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 said to have numerous health benefits. But which of these can be proven with clinical studies? In this article, we will show you everything you need to know about Ashwagandha.
What is Ashwagandha?
Ashwagandha is a adaptogenic herb, which belongs to the nightshade family (Solanaceae). Adaptogens are substances that help the body to adapt to adapt to stress and manage it. The root of the plant has been 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“, what Horse means with "Gandhi“, which for Odor This reflects the characteristic smell of the roots, which is reminiscent of horses, which sometimes gives the plant the name “horseroot“ brings in.
Another term, “Indian ginseng“, as well as the scientific name “Withania somnifera”, derived from “somnifer”, which means sleep-inducing, indicate the sleep-promoting properties of the plant.
In addition, Ashwagandha is also used as winter cherry and Indian ginseng which underlines the diversity and breadth of their application and appreciation.
Where does Ashwagandha come from?
The winter cherry originally comes from 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 Indian berry interacts with the neurotransmitter system and stress pathways in the brain by reducing modulates cortisol levels, which can lead to a reduction in stress and anxiety. Studies have shown that Ashwagandha can improve brain function, reduce stress, and help treat anxiety disorders.
Psychological Effects of Ashwagandha
Specifically related to mental health, clinical studies have shown Reduction of 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 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 neurotransmitters in the brain, which plays a key role in regulating neuronal excitability. Simply put, GABA helps calm the brain by slowing down the activity of neurons. Adequate levels of GABA are important for relaxation, sleep, and stress management.
Did you know?
A chamomile tea in the evening to relax helps you fall asleep. But why does chamomile have a calming effect? The answer is most likely hidden in one of the ingredients of chamomile, the apigeninThis molecule can cross the blood-brain barrier into the brain and also acts on the GABA receptors. In addition, the flavonoid a role in NADmetabolism and has an anti-inflammatory effect by downregulating IL-6. Read more in our apigenin-Article.
The connection between Ashwagandha and GABA
Ashwagandha contains compounds which can influence the 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 could help calm the nervous system and promote relaxation by indirectly increasing GABA activity.
How does Ashwagandha work via GABA?
There are various theories here:
- increasing 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 ingredients in the plant may bind directly to GABA receptors and activate them, similar to GABA itself, leading to an enhanced inhibitory effect in the brain.
Practical implications
The potential ability of Ashwagandha to modulate GABA activity may explain why it is often used as 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 feeling of relaxation.
According to a large meta-study, Ashwagandha can improve sleep quality.
Less stress – better sleep?
Sleep is fundamentally important for our health, just like sufficient exercise and healthy eating. During our rest 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 emotionally processedIf you want to know more about sleep, you should Take a closer look at Matthew Walker's book on sleep.
One of the disruptive factors of sleep is stressHigh cortisol levels make it difficult for us to get a good night's sleep. This can be fine and even natural for a while (when we're newly in love, the excitement and cortisol mean we can hardly sleep), but if our cortisol levels are permanently elevated, it can be harmful to us. This is where Ashwagandha can help.In a large meta-analysis It was investigated 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, through its GABA-like effect can improve sleep. For this reason, Ashwagandha is also QNIGHT included, 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 caused by the characterized by progressive loss of neurons in the brain, leading to memory loss, cognitive impairment and motor disorders. Research suggests that Ashwagandha has several properties that may be useful in combating these conditions:
- neuroprotection: The Indian ginseng contains bioactive compounds such as Withanolidesthat may have neuroprotective effects. These compounds help protect neurons from the harmful effects of oxidative stress and inflammationthat 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, helping to protect neurons and improve cognitive function.
- dopamine regulation: In Parkinson's disease, dopamine production is impaired, leading to motor symptoms. Indian ginseng may play a supportive role by stabilizing dopamine levels and protecting dopaminergic neurons from damage.
Ashwagandha and blood sugar
In addition to the 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 regulate blood sugar levels more effectively. This is especially useful for people 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, Ashwagandha's stress-reducing effects indirectly help stabilize blood sugar. Additionally, the herb's adaptogenic effects may support overall metabolic health.
Did you know?
Another natural molecule that has both Glucose peaks are reduced, as well as insulin resistance improved, is berberine.Its mode of action is similar to the drug Metformin and could also be administered via the AMPK pathway have a positive effect on longevity – 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. You can find out 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 effect before increasing it.
What side effects can occur with Ashwagandha?
Ashwagandha is generally well tolerated, but as with any supplement, side effects may occur, including:
- gastrointestinal complaints
- sleepiness
- Headache
- Allergic reactions
side effects
The above are the most common side effects. Other specific interactions may occur in people with certain medical 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 serious side effects, there are 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 where people have developed liver damage after taking Ashwagandha supplements. These reports suggest that Ashwagandha or contaminants in the product may be the cause. However, such cases are relatively rare compared to the wide 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 contaminants.
And what about the thyroid?
The thyroid gland, also known 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)that affect our metabolism. Studies have shown that Ashwagandha can affect the thyroid in several ways:
- regulation of thyroid hormone production: Ashwagandha can stimulate the thyroid gland, which may lead to increased production of thyroid hormones.This is particularly relevant for people with a underactive thyroid (hypothyroidism)in which the thyroid does not produce enough hormones.
- adaptation to stress: Ashwagandha is known for its adaptogenic properties, meaning it helps the body adapt to stress. Since stress can affect thyroid function by increasing 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 can not only affect the overall production of thyroid hormones, but can also help maintain 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 results:
Some studies have shown positive effects of ashwagandha on thyroid function, especially 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 doctor.
In conclusion, due to its wide range of health benefits and adaptogenic properties, Ashwagandha can be a valuable supplement for those looking to improve their overall well-being. However, it is important to consider the quality of Ashwagandha products and practice responsible dosing when using them. Further research will help to understand and utilize the full potential of Ashwagandha.
