What we'll talk about
Ashwagandha is a relatively undemanding herb found mainly in warm and dry regions of Europe, Asia and Africa. It belongs to adaptogens, plants whose phytonutrients have the ability to regulate metabolism in stressful conditions. In traditional Indian medicine, it has always been used as a life-giving agent and tonic. Ashwagandha has been shown to improve sexual function in healthy women and reduce menopausal symptoms. In Ayurveda, it is one of the primary herbs used to improve sleep.
It can also help prevent diabetes through its ability to lower blood glucose and insulin levels. It reduces excessive cortisol, which manifests itself especially in the afternoon, making it impossible to calm down and fall asleep at night. High doses may cause irritation, nausea, etc., and it is therefore good to monitor one’s own body reaction.
Introduction to Ashwagandha
Ashwagandha's Geographic Origin
Ashwagandha belongs to adaptogens, plants whose phytonutrients have the ability to regulate metabolism in stressful conditions – they can stimulate immunity and increase the level of stress tolerated without consequences – its effect is therefore hormetic.
Like tomatoes, potatoes, or even goji, it belongs to withanolides plants and is a relatively undemanding herb found mainly in warm and dry regions of Europe, Asia and Africa. It probably originally comes from India, Pakistan and Sri Lanka, but this cannot be determined with certainty, as it has been spread around the world since BC.
Traditional Uses
In traditional Indian medicine, it has always been used as a life-giving agent and tonic, and its traditional orientation towards “bala”, which means strength in Sanskrit, or the translation of the word Ashwagandha, which means “horse smell” and refers to its strength (and also for the smell of course).
Traditionally, powder from the ground root was used, but also its red-orange fruits.
Active Substances in Ashwagandha
Main Active Substances
The main active substances include alkaloids, steroid lactones, saponins, amino acids, vitamins and minerals.
Specifically worth noting:
- Withanols – withanolides and withaferins, especially Withaferin A, which is probably responsible for its adaptogenic properties.
- Glycine, alanine, proline, tryptophan, cystine
- Iron
Withanols: The Key Compound
The amount of withanols, responsible for ashwagandha’s ability to stimulate immunity, fight cancer, and protect the nervous system and much more, is the highest in Ashwagandha of any withanolides plant.
The number of healing effects and direct effects of withanolides and Ashwagandha in general is truly astounding, and they often operate on the principle of optimization in the body – a single factor of health can be stimulated or suppressed as needed to achieve balance.
Ashwagandha's Effects on Health
Mood and Emotional Health
This corresponds to the traditional use of ashwagandha. In addition, we now know that its anti-stress potential lies precisely in its hormetic action, and above all in its ability to reduce cortisol. And not a little, but up to 30%
Cognitive Performance
Ashwagandha is particularly effective in improving memory – both short- and long-term, and it also helps to improve expressive skills. Ashwagandha’s effect on relaxation is behind the improvement of memory, because when a person is relaxed, learning and memorization are working more efficiently.
Hormonal Benefits
Ashwagandha increases testosterone levels while reducing follicle-stimulating hormone and cortisol, leading to improved sperm quality and increased fertility.
Sexual Health
Ashwagandha has been shown to improve sexual function in healthy women, but it also reduces menopausal symptoms and improves the quality of life for women in transition.
Sports Performance
Ashwagandha has its application not only in the field of health, but also in the field of sports performance.
Several studies have been conducted that agree that Ashwagandha helps increase strength, performance, anaerobic capacity, promotes muscle mass gains and overall adaptation to training as well as reducing cortisol and the effects of stress in general.
In all cases, its effects were observed directly on people under the influence of heavy training and often under the influence of stress.
It is also interesting that the increase in strength was also observed in untrained people, or after a longer training break. Ashwagandha also promotes the burning of adipose tissue.
Diabetes Prevention
Ashwagandha may help prevent diabetes through its ability to lower blood glucose and insulin levels, and according to animal studies, it also protects pancreatic cells.
Blood Pressure Regulation
Ashwagandha lowers blood pressure, possibly as a result of lowering cortisol in some cases.
Sleep Improvement
The effect on sleep occurs not only as a result of the reduction of cortisol and the possibility to calm down and relax in the evening, but probably also through the activation of GABA pathways.
In Ayurveda, Ashwagandha has always been one of the primary herbs used to improve sleep.
Immune System Strengthening
Thanks to its hormetic action, Ashwagandha provokes immunity and thereby gradually supports its strengthening.
Above all, it leads to the activation of NK cells, which are responsible for an early immune response – they eliminate foreign substances, bacteria, viruses, etc., before they start to have any effect
Who Should Consider Using Ashwagandha?
Ashwagandha is a natural adaptogen and tonic that is worth trying for everyone, but it is of great importance to anyone who needs:
- Reduce excessive cortisol, which manifests itself especially in the afternoon, making it impossible to calm down and fall asleep in the evening.
- Overall, to alleviate the effects of stress, he has problems with depressive and anxiety episodes and needs to reverse the resulting decline in cognitive performance.
- Improve your sports performance through a surge of new strength, motivation and have less problems with regeneration and immunity.
- Find a natural defense booster (both mental and physical), increase libido and vitality.
Usage and Dosage
Powder, Extract, and Tincture Usage
Powder
If you do decide to use Ashwagandha in the form of a powder from the root, the effective dose is 5 g per day, which you just need to dissolve in water.
Doses of 10 g were also tested, but here there is a higher risk of a negative reaction. Although the upper recommended limit is not set, high doses may cause irritation, nausea, etc., and it is therefore good to monitor one’s own body reaction.
Extract
Most extracts available are standardized to 4-5% withanolides, this is the benchmark you should use when choosing.
The effective dose of the concentrate ranges from 300-600 mg per day and must be taken for at least one month.
Tincture
It is used in the amount of 1 drop per 1 kg of body weight.
Negative Effects and Contraindications
Ashwagandha can induce a sedative effect (you can experience large drop in cortisol in the morning, so it will be hard to get up more than usual) and, like other adaptogens, can cause unwanted irritability or anxiety. At such a moment, it is necessary to work with the dose or replace it with another adaptogen.
Since it affects neurotransmitter levels, you should consider supplementing with it if you are taking any antidepressants. Their effect could increase undesirably.
Ashwagandha can stimulate the thyroid gland. Therefore, if you suffer from its (mainly) increased function, you should discuss its use with your doctor.
Ashwagandha has an overall unpleasant smell and taste, and for some it may be unpleasant to consume it in its whole form. However, this can be conveniently bypassed by supplementing the extract in capsules.
Personal Ashwagandha Recommendation
If you want to, you can use basically whichever ashwagandha supplement, just stick with recommendations mentioned before.
I personally using Naturalife Labs – organic Ashwagandha – 1 tablet after training and 1 tab before bed. The advantage of this variant of Ashwagandha is that it is supplemented with black pepper extract, which increases its bioavailability. The manufacturer recommends taking 3 capsules per day, which would give you a dose in excess of 1000 mg of Ashwagandha extract. But such a dose may no longer be pleasant or even necessary for everyone.
Naturalife Labs organic Ashwagandha is suitable for:
- To reduce excessive levels of cortisol – take 1-2 tablets in the evening before going to bed, but rather start with a lower dose so that you are able to get up in the morning.
- To increase energy and resistance to stress – take 1-2 tablets in the morning or mid-morning
- To improve sports performance – take 1-2 tablets before training.