Conozca la Ashwagandha y sus sorprendentes beneficios

Learn about Ashwagandha and its amazing benefits

Popularized in many countries under its Sanskrit name Ashwagandha, which literally means “horse aroma,” it is one of the most widely used herbs in Ayurveda, the ancestral medicine of India, for the treatment of various diseases. 

In Ayurveda, Ashwagandha is considered Rasãyana (from the Sanskrit ayana = path; rasa = essence, or also a certain mineral), meaning that it is a compound that promotes longevity as an adaptogenic and invigorating tonic, both physically and mentally.

Let us remember that adaptogens or adaptogenic substances are used in traditional medicine to balance physiological processes and promote homeostasis.  That is, if you have hypothyroidism problems, it will help you reach normal levels, but if you have Hashimoto's syndrome, where the thyroid goes up and down, it will also help you. 

Think of an adaptogen as a substance that, when it enters your body, will seek balance.

You probably know some adaptogens: besides Ashwagandha, other plants such as astragalus, goji berries, cordyceps mushroom, licorice, Rhodiola rosea, tulsi or holy basil and turmeric are adaptogens.

Properties

As its scientific name indicates, Withonia somnifera has sedative properties of the plant, but its use in traditional Indian medicine is similar to that given to Ginseng in China.  That is, it is an adaptogen that improves resistance to stress and significantly strengthens the immune system.

But let's see what other benefits have been found in this plant.

Anxiolytic and anti-stress

Precisely because of its adaptogenic properties, Ashwagandha is enjoying a boom as a natural remedy to reduce stress and decrease anxiety. This is most likely due to its ability to help reduce cortisol levels, a hormone produced by the adrenal glands in response to stress.

 

Improves sports performance

According to studies, Ashwagandha can help increase maximum oxygen consumption (VO 2 max) and increase strength levels in combination with specific training.

One study found that participants in the experiment showed an increase in speed and strength in their physical performance. Another study observed an increase in muscle power, along with a lower percentage of body fat and a reduction in cholesterol levels when Ashwagandha was consumed. Some participants also noticed improved sleep quality, although this latest study did not compare Ashwagandha consumption to a placebo.

 

It would promote fertility and testosterone in men; sexual function in women

Several studies show that among the benefits of Ashwagandha are improved fertility in healthy men and those with oligospermia (low sperm count).

Not only men benefit from Ashwagandha, women can improve their sexual function.  Ashwagandha consumption resulted in significant improvements in arousal, lubrication, orgasm, and satisfaction, according to the participants themselves. It also significantly improved the number of successful sexual encounters and improved distress metrics around their sex life and sexuality. ( source )

Nootropic Effect

Among its components, the phytochemicals withanidolides and Withanone stand out, which contribute to improving brain function, increasing memory and facilitating learning. Likewise, in people with cognitive impairment, improvement was perceived in their attention, reaction time and performance in cognitive tests thanks to Ashwagandha. ( source )

Another study found that Ashwagandha significantly improved participants' attention span, attention span, and immediate and general memory on a series of tests.

Anti-inflammatory

Steroidal lactones withaferin A have been shown to affect some inflammatory signaling pathways in the body such as nuclear factor Kappa B (NH-kB) which is a mediator of inflammatory responses.  Likewise, Ashwagandha promotes the decrease of C-reactive protein levels in plasma (acute phase protein of hepatic origin that increases after the secretion of interleukin 6 by macrophages and T cells).

Powerful antioxidant

Antioxidants are synthesized or natural compounds that can prevent or delay some types of cell damage caused by free radicals. ( source )

Precisely because of its antioxidant action, studies are currently being conducted focusing on the effects of Ashwagandha against the hepatocellular carcinoma cell line. ( source )

Improves thyroid function in people with hypothyroidism

A study published in 2017 by the National Library of Medicine, USA, indicated that Eight weeks of treatment with Ashwagandha significantly improved serum TSH (p < 0.001), T3 (p = 0.0031), and T4 (p = 0.0096) levels compared to placebo. Ashwagandha treatment effectively normalized serum thyroid indices over the 8-week treatment period significantly (temporal effects: TSH [p < 0.001], T3 [p < 0.001], and T4 [p < 0.001]). Four subjects (8%) (Ashwagandha: 1[4%]; Placebo: 3[12%]) out of 50 reported few mild and temporal adverse effects during this study .

Improves adrenal function

The two adrenal glands are located directly above each of the kidneys and are responsible for producing three hormones when we experience stress: cortisol, aldosterone and adrenaline. A person suffering from adrenal fatigue would not be producing any of these hormones properly.

Different adrenal gland disorders result in varying degrees of deficiency or excess of cortisol, aldosterone and androgens, depending on the enzyme(s) affected and the degree of quantitative or functional enzyme deficiency. Withania somnifera (WS), commonly known as Ashwagandha, is a medicinal plant that has been used for centuries in Ayurvedic medicine and preclinical studies have shown that WS increases circulating cortisol levels and improves insulin sensitivity.

The National Library of Medicine in the USA reports a study in which a patient with adrenal hyperplasia followed a treatment for 6 months after which she showed a significant biochemical improvement, accompanied by a reduction in hair loss.

You have to reduce high sugar levels

The same steroidal lactone wheyhaferin A present in Ashwagandha is believed to provide potent anti-diabetic activity and may stimulate cells to absorb more glucose from the bloodstream. ( source )

Similarly, in 24 experiments it was determined that treatment with Ashwagandha significantly reduced blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids and markers of oxidative stress. ( source )

Improves sleep quality

Ashwagandha, as its scientific name Withania Somnifera indicates, has been used in traditional Indian medicine to help with sleep, and may work in two ways: by directly influencing sleep and by reducing stress, which indirectly benefits sleep.

A study published in 2019 tested 600 mg of Ashwagandha root for 10 weeks and identified significant improvements in several sleep markers via a sensor that tracks rest time, sleep patterns, and more.

 

If you are going to consume Ashwagandha what you should keep in mind

  1. Dosage, possible side effects and presentations

Let us remember that each person is different and consequently, their nutritional and medicinal requirements are unique.

You should know that there is no standard dosage for Ashwagandha extract supplements.

Studies that have looked at different uses of Ashwagandha extract doses range from 125 mg to 5 g, often divided into 2-4 doses per day (Mahdi, 2009).

Consult your doctor or health care professional about your intentions to use Ashwagandha and start with 1/3 or half of the normal dose of 500 mg 1 or 2 times a day, and gradually increase to see how your body responds.  Typically, results will begin to be experienced after 6-8 weeks of taking it.

Some side effects:

Small clinical trials on Ashwagandha sometimes show very mild side effects, such as nasal congestion (rhinitis), cough and cold, constipation, appetite changes, and drowsiness ( source ).

  1. Those who should abstain or exercise great caution
  • Ashwagandha is not recommended for pregnant or lactating women as some experiments suggest that it may cause abortion. There is not enough information on the effect of Ashwagandha on breast milk, but as a precaution, it is best to avoid it.
  • For people with diabetes: Because people with diabetes often take medications to lower blood sugar, adding Ashwagandha could cause blood sugar levels to drop too low unexpectedly, so it is important to consult with your doctor before starting to take Ashwagandha.
  • For people with hypertension: As with diabetics, because they are taking medications to lower blood pressure, adding Ashwagandha could lower blood pressure too much, so it is advisable to consult with your doctor before you want to start using this supplement.
  • People with autoimmune diseases: Although it is highly recommended to take Ashwagandha to strengthen the immune system, people with autoimmune diseases such as multiple sclerosis, systemic lupus erythematosus and rheumatoid arthritis should not benefit (MedlinePlus, 2020) since this Ayurvedic herb can worsen autoimmune symptoms.

 

Last recommendation:

Make sure of the origin of the Ashwagandha you are going to consume.  Research each company's certifications, testing practices, and product standards. In particular, you should check that the Ashwagandha is free of heavy metals, such as arsenic, cadmium, lead, and mercury, as exposure to these metals can cause damage to the liver, kidneys, central nervous system, immune system, and reproductive system.

If you are interested in incorporating Ashwagandha into your daily supplementation routine, here are some links that may help you, if you are located in Latin America:

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