The Adaptogenic Abilities of Ashwagandha for Human Health

by | Sep 24, 2024 | Ashwagandha, Botanicals, Recent Articles

Written by Taylor Woosley, Science Writer.  Ashwagandha has gained popularity in recent years for its potential to support a healthy stress response, improve mood and physical performance, and aid in overall health.

ashwagandha - botanicalsAshwagandha, or Withania somnifera, is a potent herb with deep roots in Ayurvedic medicine. Originating from the arid regions of India, ashwagandha is a small shrub with yellow flowers and red berries. The roots and berries are primarily used for their medicinal properties. Its name, derived from the Sanskrit words ‘ashwa’ (horse) and ‘gandha’ (smell), reflects its strong odor and the belief that it imparts the strength and vigor of a horse.

In Ayurvedic medicine, ashwagandha root is highly regarded for its adaptogenic qualities. Adaptogens help the body cope with stress, improve energy levels, and promote overall well-being. Ashwagandha has gained popularity in recent years for its potential to support a healthy stress response, improve mood and physical performance, and aid in overall health.

Ashwagandha and Stress Management

Ashwagandha is renowned for its ability to promote wellness and improve various aspects of human health, particularly in stress management. Research on ashwagandha has demonstrated its potential in reducing stress and anxiety. For instance, a randomized, double-blind, placebo-controlled trial found that participants who took ashwagandha extract experienced significant reductions in stress and anxiety levels compared to those who received a placebo1.

The herb’s active compounds, known as withanolides, play a crucial role in this process. These compounds regulate the body’s stress response system by interacting with neurotransmitters such as gamma-aminobutyric acid (GABA), which calms the nervous system and promotes relaxation2. Additionally, ashwagandha evidence suggests that it can lower cortisol levels, further aiding in stress reduction3.

Ashwagandha and Mental Health

Scientific studies have extensively explored ashwagandha’s impact on mental health, revealing compelling evidence of its benefits for various conditions. One notable benefit is its potential to alleviate symptoms of depression. Studies have shown that ashwagandha can reduce feelings of sadness, hopelessness, and fatigue while improving overall mood and well-being4.

Ashwagandha also shows promise in managing anxiety disorders. Research indicates that it can help reduce anxiety levels and improve symptoms of generalized anxiety disorder5. Additionally, ashwagandha may enhance cognitive function by improving memory, attention, and information processing speed, making it beneficial for individuals experiencing cognitive decline or those seeking to boost mental performance6.

The mechanisms behind ashwagandha’s mental health benefits include its ability to modulate the activity of neurotransmitters such as serotonin, dopamine, and GABA, which are crucial for regulating mood and anxiety7. Ashwagandha’s anti-inflammatory and antioxidant properties may also contribute to its positive effects on mental well-being.

Ashwagandha and Physical Performance

Ashwagandha has garnered attention for its potential to enhance physical performance. Numerous studies suggest that ashwagandha may positively impact athletic performance, muscle strength, endurance, and recovery.

Studies conducted on healthy untrained participants revealed that ashwagandha extract might enhance physical performance by improving aerobic capacity, increasing muscle mass, and reducing exercise-induced muscle damage8.

Ashwagandha has also been studied for its role in endurance and recovery. Research suggests that the herb may enhance cardiovascular function and increase oxygen utilization, thereby improving endurance9. Additionally, ashwagandha has been found to reduce exercise-induced muscle damage and inflammation, promoting faster recovery, and reducing post-exercise fatigue10.

Ashwagandha for Hormonal Balance & Male Infertility

Ashwagandha has gained popularity for its potential to support hormonal balance in both men and women. Scientific findings highlight its impact on testosterone levels, male fertility and sexual health, and hormonal balance in women.

Research on ashwagandha suggests that it may boost testosterone levels in men. Results of a randomized, double-blind, placebo-controlled study found that men who took ashwagandha for eight weeks experienced a significant increase in serum testosterone levels compared to a placebo group11.

In addition to its effects on testosterone, ashwagandha shows promise in promoting male fertility and sexual health. A study published in Dose-Response found that ashwagandha supplementation improved semen quality, sperm concentration, and motility in healthy men, indicating a positive impact on male reproductive health12.

For women, ashwagandha has been studied for its potential benefits in balancing hormones. A randomized, double-blind, placebo-controlled study published in The Journal of Psychopharmacology investigated the effects of ashwagandha on stress and hormones in women. The results showed that ashwagandha supplementation led to a significant reduction in stress levels and improvements in estradiol concentrations, suggesting that ashwagandha may help regulate hormonal imbalances in women13.

Posted September 24, 2024.

Taylor Woosley studied biology at Purdue University before becoming a 2016 graduate of Columbia College Chicago with a major in Writing. She currently resides in Glen Ellyn, IL.

References:

  1. Majeed M, Nagabhushanam K, Mundkur L. A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. Medicine (Baltimore). Oct 13 2023;102(41):e35521. doi:10.1097/md.0000000000035521
  2. Murthy SV, Fathima SN, Mote R. Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro – In Vivo Experimental Models. Prev Nutr Food Sci. Mar 31 2022;27(1):108-120. doi:10.3746/pnf.2022.27.1.108
  3. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159×19666210712151556
  4. Paul S, Chakraborty S, Anand U, et al. Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie. Nov 2021;143:112175. doi:10.1016/j.biopha.2021.112175
  5. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9)
  6. Malík M, Tlustoš P. Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers. Plants (Basel). Mar 18 2023;12(6)doi:10.3390/plants12061364
  7. Park CW, Hong KB, Suh HJ, Ahn Y. Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Journal of food and drug analysis. Jun 15 2023;31(2):278-288. doi:10.38212/2224-6614.3456
  8. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. Feb 11 2021;6(1)doi:10.3390/jfmk6010020
  9. Verma N, Gupta SK, Patil S, Tiwari S, Mishra AK. Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO (2max) in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. F1000Res. 2023;12:335. doi:10.12688/f1000research.130932.2
  10. Guo S, Rezaei MJ. The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance. Front Nutr. 2024;11:1439294. doi:10.3389/fnut.2024.1439294
  11. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. Jul 2022;5(4):e741. doi:10.1002/hsr2.741
  12. Munir N, Mahmood Z, Shahid M, et al. Withania somnifera Chemical Constituents’ In Vitro Antioxidant Potential and Their Response on Spermatozoa Parameters. Dose Response. Jan-Mar 2022;20(1):15593258221074936. doi:10.1177/15593258221074936
  13. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. Journal of psychopharmacology (Oxford, England). Nov 2023;37(11):1091-1104. doi:10.1177/02698811231200023