Ashwagandha | Ayurvedic anti-stress plant

Interest in herbal medicines and nutritional supplements is high. It is estimated that at least 80% of people worldwide use it for part of their primary health care, at least sometimes.⁽¹⁾.

Although most of these plants have a long history of traditional use, today these plants are increasingly being studied scientifically to better understand their effects and verify the safety of their use.

Ashwagandha, or Withania somnifera (L.) Donal, is a small shrub belonging to the Solanaceae family. It is widely cultivated in the dry areas of South Asia, Central Asia and Africa.

This plant is regularly used in Ayurveda, the traditional Hindu medical system. Ashwagandha has been traditionally used to promote “youthful vitality” by improving muscle strength, endurance and overall health.

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Active Ingredients and Properties of Ashwagandha

More than 50 chemical components have been identified in different parts of Ashwagandha. Its main chemical components including steroid alkaloids and lactones are collectively known as withanolides.

Pharmacological studies have confirmed that Ashwagandha plant preparations have anti-inflammatory, antioxidant, anti-cancer, anxiolytic and immunomodulatory effects. This plant has also been shown to have beneficial effects in neurological, endocrine and cardiovascular disorders.⁽²⁾⁽³⁾.

Ashwagandha, the ultimate anti-stress plant!

Stress, defined as the body's non-specific response to any request for change, is a cause of mood disorders such as anxiety and depression.⁽⁴⁾⁽⁵⁾.

This harmful factor is also known to exacerbate other diseases, as is the case with high blood pressure or diabetes, for example.⁽⁶⁾. Ashwagandha has multiple beneficial anti-stress effects, making it the best anti-stress plant!

In animal stress models, ashwagandha has been shown to possess anxiolytic, antidepressant, and neuroprotective properties.⁽⁷⁾.

In addition, animal studies have also confirmed the effect of ashwagandha on sex hormone production, as evidenced by its effects on luteinizing hormone, follicle-stimulating hormone, testosterone, and progesterone.⁽⁸⁾.

As a stress and anxiety modulator, Ashwagandha has also been studied in several human trials. In two double-blind, placebo-controlled studies, ashwagandha was shown to cause a significant reduction in anxiety in adults with anxiety disorders.⁽⁹⁾.

In an 8-week, randomized, double-blind study in adults with chronic stress, ashwagandha was associated with several positive effects: significant reduction in anxiety, lower morning cortisol levels, and lower C-reactive protein (CRP) in the blood. A sign of inflammation), slowed pulse and low blood pressure⁽¹⁰⁾.

Significant increases in levels of DHEA (a hormone whose production decreases with age) and hemoglobin were also observed.

Other randomized, double-blind, placebo-controlled studies have confirmed the anti-stress and cortisol-lowering effects of ashwagandha in adults with self-reported chronic stress.⁽¹¹⁾ And in adults who are chronically stressed, overweight, or obese⁽¹²⁾.

Note that in all of these studies ashwagandha was well tolerated, and no adverse effects were reported.

This current body of scientific evidence on the anxiolytic and mood-altering effects of ashwagandha supports traditional Ayurvedic knowledge and centuries-old use of this medicinal plant.

As we have seen, the data used to measure effectiveness include self-report instruments and clinician-led assessments, as well as several measures of physiological markers commonly associated with stress and anxiety, including cortisol levels, heart rate, or blood pressure.

This plant can be beneficial for all adults who suffer from stress and anxiety, and the generally used dosage is one 500 mg capsule taken 30 minutes before bedtime.

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