Ashwagandha is a central herb within Ayurvedic medicine, it is known by many names, often referred to as "Rasayana", "Withania Somnifera" in Latin and sometimes as the "Indian Ginseng". Ashwagandha has been used for thousands of years in traditional ayurvedic medicine dating back to the ancient Indian subcontinent. The name "Rasayana" in Sanskrit translates to rejuvenation, indicative of the herbs blissful healing properties. In modern times we have also discovered its adaptogenic (Natural rejuvenating substance) and nootropic (Cognitive enhancing substance) properties, through its various effects on the human body. Some notable effects include Cortisol regulation (Stress reduction), mood regulation and several calming properties to name a few.
The origin of Ashwagandha
The herb originates from the Indian subcontinent and can be found throughout India, Pakistan, Africa and some parts of Southeast Asia. The term Ashwagandha can be roughly translated into "horse's smell", in ancient times it was believed to provide horse like power. Traditionally it has been used to promote strength and youthfulness and vitality. In modern times the herbal supplement has gained a lot of traction for the mentioned properties, most recently in western societies. As the world continues to see a global decline in testosterone levels, the focus on alternative medicine and supplements catering to these needs have risen.
Unlike many other herbal supplements ashwagandha root extract (Withania Somnifera) has been studied extensively in human studies. In general, these studies have been quite detailed, with clinical trial designs like Placebo-controlled, double blind and crossover studies. Trial methods like these furthermore increase the accuracy and reliability of the results and conclusions.
With ashwagandha we have historical evidence that suggests its benefits and now we have several modern studies backings its effects. In this article we will discover ashwagandha benefits for men and women, we will also review the studies conducted and address results as well as some potential concerns.
The composition of Ashwagandha
The composition of Ashwagandha is complex and is comprised of several different types of active components. Research suggest that the benefits provided are due to these active substances and the effects they have on our body. Modern research with extensive evidence suggests that there are 4 groups of primary bioactive components:
Primary Bioactive components
- Withanolides: Naturally found in the roots of the plant, which is why our product is extracted mainly from the roots. Scientific evidence about withanoloides shows: Anti-inflammatory and Anti-tumor properties, they have also been shown to have immunomodulatory properties.
- Alkaloids: Alkaloids are one of the key active substances in the plant, they are known to have a positive influence on the central nervous system. Alkaloids enhance the activity of GABA receptors, which boosts GABAs relaxing effect on the brain. In turn this helps reduce stress, anxiety symptoms and in general improves mood and all this without the sedative effects of some GABA enhancers.
- Saponins: Saponins also contribute to ashwagandhas adaptogenic effects. Research suggests that saponins are also unique in the way that they have been shown to reduce stress and cholesterol levels.
- Flavonoids: Similarily to the above-mentioned substances, flavonoids are also considered adaptogens. Research suggests that they also help with regulating modulating neurotransmitters like serotonin and dopamine. Adequate regulation of these neurotransmitters is very beneficial for the human body.
Nutrients in Ashwagandha
Other than these bioactive substances, Ashwagandha supplementation also provides a variety of other important nutrients:
Minerals in Ashwagandha
In addition to these complex bioactive substances, Ashwagandha extract is also a rich source of iron. Iron is a crucial mineral for the body’s blood system and is important to prevent anemia. Ashwagandha supplementation is therefore an especially good choice for those who eat less iron rich food (meats), as it contributes to the daily iron requirement.
Potassium: Ashwagandha also provides some potassium, mostly found in the root of the plant. Potassium is an essential mineral which aids in a lot of vital functions like, fluid balance, muscle contraction as well as regulating blood pressure. The presence of potassium in the plant contributes to its cardioprotective properties.
Calcium: is yet another mineral found in ashwagandha extract, particularly in its roots. While the supplement isn't considered an especially rich source of calcium, it still contributes to the daily dose required. Especially in cases where other sources of calcium are a no-go, getting some from supplements is always good.
Amino Acids in Ashwagandha
Ashwagandha supplements also contain amino acids as well. These are the building blocks of proteins which are essential for the body function. Amino acids are divided into two groups based on whether our bodies can synthesize them:
- Non-essential: These are synthesized naturally by our bodies and therefore are considered less "essential". These are not necessarily less important than the essential ones, but they’re less emphasized due to the internal production.
- Essential: Amino acids that are essential cannot be produced in the body and therefore need to derive from our diets. Meat, poultry and dairy products are notorious for being rich in these amino acids, people who avoid these products (Vegans/Vegetarians) may find it challenging to meet the needs through just plant based options.
Some of the amino acids that are found in the ashwagandha extract are: Tryptophan, Alanine, Proline, Tyrosine and Glutamic acid. These amino acids collectively contribute to many of the therapeutic effects of ashwagandha. For instance, tryptophane, plays a critical role in serotonin production, which again is involved in the therapeutic mood regulation of the herb.
Health benefits of Ashwagandha
As we have established the "Indian ginseng" has been used for centuries because of its tremendous health benefits. We have also broken-down which nutrients, and bioactive compounds provide these therapeutic effects of ashwagandha extract. The benefits of ashwagandha are wide-ranging and has influence on many parts of our body. Let's now take a closer look into the health benefits provided.
- Antioxidative Properties: Many medicinal herbal supplements are known to provide antioxidative effects and the "Indian ginseng" is no exception. The antioxidative benefits of ashwagandha are a key factor in its ability to improve vitality and health. The reduction of oxidative stress that the herb provides have been shown to be particularly beneficial for the brain. This reduction in oxidative stress protects against neurodegenerative conditions like Alzheimer’s and Parkinson’s.
- Anticancer, Anti-Inflammatory, and Cytotoxic Activity: In a study conducted in 2018, research suggests that ashwagandha exhibits cytotoxic (Cell killing) effect against two different cancer types/lines (Liver HEPG-2 & Breast MCF-7). It was reported that "withania somnifera" effectively regulates the levels of inflammatory cytokines and inhibited the cancer cells growth.
- Cardioprotective Activity: "Withania somnifera" supplementation has been shown to have cardioprotective features. A study conducted on rats with myocardial ischemia, showed that administration of the herbal supplement ashwagandha increased production of AMPK (Cardioprotective enzyme). Furthermore histopathological studies have noted that administration of ashwagandha has reduced the damage caused by cardiac ischemia.
Hormonal and vitality effects and benefits
Alternative medicine and herbal supplements are generally known to promote hormonal balance as well as positively influence vitality. This is also where the benefits of ashwagandha extract seems to excel the most. The herb is classified as an adaptogen, meaning that it helps body adapt to stress and anxiety as well as helping the body restore balance. In addition to these vitality effects, the ashwagandha root extract also provides several hormonal benefits.
Hormonal benefits
Ashwagandha is widely known for its ability to reduce cortisol, which is the body’s primary stress hormone. Cortisol is produced in large amounts particularly when our bodies undergo chronic stress. By reducing cortisol Withania somnifera mitigates stress as well as anxiety symptoms. This in turn promotes a healthy hormonal environment and reduces the negative effects of chronic stress.
Let's now look at some specific hormonal benefits for both men and women.
Male Benefits: It’s impossible to explore ashwagandha benefits for men and leave out what many consider the most "important" male hormone, testosterone. It’s no secret that the ashwagandha root extract is known to boost testosterone levels in men. In fact, a very comprehensive study was conducted in 2019 over 16 weeks, which showed that men who took the supplement had a 14,7% increase in testosterone and 18% in DHEA (testosterone precursor). Let's not understate this impressive feat. As we know testosterone levels decrease gradually as you age, and we are seeing a global decline in testosterone levels the past few decades. An increase in testosterone levels will typically cause an increase in muscle mass and strength as well as decreased body fat and several other benefits.
Female Benefits: Ashwagandhas hormonal benefits being limited to men is a very common misconception about the herbal extract. In fact it has several applications through its properties which improves female health issues. For instance, hypothyroidism has become an increasingly prevalent disease and is gradually becoming more recognized globally. It is well known that it is considerably more prevalent in females than men. Research suggests that ashwagandha use can increases the production of the circulating thyroid hormone concentrations of T3 and T4. A study conducted in 2018 concluded that ashwagandha administration could cause significant improvements in TSH, T3 and T4.
Vitality benefits
Ashwagandha is celebrated for its vitality-boosting benefits, whilst many of these benefits coincide with the hormonal ones, they also extend beyond this. Below are some of the most notorious benefits of ashwagandha.
- Increased energy levels
- Improved muscle strength and recovery
- Enhanced sleep quality
- Improved sexual health
- Cognitive functions and Mental health benefits
Major Studies Conducted on Ashwagandha
This is the part where ashwagandha as a herbal supplement stands out, considering how many major studies (human clinical trials) have been conducted. To validate claims regarding medicine and especially supplements, proper experimental research and empirical data needs to be conducted. Furthermore, these studies need to be controlled by different clinical trial designs. In the case of withania somnifera there have been numerous studies conducted, examining and uncovering different claims. Below, we will take a look at the major ones.
Testosterone and male fertility, A "double blind" placebo-controlled study
In 2010 a study was published which examined testosterone levels and male fertility after ashwagandha administration. The study was designed as a; randomized double-blind and placebo-controlled study. The participation pool consisted of 75 infertile males, half which were given placebo and half were given the herbal extract. The results at the end of the trial were truly remarkable as the group taking ashwagandha had a 17% increase in testosterone levels and significant improvements in sperm quality, motility and counts. This is one of many studies that validate the testosterone boost ashwagandha provides.
Body weight management and Chronic stress, A Stress study
Published in the Journal of Evidence-Based Complementary & Alternative Medicine is a study conducted in 2017 exploring ashwagandha's effect on weight management. The aim of the study was to explore the efficacy of the root extract in reducing weight in adults under chronic stress. The trial consisted of 52 chronically stressed adults. The study resulted in the reduction of BMI and weight in all participants. It was also perceived by both participants and scientist a reduction in stress levels, this showed the herbs adaptogenic properties in weight management and stress.
Potential Adverse effects and interactions
While most natural herbal supplements are considered safe for most people in recommended doses, there are some that might experience certain side effects. Though rare, the more common side effects experienced of ashwagandha are:
- Gastrointestinal Issues
- Allergic reactions
- Drowsiness
Other than these generally harmless adverse effects, there have been a few reports of some more considerable ones. It’s important to be aware of them, so that you can take the correct measures if these ever occur, especially if you have prior health issues and or take other medications regularly. In general, it is wise to consult a doctor before supplementation, especially if you are pregnant, breastfeeding, have existing health issues and/or are taking regular medication.
Emotional Numbness
There have been some users that have reported feelings of emotional numbness also known as apathy after prolonged usage. This hasn’t been documented nor confirmed in studies, however it might correlate with the herbs calming and anxiety-reducing properties. We have already established its ability to increase GABA activity, which might contribute to this effect in some rare cases. Current research though, does not support that ashwagandha causes emotional numbness. In fact some studies even portray the extract as an antidepressant implying its benefits within mood stabilization. If you were to experience signs of emotional numbness, reducing the dosage or veening of the supplement for a while can be helpful.
Toxicity of liver (Hepatotoxicity)
Though extremely rare, liver toxicity has been reported in a few cases of ashwagandha usage. The complaintants were using a mixture of several different herbal supplements, including ashwagandha. A study from 2019 took it upon to examine the claims regarding the toxicity. It was concluded that there was no scientific evidence that suggested that ashwagandha was the cause of this liver toxicity. In the few cases that were reported, the complaintaints presented with jaundice and in some cases an elevated ASL/AST (Liver inflammation markers), however the condition ultimately resolved itself without further complications.
Key takeaway
- Ashwagandha is a renowned adaptogenic herb in Ayurvedic medicine, known for promoting stress relief, cognitive enhancement, and vitality.
- Historical Use: Originating from the Indian subcontinent, Ashwagandha has been used for thousands of years to promote strength, vitality, and youthful energy.
- Bioactive Components: Its benefits come from key bioactive substances such as withanolides, alkaloids, saponins, and flavonoids, which offer anti-inflammatory, immune-modulating, and stress-reducing properties.
- Hormonal Benefits: Ashwagandha reduces cortisol, the stress hormone, and enhances hormone balance, including testosterone in men and thyroid hormones in women.
- Vitality Benefits: Ashwagandha promotes increased energy, muscle strength, improved recovery, better sleep quality, and enhanced sexual health for both men and women.
- Testosterone Study: A 2010 placebo-controlled study showed a significant 17% increase in testosterone in infertile men after Ashwagandha supplementation, along with improved sperm quality and fertility.
- Cognitive and Mental Health: Ashwagandha's antioxidant properties help reduce oxidative stress, protecting against neurodegenerative conditions, and enhancing cognitive function and mood regulation.