In a world increasingly drawn to the allure of natural remedies and holistic wellness, one ancient herb has captured the spotlight for its myriad health benefits: Ashwagandha.
Withania somnifera, also known as Ashwagandha or winter cherry, is an evergreen shrub which belongs to the Solanaceae or nightshade family that grows in India, the Middle East, and some areas of Africa. The plant, especially its root powder has been utilised for many centuries and served a great purpose in traditional Indian medicine.
The cultivation of W. somnifera takes place in multiple drier regions of India. Additionally, it can be found in Nepal, Sri Lanka, China and Yemen. The plant would rather grow within a dry stony soil with sun to a partial shade. Moreover, Ashwagandha can be cultivated from seeds during early spring or else from greenwood cuttings in the end of the spring season.
Stress reduction
One of the primary mechanisms by which Ashwagandha exerts its stress-reducing effects is through modulation of the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. The HPA axis plays a crucial role in regulating the body's physiological response to stress, including the secretion of cortisol, often referred to as the "stress hormone". Research suggests that Ashwagandha supplementation can help regulate cortisol levels, blunting the body's exaggerated stress response and promoting a sense of calm and relaxation.
Improved cognitive function
Ashwagandha contains bioactive compounds such as withanolides and sitoindosides, which have been shown to exert antioxidant and anti-inflammatory effects in the brain. By reducing oxidative stress and inflammation, Ashwagandha helps protect neurons from damage and promotes neuronal survival, thereby supporting cognitive function. Moreover, Ashwagandha has been found to enhance neurotransmitter activity in the brain, particularly acetylcholine, a neurotransmitter involved in memory and learning. Research suggests that Ashwagandha supplementation can increase acetylcholine levels in the brain, leading to improvements in memory, cognitive function and concentration.
Enhanced immune function
Ashwagandha possesses a variety of immunomodulatory properties that contribute to its beneficial effects on the immune system. For example, studies have shown that Ashwagandha supplementation stimulates the activity of immune cells such as natural killer (NK) cells, macrophages and T lymphocytes, which play key roles in identifying and destroying invading pathogens.
Increased energy and stamina
One mechanism by which Ashwagandha may enhance energy levels and stamina is by reducing fatigue and improving resilience to stress. Ashwagandha's adaptogenic properties support adrenal health and optimise the production of adrenal hormones such as cortisol and DHEA, which play crucial roles in regulating energy metabolism and stress responses. By promoting adrenal function, Ashwagandha could help enhance energy levels and endurance, enabling individuals to perform better during physical activities and workouts.
Reduced anxiety and depression
One mechanism by which Ashwagandha exerts its anxiolytic and antidepressant effects is through modulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA) and dopamine. These neurotransmitters play crucial roles in regulating mood, emotions and stress responses. Research suggests that Ashwagandha supplementation can enhance the activity of these neurotransmitters, leading to a reduction in anxiety and depressive symptoms.
Balanced blood sugar levels
Preliminary studies indicate that Ashwagandha can help with regulation of blood sugar levels by improving insulin sensitivity and glucose metabolism. This could be beneficial for individuals with diabetes or those at risk of developing the condition. Additionally, Ashwagandha has been found to modulate glucose metabolism, the process by which the body breaks down and utilises glucose for energy. Studies have demonstrated that Ashwagandha supplementation can improve glucose utilisation and enhance the activity of enzymes involved in glucose metabolism, such as glucokinase, thereby promoting optimal blood sugar control.
Anti-inflammatory properties
Ashwagandha contains compounds with anti-inflammatory properties, which can assist with reduction of inflammation throughout the body. The anti-inflammatory activity of Ashwagandha is attributed to its bioactive compounds, particularly withanolides and sitoindosides. These compounds have been shown to modulate various pathways involved in the inflammatory response, including the inhibition of pro-inflammatory cytokines, enzymes, together with signalling molecules. Chronic inflammation is linked to various health conditions, so Ashwagandha's anti-inflammatory effects could have far-reaching benefits.
Support for thyroid function
Some evidence suggests that Ashwagandha can help support thyroid function by regulation of thyroid hormone levels. It may be particularly beneficial for individuals with hypothyroidism (underactive thyroid). Several studies have investigated the effects of Ashwagandha on thyroid function, with promising results. Ashwagandha contains bioactive compounds known as withanolides, which have been shown to exert regulatory effects on thyroid hormone levels. Specifically, Ashwagandha is believed to modulate the hypothalamic-pituitary-thyroid (HPT) axis, a complex regulatory system involved in thyroid hormone production and secretion.
In conclusion, the journey through the landscape of Ashwagandha reveals a profound intersection of ancient wisdom and modern science. As our understanding of this revered herb deepens, so too does our appreciation for its potential to enhance human health and well-being. From stress relief to immune support, cognitive enhancement to physical vitality, Ashwagandha offers a multifaceted approach to holistic wellness that transcends cultural boundaries and speaks to the universal quest for vitality and balance.
Before incorporating any supplement, including Ashwagandha, into your routine, it's crucial to consult with a healthcare provider, particularly if you have pre-existing health conditions, are currently pregnant or breastfeeding, or are undergoing medication regimens.
Prof. Renald Blundell is a biochemist and biotechnologist with a special interest in Natural and Alternative Medicine. He is a professor at the Faculty of Medicine and Surgery, University of Malta.
Andrea Weronika Gieleta is a registered nurse and is currently a medical student at the University of Malta.