Ashwagandha, an adaptogenic herb, has been used for centuries
in traditional medicine to combat stress and anxiety. Modern research suggests
that it may help manage these conditions by regulating cortisol levels, the
stress hormone. Studies indicate that ashwagandha supplementation can lead to
significant reductions in anxiety symptoms and perceived stress levels,
promoting a sense of calmness and well-being.
What is
ashwagandha?
Ashwagandha,
also known as Withania somnifera,
has a rich history rooted in traditional Ayurvedic medicine,
where it has been used for over 3,000 years.1 Originating in India, its name translates to
"smell of the horse," alluding to its distinct aroma and potential to
impart the strength and vitality of a stallion.2
Revered
as a Rasayana, a rejuvenating tonic, ashwagandha is classified as an adaptogen.1-3 This means it helps the body
adapt to stress by supporting its natural stress response system, promoting
balance and resilience.3 It is used to address a wide range of health
concerns, including stress and anxiety, where its calming properties help to
reduce cortisol levels and promote a sense of tranquility.1
It is believed to enhance memory,
focus, and overall cognitive performance, as well as improve sleep quality and
reduce insomnia. Ashwagandha is thought to boost the immune system and enhance
the body's defense against illness, probably through its effects on cortisol
levels.1
By 2024, this plant's popularity has
spread far beyond India, gaining recognition as a valuable natural remedy for
stress management, anxiety relief, and overall well-being in complementary and
alternative medicine systems worldwide.2
Ashwagandha and stress: What does the
science say?
Several studies have highlighted the
potential benefits of this plant for stress and anxiety management.
Chandrasekhar et al. (2012)4 found
that ashwagandha significantly reduced perceived stress and cortisol levels in
chronically stressed adults, alongside improvements in sleep and well-being.
Similarly, Pandit et al. (2024)5 observed significant reductions in chronic stress
and improved hypothalamic-pituitary-adrenal (HPA) axis function, known to be
affected by long-term stress.
Salve et al. (2019)6 focused specifically on anxiety and stress, demonstrating
that ashwagandha effectively reduced anxiety symptoms and cortisol levels.
Interestingly, Chengappa et al. (2013)7 extended
these findings to individuals with bipolar disorder, where ashwagandha also
decreased stress and anxiety while improving cognitive function.
Can ashwagandha help with anxiety and
depression?
Research suggests that ashwagandha
may hold promise as a natural approach to managing depression. While the exact
mechanisms are still being investigated, studies indicate that ashwagandha may
influence serotonin and dopamine levels, key neurotransmitters involved in mood
regulation.1
Additionally, its potential anti-inflammatory effects may be relevant,
as inflammation is increasingly recognized as a contributing factor to
depression.1 Studies
in bipolar disorder and anxiety provide evidence that ashwagandha may be a
valuable tool in managing mood disorders.7
Furthermore,
research has shown that ashwagandha has potential consequences in depression
management by mimicking the effect of anti-depressive and anxiolytic drugs,
suggesting that it may improve stress resilience and cognitive function, both
of which are crucial for mental well-being.8
While
these findings are encouraging, it's important to note that research on
ashwagandha for depression is still in its early stages compared to
conventional treatments like antidepressants and psychotherapy.
It's
important to consult a physician before using ashwagandha. It should be
considered a complementary approach, not a replacement for conventional
treatments.
Ashwagandha and physical health:
Immune system, inflammation, and more
Ashwagandha
has been linked to improved immune function. A 2021 study explored its
potential in healthy adults.9 The group receiving ashwagandha showed a significant
increase in key immune system components, including immunoglobulins (IgA, IgM,
IgG), cytokines (IFN-γ, IL4), and various types of immune
cells (T cells, B cells, and natural killer cells).9 In contrast, the placebo group
experienced a decrease in immune cell numbers. 9
Those
who continued taking ashwagandha experienced further improvements. Importantly,
no adverse side effects were reported throughout the study. 9
These
findings suggest that ashwagandha extract can effectively modulate both the
innate and adaptive immune systems, leading to a stronger immune response.9
Ashwagandha for
athletic performance
Withania somnifera has shown promising results in improving athletic
performance in several studies. Wankhede et al. (2015)10 found that combining
ashwagandha supplementation with resistance training led to significant
increases in muscle strength and size in healthy young men compared to a
placebo group.
Similarly, Ziegenfuss et al. (2018)11 demonstrated that ashwagandha enhanced
muscle strength and size gains in men engaged in resistance training. Shenoy et
al. (2012)12 examined the impact of ashwagandha on
cardiorespiratory endurance in elite cyclists and found significant
improvements in VO2 max and time to exhaustion, suggesting enhanced endurance
capacity.
These
findings suggest that ashwagandha can help maximize strength gains, improve
endurance, and speed up muscle recovery, allowing for more frequent and intense
training.
As a
natural supplement, ashwagandha offers a safe and potentially effective
alternative to synthetic performance enhancers. While further research is
needed to elucidate the mechanisms behind these effects fully, ashwagandha
appears to be a valuable tool for athletes and fitness enthusiasts seeking to
optimize their performance.
Safety and side effects
Ashwagandha
is generally safe for short-term use (up to 3 months) at appropriate dosages.2 However, potential side effects
include mild gastrointestinal issues, drowsiness, and rare allergic reactions.2
It is
not recommended during pregnancy or breastfeeding, and caution is advised for
those with thyroid disorders or autoimmune diseases, as it may interact with
some of the medications.2
In
general, healthcare professionals should obtain a thorough patient history,
provide individualized recommendations, monitor for side effects, and stay
informed on the latest research and safety information.2
Content
Source : https://www.news-medical.net/health