Ashwagandha – Effects and Uses | UNUVI Blog

Ashwagandha, also known as Indian ginseng, has held an important place in traditional Ayurvedic medicine for centuries. In recent years, it has gained immense popularity in the West as an adaptogen that supports the body in coping with stress and improving overall function. In this article, we will discuss in detail what ashwagandha is, its properties, uses, as well as contraindications and dosage guidelines.

Ashwagandha – What is it?

Ashwagandha (Withania somnifera) is a plant from the nightshade family, native to South Asia, mainly India, Pakistan, and Sri Lanka. In Sanskrit, its name means "the smell of a horse" – symbolizing the strength it is said to impart. It is a small shrub with yellow flowers and red berries, but the root of the plant is primarily used for medicinal purposes. In traditional Ayurveda, ashwagandha is considered a rasayana – a rejuvenating agent that supports longevity, physical strength, and mental balance.

Ashwagandha – Properties and Scientific Research

Ashwagandha has many valuable properties, most of which have been confirmed by scientific studies:

• Adaptogenic effects: Ashwagandha is one of the best-researched adaptogens – substances that help the body adapt to stress. It modulates the hypothalamic-pituitary-adrenal (HPA) axis, regulating cortisol secretion – the stress hormone.

  In a randomized clinical trial published in the "Indian Journal of Psychological Medicine" (2012), individuals taking 300 mg of ashwagandha extract (KSM-66) twice daily for 60 days showed:

  • a significant reduction in cortisol levels (–27.9%)
  • improvements in anxiety and stress tests
• Improved cognitive function: Withanolides and alkaloids in ashwagandha may support memory, concentration, and learning. They improve blood flow to the brain and protect neurons from oxidative stress.

  Studies suggest that ashwagandha may improve working memory and learning abilities. In an 8-week study involving healthy adults, supplementation with 300 mg daily extract improved:

  • reaction time
  • cognitive performance and information processing speed

  Source: Journal of Dietary Supplements (2017).

• Anti-inflammatory and antioxidant effects: Ashwagandha root extract has strong antioxidant properties – it neutralizes free radicals and protects cells from damage. It also reduces inflammation markers like CRP and IL-6.

  Extracts from ashwagandha root increase enzymes such as SOD (superoxide dismutase) and catalase. This protects cells and may slow aging processes.

• Regulates blood sugar and lipids: Ashwagandha may improve insulin sensitivity and reduce blood glucose levels. It also benefits the lipid profile – lowering triglycerides and LDL ("bad" cholesterol).

  In vivo and human studies show that ashwagandha can lower blood sugar levels and reduce LDL cholesterol and triglycerides. This makes it a potential aid in managing type 2 diabetes and metabolic syndrome.

• Supports fertility and libido: In both men and women, ashwagandha may enhance libido, improve semen quality, and regulate hormone balance (e.g., testosterone and LH levels).

  A 2010 study (Fertility and Sterility) found that in infertile men, 90 days of ashwagandha supplementation resulted in:

  • an average 17% increase in testosterone levels
  • improved semen volume, sperm count, and motility

It is worth noting that while many studies show promising results, supplementation should be individually tailored and consulted with a doctor – especially in cases of chronic illness.

Ashwagandha – Uses. How Does Indian Ginseng Work and What Is It Good For?

Ashwagandha has a wide range of health-promoting effects, making it useful in many areas of natural and complementary medicine. It acts adaptogenically, neuroprotectively, hormonally, and immunomodulatory.

1. Stress, anxiety, and emotional tension

Its most well-known and documented effect is stress reduction. The mechanism involves lowering cortisol levels – the stress hormone which, when chronically elevated, can cause fatigue, anxiety, sleep problems, and immune suppression.

• Helps reduce chronic stress symptoms (supported by clinical studies from 2012 and 2019).
• Supports people with anxiety and emotional disorders.

2. Insomnia and improved sleep quality

Thanks to its calming effect, ashwagandha can help people with sleep problems. Its sitoindosides support the GABAergic system, facilitating relaxation and recovery.

A 2020 study published in "Cureus" showed that patients using ashwagandha experienced improvements in:

• sleep latency (time to fall asleep),
• sleep efficiency,
• overall sleep quality.

3. Increased energy and fatigue resistance

Ashwagandha improves the body's physical adaptation abilities. Studies with athletes and active individuals have shown improved aerobic capacity (VO2 max), reduced post-workout muscle soreness, and faster recovery.

4. Cognitive support and concentration

Ashwagandha has neuroprotective properties – it supports nervous system health, improves memory, and information processing. It is recommended for people engaged in mental work, students, and those recovering from neurological conditions.

• May reduce the risk of dementia and neurodegenerative diseases.
• Used adjunctively in ADHD and depression therapies.

5. Fertility and libido

In men, it boosts testosterone levels, improves semen quality and libido. In women, it may stabilize hormones and support menstrual cycle balance.

In studies of infertile men, ashwagandha improved sperm motility and count as well as hormonal parameters (testosterone, LH).

6. Support in diabetes and insulin resistance

Due to its hypoglycemic properties, ashwagandha may help regulate blood sugar. Studies show:

• reduction in fasting and postprandial blood glucose,
• improved insulin sensitivity.

7. Immune system

Ashwagandha stimulates NK (natural killer) cell activity, increasing the body's resistance to infections and oxidative stress.

It may be helpful in weakness, recovery, and chronic infections.

8. Hormonal balance in women

Ashwagandha may ease symptoms of PMS and menopause – improving mood, reducing hot flashes, and enhancing emotional well-being. It may also support those with PCOS.

Although Indian ginseng has broad applications, effects can vary individually. Best results are achieved with regular use over a minimum of several weeks.

Ashwagandha – Side Effects

Although ashwagandha is considered a safe supplement for most healthy individuals, its use – especially long-term or in high doses – may cause some side effects. Side effects often depend on individual sensitivity, dosage, and the quality of the extract used.

Most commonly reported side effects

• Gastrointestinal issues – nausea, diarrhea, stomach pain
• Drowsiness and dizziness – especially at doses above 600 mg per day
• Headaches – occasionally in neurologically sensitive individuals
• Low blood pressure – which may be dangerous for hypotensive people

Allergic reactions and hypersensitivity

Some individuals may experience skin reactions, itching, rash, or difficulty breathing. In such cases, supplementation should be stopped immediately.

Interactions with medications

Ashwagandha may interact with sleep aids, sedatives (e.g., benzodiazepines), thyroid medications, immunosuppressants, and blood pressure drugs.

If you are on long-term medications – consult your doctor before supplementation.

Remember: supplement safety depends on product quality, dosage, and your health status. Buy ashwagandha from reputable sources and monitor your body's response.

Ashwagandha – Dosage. How to Use and Where to Buy?

Dosage:

• Powdered root: 3–6 g daily
• Extract (KSM-66, Sensoril): 300–600 mg daily
• Capsules: according to the manufacturer's label

It's best to start supplementation with a lower dose. It can be taken in the morning or evening – depending on the desired effect.

Where to buy? At pharmacies, herbal stores, and online. Choose standardized and quality-certified products.

Always consult supplementation with a doctor, especially in cases of chronic illness or medication use.