Ashwagandha, also known as "Withania somnifera", is a plant that has been used in Ayurvedic medicine for centuries. You may be wondering what makes this plant so special and how it works. In traditional medicine, it is attributed numerous health benefits. However, which of these can be substantiated by clinical studies? In this article, we will show you everything you need to know about Ashwagandha.
What is Ashwagandha?
Ashwagandha is an adaptogenic herb that belongs to the nightshade family (Solanaceae). Adaptogens are substances that help the body 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 Ashwagandha 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, giving the plant the occasional name "thorse root" in German.
Another designation, "sleep berry", as well as the scientific name "Withania somnifera," derived from "somnifer," meaning sleep-inducing, point to the sleep-promoting properties of the plant.
Additionally, Ashwagandha is also referred to as winter cherry and Indian ginseng , highlighting the diversity and breadth of its application and appreciation.
Where does Ashwagandha occur?
Originally, the winter cherry is 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?
The sleep berry interacts with the neurotransmitter system and the stress pathways in the brain by modulating the cortisol levels, which can lead to a reduction in stress and anxiety. Studies have shown that Ashwagandha can improve brain function, reduce stress, and contribute to the treatment of anxiety disorders.
Psychological Effects of Ashwagandha
Specifically related to mental health, clinical studies have shown a reduction of stress symptoms and anxiety . These effects are partly attributed to the plant's ability to lower cortisol levels, a stress hormone.
How exactly does Ashwagandha 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 brain, playing a key role in regulating neuronal excitability. Simply put, GABA helps to calm the brain by slowing down the activity of neurons.A sufficient GABA level is important for relaxation, sleep, and stress management.
Did you know?
A chamomile tea in the evening helps with relaxation and falling asleep. But why does chamomile have a calming effect? The answer is most likely hidden in an ingredient of chamomile, apigenin. This molecule can cross the blood-brain barrier and also acts on the GABA receptors in the brain. Additionally, the flavonoid plays a role in the NAD metabolism and has anti-inflammatory effects by downregulating IL-6. More about this in our apigenin article.
The connection between Ashwagandha and GABA
Ashwagandha contains compounds, that can influence activity in the GABAergic system, which is 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 could help calm the nervous system and promote relaxation by indirectly increasing GABA activity.
How does Ashwagandha work through GABA?
There are various theories:
- Increased GABA availability: Ashwagandha may increase the amount of available GABA in the brain or slow its reuptake, enhancing the calming effects of GABA.
- Modulation of GABA receptors: Some compounds in the plant may bind directly to GABA receptors and activate them, similar to GABA itself, leading to an increased inhibitory effect in the brain.
Practical implications
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 larger meta-study.
Less stress – better sleep?
Sleeping is essential for our health, just like sufficient exercise and healthy eating. During our rest phase, dozens of processes occur unnoticed – waste products are transported out of our brain, hormone axes are recalibrated, and the experiences of the day are processed emotionally. Those who want to know more about sleep should take a closer look at Matthew Walker's book on sleep.
One of the disruptors of sleep is stress. Elevated cortisol levels make it difficult for us to find restful sleep. This can be okay and even natural for a while (when we are newly in love, the excitement and cortisol keep us from sleeping), but if our cortisol levels are permanently elevated, it can be harmful to us. Here, ashwagandha can help. A large meta-analysis examined how the plant affects our sleep. It was able to significantly improve sleep quality, especially in people suffering from so-called insomnia. The researchers suspect that ashwagandha can improve sleep due to its GABA-like effect. For this reason, Ashwagandha is also included in QNIGHT , a specially developed product for nighttime relaxation.
Ashwagandha and neurodegenerative diseases (Alzheimer's/Parkinson's)
Neurodegenerative diseases such as Alzheimer's and Parkinson's are characterized by the progressive loss of neurons in the brain, leading to memory loss, cognitive impairments, and motor disorders. Research suggests that Ashwagandha has several properties that may be useful in combating these diseases:
- Neuroprotection: The sleep berry contains bioactive compounds such as Withanolides, which may have neuroprotective effects.These compounds help protect neurons from the harmful 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, supporting the protection of neurons and the improvement of cognitive function. Dopamine Regulation: In Parkinson's disease, dopamine production is impaired, leading to motor symptoms. The sleep berry may play a supportive role by stabilizing dopamine levels and protecting dopaminergic neurons from damage.
Ashwagandha and Blood Sugar
In addition to its potential neuroprotective effects, Ashwagandha is also attributed with a regulating effect on blood sugar levels:
- Improvement of Insulin Sensitivity: Ashwagandha may improve insulin sensitivity, thereby helping to regulate blood sugar levels more effectively. This is particularly useful for individuals with insulin resistance or type 2 diabetes.
- Reduction of Glucose Levels: Some studies have shown that taking Ashwagandha extract can lead to a significant reduction in blood sugar levels in diabetics as well as in healthy individuals.
- Stress reduction and metabolic effects: Since stress can negatively affect blood sugar levels, the stress-reducing effect of Ashwagandha indirectly helps stabilize blood sugar. Additionally, the adaptogenic effect of the herb can support overall metabolic health.
Did you know?
Another natural molecule that both reduces glucose spikes and improves insulin resistance isBerberine. Its mechanism of action is similar to the medication Metformin and could also positively affect longevity through the AMPK pathway – at least animal studies suggest so.Together with Vitamin C and phospholipids, the otherwise poor bioavailability and thus the absorption of berberine can be increased. You can find more about this in our berberine-article.
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 effects before increasing it.
What side effects can occur from Ashwagandha?
Ashwagandha is generally well tolerated, but like any supplement, side effects can occur, including:
- Gastrointestinal discomfort
- Drowsiness
- Headaches
- Allergic reactions
Side effects
The above are the most common side effects. In individuals with certain pre-existing conditions or those taking specific medications, further specific interactions may occur.
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 connections between the intake of Ashwagandha and liver damage. It is important to note that such cases are rare and often require further research to establish clear cause-and-effect relationships.
- Case reports and studies: There are some case reports in which individuals developed liver damage after taking Ashwagandha supplements. These reports suggest that Ashwagandha or contaminants in the product could 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 attributed to several factors, including overdose, individual sensitivity, interactions with other medications or supplements, or the use of lower quality products that may contain impurities.
And what about the thyroid?
The thyroid, also referred to as the "conductor of metabolism," is a small organ located around our thyroid cartilage in the 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 in various ways:
- Regulation of thyroid hormone production: Ashwagandha can stimulate the thyroid, leading to an increased production of thyroid hormones. This is particularly relevant for individuals with a underactive thyroid (hypothyroidism), where the thyroid does not produce enough hormones.
- Adaptation to stress: Ashwagandha is known for its adaptogenic properties, d.h., it helps the body adapt to stress. Since stress can impair thyroid function by disrupting the production of thyroid-stimulating hormone (TSH) by the pituitary gland, Ashwagandha's ability to reduce stress can indirectly support healthy thyroid function.
- Balance of T4 to T3: There is evidence that Ashwagandha can not only influence the overall production of thyroid hormones but also help 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 individuals with hypothyroidism (underactive thyroid). For example, one study found that taking Ashwagandha extract over a certain period led to significant improvements in thyroid hormone levels (TSH, T3, and T4) in individuals with hypothyroidism.Caution is advised if you are already taking thyroid hormones. It is best to consult your treating physician.
In summary, Ashwagandha can be a valuable addition for those looking to improve their overall well-being due to its various 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.
