Ashwagandha Root: Resource Guide
Ashwagandha Root (Withania somnifera): The everyday herbal
What is Ashwagandha (Withania somnifera)?
Ashwagandha is an essential herb in Ayurvedic treatment. Ayurveda is one of India's healthcare systems and one of the oldest medical systems in the world.
Ashwagandha is regarded as a Rasayana in Ayurveda medicine. This implies that it promotes physical and mental youth maintenance.
Some data suggest that the plant may have neuroprotective and anti-inflammatory properties. Numerous medical disorders are rooted in inflammation, and lowering inflammation can shield the body from a range of ailments.
It is important to distinguish between Physalis alkekengi, also known as winter cherry, and ashwagandha, also known as winter cherry.
Ashwagandha root extract has been used as an herbal medicine for thousands of years in the ancient Indian medicinal system known as Ayurveda.
Traditional uses of ashwagandha include treating anxiety, sleeplessness, aging, and other problems that might be made worse by stress. This is because ashwagandha is believed to be an adaptogen—a drug that could strengthen the body's ability to withstand stress. 1. Withanolides, which are regarded as having anti-inflammatory and antioxidant qualities, may also be present in ashwagandha.
Ashwagandha has also been used to help males with infertility and sportsmen perform better. Nevertheless, there is scant scientific evidence to support these and other uses.
Characteristics of Ashwagandha
The ashwagandha plant is a little shrub with oval-shaped leaves and yellow blooms. In warm, tropical climes, it can reach five feet in height; in North America, however, it usually reaches only two to three feet. The plant produces mature, green fruits that resemble little cherry tomatoes. The active ingredients in medicine are found solely in the roots and leaves; the fruit is not used.
Hardy plants like ashwagandha can withstand drought and unfavorable soil. They are widely utilized in traditional Ayurvedic treatments and are commonly grown in arid regions of India. Because of their powerful, earthy scent, the plant is sometimes called "Indian ginseng."
Because of its adaptogenic qualities, ashwagandha helps the body handle stress and anxiety more easily. It is also thought to have immune-stimulating and anti-inflammatory properties. Recently, ashwagandha has become more well-known as a natural supplement for enhancing cognitive performance and lessening depressive symptoms.
Ashwagandha: Benefits And Uses
The following uses of ashwagandha are supported by some evidence:
Anxiety and stress
Ashwagandha may help reduce the symptoms of anxiety. Researchers discovered that when 240 milligrams (mg) of ashwagandha were taken daily as opposed to a placebo, people's stress levels were dramatically lowered (Trusted Source, 2019). Reduced cortisol levels—a hormone linked to stress—were one aspect of this.
According to a reliable source, in 2019, ashwagandha supplements containing 250 mg or 600 mg daily reduced cortisol and self-reported stress levels.
While this research is encouraging, scientists must gather much more information before they suggest the plant as a treatment for anxiety.
Athletic ability
A meta-analysis and systematic review for 2021According to a reliable source, ashwagandha may enhance physical performance. For healthy men and women, in particular, ashwagandha supplements may improve strength, fitness, and recuperation.
The review indicates that those undergoing intense resistance or endurance training may benefit from taking 300–500 mg twice a day, in the morning and right before bed.
Heart wellness
Ashwagandha may be used by certain individuals to improve their heart health, such as:
Reducing hypertension
Reducing elevated cholesterol
Relieving chest pain
Keeping heart disease at bay
Nevertheless, little human research supports these advantages. A review published in 2023 cites several rat studies that suggest ashwagandha may have cardioprotective benefits.
Treatment for Alzheimer's
According to a 2020 review, ashwagandha may have neuroprotective qualities and offer protection against a variety of neurodegenerative illnesses, such as Parkinson's, Alzheimer's, and Huntington's.
A review published in 2021 suggests that ashwagandha and other therapeutic herbs may be able to stop cognitive aging and help restore normal cognitive function. However, it adds that more research is still required.
Cancer Support
Anxiety, weariness, and stress are common in cancer patients. As a potential non-pharmaceutical option for alleviating these symptoms, ashwagandha could be a good choice.
A review published in 2023 suggests that ashwagandha may have anti-cancer effects. However, there is not currently enough research to support its use to prevent or treat cancer.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
2. https://www.ncbi.nlm.nih.gov/books/NBK548536/
3. https://www.nccih.nih.gov/health/ashwagandha
4. https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth
6. https://www.sciencedirect.com/science/article/abs/pii/S0378874119339303
7. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha