Ashwagandha – what is it and what are its properties?

Ashwagandha – what is it really, where does it come from, what are its uses? What are the effects of including it in your diet? Are there any contraindications to its use? What are the side effects of ashwagandha supplementation? We will answer these and other questions in the following article.

Ashwagandha – what is it?

We hear about it quite often, but we don't always realise what ashwagandha is. It also goes by other names, such as Indian ginseng, Withania somnifera or sleepyhead. It is a shrub found in subtropical zones, mainly in Southeast Asia. It grows up to 150 cm in height. It is a plant that has been used for many years in Ayurveda, or traditional Indian medicine. For some time now, we have been observing an increase in the popularity of ashwagandha. This is mainly due to its significant health benefits. In ancient times, Hindu physicians used it to treat various ailments. To this day, it is used in these parts of the world as a remedy for asthma, tuberculosis, vitiligo, bronchitis, menstrual problems, arthritis, sleep disorders and many others.

The remarkable properties of Indian ginseng

In India, the leaves, fruits and roots of Withania somnifera are considered the most valuable parts of the plant. Ashwagandha contains glycoquinolides, which are responsible for its adaptogenic properties. Adaptogens are herbs with antioxidant properties. They have a beneficial effect on the body's immunity and help to achieve its balance, i.e. homeostasis. In addition, it contains withanolides, which have antibacterial properties. Opinions about ashwagandha are overwhelmingly positive. People share information about its effective impact and visible improvement in the functioning of the body.

The wonderful withania somnifera - what does ashwagandha help with? What are the main benefits of using it?

Ashwagandha has a positive effect on the immune and nervous systems. It is recommended for use during periods of intense mental work, as it improves concentration, focus and memory. Ashwagandha strengthens the respiratory and immune systems, fighting infections that attack the body. The withanolides it contains have a protective effect on the liver. In addition, the substances found in ashwagandha inhibit neutropenia, i.e. a decrease in the number of white blood cells in the body. Indian ginseng helps reduce tension and anxiety. For this reason, it has antidepressant and anti-neurotic effects. It also reduces stress and strengthens mental resilience.

Withania somnifera has the ability to fight free radicals. As a result, it delays the ageing process of the skin and the body and helps to reduce wrinkles. Its properties help regulate blood glucose levels and support weight loss. Women who start using ashwagandha should notice a reduction in menstrual pain and uterine cramps. The menstrual cycle can be regulated. In men, it improves physical performance, muscle strength and increases testosterone levels. In addition, it has been shown to have a positive effect on male fertility and libido. It improves sperm quality and motility.

Recent studies show that Indian ginseng may have a positive effect on the treatment of Alzheimer's, Huntington's and Parkinson's diseases.

Ashwagandha and sleep quality

We all know how important sleep is for the proper functioning of the human body. Sufficient quality and length of sleep reduces stress, lowers blood pressure and bad cholesterol levels. Witania, incidentally, has a beneficial effect on sleep. By regulating the excitability of the nervous system, it is able to effectively optimise the quality of night-time rest. In addition, it affects GABA receptors, which are an important part of wakefulness and the sleep circuit. This, in turn, makes us fall asleep much faster and sleep longer and more deeply.

Contraindications for the use of ashwagandha

Unfortunately, ashwagandha cannot be taken by everyone. It should be avoided by people taking sleeping pills and sedatives, as well as those undergoing pharmacological treatment for epilepsy. It is also not recommended for pregnant and breastfeeding women, or for children. It should not be combined with certain painkillers containing diazepam or clonazepam. People at high risk of hyperthyroidism and those taking any medication should consult their doctor or pharmacist about possible supplementation.

Ashwagandha and alcohol

There are no conclusive studies showing the negative effects of drinking alcohol while supplementing with ashwagandha. However, in some cases, Withania somnifera may intensify its effects, so we do not recommend combining these two substances.

Ashwagandha – side effects

Withania somnifera, like many other plants, can cause side effects, especially when used excessively. These include, among others:

• vomiting
• nausea
• other disturbing symptoms from the digestive system
• hyperthyroidism
• feeling of excessive agitation
• epileptic seizures
• sleep disorders
• skin discolouration, burning and itching.

These situations are rare, but we must bear them in mind if we want to start supplementing with Indian ginseng.

Ashwagandha – which one to choose?

It is worth choosing ashwagandha that does not contain unnecessary additives. The form in which we take ashwagandha is not very important. It can be capsules, tablets or liquid extract (drops). The most important thing is that the dose is as concentrated as possible and contains as many valuable withanolides as possible. Too little of these will result in a weaker effect or the need to take a larger amount of the preparation.

Keep in mind that the way ashwagandha is cultivated can affect how much withanolides end up in the plant. For this reason, we do not recommend supplementing with dried ashwagandha or powdered root. Capsules or drops ensure that the amount of active ingredients stated on the label is accurate.

Ashwagandha - dosage

If we want to maximise the beneficial properties of ashwagandha, we should take 600 to 1200 mg of standardised extract per day. It should be noted that this dose should be adjusted individually, preferably after consulting a doctor or pharmacist. They will help you choose not only the appropriate amount, but also the form of the preparation.

Ashwagandha is only a dietary supplement and should not be treated as a substitute for a wholesome meal. It supports the body in many areas of its functioning, but a varied diet is the basis in this matter. If there are no significant contraindications, we strongly recommend starting ashwagandha supplementation. Its health-promoting effects are invaluable and apply to many areas of the human body's functioning.

Bibliography

‘Full Strength’, Dr Amy Shah, Znak Literanova, 2022.

Effective Protection Against Infections and Viruses, Dr Ruediger Dahlke, Vital Publishing House, 2022.

Adaptogens from A to Z, David Winston, Steven Maimes, Vital Publishing House, 2019.