What is Ashwagandha?
Ashwagandha is an amazing herb that comes from the roots of the withania somnifera plant. This plant helps improve health and wellbeing in many ways. Have you heard of this amazing herb before? Let’s explore the benefits of ashwaghanda.
Ashwagandha is an adaptogenic herb that has been used for thousands of years in Ayurvedic Medicine in India to promote optimal health. (1) The name Ashwagandha translates from Sanskrit as “ashva” meaning horse, and “gandha” meaning smell. So, quite simply it is the plant that smells like a horse and it is believed that this herb gives the vigor and strength of a horse. As bold as this claim may be, there is a large body of research that supports this powerful statement.
Before we dive into the benefits of this herb, what is an adaptogenic herb? Adaptogens are natural plant compounds that promote homeostasis and balance in the body. They are famously known for reducing stress, anxiety, and regulating endocrine function. They also help promote energy metabolism, immune system strength, and improve mental clarity. Adaptogens accomplish this action by regulating endocrine glands function. If this important endocrine function is not working properly, it can lead to adrenal fatigue, hyper and hypothyroid issues, and low libido. This will easily ruin any day or evening! Below we will examine 4 benefits of this plant.
1: Ashwagandha May Lower Blood Sugar Levels
Diabetes type 2 is a modern epidemic. As of 2020, 9.4% of the American population has been diagnosed with type 2 diabetes. That is 30.3 million Americans!
Individuals who have type 2 diabetes are constantly trying to manage high blood sugar levels. Additionally, those with pre-diabetes have higher than normal blood sugar levels that need to be addressed.
Lifestyle modifications are essential to manage and lower blood sugar levels. This includes regular diet and exercise to manage glucose levels. Ashwaghanda is a natural alternative that can help manage this condition. Studies have found that Ashwagandha can lower blood sugar in both healthy people and those with diabetes. (2,3). Multiple studies of individuals with type 2 diabetes found that supplementation of Ashwaghanda led to lower fasting blood sugar levels and reduced insulin sensitivity, which was on par with patients on diabetes medication (2,4). Exciting findings to say the least!
2: Ashwagandha Reduces Cortisol Levels
Cortisol is a very important hormone for human health intimately connected to the adrenal glands. Adrenal glands release cortisol in a cyclical fashion with the highest levels being released in the morning and then decreasing throughout the day. They are responsible for maintaining steady blood sugar levels in the body throughout the day. Cortisol is also a very potent anti-inflammatory hormone. This can be seen by its use in modern medicine for its common pharmaceutical name cortisone. (5)
Modern stressors cause the body to be in a constant state of stress which releases more cortisol. This response mobilizes blood sugar and energy during the fight or flight response. This has been coined as the “stress hormone”. When experiencing chronic stress and anxiety, this hormone is constantly being released.
Symptoms of chronically elevated cortisol may include:
- depression
- weight gain (especially in the face and upper back “buffalo hump”)
- central obesity
- acne
- swelling in the hands and feet
- low libido
- high blood pressure
- Insomnia. (6)
As you can see maintaining balanced cortisol levels is very important for health and longevity.
There have been numerous placebo-controlled human studies that have found Ashwagandha supplementation to reduce stress and cortisol levels as well. In one study, 64 adults with chronic stress took either a placebo or 300 mg full-spectrum Ashwagandha extract twice daily for 60 days. After 60 days, those who took the Ashwagandha experienced reductions in stress and anxiety as measured by a questionnaire, as well as significant reductions in serum cortisol levels. (7)
3: Ashwagandha May Improve Brain Health & Cognition
One of the more surprising benefits of Ashwagandha is its ability to improve cognitive health. For many years, this plant has been used in Ayurveda for the purposes of enhancing memory and cognition. This is important because as we age, our mental faculties tend to decline, a process known as age-related cognitive decline. This can lead to trouble remembering things, and can for some people can even progress into several neurological diseases including Alzheimer’s, disease and dementia.
Recent human studies examining the effects of this herb on human cognition have found exciting results. These results include improvements in memory, attention, processing speed, and executive function in those suffering from mild cognitive impairment. Some studies have even observed neuroprotective benefits for those with amyloid-beta plaque buildups which are early warning signs of Alzheimer’s disease. (8,9)
Another significant study found improved motor function and increased neurotransmitter levels in regions of the brain damaged by Parkinson’s Disease after 28 days of supplementation with Ashwagandha. (10)
4: Ashwagandha’s effects on Hormones
Thanks to its ability to regulate hormones and fight free radicals and reactive oxygen species, Ashwagandha can help increase libido, fertility, strength, and energy. More specifically this herb balances testosterone, thyroid hormone, luteinizing hormone, and follicle stimulating hormone. Most studies on the hormonal effects of this herb have been performed on male subjects, however, a few studies have been targeted towards female subjects as well.
In one placebo-controlled study, healthy men age 18-50 underwent a resistance training regimen. Those who took Ashwagandha were found to experience greater benefits in muscle strength, muscle size, fat loss, and an increase in serum testosterone levels when compared to those in the placebo group. (11)
Another study of 75 infertile male subjects showed significant increases in testosterone, luteinizing hormone, follicle stimulating hormone, and prolactin. (12)
Regarding its usefulness to women, Ashwagandha is shown to have inhibitory effects towards estrogen receptors in estrogen sensitive cancer cell lines. Although this is not a hormonal boosting effect it is very important as a potential cancer prevention regimen. (13) It also has positive and regulating effects on menopause. A study of 52 menopausal women showed improvement in menopausal symptoms such as hot flashes and quality of life. It is theorized that these improvements were due to its endocrine regulating functions. (14)
Lastly, this plant has positive benefits for thyroid function in men and women. Multiple studies have found that Ashwagandha increases thyroid activity in hypothyroidal male & female subjects. It specifically increased circulating T4 levels without a rise in T3. In addition to this multiple studies have found supplementation with this herb is effective for hypothyroidism. (15, 16, 17)
Dosage
Ashwagandha has traditionally been used as a powder and can be added to your favorite warm milk with honey. The recommended dosage for dried powder taken this way is 3-6 grams daily.
If taken as an extract in capsules or tincture, the recommended dosage is 300-500mg daily.
Potential Side Effects
Ashwagandha is considered safe when used within the recommended dosage. However, there are a few potential side effects to be aware of.
In high doses Ashwagandha can cause nausea and diarrhea.
Temporary hyperthyroidism can be an effect of Ashwagandha supplementation. One patient developed thyrotoxicosis after increasing their supplementation of this herb. The report does not note the dosage used, however, other studies have shown that this herb can increase the levels of circulating thyroid hormones. The patient’s symptoms resolved spontaneously after discontinuation of the herb. (18)
Cautions
Any pregnant or nursing women should not take Ashwagandha without first consulting their doctor.
Since this herb increases thyroid function, it should not be used by individuals with hyperthyroidism.
Ashwagandha has a mild sedative effect so it should not be used with alcohol, sedatives, or anti-anxiety drugs.
Final Thoughts
Ashwagandha is a very well studied and widely accessible herb. It is also a powerful adaptogen with wide reaching benefits for human health. If used responsibly and within the appropriate dosage range it is a good tool with many different applications. As with any herbal supplement research multiple sources regarding its use and safety, and consult a qualified health care practitioner before using this or any other plant.
At Hummingbird Wellness in Boulder, CO. we have an extensive herbal pharmacy and experienced practitioners. We can help you decide if Ashwagandha is good fit for you and whether it should be taken along or with other herbs for optimal results. Come in for an appointment!
