Ashwagandha – What It Does, Uses, Side Effects

For ages, people sought herbal extracts that support the nervous system and help to reduce stress. In modern science, these kind of products are called adaptogens as well. One of the most popular adaptogens, which also raises a lot of doubts, is ashwagandha. Read how ashwagandha works and whether you can use it safely.

What Is Ashwagandha?

Ashwagandha, also called withania somnifera, is an evergreen shrub that grows naturally in the Middle East, North Africa and India, but also in South Asia and Mediterranean regions. Its name stems from Sanskrit and means horse-smell, because of the strong, horse-like odour of the plant.

For over three thousand years, ashwagandha has been an important part of Ayurvedic medicine. Its root has been used as an aphrodisiac, narcotic, tonic, diuretic, anthelmintic and stimulant.

In recent years, there has been a growing interest in adaptogens (also ashwagandha). Scientists noticed their potential in stress management but also their impact on physical performance and cognitive function. There is some evidence that withania somnifera exhibits neuroprotective activity as well as has immunomodulatory properties.

What Does Ashwagandha Do in the Body?

The way ashwagandha works comes from its unique chemical ingredients. The most prominent bioactive compounds in withania somnifera are:

• withanolides (mostly withaferin A, withanolides A-Y, withanone, and withasomniferols A-C),
• alkaloids (especially rich in withanin, somniferin, somnin, tropin, somniferinin, pseudowithanin, pseudotropin, choline, kuskohigrin, isopeletierin, and anaferin).

Both groups occur naturally in plants but can be utilised by the human brain as well. Such complex profiles support natural stress response but also interact with neurons to slightly affect sleep quality, enhance memory, focus and cognitive performance.

If you consider introducing adaptogens into your daily routine, try also berberine or garlic. You don’t have to train regularly to benefit from adaptogens. This kind of supplements may be advantageous also for people who are overworked or fight with feeling of tiredness. You can also implement antioxidants to fights free radicals. Reactive oxygen species disturb the physiological cell cycle and can lead to inflammation and illness.

What Are Health Benefits of Ashwagandha?

Withania somnifera supports the body on many levels. It affects sleep quality, the immune system, and stress level. What are ashwagandha's benefits?

How Does Ashwagandha Reduce Stress and Anxiety?

Ashwagandha modulates the HPA Axis (hypothalamic-pituitary-adrenal) response and may decrease the level of cortisol (stress hormone). It may also impact GABA (gamma-aminobutyric acid) level. Simplifying things, GABA works in your body as a ‘brake pedal’ and possibly reduces neuronal excitability; however, please be cautious, as GABA supplementation is not legal in the UK.

In What Way Does Ashwagandha Support Sleep Quality?

By regulating cortisol levels and supporting relaxation, withania somnifera is often advised for people who suffer from insomnia and other sleep disorders. While it is not a sedative and won’t cause drowsiness, ashwagandha possibly makes you fall asleep a little faster and easier.

Sleep is an invaluable part of your regeneration. If you wake up too often, the body cannot rebuild micro damages. If you want additional support with falling asleep, consider one of the supplements for good sleep to improve recovery.

Is Ashwagandha Helpful for Testosterone Level?

The impact of ashwagandha goes beyond cortisol reduction. Studies also confirm its positive influence on luteinising hormone (LH). It’s a direct signal for the body to produce male sex hormone testosterone. It is strongly connected with fertility, but also muscle mass and muscle protein synthesis processes as an anabolic. According to a study from 2019 published in American Journal of Men’s Health (Adrian L. Lopresti, et al.), ashwagandha supplementation was associated with 18% and 14.7% increases in dehydroepiandrosterone sulfate and testosterone levels, respectively.

How to Take Ashwagandha?

Similar to any other adaptogen, ashwagandha has to be taken for a considerable period of time to show its effectiveness. It is assumed that the optimal duration of a cycle is between 3 to 6 months. Most studies have been conducted with doses recommended by manufacturers; however, it’s strongly individual.

When Is The Best Time to Take Ashwagandha?

The best time to take ashwagandha for energy is in the morning on an empty stomach. It is suitable to use as a preworkout, since ashwagandha may improve body response to stress. However, its mechanism of action is totally different from creatine or caffeine. If you want it to support sleep, consider supplementation before bedtime.

Can Ashwagandha Cause Side Effects?

Despite many health benefits, ashwagandha may not be the best choice for everyone. There are reports concerning people who have taken withania somnifera and developed severe gastrointestinal problems. These are typically stomach upset, nausea, vomiting, diarrhoea. It’s especially often with high doses.

While ashwagandha is generally considered safe, it may interact negatively with the liver. In most cases, it’s cholestatic hepatitis (bile buildup) which lasted for several months after withdrawing the supplement. You can also expect elevated liver enzyme levels (i.a. AST, ALT, ALP).

The other problem is the interaction of ashwagandha with medicines. Widely known are interactions with sedatives, antidepressants, thyroid and diabetes medications, but also immunosuppressants.

Before you buy ashwagandha, be sure to consult with your GP. Always ask about other medicines that you take because of interaction risk. Buy only supplements from a credible source, because the degree of purity is crucial to supplements effectiveness. Look for GMP certification and standardised extracts. It’s also not reasonable to use adaptogens longer than manufacturer indicates. Always read labels and guidelines from the producer first. Remember that supplements won’t be able to replace rest, physical activity, and a well-balanced diet.