By Coach Rishabh · December 26, 2016 · 4 min read
Ashwagandha (Botanical name: Withania Somnifera) is an adaptogen* revered as a rejuvenator and daily tonic in Ayurveda. It is a short, perennial shrub whose roots and berries are used for medicinal purposes. The name Ashwagandha is from the Sanskrit language and is a combination of the word ashva, meaning horse, and gandha, meaning smell. The root has a strong aroma that is described as “horse-like.”
Its been often touted for its effectiveness in arthritis, tumors, tuberculosis, asthma, a skin condition marked by white patchiness (leukoderma), bronchitis, backache, fibromyalgia, menstrual problems, hiccups, and chronic liver disease. All of these claims are unfounded and lack substantial evidence.
Ashwagnadha has been shown to be effective particularly in the areas of stress reduction and mental cognition. There is also mild evidence suggesting its efficacy in sexual problems, infertility, and insomnia. But most of these effects seem to descend from its adaptogenic properties.
adaptogen* : These are a group of botanical species that improves the bodily resistance to stressors and promote homeostasis & balance within systems.
The Power Of Ashwagandha
Ashwagandha is natural mood enhancing and stress reducing supplement. Its regular use can lead to improved emotional well-being, increased resistance to fatigue, enhanced concentration, and energy levels.
Glycowithanolides in ashwagnadha can help to reduce cortisol levels in the body. Cortisol is a stress hormone released by adrenal glands during high-stress periods, mental or physical. Cortisol is noted for its negative effects like anxiety, insomnia, lack of concentration, brain fog, fat gain and muscle loss. It has been correlated strongly with parameters of body habitus (body mass index and waist and hip measurements [positive]) and HDL cholesterol (negative). (Robert F)
This benefit of ashwagandha can be a significant advantage for high-level athletes who undergo tough training regimens. The hard training leads to elevated levels of stress hormones including cortisol which need to be managed appropriately in order to keep the body in positive protein balance.
The Problem With Ashwagandha Supplementation
For a herbal supplement like ashwagandha to show its full effects, it needs to be standardized to the highest percentage of its active ingredients. An extract of the herb should provide consistent dosage delivery. The exact potency of extract should be assured to root out the random variation from batch to batch during manufacturing. And this is the problem with most herbal products available in India and worldwide. That’s why few people find a certain brand really helpful while others find it utter garbage.
Another problem specifically with ashwagandha is that of its bioavailability and permeability. Most of the pharmacological properties of ashwagandha are attributed mainly to the withanolides present within it. The efficacy of medicinally active withanolides constituents depends on the absorption and transportation through the intestinal epithelium.
Studies showed that the non-polar and low molecular weight compounds were highly permeable. As against this, the glycosylated and polar compounds showed low permeability. Surprisingly and paradoxically, the highly biologically active withaferin A was completely impermeable (Santosh T). It means that it’s important for the ashwagandha extract to be manufactured from only the high permeable compounds containing parts, like roots and not the leaves, for it to be really effective. Many manufacturers fail to take this into account.
Dosing Considerations
The appropriate dose of ashwagandha depends on several factors such as the user’s age, health, and several other conditions. Due to lack of adequate literature and standardization, there is not enough scientific information to determine an appropriate range of doses for ashwagandha.
The lowest effective dose for acute usage is guesstimated to be around 300-500 mg. The optimal dose is 6000 mg/day, preferably divided into 3 equal doses. A lower dose of 50-100 mg could be effective in few instances like reducing the immunosuppression seen with stress and augmenting anxiolytics (anxiety reducing drugs). Ashwagandha should be taken with meals.
Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.
Sources
- Mirjalili, M. H.; Moyano, E.; Bonfill, M.; Cusido, R. M.; Palazón, J. (2009). “Steroidal Lactones from Withania somnifera, an Ancient Plant for Novel Medicine”. Molecules. 14 (7): 2373–2393.
- Pati, P. K.; Sharma, M.; Salar, R. K.; Sharma, A.; Gupta, A. P.; Singh, B. (2009). “Studies on leaf spot disease of Withania somnifera and its impact on secondary metabolites”. Indian Journal of Microbiology. 48 (4): 432–437.
- R Archana, A Namasivayam. Antistressor effect of Withania somnifera. Journal of Ethnopharmacology. Volume 64, Issue 1, 1 January 1998, Pages 91–93.
- Robert Fraser, Mary C. Ingram, Niall H. Anderson, Caroline Morrison, Eleanor Davies, John M. C. Connell. Cortisol Effects on Body Mass, Blood Pressure, and Cholesterol in the General Population.
- Santosh T. Devkar, Amit D. Kandhare, Brian D. Sloley, Suresh D. Jagtap, James Lin, Yun K. Tam, Surendra S. Katyare, Subhash L. Bodhankar, and Mahabaleshwar V. Hegde. Evaluation of the bioavailability of major withanolides of Withania somnifera using an in vitro absorption model system. J Adv Pharm Technol Res. 2015 Oct-Dec; 6(4): 159–164.
- Stearn, W. T. (1995). Botanical Latin: History, Grammar, Syntax, Terminology and Vocabulary (4th ed.). Timber Press.
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