What Does Ashwagandha Do? A Doctor Explains The Science-Backed Benefits

What Does Ashwagandha Do? A Doctor Explains The Science-Backed Benefits

The effect of Ashwagandha on the body are remarkable. A complete study of 150 adults with sleep issues showed this ancient herb improved sleep quality by 72% compared to just 29% in the placebo group. This traditional Ayurvedic medicine has been used for centuries to boost energy and reduce anxiety, and modern science now verifies these benefits.

Clinical research demonstrates ashwagandha’s health benefits with solid evidence. Seven studies with 491 adults proved that ashwagandha substantially reduced stress and anxiety levels compared to placebo treatments. The results for athletic performance are promising too – studies reveal improved endurance capacity and a 14.7% increase in testosterone levels among male participants. Let me guide you through this remarkable adaptogen’s science-backed benefits and show how it can optimize your physical and mental well-being.

The Science Behind Ashwagandha’s Adaptogenic Properties

“Ashwagandha contains compounds that may aid in brain relaxation, inflammation reduction, blood pressure reduction, and immune system modulation.” β€” Dr. Amit Ray, Renowned author and spiritual master specializing in meditation and yoga

Adaptogens are a unique class of herbs that help your body find balance under stress. Ashwagandha normalizes physiological processes when you’re stressed out. It helps your body adapt to changes instead of just suppressing symptoms.

How adaptogens work in the body

Ashwagandha’s magic comes from knowing how to regulate homeostasis through several mechanisms. This remarkable herb affects the hypothalamic-pituitary-adrenal (HPA) axisβ€”your body’s central stress response system. A systematic review of human trials showed that ashwagandha had the strongest effect on the HPA axis among various supplements.

This adaptogenic herb doesn’t just mask symptoms. It helps control key mediators of the stress response, including heat shock proteins (Hsp70), stress-activated c-Jun N-terminal protein kinase (JNK-1), and nitric oxide (NO). Your body returns to a state of balance, whatever direction it’s tipped.

Ashwagandha has a unique “amphoteric” effect. It binds to hormone receptors and creates a mild effect when hormone levels are low, yet blocks the receptor when hormone levels are too high. This two-way balancing act explains why the same herb can help different people with opposite conditions.

Key bioactive compounds in ashwagandha

Ashwagandha’s therapeutic properties come from its rich phytochemical makeup. The plant contains several classes of bioactive compounds:

  • Withanolides – Steroidal lactones with an ergostane-based skeleton, including withaferin A and withanolide D, responsible for most biological activities
  • Alkaloids – Including witanin, somniferin, somniferinin, and anaferine
  • Glycowithanolides – Withanolide glycosides containing glucose at position C-27, such as sitoindosides IX and X
  • Other compounds – Saponins, flavonoids, phenols, and sterols that contribute to antioxidant effects

Withaferin A, one of the most studied compounds, directly interacts with glucocorticoid receptors in the brain. This affects cortisol and stress levels. These compounds work together to create ashwagandha’s diverse health benefits.

The stress-hormone connection

The sort of thing I love about ashwagandha is its effect on stress hormones. Studies showed that ashwagandha substantially reduces cortisol levelsβ€”a primary stress hormoneβ€”by 23-33% in stressed adults.

A systematic review found that taking 250–500 mg of ashwagandha extract daily for 4 to 13 weeks decreased morning cortisol levels in adults under stress. On top of that, it showed that people who took 225-mg doses had lower saliva cortisol levels than those in placebo groups.

In spite of that, the mechanism goes beyond cortisol. Research shows ashwagandha works at the hypothalamic level. It increases secretion of gonadotropin-releasing hormone (GnRH) and modulates the hypothalamic-pituitary-gonadal (HPG) axis. This explains ashwagandha’s benefits for reproductive health and testosterone levels.

Ashwagandha contains compounds with GABAergic action (affecting the calming neurotransmitter GABA). Interestingly, neither withaferin A nor withanolide A seems responsible for this particular effect. This explains how ashwagandha provides calming benefits beyond hormone regulation.

How Ashwagandha Affects Your Nervous System

“Ashwagandha root aqueous extract was beneficial in reducing stress and anxiety.” β€” Dr. Kartikeya Baldwa, CEO of Ixoreal Biomed, makers of KSM-66 Ashwagandha

Ashwagandha does more than just adapt to stress – it works directly on your nervous system. The science behind these neurological pathways explains why this herb offers so many benefits.

How Ashwagandha ? Impact on neurotransmitters

Your nervous system responds well to ashwagandha’s therapeutic effects. Lab studies show that ashwagandha extracts work with several vital neurotransmitter pathways. The herb affects serotonergic systems that regulate mood and GABAergic pathways that help calm the brain.

Research with standardized ashwagandha root extract containing 2.5% withanolides showed substantial increases in serotonin levels among study participants. The same study revealed something interesting – it had minimal effects on dopaminergic pathways, which suggests ashwagandha might be more selective in how it interacts with neurotransmitters than scientists previously believed.

Your brain gets protection from ashwagandha’s bioactive compounds that curb oxidative stress. The plant changes key brain oxidative stress markers, including superoxide dismutase, catalase, and glutathione. This antioxidant activity helps protect neurons in various neurological conditions.

The herb works on your entire nervous system, which has two main divisions:

  1. Somatic nervous systemΒ – consciously controlled (walking, talking)
  2. Autonomic nervous systemΒ – unconsciously regulated, further divided into:
    • Sympathetic branch (fight-or-flight response)
    • Parasympathetic branch (rest-and-digest functions)

The herb helps balance these branches by reducing excessive sympathetic nervous system activation.

Anxiety and stress reduction mechanisms by Ashwagandha

Clinical evidence shows ashwagandha’s remarkable effects on anxiety. Several studies found that people taking ashwagandha had substantially lower anxiety levels than those on placebo, measured by validated rating scales. One study showed participants who took ashwagandha felt their stress became more “manageable” compared to the placebo group.

These anxiety-reducing benefits come from ashwagandha’s effect on the hypothalamic-pituitary-adrenal (HPA) axis – your body’s stress response center. The herb also affects the sympathetic-adrenal-medullary (SAM) axis that controls your immediate fight-or-flight response.

The herb consistently reduces cortisol – your main stress hormone. People who took 225 mg of ashwagandha showed substantially lower salivary cortisol levels than the placebo group. A different study found the herb reduced morning cortisol in 64% of participants, while only 24% of the placebo group saw improvements.

Sleep quality improves remarkably with ashwagandha. Clinical trials show the extract enhances several sleep factors:

  • Overall sleep quality
  • Sleep efficiency (time in bed actually spent sleeping)
  • Total sleep time
  • Sleep latency (time to fall asleep)
  • Wakefulness after sleep onset

These improvements happen because ashwagandha helps reset circadian rhythms that control cortisol’s natural daily patterns. The herb gradually improves sleep patterns over weeks to months and helps rejuvenate your nervous system.

Effects of Ashwagandha on Hormonal Balance

Ashwagandha plays a crucial role in regulating your body’s endocrine system. This powerful herb works through multiple hormone pathways and affects your entire physiology.

Thyroid function support

Thyroid hormones affect every cell in your body. They control your metabolism, growth, and energy production. Research shows that ashwagandha can substantially improve thyroid function, especially if you have subclinical hypothyroidism.

A recent 8-week randomized controlled trial studied 50 participants with elevated TSH levels. Daily supplements of 600 mg ashwagandha root extract showed remarkable improvements in thyroid markers:

  • T3 levels rose by 41.5%
  • T4 levels increased by 19.6%
  • TSH levels dropped by 17.5%

These improvements happened because ashwagandha stimulates your endocrine system. It reduces cortisol and helps boost thyroid hormone production. The herb helps normalize thyroid function by supporting the hypothalamic-pituitary-thyroid (HPT) axis.

It’s worth mentioning that these benefits work best for people with hypothyroidism. If you have hyperthyroidism, ashwagandha might make your symptoms worse by raising thyroid hormone levels further.

Testosterone and reproductive health

Research shows impressive results about ashwagandha’s effects on reproductive hormones, especially testosterone. An 8-week randomized, double-blind trial revealed that ashwagandha root extract boosted serum testosterone levels in men who had reduced sexual desire.

Men’s fertility showed promising improvements too. Studies prove that ashwagandha helps:

  • Boost sperm count and motility
  • Improve sperm quality and vitality
  • Support overall reproductive function

Women benefit from ashwagandha as well. The herb contains phytoestrogens that help restore hormonal balance and regulate menstrual cycles. Studies show that ashwagandha raised serum estradiol while lowering follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels. This could help manage menopausal symptoms better.

Cortisol regulation

Ashwagandha’s effect on stress hormones stands out as one of its best-documented benefits. The herb directly affects your hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response.

Clinical studies consistently show that taking ashwagandha for 30-112 days reduces cortisol levels by 11-32.63%. A systematic review of human trials found that ashwagandha had the strongest effect on the HPA axis compared to other supplements.

The herb works by regulating adrenocorticotropic hormone (ACTH) release from the pituitary gland. This promotes a balanced stress response. Research shows that 125 mg of standardized ashwagandha root extract daily for eight weeks lowered serum cortisol by nearly 15%.

Lower cortisol levels create benefits for other hormones too. High cortisol can suppress thyroid function and reduce testosterone levels. By lowering cortisol, ashwagandha indirectly supports these hormonal systems.

Research suggests taking 300-600 mg of ashwagandha extract twice daily gives you the most consistent benefits for optimal hormonal balance.

Ashwagandha Benefits for Physical Performance

Athletic performance needs more than just training. Nutrition and supplements are vital parts of getting the best results. Ashwagandha has become a powerful performance booster that affects many aspects of physical fitness.

Muscle strength and recovery

Research shows ashwagandha’s remarkable effects on muscle development. An 8-week study revealed that people taking ashwagandha root extract gained much more bench press strength (46.0 kg increase) than those who took a placebo (26.4 kg increase). Their leg extension strength also improved by 14.5 kg compared to 9.8 kg in the placebo group.

These strength improvements come with noticeable muscle growth. People who took 300 mg of ashwagandha root extract twice daily saw big increases in their arm, chest, and thigh measurements. The benefits work for everyone – female athletes who took 600 mg of ashwagandha for 28 days improved their grip strength by 11.7% while the placebo group only saw a 3% increase.

Ashwagandha helps muscles recover faster after exercise. It lowers creatine kinase levels – a key sign of exercise-related muscle damage. Athletes can get back to training sooner, which helps them work out more and see better results.

Endurance enhancement

Ashwagandha’s effects on breathing and heart fitness are even more impressive. Elite cyclists who took 500 mg of ashwagandha root extract twice daily for 8 weeks boosted their VO2 max by 13% (from 46 mL/kg/min to 52 mL/kg/min).

The study showed they could exercise longer too – from 15.79 minutes to 16.93 minutes in treadmill tests. This means the herb helps the body use oxygen better during hard workouts.

More studies back these findings. Research shows VO2 max improvements from 4.91% at eight weeks to 5.67% at twelve weeks. Heart efficiency improved too, as shown by higher metabolic equivalents (METS).

Anti-inflammatory effects on joints

Ashwagandha protects joints – something every athlete needs for a long career. Withaferin A, one of its compounds, blocks the cyclo-oxygenase (COX) pathway that creates pain-causing prostaglandins.

Clinical tests show the herb works like standard treatments to protect joints. One study found it helped reduce knee pain and discomfort. This makes it valuable for athletes whose joints take a beating from repeated movements.

The herb’s joint protection comes from its ability to fight inflammation. It reduces pro-inflammatory cytokines and lowers C-reactive protein (CRP) levels. These are key markers of body-wide inflammation that can slow down athletic recovery and harm joint health.

Cognitive and Mental Health Benefits of Ashwagandha

The sort of thing I love about ashwagandha is how it improves brain function and mental health. This time-tested herb works through multiple pathways to affect our thinking, rest, and long-term brain health.

Memory and focus improvement

Clinical studies show ashwagandha has a big effect on cognitive function. Participants who took ashwagandha sustained-release capsules daily for 90 days showed better recall memory and made fewer mistakes when recalling patterns compared to the placebo group. Research also showed that 400 mg of ashwagandha helped people work with better memory, maintain attention, and avoid mental fatigue.

These benefits go beyond just memory. Research reveals acute supplementation helps:

  • Sustained attention and alertness
  • Short-term working memory
  • Reaction time in cognitive tasks
  • Mental processing speed

Ashwagandha’s compounds cross the blood-brain barrier and work directly with neurotransmitter systems that are vital for memory and focus. The herb reduces oxidative stress and inflammation in the brain, which explains these improvements.

Sleep quality improvement

Poor sleep can really mess with brain function. Ashwagandha offers some amazing benefits for sleep quality. Studies consistently show that ashwagandha extract helps people sleep better than placebo. One study found that the ashwagandha group’s sleep quality improved by 72% while the placebo group only saw a 29% improvement.

People with insomnia see even better results. Research confirms ashwagandha helps with:

  • Overall sleep quality
  • Time needed to fall asleep
  • Total sleep time
  • Mental alertness after waking

Unlike many sleep medications, these improvements happen without making people feel drowsy during the day.

Potential for neurodegenerative conditions

The herb’s role in protecting against neurodegenerative diseases might be its most exciting benefit. Both pre-clinical and clinical studies point to protective effects against Alzheimer’s, Parkinson’s, and Huntington’s diseases.

Withanolides and withanamides, ashwagandha’s active compounds, protect neurons in several ways. They help clear amyloid beta, control calcium influx, encourage neurite growth, and lower lipid peroxidation. Withanolide A specifically helps neurites grow and blocks secretase activity, which could help people with Alzheimer’s disease.

The herb controls brain oxidative stress markers, including superoxide dismutase (SOD), catalase, and glutathione. This creates a protective shield that helps prevent neuronal damage.

Conclusion

Scientific research confirms ashwagandha’s impressive health benefits. Clinical studies show it reduces stress levels effectively. Users report 72% better sleep quality and their cortisol levels drop significantly. This herb balances hormones naturally. It boosts testosterone and improves thyroid function as needed.

Research reveals remarkable gains in physical performance. Athletes experience notable improvements in muscle strength, recovery time, and endurance. Test subjects showed strength increases up to 46 kg in bench press and their VO2 max improved by 13%.

The brain health advantages are equally impressive. Ashwagandha improves memory, focus, and cognitive processing. It also helps protect against neurodegenerative conditions. These complete benefits make it a great addition to daily wellness routines.

You might want to learn about the latest developments in health science. Our new post covers ARPA-H’s health initiative at https://essentcare.com/arpa-h-chief-susan-monarez-reveals-breakthrough-health-initiative/.

Note that starting with lower doses works best. You can gradually increase based on your body’s response. Ashwagandha has an excellent safety profile. However, asking your healthcare provider before starting supplements will give the best results for your needs.

FAQs

Q1. What are the main benefits of taking ashwagandha? Ashwagandha has been shown to reduce stress and anxiety, improve sleep quality, enhance cognitive function, boost physical performance, and support hormonal balance. It may also have anti-inflammatory and antioxidant effects.

Q2. How does ashwagandha affect stress levels in the body? Ashwagandha works as an adaptogen, helping the body manage stress more effectively. It can lower cortisol levels (the primary stress hormone) by 23-33% in stressed adults and regulate the body’s stress response system, leading to reduced anxiety and improved stress management.

Q3. Can ashwagandha improve physical performance? Yes, ashwagandha has been shown to enhance physical performance. Studies have demonstrated improvements in muscle strength, endurance, and recovery. For example, it can increase bench press strength, improve VO2 max by up to 13%, and reduce exercise-induced muscle damage.

Q4. Does ashwagandha have any effects on cognitive function? Ashwagandha has been found to improve various aspects of cognitive function. It can enhance memory, focus, and mental processing speed. Studies have shown improvements in recall memory, sustained attention, and reduced mental fatigue with regular ashwagandha supplementation.

Q5. Is ashwagandha safe to use, and are there any side effects? Ashwagandha is generally considered safe for most people when used short-term. However, it may cause side effects such as nausea, diarrhea, and drowsiness in some individuals. It’s important to consult with a healthcare provider before starting supplementation, especially if you have pre-existing health conditions or are taking medications.

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