Ashwagandha? What is it and what are its benefits?
Withania somnifera (L.) Dunal is an evergreen shrub cultivated in tropical and subtropical areas of Asia, Africa, and Europe. It is commonly called by the Sanskrit name, ashwagandha, because the plant’s roots are said to smell like a wet horse (“ashwa” for horse and “gandha” for smell) (NIH, 2023)
Ashwagandha is often referred to as an adaptogen, meaning it helps the body adapt to stress. Several studies suggest that it can reduce cortisol levels (the stress hormone) and help manage stress and anxiety. Regular use may have a calming effect, improving overall emotional well-being.
There are many other names for this fruit, such as Indian Ginseng and winter cherry, and have been used in South Asian medicine for many years. The fruit itself when extracted has been reported to help with anxiety and reducing stress. There have also been clinical studies from medical professionals around the world where people showed improvement in mental health.
At the University of Colorado, Colorado Springs, 60 students (9 males, 49 females, and 2 nonbinary; age 18 to 50 years) were randomized to take an ashwagandha root extract (Gaia Herbs) or placebo for 30 days in a double-blind trial. The extract contained 2.5 mg withanolides per 350-mg capsule, and participants took two capsules daily. The investigators gathered qualitative, subjective information from participants during daily check-ins and focus groups. Participants who took ashwagandha extract reported increased well-being, including a sense of calm, improved energy levels, heightened mental clarity, and enhanced sleep quality. While descriptions of stress were comparable in both groups, participants taking ashwagandha were more likely to describe their stress as manageable compared with those taking placebo. (NIH, 2023)
A lot of people are finding new ways and natural ways to relieve stress and overcome it without the help with relying on going to a doctor and being prescribed a neuro drug that may have more side effect than it actually helping the only issue the person needs. As more and more people around the world live through the daily stressors of their lives, they want to find ways to relief that stress, where exercise and meditation alone are not helping. Stress as we know can cause serious issues in the long run, and get lead to unhealthy lifestyle such as drug and alcohol use. These issues can lead also to mental health crisis such as suicide, domestic issues, and other violent acts.
Watch this video with Kevin James on The Joe Rogan Experience as he speaks about the effects of Ashwagandha. Now for those who may not know, Kevin James (King of Queens) got into MMA to help with his weight lose instead of the regular typical gym routine. This later landed him in a movie role where he plays an average teacher that saves the school budget, that was going to be cut on arts, and goes and does cage fighting to make money.
Ashwagandha supplements are the best way to start the day to all natural supplement routine. But with all vitamins and supplements there may be a discussion that you will have to have with your medical primary care. While ashwagandha is generally considered safe for most people, it may interact with certain medications or conditions, particularly those related to thyroid issues, blood pressure medications, or immune system disorders. It's a good idea to consult a healthcare provider before starting ashwagandha supplementation, especially for pregnant or breastfeeding women, or those with pre-existing medical conditions.
For more information on this wonderful plant to read more of the clinical studies of this plant and its benefits, you can read it here on the National Institute of Healths page:
