Ashwagandha is native to places with plenty of sun, so you'll find it in the Middle East, India, Indonesia, Africa, and the Mediterranean. (Supported by botanical data: Wikipedia) For thousands of years, people in these regions have known it for its ability to boost the immune system and support the hormonal system. (hormonal, and anti-inflammatory properties: PMCFrontiers)
If you visit an Ayurvedic doctor, they will likely recommend ashwagandha, regardless of your specific issues.
The life of a Western person is filled with stress that we no longer seem to know how to avoid. We are constantly flooded with information and feel we need to react to it all the time. We constantly check our phones, afraid of missing out. This constant activity increases the amount of stress hormones in the body and weakens the function of the parasympathetic nervous system. As a result, the processes of regeneration, rest, and healing are slowed down. This is why the immune system no longer responds quickly enough, inflammatory processes develop, and we age faster.
Ancient cultures already discovered that certain herbs can help regenerate the immune system and prevent inflammation. We call these adaptogens (PMCMDPI). They help the body adapt more easily to new conditions, including physical, mental, and psychological strain and illness.
The important active compounds in ashwagandha are steroidal alkaloids, lactones, and withanolides. (PMCFrontiers) The most potent are withanolides VITAFERIN A and VITAFERIN D. However, for optimal effect, they require the other ingredients that ashwagandha contains, as they work in a synergy that is much more powerful than the main active ingredients alone.
In India, they say that ashwagandha is the king of medicinal herbs, and shatavari is their queen. For thousands of years, they have found that ashwagandha significantly improves mental and physical well-being. They used it for exhaustion and to help with recovery from illness. They credit it with reducing inflammation, easing cramps, and having rejuvenating powers. People from the upper classes regularly used it for regeneration, to improve vitality, and to promote longevity.
This is not surprising, as modern science also demonstrates the beneficial effects of ashwagandha on restlessness, hyperactivity, and stress, as well as on improving memory. (A study on this was conducted by Dr. Lopresti and colleagues in 2019.)
Research on ashwagandha has also been conducted regarding its effect on body weight in people who are subject to chronic stress. An eight-week study conducted in 2017 by Dr. Choudhary, Bhattacharyya, and Joshi found good results regarding reduced stress levels, food cravings, and serum cortisol. Feelings of happiness, body weight, and body mass index were all improved. All 52 participants tolerated the treatment well, with no side effects.
The STAR study on recreational athletes also showed improvements in upper and lower body strength and endurance. The study was conducted over 12 weeks with 38 participants.
The beneficial effect of ashwagandha has also been found to increase muscle mass during endurance training. (HealthlineFrontiers) The research was done on people who had no prior experience with this type of training. The primary goal was muscle strength, while secondary goals were muscle volume and body composition. Recovery was also faster, as measurements of creatine kinase showed less exercise-induced damage. Testosterone levels were also elevated, and body fat was reduced. (Wankhede et al., 2015).
The effect of ashwagandha on thyroid function was studied in 2018 by Dr. Sharma, Basu, and Singh. The goal of the study was to determine the safety and effect of ashwagandha extract on 50 people with subclinical hypothyroidism. They were divided into two groups. One group received 600 mg of withania extract, and the other received a placebo and starch. The group that received withania had statistically significant improvements in serum TSH, T3, and T4 hormone parameters compared to the placebo group. Four people reported mild and temporary side effects, three of whom were in the placebo group.
One of the greatest fears of our time is memory loss. The population is aging, and a decline in cognitive abilities is expected.
Ashwagandha has been shown to help regenerate nerves. (PMCMDPI) Its neuromodulatory effect has been proven in animals and in vitro on human cells. It increases antioxidant defense while simultaneously increasing the activity of proteins responsible for the growth, differentiation, and communication of nerve cells. Ashwagandha regulates neurotrophic factors, cytoskeletal elements, adhesion molecules, and synaptic proteins. We also expect the results of research on the neuromodulatory effects of withania in Parkinson's and Alzheimer's diseases.
In a study on its effect on cognitive abilities, ashwagandha showed good results in improving memory. After just 8 weeks of a randomized, double-blind study, it improved the cognitive abilities of the people who received it. Those who received a placebo did not show improvement. The study observed the effect on short-term and long-term memory and the ability to perform tasks that require sustained attention. People who received ashwagandha (300 mg daily) showed a significant improvement, as well as in the speed of information processing and executive functions, which are the conductors of all cognitive abilities. This study was conducted by Dr. Choudhary, Bhattacharyya, and Bose in 2017.
In the future, we expect more research on the effect of ashwagandha on sexuality, anti-tumor activity, blood counts, and more.
The use of ashwagandha is very simple. We mainly use the root. After the growing season, when the plant sheds its ripened fruit, the root is dug up, cleaned, and dried. The ground root powder is stored in a tightly sealed container and used at a rate of 3 to 6 grams per day. It is best to divide it into two or three doses. (WikipediaHealthline)
The taste of ashwagandha is sweet and bitter, and it has a strong smell. That's how it got its name: ashwagandha translates to "the one that smells like a horse." It is said that ashwagandha gives you vitality and sexual energy like a horse. Many people don't like this taste, so it's easiest to consume it mixed with milk, cream, or a plant-based milk. Adding a little honey and cocoa, maybe some vanilla or cardamom, makes this drink attractive and even more healing.
You won't feel the positive effects of ashwagandha after the first day. It will take a little persistence. But after a few weeks, it will be very clear that you've done something good for yourself. It is ideal to consume this wonderful superfood for at least 3 months or more.
Ashwagandha mixes perfectly into fruit smoothies, protein shakes, and even raw desserts.
There are many options; the important thing is to consume it every day.
Marija Kočevar
Main source: "Goodbye Tiredness" by Sanja Lončar 2024
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