Ashwaganda

Stress, anxiety, and impaired sleep have become increasingly prevalent in modern societies, affecting overall well-being.

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb that has been widely used in Ayurvedic practices for centuries.

It is considered one of the most important herbs in traditional Indian medicine due to its numerous health benefits.

Often referred to as an adaptogen, Ashwagandha is believed to help the body adapt to stress and promote overall well-being. With its rich history and promising therapeutic properties, Ashwagandha has gained significant attention in the modern wellness world. In this article, we will explore the key features, potential benefits, and scientific evidence surrounding this remarkable herb.

The beneficial effects of Ashwagandha are attributed to its diverse bioactive compounds, including alkaloids, withanolides, and flavonoids, which contribute to its adaptogenic properties. Ashwagandha interacts with various physiological systems in the body to promote balance and support overall health.

Several studies have explored the effects of Ashwagandha on cognitive functions, stress levels, sleep quality, and safety.

In a a double-blind, randomized, placebo-controlled indian clinical trial from 2023 [1], Ashwagandha root extract sustained-release capsules (Ashwagandha SR) were administered to stressed subjects over a period of 90 days.

The study found that Ashwagandha SR significantly improved recall memory and reduced the error rate in recalling patterns. Additionally, participants in the Ashwagandha SR group exhibited lower stress levels, improved psychological well-being, and better sleep quality compared to the placebo group. The treatment was well-tolerated with no reported adverse events.

Analogously, another randomized, double-blind, placebo-controlled trial, Ashwagandha root extract was investigated for its stress-relieving effects.

This specific study was published from researched across Thane, India, and Mumbai, in 2019, and showed a significant reduction in perceived stress scores among participants receiving Ashwagandha extract compared to the placebo. Serum cortisol levels, a marker of stress, also decreased in the Ashwagandha groups. Moreover, participants reported improved sleep quality with Ashwagandha supplementation.

Looking at the overall supporting data, another 2022 systematic review from C. Akhgarjand [3] and meta-analysis of randomized clinical trials, has brought up to my attention how Ashwagandha supplementation was found to significantly reduce anxiety and stress levels compared to the placebo.

Said analysis also revealed a favorable dose-response relationship, suggesting the effectiveness of Ashwagandha supplementation in reducing anxiety and stress.

Diving further into the effects of AE on sleep, another sweeping and broadly reaching 2021 review from the School of Medical Sciences of Universiti Sains Malaysia, taking from five randomized controlled trials and totalling 400 participants, found that Ashwagandha extract has a net beneficial effect on improving sleep in adults[4].

The extract showed a small but significant impact on overall sleep, with more pronounced effects observed in individuals with insomnia, higher dosage levels, and longer treatment durations. This last detail typifies the pharmacokinetics of Ashwagandha, particularly, in opposition with most pharmaceutical sleep-aids, which elicit a buildup of tolerance (thus, less treatment effectiveness) over-time.

Ashwagandha extract also improved mental alertness on rising and reduced anxiety levels without serious side effects being reported.

In terms of safety, Ashwagandha root extract consumption in healthy adults over a 8-week period, found no untoward effects or abnormal changes in vital signs, hematological parameters, serum biochemistry, or thyroid function[5].

Ashwagandha can be deemed safe for consumption for such a timelength, while extended use over many years warrants, in my opinion, a basic monitoring of general health and hormonal markers through blood panels.

In conclusion, the collective evidence from these studies highlights the potential of Ashwagandha in reducing stress, anxiety, and improving cognitive function, sleep quality, and overall well-being.

Further research is warranted to establish the clinical efficacy and optimal dosage of Ashwagandha for different populations and health conditions.

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1. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344. doi: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.

2. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

3. Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.

4. 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 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.

5. Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021 Mar;57:102642. doi: 10.1016/j.ctim.2020.102642. Epub 2020 Dec 15. PMID: 33338583.