and information-processing speedy.
“A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults”
PMID: 32540634 2020 Aug 7
Abstract: Supplementation with the standardized ashwagandha extract for six weeks improved the overall quality of sleep by significantly improving the NRS condition in healthy subjects. No treatment related adverse events were reported in the study.
“Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”
PMID: 32021735 2019 Dec 25
Abstract: Compared to the placebo group participants, the participants receiving Ashwagandha had significant improvement in sleep quality. Conclusion Ashwagandha root aqueous extract was beneficial in reducing stress and anxiety.
“Analysis of Clinical Trial Registry of India for Evidence of Anti-Arthritic Properties of Withania somnifera (Ashwagandha)”
PMID: 34144529 2021 Nov 27
Abstract: Evidence shows a dosage of 6 gm in powder form or extracts in tablets, or 500 -1000 mg capsule consumed for a duration of 8 – 12 weeks may be useful in managing symptoms of arthritis in patients.
“A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males”
PMID: 30854916 2019 Mar-Apr
Abstract: Ashwagandha intake was associated with an 18% greater increase in DHEA-S ( p = .005) and 14.7% greater increase in testosterone ( p = .010) compared to the placebo.
“An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda”
PMID: 22754076 2011 Jul 3
Abstract: The available scientific data support the conclusion that Ashwagandha is a real potent regenerative tonic (Rasayana of Ayurveda), due to its multiple pharmacological actions like anti-stress, neuroprotective, antitumor, anti-arthritic, analgesic and anti-inflammatory etc. It is useful for different types of diseases like Parkinson, dementia, memory loss, stress induced diseases, malignoma and others.
“Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects”
PMID: 34649336 2021 Nov 14
Abstract: Comparative analysis of relevant in-vitro, in-vivo, and clinical investigations indicated potent bioactivity of W. somnifera extracts and phytochemicals as anti-cancer, anti-inflammatory, apoptotic, immunomodulatory, antimicrobial, anti-diabetic, hepatoprotective, hypoglycaemic, hypolipidemic, cardio-protective and spermatogenic agents. W. somnifera was found to be especially active against many neurological and psychological conditions like Parkinson’s disease, Alzheimer’s disease, Huntington’s disease, ischemic stroke, sleep deprivation, amyotrophic lateral sclerosis, attention deficit hyperactivity disorder, bipolar disorder, anxiety, depression, schizophrenia and obsessive-compulsive disorder.
“Withania somnifera Extract Enhances Energy Expenditure via Improving Mitochondrial Function in Adipose Tissue and Skeletal Muscle”
PMID: 32046183 2020 Feb 7
Abstract: These results suggest that WSE ameliorates diet-induced obesity by enhancing energy expenditure via promoting mitochondrial function in adipose tissue and skeletal muscle, and WFA is a key regulator in this function.
“A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults”
PMID: 33600918 2021 Feb 15
Abstract: The present findings suggest that Ashwagandha root extract can successfully enhance cardiorespiratory endurance and improve the quality of life in healthy athletic adults. No adverse events were reported by any of the subjects in this study.
“Neurodegenerative diseases and Withania somnifera (L.): An update ”
PMID: 32240781 2020 Mar 30
Abstract: Research reports based largely on preclinical studies as well as few clinical trials have highlighted the neuroprotective role of Ashwagandha against many neurodegenerative diseases including Alzheimer’s, Huntington’s and Parkinson’s disease. The protective effects of Ashwagandha were accomplished by restoring mitochondrial and endothelial function, mitigation of apoptosis, inflammation and oxidative stress mechanisms.
“Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974”
PMID: 19718255 2009 Aug 31
Abstract: Significant differences between groups were also observed in mental health, concentration, fatigue, social functioning, vitality, and overall quality of life with the naturopathic care (NC) group exhibiting greater clinical benefit. No serious adverse reactions were observed in either group.
“Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments”
PMID: 32201301 2020 Jun 12
Abstract: Root of the Ayurvedic drug W. somnifera (Aswagandha) appears a promising safe and effective traditional medicine for management of schizophrenia, chronic stress, insomnia, anxiety, memory/cognitive enhancement, obsessive-compulsive disorder, rheumatoid arthritis, type-2 diabetes and male infertility, and bears fertility promotion activity in females adaptogenic, growth promoter activity in children and as adjuvant for reduction of fatigue and improvement in quality of life among cancer patients undergoing chemotherapy.
“Evaluation of the efficacy of Withania somnifera (Ashwagandha) root extract in patients with obsessive-compulsive disorder: A randomized double-blind placebo-controlled trial”
PMID: 27515872 2016 Apr 9
Abstract: Conclusion: W. somnifera extract may be beneficial as a safe and effective adjunct to SSRIs in the treatment of OCD.
“Exploring the Multifaceted Therapeutic Potential of Withaferin A and Its Derivatives:
PMID: 33291236 2020 Dec 6
Abstract: The poly pharmaceutical natural compound, WA treatment, displayed attenuation of various cancer hallmarks by altering oxidative stress, promoting apoptosis, and autophagy, inhibiting cell proliferation, reducing angiogenesis, and metastasis progression.