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 proven with 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 plant's root has traditionally been 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, which occasionally gives 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 sleep-promoting properties of the plant.
In addition, ashwagandha is also referred to as winter cherry and Indian ginseng , which underlines the diversity and breadth of their application and appreciation.
Where is ashwagandha found?
The winter cherry originally occurs 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 sleepberry interacts with the neurotransmitter system and 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 help treat anxiety disorders.
Psychological effects of ashwagandha
Specifically related to mental health, clinical studies have shown a reduction in stress symptoms and anxiety . These effects are attributed in part to the plant's ability to reduce 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 have to take a closer look at another neurotransmitter. GABA (gamma-aminobutyric acid)
What is GABA?
GABA is an important inhibitory neurotransmitter in the brain that plays a key role in regulating neuronal excitability. Simply put, GABA helps calm the brain by slowing the activity of neurons. Adequate GABA levels 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 an ingredient in chamomile, the apigenin. This molecule can enter the brain via the blood-brain barrier and also acts on the GABA receptors. In addition, the flavonoid plays a role in the NAD metabolism and has an anti-inflammatory effect through the downregulation of 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, i.e. 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?
Various theories exist here:
- Increase 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 and activate GABA receptors, similar to GABA itself, leading to an enhanced inhibitory effect in the brain.
Practical implications
Ashwagandha's potential ability 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 feeling of relaxation.
Ashwagandha can improve sleep quality, according to a larger meta-study.
Less stress – better sleep?
Sleeping is fundamentally important for our health, as is sufficient exercise and healthy eating. During our rest phase, dozens of processes take place unnoticed - the waste products are removed from our brain, the hormonal axes are recalibrated and the experiences of the day are processed emotionally. If you want to know more about sleep, you should take a closer look at Matthew Walker's book about sleep.
One of the disruptors of sleep is Stress. Cortisone levels that are too high make it difficult for us to get restful sleep. This can be okay and even natural for a while (when we are newly in love, the excitement and the cortisol make it difficult for us to sleep), but if our cortisol levels are permanently elevated, this can be harmful to us. Ashwagandha can help here. A large meta-analysis examined how the plant affects our sleep. It was able to significantly improve the quality of sleep, especially in people who suffer from so-called insomia. The researchers suspect that ashwagandha can improve sleep through its GABA-like effect. For this reason, ashwagandha is also contained 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 impairment and motor disorders. Research suggests that ashwagandha has several properties that may be useful in combating these conditions:
- Neuroprotection: The sleepberry contains bioactive compounds such as Withanolides, which can 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, helping to protect neurons and improve cognitive function.
- Dopamine regulation: In Parkinson's disease, dopamine production is impaired, leading to motor symptoms. Sleepberry 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 particularly 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 healthy individuals.
- Stress reduction and metabolic effects: Since stress can negatively affect blood sugar levels, the stress-reducing effect of ashwagandha indirectly helps to stabilize blood sugar. Additionally, the herb's adaptogenic effects can support overall metabolic health.
Did you know?
Another natural molecule that both reduces glucose peaks and improves insulin resistance is Berberine. In its mode of action, it is similar to the drug metformin and could also have a positive effect on longevity via the AMPK pathway - at least that's what the animal studies suggest. Together with Vitamin C and phospholipids, the otherwise poor bioavailability and thus the absorption < can be reduced t17>increase berberine. You can find out more about this in our Berberine article.
Together with berberine, carnosine forms the Sugar Stabilizer Kit from MoleQlar through its influence on sugar metabolism.
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 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 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 serious side effects, there are scattered reports of possible links between ashwagandha intake 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 where people 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 contaminants.
And what about the thyroid?
The thyroid, 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), which influence our metabolism. Studies have shown that ashwagandha can affect the thyroid in several ways:
- Regulation of thyroid hormone production: Ashwagandha can stimulate the thyroid, which can lead to increased production of thyroid hormones. This is particularly relevant for people with an underactive thyroid (hypothyroidism), in which the thyroid does not produce enough hormones.
- Adaptation to stress: Ashwagandha is known for its adaptogenic properties, i.e.H, it helps the body adapt to stress. Because stress can impair thyroid function by disrupting the pituitary gland's production of thyroid-stimulating hormone (TSH), 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 influence the overall production of thyroid hormones, but may also help maintain a healthy balance between thyroxine (T4 ) and triiodothyronine (T3) to promote. T3 is the active form of the hormone, and the conversion of T4 to T3 is an important step in metabolic health
Research results:
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 resulted in 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's best to ask your treating doctor.
In summary, Ashwagandha can be a valuable supplement for those looking to improve their overall well-being due to its multiple health benefits and adaptogenic properties. However, it is important to consider the quality of ashwagandha products and practice responsible dosing when using them. Further research will help understand and utilize ashwagandha's full potential.
