Maria Foti
Ashwagandha has been gaining a lot of attention on the news, but also social media such as TikTok, it is said to be able to modulate anxiety and stress, but what is it and is it actually effective?
A herbal shrub whose roots and berries are said to have medicinal properties, Ashwagandha has gained a lot of popularity over the last year.
Also known as Indian ginseng, this plant classed as an adaptogen, has been used in herbal medicine in India for many centuries for its claimed stabilization of physiological processes and has been used to treat conditions such as insomnia.
Research on this plant continues to evolve as scientists around the world study its efficacy, with a recent study supporting the statement that it is effective against anxiety and other stress-related neuropsychiatric disorders.
In a study by Alex B. Speers, a postdoctoral scholar in the neurology department of OHSU School of Medicine who is also a naturopathic doctor, reports that human trials and animal studies of Ashwagandha were collected from sources such as Google Scholar along with other databases and were examined. The findings of this study showed that the leaf and root extracts of this plant demonstrated notable anti-anxiety activity in both the human and the animal studies, but also improved symptoms of insomnia and depression. It is suggested that Ashwagandha improves those symptoms by modulating a distinct stress-response system in the body called the sympathetic-adrenal medullary axis, which triggers the production and release of hormones such as such as epinephrine and norepinephrine that affect stress levels.
Here are a few more science-backed benefits of ashwagandha:
- Lowers Blood Sugar and Fat
A few small clinical studies have shown that Ashwagandha reduces blood glucose levels and triglycerides with one study claiming that Ashwagandha has very similar blood sugar-lowering effects to medications which are prescribed for type 2 diabetes, meaning that it may be a plant-based way of helping those with that type of diabetes.
- Increases strength and muscles
One study done only with male participants, found that when compared to a placebo group, men who took Ashwagandha noticed a significant increase in their muscle strength and size of their chest and arm muscles as well as a substantial reduction of post-workout muscle damage.
- Better focus and memory
A number of small studies that included placebo groups, where cognition tests which measure response time were done, showed that Ashwagandha considerably improves participants’ reaction times.
But are there risks to taking ashwagandha?
This plant is nontoxic and safe to take but it is always advice to let your doctor know if you start taking it, especially if you are already taking other medications. It may also be unsafe to take if you are pregnant or breastfeeding, as there is not enough research on it to classify it as safe in those conditions.
If you have tried Ashwagandha why not share your experience in the comments?
Where to find out more:
- What are the benefits of ashwagandha?- https://www.medicalnewstoday.com/articles/318407
- Dosage and safety – https://examine.com/supplements/ashwagandha/
- More information on the plant- https://en.wikipedia.org/wiki/Withania_somnifera
- An academic overview on Ashwagandha – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/