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Aswagandha root and powder in a bowl with ashwaganda capsule supplements on a kitchen counter.

The Health Benefits of Ashwagandha

By Chloe Steele, MSc Nutrition, mBANT+

The botanical Withania somnifera, more commonly known as ashwagandha, is a short and unassuming woody shrub with surprising benefits. It has been used for more than 5000 years in Ayurvedic medicine for its health promoting properties, and as such is extensively grown and cultivated across the drier parts of India. 1 

 

The stem, leaves, and roots are thought to be filled with naturally occurring bio actives, known as phytochemicals, many of which support relaxation and mental and physical well-being. Of particular interest are the roots, which contain numerous phytochemicals and give ashwagandha its distinctive name. 2,3  The word ashwagandha originates from an ancient Indian language known as Sanskrit and literally translates as “horse smell”, owing to the roots displaying the distinctive odour of wet horse. Thankfully though, modern supplements have managed to overcome this, and more palatable versions are now available.  

 

Researchers nowadays are keen to give ashwagandha an evidence base to what the Ancients knew centuries ago, and they are uncovering some exciting things. This article reviews some of this research and provides an overview on the use of ashwagandha to support health and wellness.  

 

 

Ashwagandha as an Adaptogen 

 

Recent studies have driven researchers to find ways to support the body during times where emotional support is needed, and it has now classified a group of herbs as adaptogens. These herbs promote relaxation and hormonal balance, and support the body during times of occasional stress, with little or no side effects. 4 Examples include ashwagandha, eleuthero, and Panax ginseng. 5-7  

 

There are over 140 naturally occurring chemical compounds in ashwagandha, but it is thought that its adaptogenic properties are due to a group of phytochemicals known as withanolides. There are at least 70 of these found in the leaves and roots, with higher concentrations in the latter. 8,9 Withanolides may be key to ashwagandha supporting immune system and hormonal balance. 10,11 

 

Women reading a book and enjoying a cup of tea on her couch with blanket on her lap.

 

Supporting Emotional Well-Being 

 

The hypothalamic-pituitary-adrenal axis (HPA) plays a central role in the stress response in the body. It is a complex hormonal feedback loop, in which cortisol has a major role. Alongside daily cyclical fluctuations, cortisol is a hormone that is released as part of the fight or flight response when we experience stress. This aids survival when facing a threat or danger.  

 

Withanolides in ashwagandha are rapidly absorbed, and researchers have found that once inside the body they work in various ways to support positive mood and emotional balance. One study has shown that ashwagandha supplementation optimised morning cortisol levels, and the HPA. 12 A second study has also shown that amongst adults with symptoms of occasional stress, two months of ashwagandha supplementation rebalanced the HPA and serotonergic systems and promoted emotional well-being and relaxation. 13 

 

Supporting Sleep: What’s in a Name? 

 

The species name, Somnifera, literally translates from Latin as “sleep-inducing” indicating another potential effect of this botanical. Although stress and sleep are intertwined, and the use of Ashwagandha has been shown to support sleep and relaxation its effects appear to go beyond that. 14 One six-week study found that amongst non-stressed adults with poor sleep, ashwagandha promoted sleep quality compared to placebo. 15 A second study analysing five different trials reported similar results, with pronounced effects amongst individuals with sleep disruptions. 16 

 

The Science Behind Safety 

 

The definition of an adaptogen requires it to be a safe herb, and ashwagandha has been reported in several research papers to be largely safe and well-tolerated. 17,18 However, it is still an herb containing potent bio actives and mild and transient side effects have been reported in a small number of people. 19,20 It is important to consult a healthcare professional before supplementing Ashwagandha, especially if you are on any medications.  

 

Person holding a plant and leaves.

 

Ashwagandha: The Natural Way to Balance the Body 

 

The ancients knew that ashwagandha had therapeutic properties and it appears that the science agrees. Ashwagandha is an adaptogen that is worth more than just its nutritional value. The withanolides it contains may balance hormonal systems and support mood. Always make sure to consult your healthcare practitioner if you are considering incorporating ashwagandha into your daily routine.  

 

Chloe Steele, MSc Nutrition, mBANT - Transforming Complex Nutrition Research into Clear, Actionable Advice for Health and Wellness Chloe, based in Australia, gained her MSc in Personalised Nutrition from the University of Middlesex, and has worked for British Association for Nutrition and Lifestyle Medicine (BANT) since 2020.  

 

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.   

 

 

References: 

 

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  2. Tetali SD, Acharya S, Ankari AB, Nanakram V, Raghavendra AS. Metabolomics of Withania somnifera (L.) Dunal: Advances and applications. J Ethnopharmacol. 2021;267:113469. doi:10.1016/j.jep.2020.113469 

     

  3. Paul S, Chakraborty S, Anand U, et al. Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects. Biomed Pharmacother. 2021;143(June). doi:10.1016/j.biopha.2021.112175 

     

  4. Wu C, Mulakaluri A, Chaurasia P, et al. J Ayurveda Integr Med. 2024;15(1):100879. doi:10.1016/j.jaim.2023.100879 

     

  5. Speers AB, Cabey KA, Soumyanath A, Wright KM.. Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159x19666210712151556 

     

  6. Bleakney TL. Deconstructing an adaptogen: Eleutherococcus senticosus. Holist Nurs Pract. 2008;22(4):220-224. doi:10.1097/01.HNP.0000326005.65310.7c 

     

  7. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant adaptogens—history and future perspectives. Nutrients. 2021;13(8):1-21. doi:10.3390/nu13082861 

     

  8. Chatterjee S, Srivastava S, Khalid A, et al. Comprehensive metabolic fingerprinting of Withania somnifera leaf and root extracts. Phytochemistry. 2010;71(10):1085-1094. doi:10.1016/j.phytochem.2010.04.001 

     

  9. Trivedi MK, Panda P, Sethi KK, Jana S. Metabolite Profiling in Withania somnifera Roots Hydroalcoholic Extract Using LC/MS, GC/MS and NMR Spectroscopy. Chem Biodivers. 2017;14(3). doi:10.1002/cbdv.201600280 

     

  10. White PT, Subramanian C, Motiwala HF, Cohen MS. Vol 928.; 2016. doi:10.1007/978-3-319-41334-1_14 

     

  11. Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, Fernandez-Lazaro CI. Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review. Curr Nutr Rep. 2023;12(3):465-477. doi:10.1007/s13668-023-00481-0 

     

  12. Lopresti AL, Smith SJ, Drummond PD. Modulation of the hypothalamic–pituitary–adrenal (HPA) axis by plants and phytonutrients: a systematic review of human trials. Nutr Neurosci. 2022;25(8):1704-1730. doi:10.1080/1028415X.2021.1892253 

     

  13. Majeed M, Nagabhushanam K, Mundkur L. Medicine (Baltimore). 2023 Oct 13;102(41):e35521. doi: 10.1097/MD.0000000000035521. PMID: 37832082; PMCID: PMC10578737. 

     

  14. Majeed M, Nagabhushanam K, Murali A, Vishwanathan DT, Mamidala RV, Mundkur L. J Integr Complement Med. 2023 Oct 25. doi: 10.1089/jicm.2023.0279. Epub ahead of print. PMID: 37878284. 

     

  15. Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020;72:28-36. doi:10.1016/j.sleep.2020.03.012 

     

  16. Cheah KL, Norhayati MN, Yaacob LH, Rahman RA. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9 September):1-22. doi:10.1371/journal.pone.0257843 

     

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  19. Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114. doi:10.4103/0975-9476.100168 

     

  20. Tandon N, Yadav SS. J Ethnopharmacol. 2020;255(March):112768. doi:10.1016/j.jep.2020.112768