“Ashwagandha” is a medicinal herb commonly used in traditional Ayurvedic medicine, which originated in India. Its botanical name is Withania somnifera, and it is also known as Indian ginseng or winter cherry. Ashwagandha has also been called the king of Ayurvedic herbs and has been used in India for nearly 5,000 years. The name of Indian ginseng came to be because of its rejuvenating properties, even though botanically, ginseng and ashwagandha are unrelated. Somnifera means Sleep in latin.
Ashwagandha is believed to have adaptogenic properties, meaning it may help the body better adapt to stress and promote overall well-being. It is also used for its potential anti-inflammatory and antioxidant effects, and it has been studied for its potential benefits in managing anxiety, sleep, depression, and cognitive function.
Ashwagandha as a Sleep Aid
Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality. After taking ashwagandha for six weeks, participants in one study described their sleep as being 72% better, on average.
Several compounds present in ashwagandha may be responsible for its sleep-promoting effects. Researchers have proposed that the triethylene glycol naturally present in the herb may bring on sleepiness. Other researchers propose that ashwagandha acts on GABA receptors, which are a key part of the sleep-wake circuit. There are likely additional undiscovered compounds that contribute to ashwagandha’s apparent therapeutic effects.
Ashwagandha’s main active ingredients are withanolides (steroidal lactones) which are believed to carry a host of benefits including the ability to ease stress. Stress has been linked to poorer sleep quality and excessive daytime sleepiness. If taking ashwagandha before bed helps a person relax, this may be another way by which it promotes better sleep.
Ashwagandha as an Exercise helper
There is increasing interest in ashwagandha among athletes. Ashwagandha has been reported to improve VO2max and preliminary evidence suggests that it improves upper and lower body strength, lower body power, and recovery. It’s unclear whether these effects persist in well-trained athletes. Other thinks that Ashwagandha may improve endurance performance by increasing levels of hemoglobin (the protein in red blood cells responsible for transporting oxygen to the rest of the body)
Ashwagandha and Testosterone
Ashwagandha’s ability to improve reproductive health is attributed to its antioxidative effects in combination with its ability to increase testosterone levels. This effect is more notable in men with infertility and low testosterone levels, but preliminary evidence suggests ashwagandha may boost testosterone levels in healthy men as well. Ashwagandha may also improve sperm quality parameters in men with fertility issues.
Medical researchers have been studying ashwagandha for years with great interest and have completed more than 200 studies on the healing benefits of this botanical in the past decades.
To recap, the health benefits of Ashwagandha are:
- Protects the immune system
- Helps combat the effects of stress and improves sleep
- Improves learning, memory, and reaction time
- Reduces anxiety and depression without causing drowsiness
- Helps reduce the potential of neurodegenerative disease and improve cognitive function
- Stabilizes blood sugar levels
- Helps lower cholesterol levels
- Offers anti-inflammatory and analgesic benefits
- Contains anti-malarial properties
- Enhances sexual potency for both men and women
- May be an effective anti-tumor agent
- Promotes new nerve growth
Ashwagandha is available in various forms, including capsules, powders, and teas. However, like any herbal supplement or medication, it’s important to speak with a healthcare provider before starting to take ashwagandha, especially if you are pregnant or have any underlying medical conditions or are taking other medications.