Ashwagandha

Ashwagandha

Latin Name: Withania somnifera
Family: Solanaceae

Part used: Root
Iris: All types
Energetics: Warming, Bitter, Sweet
Interactions: Please check with your Healthcare Provider.

Safe alongside Herb
  • Acetylsalicylic acid
  • Carbamazepine
  • Diazepam
  • Simvastatin
Unsure alongside Herb
  • Carbimazole
  •  Cyclophosphamide
  •  Dexamphetamine
  •  Levothyroxine

CONTRA-INDICATIONS

  • Pregnancy
  • Theoretically in Autoimmune conditions as it belongs to the Nightshade family.

ACTIONS

  • Immune modulator
  • Anti-anxiety
  • Tonic
  • Neuro-tonic
  • Anti-inflammatory
  • Astringent
  • Anti-bacterial
  • Anti-parasitic
  • Anthelmintic
  • Anti-anaemic
  • Antioxidant
  • Cardiac muscle tonic
  • Hypotensive
  • Sedative
  • Enhances neutrophils/ phagocytes
  • Aphrodisiac
  • Emmenagogue
  • Utero-tonic
  • Promotes lactation
  • Anti-neoplastic
  • Increases neutrophils
  • Hypnotic
  • Antispasmodic
  • Smooth muscle relaxant
  • Thyro-active
  • Diuretic
  • Prostate tonic

Main Constituents

  • Steroidal lactones
  • Sterol Withanolides
  • Withaferin A
  • Tropane alkaloids (Brahmoside)
  • Withanine
  • Phenol (Salicin)
  • Iron.

Main Uses

Adaptogen and tonic (Calming, not stimulating)
Circulatory System: Increases haemoglobin levels.
Mental/Emotional:  Chronic Anxiety, Improves memory, Improves concentration, Fatigue, Chronic Fatigue Syndrome, Depression, Exhaustion.
Nervous System: Augments cerebral function, Protects against glutamate toxicity, Headaches.
Reproductive System: Improves sperm count and motility
Musculo-Skeletal: Joint pain, Rheumatoid arthritis, Osteoarthritis.
Endocrine: Hypothyroidism
Immune System: Hayfever
Respiratory System: Asthma, Bronchitis

More About Ashwagandha

Ashwagandha is the ‘ginseng’ of Ayurvedic medicine, and a revered 'adaptogen'. It can improve physical energy and athletic ability, increase immunity to colds and infections and increase sexual capacity and fertility.
Ashwagandha is a general energy- promoting, disease-preventing tonic. It has a mild sedative effect on the central nervous system and acts as a muscle relaxant.
It can help to regulate blood sugar which aids in suppressing sugar cravings. Ashwagandha seems to show positive effects on the endocrine, cardiac, and central nervous systems, which makes it unique. It can support the body in producing its own thyroid hormones, yet isn’t the best option in autoimmune thyroid conditions such as Hashimoto’s.
Ashwagandha is widely used in Southern Asia as a “male sexuality tonic”, to restore male libido, ‘cure’ impotence and increase male fertility. Extracts of the plant have a direct spermatogenic influence on the seminiferous tubules.
Specifically, ashwagandha has been shown to exert a balancing effect on the endocrine system by reducing the amount of oestrogen in the body by inhibiting the activity of aromatase, which is responsible for converting androgen to oestrogen.
It is best becoming known for its ability to reduce the negative effects of stress, slow tumour growth, treat anxiety and insomnia.
Ashwagandha is generally safe at the doses recommended on the packaging. In high doses it may have steroidal activity similar to Creatine.
Ashwagandha may inhibit the effects of cortisol and prolactin on the hypothalamic-pituitary-gonadal axis and directly affect the hypothalamus.
It is being studied on its effects at reducing free-radical damage, which is understood to play a role in normal ageing and in such neurological conditions as epilepsy, Parkinson's disease and Alzheimer's disease.

Recipes:


Energy Balancing Truffles

Ingredients:

  • 10 dates, dried and pitted
  • 2 teaspoons ashwagandha powder
  • Approx. 118g of dark or semi-sweet chocolate chips
  • 1 teaspoon coconut oil
  • Refined Sea salt
  • Sesame seeds for topping

Method:
Using a blender or food processor, blend the dates and ashwagandha into a paste. Roll into small balls. If too sticky to shape, refrigerate for 10 minutes. Meanwhile, heat chocolate chips and coconut oil in a small pan over medium heat. Stir frequently. Dunk the date balls into the chocolate to coat, and rescue with a spoon. Place on a baking sheet lined with parchment paper and sprinkle with sea salt and sesame seeds. Refrigerate or freeze to cool and set the chocolate. Eat while slightly chilled to avoid melting.

Comforting Night Tonic

Ingredients:

  • Approx. 236g of cashews, soaked overnight
  • Approx. 472ml of filtered water
  • 1 teaspoon maple syrup
  • 1/2 teaspoon vanilla bean, ground
  • 1 teaspoon cinnamon powder
  • 1/4 teaspoon nutmeg, grated
  • 1/2 teaspoon ashwagandha powder
  • Pinch of sea salt

Method:
Make homemade cashew milk by adding soaked cashews to a blender with enough filtered water to fill 1 inch above the cashews. Blend until smooth.
Add 8oz of cashew milk, maple syrup, vanilla bean, cinnamon, nutmeg, ashwagandha, and sea salt to a small pot. Heat on high, removing before it comes to a boil. Stir using a spoon, whisk, or milk frother to be sure everything is combined. Relax, savor, and enjoy!
*Note: If it gets too thick, add water until you get the consistency you like.

References

Anti-Inflammatory

Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review
Studies indicate ashwagandha possesses anti-inflammatory, antitumor, antistress, antioxidant, immunomodulatory, hemopoietic, and rejuvenating properties.
https://pubmed.ncbi.nlm.nih.gov/10956379/

Depression/Anxiety/Stress

Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia
WS root and leaf extracts exhibited noteworthy anti-stress and anti-anxiety activity in animal and human studies. WS also improved symptoms of depression and insomnia.
https://pubmed.ncbi.nlm.nih.gov/34254920/

Hypothyroidism

Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial
Treatment with ashwagandha may be beneficial for normalizing thyroid indices in subclinical hypothyroid patients.
https://pubmed.ncbi.nlm.nih.gov/28829155/

Memory/Cognitive Function

Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions
Ashwagandha may be effective in enhancing both immediate and general memory in people with MCI as well as improving executive function, attention, and information processing speed.
After eight weeks of study, the ashwagandha treatment group demonstrated significant improvements compared with the placebo group in both immediate and general memory. The treatment group also demonstrated significantly greater improvement in executive function, sustained attention, and information-processing speed.
https://pubmed.ncbi.nlm.nih.gov/28471731/

Sleep Quality

A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults
A 72% increase in self-reported sleep quality was found for the treatment group. Based on activity monitoring data, the treatment group showed significant improvement in sleep efficiency.
https://pubmed.ncbi.nlm.nih.gov/32540634/

Women's Sexual Health

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study
This study demonstrated that oral administration of HCARE (high concentration ashwagandha root extract) may improve sexual function in healthy women.
https://pubmed.ncbi.nlm.nih.gov/26504795/

Neurodegenerative Diseases

Neurodegenerative diseases and Withania somnifera (L.): An update
Research reports based largely on preclinical studies as well as few clinical trials have highlighted the neuroprotective role of Ashwagandha against many neurodegenerative diseases including Alzheimer's, Huntington's and Parkinson's disease. The protective effects of Ashwagandha were accomplished by restoring mitochondrial and endothelial function, mitigation of apoptosis, inflammation and oxidative stress mechanisms.
https://pubmed.ncbi.nlm.nih.gov/32240781/

Clinical Use and Efficacy

Neurodegenerative diseases and Withania somnifera (L.): An update
Clinical research in humans has shown ashwagandha to be safe and of benefit in a range of conditions, including stress/anxiety, athletic performance, cognition, diabetes, insomnia and male infertility. Ashwagandha is generally safe in both adults and children, with only mild to moderate adverse effects reported during clinical trials. Preclinical safety and toxicity studies showed root extracts to be safe, with the only noted side-effects being mild depression of the central nervous system and an increase in thyroxine.
https://www.nmi.health/ashwagandha-a-review-of-clinical-use-and-efficacy/

Medicinal plants affecting sperm and testosterone production

The most important medicinal plants affecting sperm and testosterone production: a systematic review
Withania somnifera can be useful in increasing fertility due to the antioxidant power and low side effects.
https://pubmed.ncbi.nlm.nih.gov/35234023/

HPA Axis

Withania somnifera may inhibit the effects of cortisol and prolactin on the hypothalamic-pituitary-gonadal axis and directly affect the hypothalamus
https://pubmed.ncbi.nlm.nih.gov/38628109/

Anti-Inflammatory

Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood Problems in Adults: Prospective, Randomized, Placebo-Controlled Study
This study suggests that a dose of 600 mg a day can improve cognition, energy, and mood in adults with self-reported cognitive and energy problems.
https://pubmed.ncbi.nlm.nih.gov/39498904/

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