Ashwagandha, also known as "Withania somnifera", is a plant that has been used in Ayurvedic medicine for centuries. You may wonder what makes this plant so special and how it works. In traditional medicine, it is said to have numerous health benefits. But which of these can be backed up by clinical studies? In this article, we'll show you everything you need to know about ashwagandha.
What is ashwagandha
Ashwagandha is a adaptogenic herbthat belongs to the nightshade family (Solanaceae). Adaptogens are substances that help the body to adapt to stress and cope with it. The root of the plant is traditionally used to treat a variety of ailments, from stress and anxiety to insomnia and inflammation.
Where does the name come from
The name "Ashwagandha", derived from Sanskrit, combines "ashwa", which means horse , with "gandha", which stands for smell . This reflects the characteristic smell of the roots, which is reminiscent of horses, occasionally earning the plant the name "horse root" in German.
Another name, "sleepberry", as well as the scientific name "Withania somnifera", derived from "somnifer", which means sleep-inducing, indicate the plant's sleep-promoting properties.
In addition, ashwagandha is also referred to as winter cherry and Indian ginseng which emphasizes the diversity and breadth of its use and appreciation.
Where is ashwagandha found
The winter cherry is originally found in India, the Middle East and parts of Africa . Due to its popularity as a medicinal plant, it is now cultivated worldwide.
How does ashwagandha work
Sleepberry interacts with the neurotransmitter system and stress pathways in the brain by modulating cortisol levels, which may lead to a reduction in stress and anxiety. Studies have shown that Ashwagandha can improve brain function, reduce stress and help treat anxiety disorders.
Mental effects of ashwagandha
Specifically related to mental health, clinical studies have shown a reduction in stress symptoms and anxiety . These effects are partly attributed to the plant's ability to lower levels of cortisol, a stress hormone.
How exactly does ashwagandha manage to reduce stress and anxiety in the body? To get closer to this question, we need to take a closer look at another neurotransmitter. GABA (gamma-aminobutyric acid)
What is GABA
GABA is an important inhibitory neurotransmitter in the brainthat plays a key role in regulating neuronal excitability. Simply put, GABA helps to calm the brain by slowing down the activity of neurons. Adequate GABA levels are important for relaxation, sleep and stress management.
Did you know
A camomile tea in the evening to relax helps you fall asleep. But why does chamomile, of all things, have a calming effect? The answer is most likely hidden in an ingredient in chamomile, apigenin. This molecule can enter the brain via the blood-brain barrier, where it also acts on the GABA receptors. In addition, the flavonoid plays a role in NADmetabolism and has an anti-inflammatory effect by downregulating IL-6. Find out more in our Apigeninarticle.
The relationship between ashwagandha and GABA
Ashwagandha contains compounds that may influence activity in the GABAergic system, the part of the nervous system that uses GABA as a neurotransmitter. Some research suggests that the plant may enhance the effects of GABA in the brain, similar to GABA itself or other substances that activate GABA receptors. This means that ashwagandha may help to calm the nervous system and promote relaxation by indirectly increasing GABA activity.
How does ashwagandha work via GABA?
There are various theories about this:
- Increasing GABA availability: Ashwagandha could increase the amount of available GABA in the brain or slow down its reuptake, enhancing the sedative effects of GABA.
- Modulation of GABA receptors: Some ingredients in the plant may directly bind to and activate GABA receptors, similar to GABA itself, leading to an enhanced inhibitory effect in the brain.
Practical effects
The potential ability of ashwagandha to modulate GABA activity may explain why it is often used as a natural remedy for anxiety, stress and sleep disorders. By promoting a GABA-like effect, the Ayurvedic plant could help calm the nervous system and promote a sense of relaxation.
Ashwagandha may improve sleep quality, according to a major meta-study.
Less stress - better sleep?
Sleep is fundamentally important for our health, just like sufficient exercise and healthy eating. During our resting phase, dozens of processes take place unnoticed - the waste products are removed from our brain, the hormone axes are recalibrated and the experiences of the day are processed emotionally. Anyone who wants to know more about sleep should take a closer look at Matthew Walker's book on sleep.
One of the disruptive factors of sleep is stress. Excessively high cortisone levels make it difficult for us to find restful sleep. This can be fine and even natural for a while (when we are newly in love, the excitement, and the cortisol, also makes it hard for us to sleep), but if our cortisol levels are permanently elevated, this can be harmful to us. This is where ashwagandha can help. A large meta-analysis examined how the plant affects our sleep. It was able to significantly improve the quality of sleep, especially in people suffering from so-called insomnia. The researchers suspect that ashwagandha can improve sleep through its GABA-like effect. For this reason, ashwagandha is also included in QNIGHT , a specially developed product for night-time relaxation.
Ashwagandha and neurodegenerative diseases (Alzheimer's/Parkinson's)
Neurodegenerative diseases such as Alzheimer's and Parkinson's are characterized by progressive loss of neurons in the brain, leading to memory loss, cognitive impairment and motor dysfunction. Research suggests that ashwagandha has several properties that may be useful in combating these conditions:
- Neuroprotection: The sleeping berry contains bioactive compounds such as Withanolides, which may have neuroprotective effects. These compounds help protect neurons from the damaging effects of oxidative stress and inflammation, which can contribute to neurodegenerative diseases.
- Reduction of beta-amyloid plaques: In Alzheimer's disease, beta-amyloid plaques play a central role in the degeneration of neurons. Studies have shown that ashwagandha can reduce the formation of these plaques and break down existing plaques, which helps to protect neurons and improve cognitive function.
- Dopamine regulation: In Parkinson's disease, dopamine production is impaired, leading to motor symptoms. Sleepberry could play a supportive role by stabilizing dopamine levels and protecting dopaminergic neurons from damage.
Ashwagandha and blood glucose
In addition to its potential neuroprotective effects, ashwagandha is also said to have a regulating effect on blood sugar levels:
- Improving insulin sensitivity: Ashwagandha can improve insulin sensitivity and thus help to regulate blood sugar levels more effectively. This is particularly useful for people with insulin resistance or type 2 diabetes.
- Reduction of glucose levels: Some studies have shown that the intake of ashwagandha extract can lead to a significant reduction in blood glucose levels in diabetics as well as in healthy individuals.
- Stress reduction and metabolic effects: As stress can have a negative impact on blood sugar levels, the stress-reducing effect of ashwagandha indirectly helps to stabilize blood sugar. In addition, the adaptogenic effect of the herb can support general metabolic health.
Did you know
Another natural molecule that both reduces glucose spikes and improves insulin resistance is berberine. It is similar in its mode of action to the drug metformin and could also have a positive effect on longevity via the AMPK pathway - at least that is what the animal studies suggest. Together with vitamin C and phospholipids, the otherwise poor bioavailability and thus the absorption of berberine can be increased. You can find out more about this in our Berberinearticle.
What dosages of ashwagandha?
The dosage of ashwagandha can vary, typical dosages in studies range from 300 mg to 500 mg extract daily, divided into two doses. It is important to start with a lower dose and observe the effect before increasing it.
What side effects can occur from ashwagandha?
Ashwagandha is generally well tolerated, but as with any supplement, side effects can occur, including:
- Magen-Darm-Beschwerden
- Schläfrigkeit
- Kopfschmerzen
- Allergic reactions
Nebenwirkungen
The above are the most common side effects. Other specific interactions may occur in people with certain pre-existing conditions or who are taking certain medications.
Ashwagandha and liver damage Although ashwagandha is considered safe in traditional use and many studies have reported positive effects without severe side effects, there are isolated reports of possible links between taking ashwagandha and liver damage. It is important to note that such cases are rare and often require further research to establish clear cause-effect relationships. - Case reports and studies : There are some case reports in which individuals have developed liver damage after taking ashwagandha supplements. These reports suggest that ashwagandha or impurities in the product may be the cause. However, such cases are relatively rare compared to the widespread use of ashwagandha.
- Possible explanations : Possible liver damage from ashwagandha could be due to several factors, including overdose, individual sensitivity, interactions with other medications or supplements, or the use of poor quality products that may contain impurities.
And what about the thyroid gland?
The thyroid gland, also known as the "conductor of metabolism", is a small organ located around the thyroid cartilage in our neck. This gland produces various hormones (mainly the thyroid hormones, called T3 and T4) , which influence our metabolism. Studies have shown that ashwagandha can affect the thyroid gland in various ways:
- Regulation of thyroid hormone production : Ashwagandha can stimulate the thyroid gland, which can lead to increased production of thyroid hormones. This is particularly relevant for people with an underactive thyroid gland (hypothyroidism) , where the thyroid gland does not produce enough hormones.
- Adapting to stress : Ashwagandha is known for its adaptogenic properties, d.h helping the body to adapt to stress. Since stress can affect thyroid function by interfering with the production of thyroid-stimulating hormone ( TSH) by the pituitary gland, ashwagandha's ability to reduce stress may indirectly support healthy thyroid function.
- Balance of T4 to T3 : There is evidence that ashwagandha may not only influence the overall production of thyroid hormones, but may also help to promote a healthy balance between thyroxine (T4) and triiodothyronine (T3) T3 is the active form of the hormone, and the conversion of T4 to T3 is an important step for metabolic health
Research findings:
Some studies have shown positive effects of ashwagandha on thyroid function, particularly in people with hypothyroidism (underactive thyroid). For example, one study showed that taking ashwagandha extract over a period of time led to significant improvements in thyroid hormone levels (TSH, T3 and T4) in people with hypothyroidism. Caution is advised if you are already taking thyroid hormones. It is best to ask your treating doctor.
In summary, ashwagandha can be a valuable supplement for those looking to improve their overall wellbeing due to its multiple health benefits and adaptogenic properties. However, it is important to consider the quality of ashwagandha products and to practice responsible dosing when using it. Further research will help to understand and utilize the full potential of ashwagandha.
