Withania somnifera, commonly known as Ashwagandha, is a plant belonging to the family of Solanaceae. It is widely used in Ayurvedic medicine. The plant is promoted as an immunomodulator, anti-inflammatory, anti-stress, anti-Parkinson, anti-Alzheimer, cardioprotective, neural and physical health enhancer, neuro-defensive, anti-diabetic, aphrodisiac, memory-boosting, and ant-cancer remedy. It contains diverse phytoconstituents including alkaloids, steroids, flavonoids, phenolics, nitrogen-containing compounds, and trace elements.
But how much of the hype is supported by evidence? Unsurprisingly, there is a shortage of good clinical trials. Yet, during the last few years, a surprising number of reviews of the accumulating evidence have emerged:
- One review suggested that pre-clinical, as well as clinical studies, suggest the effectiveness of Withania somnifera (L.) against neurodegenerative disease.
- A further review suggested a potential role of W. somnifera in managing diabetes.
- A systematic review of 5 clinical trials found that W. somnifera extract improved performance on cognitive tasks, executive function, attention, and reaction time. It also appears to be well tolerated, with good adherence and minimal side effects.
- Another systematic review included 4 clinical trials and reported significant improvements in serum hormonal profile, oxidative biomarkers, and antioxidant vitamins in seminal plasma. No adverse effects were reported in infertile men taking W. somnifera treatment.
- Another review concluded that the root of the Ayurvedic drug W. somnifera (Aswagandha) appears to be a promising safe and effective traditional medicine for management of schizophrenia, chronic stress, insomnia, anxiety, memory/cognitive enhancement, obsessive-compulsive disorder, rheumatoid arthritis, type-2 diabetes and male infertility, and bears fertility promotion activity in females adaptogenic, growth promoter activity in children and as adjuvant for reduction of fatigue and improvement in quality of life among cancer patients undergoing chemotherapy.
- A systematic review of 13 RCTs found that Ashwagandha supplementation was more efficacious than placebo for improving variables related to physical performance in healthy men and women.
- Another systematic review concluded that Ashwagandha supplementation might improve the VO2max in athletes and non-athletes.
Impressed?
This certainly looks as though that this plant is worthy of further study. But I can never help feeling a bit skeptical when I hear of such a multitude of benefits without evidence for adverse effects (other than minor upset stomach, nausea, and drowsiness).
4 Responses to Ashwagandha, an Ayurvedic wonder herb?
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There is no such thing as a “wonder herb” or “super-food” or any other silly slogan that we find in media health advertisements. Every edible whole plant or plant extract is likely to provide at least some benefit to the consumer (e.g. fibre) – unless of course they have an allergy to certain foods like peanuts for example.
My own clients have reported a wide variety of benefits from consuming Ashwagandha powder. To avoid any potential gastric upset we encapsulate the powder in Delayed Release (DR) vegan capsules, that by-pass stomach acid and only dissolve in the more alkaline environment of the small intestine. Simple!
Whatever happened to ginseng, so touted, so popular, in the 70s and early 80s…….
Hello Dr Ernst, (I appreciate your blog, keep the good work).
– I am curious on “How much evidence (systematic reviews) is enough reliable evidence for you?”
The Title of the Article and your personal inclination “feeling a bit skeptical when I hear of such a multitude of benefits without evidence for adverse effects” … Somehow does not match with the presented Evidence.
More specifically regarding the side effects , the presented systematic reviews show statements like:
– ” It also appears to be well tolerated, with good adherence and minimal side effects.
– ” No adverse effects were reported in infertile men taking W. somnifera treatment.”
– ” improvement in quality of life among cancer patients undergoing chemotherapy.”
Is it your personal Bias? Or a critic on the Bias from the Authors of those systematic reviews? (or both 🙂
Cheers
Gui
Yesterday I received an email about Ashwagandha. I’m intrigued that it seems to suggest that alcohol can improve cognitive function. No doubt this is why it’s recommended that you have a few stiff brandys before sitting a d riving test, ppr any other exam….
Anyway, here’s the email blurb:
“Ashwagandha, a renowned herb in the realm of natural medicine, has been gaining popularity as a natural alternative to alcohol for enhancing cognitive functioning and mental well-being. This ancient Indian herb, also known as Withania somnifera, offers a plethora of cognitive benefits without the detrimental effects associated with alcohol consumption.
At Collider, we are currently developing innovative mood-boosting products that utilize the science of adaptogens (including Ashwagandha) to promote relaxation without the need for alcohol and will be launching in the New Year. As a subscriber to this newsletter, you will be the first to hear as well as receiving an exclusive discount. Thanks for supporting us so far.
Understanding Ashwagandha
Ashwagandha, often referred to as “Indian Ginseng,” is a powerful adaptogen. Adaptogens are natural substances known for helping the body cope with stress. Unlike alcohol, which may provide temporary relief from stress but can lead to dependency and cognitive impairment, ashwagandha supports the body’s natural resilience to stressors while boosting brain health.
Cognitive Benefits of Ashwagandha
Mood Enhancement: Regular consumption of ashwagandha has been linked to improved mood and mental well-being. It works by stabilizing mood fluctuations, whereas alcohol often leads to mood swings and can worsen symptoms of depression.
Stress Reduction: One of the most significant benefits of ashwagandha is its ability to reduce stress and anxiety and promote calm. Unlike alcohol, which can exacerbate anxiety over time, ashwagandha helps in regulating the body’s stress response by modulating the levels of cortisol, the stress hormone.
Enhanced Memory and Concentration: Studies have shown that ashwagandha promotes antioxidant activity that protects nerve cells from harmful free radicals. This protection aids in improving memory and cognitive functions. Alcohol, on the other hand, is known for impairing memory and cognitive abilities.
Improved Sleep Quality: While alcohol can disrupt sleep patterns, ashwagandha is known to enhance the quality of sleep. It has a calming effect on the nervous system, leading to improved sleep, which is crucial for cognitive processing and memory consolidation.
Neuroprotection: Ashwagandha supports brain health by promoting the growth of nerve cells and protecting the brain against degeneration. This is in stark contrast to alcohol, which can lead to neurodegeneration over time.
Why Choose Ashwagandha Over Alcohol?
The cognitive benefits of ashwagandha, coupled with its safety profile, make it an excellent alternative to alcohol. Alcohol, while socially accepted, has numerous short and long-term adverse effects on the brain and overall health. It can lead to dependency, liver damage, and cognitive decline. Ashwagandha, conversely, offers a holistic approach to enhancing brain function without these harmful effects.
Moreover, ashwagandha’s adaptogenic properties make it a suitable choice for people from all walks of life, whether students looking for improved concentration, professionals seeking stress relief, or older adults aiming to protect their cognitive health.
Conclusion
In conclusion, ashwagandha emerges as a potent and safe alternative to alcohol for those seeking to improve their cognitive functions and mental health. Its ability to reduce stress, enhance memory and sleep, provide neuroprotection, and improve mood makes it a valuable tool in the quest for better brain health. As with any supplement, it’s advisable to consult with a healthcare provider before starting ashwagandha, especially if you have underlying health conditions or are taking other medications. Embracing ashwagandha could be a step towards achieving a healthier, more balanced state of mind, free from the risks associated with alcohol.
At Collider, we are currently developing innovative mood-boosting products that utilize the science of adaptogens (including Ashwagandha) to promote relaxation without the need for alcohol and will be launching in the New Year. As a subscriber to this newsletter, you will be the first to hear as well as receiving an exclusive discount. Thanks for supporting us so far. “