Ashwagandha, scientifically known as Withania somnifera and commonly referred to as Indian ginseng, is an evergreen shrub found in parts of India, Africa, and the Middle East. Known for its distinct horsey smell, which in Sanskrit translates to “the smell of a horse,” ashwagandha has been a cornerstone in Ayurvedic medicine. This system of traditional medicine in India integrates nutrition, exercise, mindfulness, and herbal remedies to promote holistic health​​​​.

Ashwagandha is renowned for its anxiolytic (anti-anxiety) properties. This has been supported by a systematic review published in 2021 with total of 491 enrolled subjects across 7 studies. It helps in reducing stress by normalizing cortisol levels, the body’s primary stress hormone. This adaptogenic quality makes it a go-to herb for managing daily stressors​​ [1].

Ashwagandha has shown promise in improving sleep quality, particularly for individuals with insomnia. Its efficacy in this area is closely tied to its stress-reducing properties. When stress levels are reduced, it often leads to better sleep quality and duration.

It achieves this by normalizing cortisol levels, the body’s primary stress hormone. This hormone is known to influence sleep patterns. By modulating cortisol, ashwagandha can create a more conducive environment for restful sleep.

Additionally, its potential anxiolytic effects might also play a role in promoting a more relaxed state, further aiding in the improvement of sleep quality. This makes this herb an increasingly popular natural alternative for those seeking to enhance their sleep without relying on pharmaceutical sleep aids. [2],[3]​​.

Ashwagandha’s role in supporting immune health is anchored in its anti-inflammatory and antioxidant properties. These properties are crucial because they help the body combat oxidative stress, a key factor in many chronic diseases and immune system challenges.

Specifically, the bioactive compounds in ashwagandha, such as withanolides, have been observed to modulate the immune system. They potentially do this by impacting the activity of natural killer cells, which are a part of the body’s innate immune response, and by reducing markers of inflammation like C-reactive protein.

This makes this herbal remedy a potentially valuable supplement for those looking to support their immune health, especially in contexts where chronic stress is a contributing factor. Regular intake of ashwagandha as part of a balanced diet and lifestyle could, therefore, play a role in maintaining a robust immune system.​​ [4].

Ashwagandha’s potential benefits for physical performance are rooted in its adaptogenic properties, which can enhance the body’s ability to cope with stress and fatigue. Specifically, studies have shown that ashwagandha supplementation can improve cardio-respiratory endurance, which is crucial for athletes involved in endurance sports.

Additionally, it may aid in muscle strength and recovery, making it beneficial for those engaged in strength training. The herb’s impact on reducing exercise-induced muscle damage and improving recovery time post-exercise has been noted in several studies, suggesting that it can be a useful supplement for both competitive athletes and fitness enthusiasts looking to enhance their physical performance and recovery. [5].

Ashwagandha’s impact on cognitive functions is backed by emerging research suggesting its efficacy in enhancing brain health. This herb has been found to aid in neuroprotection, which is vital in countering cognitive decline. Studies indicate that ashwagandha may improve memory and cognitive processing speed, making it a potentially useful supplement for aging populations and those experiencing mild cognitive impairment.

Additionally, its anxiolytic effects can be beneficial in managing anxiety and depression, conditions that often have a negative impact on cognitive functions.This positions ashwagandha as a valuable herbal supplement for maintaining and improving cognitive health across various life stages. [6].

Ashwagandha’s potential influence on sexual health, particularly in male fertility, is an area of growing interest. Clinical studies have indicated that ashwagandha supplementation can lead to an increase in testosterone levels and improvement in sperm quality, including sperm count and motility.

These changes are particularly significant for those dealing with fertility issues. The herb’s adaptogenic properties might also contribute to better sexual health by reducing stress and anxiety, which are known to negatively impact libido and sexual performance. This makes the herb a promising natural supplement for enhancing male reproductive health and overall sexual well-being. [7].

Ashwagandha is available in various forms, including gummies, capsules, liquid drops, and powders. The typical dosage is around 500 mg twice a day. Clinical trials have used standardized extracts containing anywhere from 1.5% to 35% withanolides,[8][9] but many studies do not disclose this information and the optimal amount of withanolides is not yet clear.

However, dosages in most studies have ranged from 120–5,000 mg of a root extract daily. The most effective dose for improving sleep and aiding athletes is suggested to be around 600–1,000 mg daily, divided into two doses [10]​​​​.

Ashwagandha is generally considered safe for short-term use (up to 3 months). Some individuals may experience mild drowsiness, gastrointestinal upset, or sedation. Rare cases of liver toxicity and thyroid dysregulation have been reported, but these are not commonly observed in larger safety studies.

It is crucial for individuals with thyroid disorders, autoimmune diseases, or those who are pregnant or breastfeeding to consult a healthcare provider before using ashwagandha​​​​​​ [11],[12].

Ashwagandha’s role in traditional Ayurvedic medicine and its growing popularity in the modern wellness landscape underscore its potential as a holistic supplement for various health concerns. While promising, it’s important to approach its use with an understanding of its benefits, recommended dosages, and potential side effects, ideally under the guidance of a healthcare professional.

References 

1. Lopresti AL, Smith SJ. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine 2021;28:100434.

2. Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol 2021;264:113276

3. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One 2021;16:e0257843.

4. Tharakan A, Shukla H, Benny IR, Tharakan M, George L, Koshy S. Immunomodulatory Effect of Withania somnifera(Ashwagandha) Extract-A Randomized, Double-Blind, Placebo Controlled Trial with an Open Label Extension on Healthy Participants. J Clin Med. 2021 Aug 18;10(16):3644. doi: 10.3390/jcm10163644. PMID: 34441940; PMCID: PMC8397213.

5. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.

6. Xing D, Yoo C, Gonzalez D, Jenkins V, Nottingham K, Dickerson B, Leonard M, Ko J, Faries M, Kephart W, Purpura M, Jäger R, Sowinski R, Rasmussen CJ, Kreider RB. Effects of Acute Ashwagandha Ingestion on Cognitive Function. Int J Environ Res Public Health. 2022 Sep 20;19(19):11852. doi: 10.3390/ijerph191911852. PMID: 36231152; PMCID: PMC9565281.

7. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741. PMID: 35873404; PMCID: PMC9297375.

8. Cooley K, Szczurko O, Perri D, Mills EJ, Bernhardt B, Zhou Q, Seely DNaturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One.(2009 Aug 31)

9. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre AClinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot StudyEvid Based Complement Alternat Med.(2013)

10. Ashwagandha benefits, dosage, and side effects. Retrieved from https://examine.com/supplements/ashwagandha/

11. Lubarska M, Hałasiński P, Hryhorowicz S, Mahadea DS, Łykowska-Szuber L, et al. Liver Dangers of Herbal Products: A Case Report of Ashwagandha-Induced Liver Injury. Int J Environ Res Public Health 2023;20.

12. Tandon N, Yadav SS. Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. J Ethnopharmacol 2020;255:112768.