Ashwagandhas effects on our health are remarkable. The herb’s powerful properties affect both mind and body.
This piece dives into what effects does ashwagandha have and it science backed benefits. We’ll learn about its stress relieving qualities and potential benefits for sleep, physical performance and joint health.
What is ashwagandha: origins and traditional uses
Ashwagandha stands as one of the most powerful herbs in Ayurvedic medicine for thousands of years. The name tells us a lot about what it does, “ashwa” means horse in Sanskrit and points to the herbs ability to give strength and energy like a horse, while “gandha” describes its unique root smell.
The ancient roots of ashwagandha in Ayurvedic medicine
This small evergreen shrub with yellow flowers belongs to the Solanaceae (nightshade) family. Traditional Ayurveda gives ashwagandha a special status as a “Rasayana”, an herbal preparation that boosts physical and mental health, extends life and increases happiness. These elite herbs are known to:
- Rejuvenate the body and mind;
- Build resilience against disease;
- Increase vitality and stamina;
- Support longer life;
- Support the nervous system.
People of all ages, from children to the elderly, used ashwagandha, especially when recovering from illness. The roots were highly valued and practitioners collected them during summer and winter to maximize their healing properties.
Key bioactive compounds in ashwagandha
Ashwagandhas amazing healing effects come from its rich chemical makeup. The most important bioactive compounds include:
- Withanolides: these steroidal lactones serve as the main active ingredients, especially withaferin A, withanolide A and withanone. These compounds work as powerful antioxidants, fight inflammation and regulate the immune system;
- Alkaloids: these include somniferin, somniferine, withanine and anaferine that help calm down and promote better sleep;
- Flavonoids: these substances boost the plants antioxidant effects;
- Sitoindosides: particularly sitoindosides VII-X, which have shown strong anti stress effects in lab studies.
How ashwagandha affects the nervous system
The nervous system is ashwagandhas main target. This ancient herbs adaptogenic properties create many beneficial effects. Research shows how it works with neural pathways to reduce stress, help with sleep better and protect our brain function.
Impact on stress hormones and cortisol levels
Ashwagandhas best known neurological benefit lies in how it regulates the hypothalamic-pituitary-adrenal (HPA) axis, our bodys central stress response system. This creates a balanced stress response instead of just suppressing it.
Clinical studies show how ashwagandha affects stress hormones:
- Morning cortisol levels dropped by 23% in people taking ashwagandha extract, while the placebo group showed a 0.5% increase;
- DHEA-S levels fell by 8.2% with ashwagandha supplements compared to a 2.5% rise with placebo.
Ashwagandha works by counteracting our sympathetic nervous system, which reduces the excess release of stress hormones. This regulation helps reset cortisols daily rhythm, which naturally peaks early in the morning and drops throughout the day.
The 60 day randomized controlled trial showed that people taking ashwagandha had much lower anxiety scores on the Hamilton Anxiety Rating Scale than those taking placebo. These anti anxiety benefits seem directly linked to ashwagandhas effect on cortisol levels.
Effects on sleep quality and insomnia
Ashwagandha helps improve sleep quality, with benefits usually showing up after a few weeks of regular use. Recent clinical research shows that ashwagandha supplements improve sleep in several ways:
People fall asleep faster, spend more time in restful sleep and their total sleep time increases. They also wake up less during the night.
These improvements work better for people with insomnia than those who sleep normally. One study found that 72% of people taking ashwagandha extract slept better, while only 29% of the placebo group reported improvements.
Better sleep comes from ashwagandhas effect on key brain chemicals like serotonin and GABA, which help with relaxation and mood. Lower cortisol levels also play a role since high nighttime cortisol can disrupt sleep patterns.
Some people feel more energetic right after taking ashwagandha. That’s why we shouldn’t take it right before bed.
Neuroprotective properties for brain health
Ashwagandha does more than just reduce stress and improve sleep. It protects our brain and helps with cognitive function, memory and reaction time.
Powerful antioxidants in ashwagandha protect brain cells from aging and environmental damage. The herbs anti-inflammatory properties help reduce brain inflammation, a common factor in many brain diseases.
Research shows that ashwagandha might stop the formation of β-amyloid plaques linked to Alzheimer’s disease. It also reduces inflammatory proteins like TNF-α, IL-1β and IL-6 that contribute to brain cell damage.
Studies of Parkinson’s disease show promise as ashwagandha increases dopamine and catecholamine levels while boosting tyrosine hydroxylase expression. These effects suggest it could help with various brain disorders.
Ashwagandha acts like GABA, mimics acetylcholine and activates α-7 nicotinic receptors. These properties explain why it helps with anxiety, thinking and overall brain function.
Ashwagandhas influence on hormonal balance
Ashwagandha works beyond neural pathways and helps regulate many hormones vital to health through the endocrine system. Research shows how it affects thyroid function, reproductive hormones and blood sugar levels.
Effects on thyroid function
This herb shows remarkable results in thyroid hormone production and regulation. Studies prove its active compounds increase the secretion of triiodothyronine (T3) and thyroxine (T4) from the thyroid gland. The herb also decreases thyroid stimulating hormone (TSH) levels in line with the hypothalamus-pituitary-thyroid axis.
An 8 week randomized controlled trial with subclinical hypothyroidism patients showed better serum TSH, T3 and T4 levels compared to placebo. The study proved ashwagandha could normalize thyroid indices during treatment.
Effect on reproductive hormones
Men and women both benefit from ashwagandhas effect on reproductive hormone balance. Men who take ashwagandha root extract show notable increases in serum testosterone levels, according to studies.
Women get several hormonal benefits from ashwagandha. Studies shows the herb helps perimenopausal women by increasing estrogen while lowering follicle stimulating hormone and luteinizing hormone levels. This leads to better quality of life during menopause. Women with androgen deficiency syndrome may see improvements in sexual dysfunction.
The herb works through multiple ways to influence reproductive hormones. It lowers stress by reducing cortisol levels that can disrupt reproductive hormone production.
Role in regulating blood sugar levels
Ashwagandha shows promise in treating diabetes by improving insulin sensitivity. Studies show it can improve blood glucose levels and A1C (which shows long term glucose control), especially in Type 2 diabetes patients. The benefits include lower blood sugar, hemoglobin A1C and insulin levels.
Anti-inflammatory and immune system effects
Ashwagandha knows how to regulate inflammation and improve immune function. This makes it valuable for many health concerns beyond its effects on the nervous and endocrine systems.
Effect on immune cell function
Ashwagandha doesn’t just suppress the immune system. It shows impressive immunomodulatory properties and adjusts immune function based on what’s needed. Lab studies show it improves immune profiles by a lot through changes in both innate and adaptive immune systems.
Research showed major increases in these areas after 30 days of ashwagandha extract:
- CD3+, CD4+, CD8+ T cells;
- CD19+ B cells;
- Natural killer (NK) cells;
- Important cytokines like IFN-γ and IL-4.
Regular use improves immunity in a balanced way rather than overstimulating it.
What it means for inflammatory conditions
Ashwagandha shows promise for several inflammatory conditions. Clinical research proves it works for:
- Osteoarthritis and rheumatoid arthritis: it provides pain relief, reduces inflammation and protects cartilage through cyclooxygenase (COX) inhibition;
- Skin inflammation: research shows ashwagandha extract blocks inflammatory cytokines in skin cells, including IL-8, IL-6, TNF-α and IL-1β. This suggests it could help with conditions like dermatitis and psoriasis.
The herb has an interesting quality, it reduces most inflammatory markers while boosting immunity. This makes it an adaptive herb that helps restore balance instead of just fighting inflammation.
Cardiovascular and metabolic impacts
Ashwagandha shows promising effects on heart health and metabolism. Research reveals different outcomes based on population groups and dosage amounts.
Effects on heart rate and blood pressure
Studies about ashwagandhas effect on blood pressure and heart rate paint a mixed picture. Many clinical studies show no major changes in pulse rate or blood pressure after taking supplements. But some research suggests that ashwagandha might lower blood pressure. One study of patients with high blood pressure showed this is a big deal as it means that diastolic pressure dropped from 100.5 mmHg to 85 mmHg when patients took ashwagandha with milk. The pressure decreased from 101.2 mmHg to 92 mmHg when taken with water.
Influence on cholesterol and lipid profiles
Ashwagandha shows better results with lipid profiles. Research proves significant decreases in total cholesterol with ashwagandha supplements. Triglyceride levels also showed a steady downward trend during follow up visits. These improvements happened without any major changes in body weight or BMI.
Benefits for metabolic health and weight management
The herbs effects on weight management are fascinating, especially for people dealing with long term stress. High cortisol from stress often makes people hungrier, crave sweets and store belly fat. Ashwagandha helps manage these issues by reducing stress.
A controlled trial showed adults with chronic stress who took ashwagandha extract had better control over food cravings and eating habits compared to those who didn’t. The extract helped them lose weight and lower their BMI. This supports the idea that ashwagandhas stress fighting properties can help prevent stress related weight gain.
Ashwagandha stands out as one of the most well researched and versatile herbs in the world of natural health. With roots deep in Ayurvedic tradition and modern science to support its benefits, this adaptogenic powerhouse offers a holistic approach to wellness. Its ability to balance stress, support sleep, protect brain function, regulate hormones, reduce inflammation and improve metabolic health makes it a valuable ally for both mental and physical well being.
