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Ashwagandha Benefits For Brain, Sleep, Weight, Emotional Well-being And More

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Ashwagandha (Withania somnifera, aka Indian ginseng): I would say it’s one of the top 5 herbal supplements that can make a significant impact on your health and well-being.

 

It’s amazing to see how modern science is confirming the many benefits of this herb, which had been used for thousands of years in Ayurvedic medicine ((the traditional system of medicine in India) [1],[2]. I prefer Ashwagandha (“the Indian Ginseng”) over other ginsengs for MS and a few other autoimmune conditions. 

Technical: Active ingredients: this herb had numerous health promoting ingredients. Especially important being withanamides, amino acids (including tryptophan, the precursor of serotonin and melatonin), and iron [3]. The key medicinal ingredients have the ability to cross the BBB, thus reaching the brain [4].

1.Ashwagandha for Brain Health

Ashwagandha works as a brain tonic, adaptogen (helps you adapt to physical and emotional stress) and rejuvenator of the nerves and brain cells. Unlike other adaptogens that overstimulate the immune system, Ashwagandha actually has a calming effect. Modern studies show that Ashwagandha can help treat neurodegeneration [5]. For example, this recent double-blind, randomized, placebo-controlled study found that Ashwagandha decreases symptoms of stress and inability to concentrate and also reversed forgetfulness (the most effective dose, based on this study: 500 mg/day) [6]

Ashwagandha promotes neuronal plasticity (the connection between brain cells), the repair and regeneration of the nerves and prevents the death of brain cells, It also helps improve neurotransmitter levels: especially acetylcholine [6], but also dopamine [7], serotonin [8], GABA [9]. It reduces glutamate toxicity [10]. 

It has antidepressant and anti-anxiety effects. Works alone but can also work synergistically with conventional antidepressants SSRIs [11], [12]. A review of 62 studies concluded that Ashwagandha treatment significantly improves anxiety scores [13] and the response to stress (including improvement in cortisol levels) [14].

Note: considering its effects on GABA receptors and the other neurotransmitters, is not a surprise to see that Ashwagandha also helps promote a deep, restful sleep [15]. Note: water extract of this herb (rather than alcoholic extract) seem to be more beneficial for improving sleep and treat insomnia [16].Technical: triethylene glycol, rather than withanolides is the active sleep-inducing component of Ashwagandha [17].

Ashwagandha also helps manage brain inflammation [18], strengthen the immune system [19], and fight free radicals (oxidative stress) [20]. Thus, Ashwagandha is a great choice for a neurodegenerative/ autoimmune condition like MS.   Ashwagandha is specifically indicated for MS, according to Drs. Frawley and Lad, authors of “The Yoga of Herbs”. 

2.Ashwagandha As a Nootropic (Memory Booster)

Ashwagandha improves memory, according to double-blind placebo-controlled trials conducted in healthy individuals, as well as people with mild cognitive impairment. It appears to improve both immediate and general memory as well as executive function, attention, and information processing speed [21]. In animal studies, Ashwagandha reversed brain plaques and cognitive deficits in Alzheimer’s disease [22], and reverses brain damage associated with Parkinson’s disease [23]. May also prevent oxidative stress and mitochondrial dysfunction associated with stroke [24].

3.Ashwagandha Promotes Healthy Weight

Works both ways, depending on your needs. In cases of excess weight associated with stress, Ashwagandha can help with weight loss/ maintain healthy body weight (double-blind, randomized, placebo-controlled trial, the daily dose used: 300 mg twice daily)[25] and also helps decrease the percentage of body fat [26]. On the other hand,  Ashwagandha also seems to promote weight gain in cases of unhealthy weight loss [27]. It works by improving leptin, “the appetite control hormone” levels. 

 

4. Ashwagandha Helps Manage Diabetes and High Cholesterol Levels

Ashwagandha helps improve blood glucose and cholesterol levels (cholesterol, triglycerides, LDL, and VLDL) in individuals with diabetes and high cholesterol [28]. In fact, this herb has comparable effects with the standard antiglycemic medication and can be used to counteract the side effects of some prescription drugs that cause metabolic syndrome [29],[30].

5. Ashwagandha Keeps Your Fit and Strong

Ashwagandha improves, muscle mass and strength (randomized placebo-controlled trial) [31] and cardiorespiratory endurance (also a randomized placebo-controlled study) [32].

6. Ashwagandha Improves Hormone Levels (Plus Works As an Aphrodisiac)

Being beneficial to treat low thyroid function (T4 levels) [33] (this is a randomized controlled study). Keep in mind that thyroid hormones play a key role in the formation of myelin, among many other roles. It also seems to improve sex hormones estrogen and testosterone and improve fertility [34], [35],[36]. These findings would match the traditional use of this herb, as a tonic, anti-stress and aphrodisiac.

7. Ashwagandha May Have Some Anticancer Effects

Researchers are looking into new, safe and effective herbs to be used for cancer therapy, and Ashwagandha is a great candidate [37]. It seems to work against several cancers including several types of cancer including skin, leukemia, breast, colon, and pancreas. Technical: mechanism of action: involvement in mitochondrial membrane permeability; Cancer cells have an altered phenotype- they primarily respire through lactate production (the ‘Warburg Effect’), which leads to mitochondrial dysfunction. Ashwagandha appears to induce mitochondrial dysfunction in human leukemia cells and also reduce mitochondrial function in breast cancer cells [38].  

8.More Health Benefits of Ashwagandha: improves digestion and gut health — from treating constipation, antiulcer activity, to possibly manage IBS and IBD [40],[41]. It can also help relieve inflammation and symptoms of arthritis and has a variety of antimicrobial effects (antibacterial, antiviral, antifungal) [43], [44], [45]. 

9. Ashwagandha Is The Superstar Among 800 Plants – Promotes Longevity

One study evaluated important pathways associated with longevity. These anti-aging pathways are important for dealing with environmental stress, gene expression, DNA damage, inflammation and more. Out of 800 natural substances, Withaferin A (a key ingredient of Ashwagandha) was on top of the list. Its effects mimic caloric restriction which is well known to promote longevity. It shares many similarities with the antidiabetic drug metformin, which is also researched for its ability to promote longevity.[49].  (technical: influences healthy aging genes FOXO3A and SIRT3, mTOR inhibition ) [46],[49].

10.For Ayurveda Lovers

Ashwagandha is used as a “Rasayana” for its wide-ranging health benefits. Rasayana is a herbal or metallic preparation that promotes a youthful state of physical and mental health and expands happiness.

There is extensive research in Ayurvedic textbooks about treating the nervous system, and Ashwagandha is on top of the list of the most effective herbs for brain health. Conditions affecting the nervous system are caused by Vata imbalances, according to Ayurveda. It also decreases excess kapha, but should be used cautiously in case of excess pitta. It is mostly known as a male herb, although can be very helpful for women as well- especially for infertility, symptoms of menopause or PCOS. Overall a great herb and an oja building herb.

  1. Ashwagandha Side Effects & Precautions & How to Take Ashwagandha

Should be used cautiously in cases of hyperthyroidism, especially associated with depression or bipolar [ 47 ].  Root extracts have sedative effects, due to  the presence of the alkaloid somniferin.   It is contraindicated in pregnancy and in arterial congestion. Large dose may cause diarrhea and vomiting [ 48 ].  Allergic reactions can occur with any herb or drug in those susceptible. The best thing to do when you try a new herbal supplement is to take a very small dose first.

How to Take Ashwagandha. There are two ways to take it: in a standardized form, as Ashwagandha root extract which contains a well-defined amount of active ingredients ie 8% Withanolides. These standardized forms are processed in the labs, are high potency, mimicking prescription drugs.

The second way is to take it how herbs had been used for thousands of years- in pure form- Ashwagandha powder. A daily dose would be one teaspoon or equivalent in capsules. 

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