Your guide to ashwagandha
8 Minute Read
You’ve heard whispers about ashwagandha, the ancient herb with a myriad of health benefits, but perhaps you’re still scratching your head, wondering just what the fuss is about. Don’t worry, we’ve got you. This quick guide will give you a snapshot of all you need to know;
Rooted in the past
While the buzz around this adaptogen has grown in recent years, the truth is, ashwagandha's roots run deep, with a history that dates back over 6,000 years. In ancient India and the practice of Ayurvedic medicine, ashwagandha is revered as a “Rasayana”, a tool that promotes longevity and rejuvenation.
Its name translates literally to “smell of the horse” but don’t let that put you off. The name not only reflects the herbs potency but also its association with the strength and vitality it is said to provide, much like a spirited steed.
A Modern Day Adaptogen
In today’s world, ashwagandha has earned the title of “adaptogen,” a term for herbs that modulate the body's stress response, allowing us to cope more effectively with life's challenges. It does this by supporting the body in dealing with the physical and chemical effects of stress, soothing your nervous system whilst also giving you a boost.
Imagine ashwagandha as that gentle hand on your shoulder, reminding you, “You’ve got this.”
But what’s happening beneath the surface?
A quick lesson on herbs
Locked inside plants are a fascinating array of compounds known as phytochemicals. They exist to perform tasks which protect the plant, help the plant grow, thrive and work within the immune system of the plant.
Incredibly, there can be anything up to a million unique chemical compounds within any given plant. Some of these phytochemicals also overlap with molecules in the human body which then activate certain pathways and receptors on our own cells. What makes ashwagandha particularly fascinating is the unusually high number and rich composition of phytochemicals. Among these, withanolides—a family of steroidal lactones—stand out. These compounds are signalling molecules linked to numerous health benefits.
The Big 3
Ashwagandha’s numerous benefits most likely stem from three major effects it has on the body;
- Modulating stress
- Anti-inflammatory properties
- Antioxidant support
When it comes to stress, Ashwagandha works by lowering cortisol - the stress hormone that can spiral out of control, influencing neurotransmitters like serotonin and gamma-aminobutyric acid (GABA) , helping calm the nervous system. The withanolides also possess anti-inflammatory properties, which go towards mitigating the inflammation that comes with chronic stress.
Studies show that when stress levels decline, a cascade of positive changes follows, like dominos falling in the right direction. When the body feels safe, secondary benefits emerge - think improved fertility, regulated blood sugars, better heart health, and enhanced recovery.
In addition to lowering anxiety and lifting mood, ashwagandha enhances the immune system, providing antioxidant protection against cellular damage. By reducing neuroinflammation, the brain may be less sensitive to stressful events, promoting mental clarity. Like a ripple effect in the body, antioxidant protection can also lead to improved heart health and enhanced recovery.
Science meets Tradition
Science is now showing what has been empirically known for millennia. For example, in a 2008 clinical trial (1), participants who took standardised ashwagandha extract experienced significant reductions in stress-related symptoms. By day 30, those even on the lowest dose saw their anxiety scores drop by nearly 40%. By day 60 scores had dropped by 62% compared to the placebo group which saw no significant change at all. These results were not just subjective; biological markers also indicated a reduction in stress hormones.
Beyond Stress: Holistic Benefits
Thanks to the Big 3, the benefits of ashwagandha go beyond being your coping tool for life's challenges. For those looking to boost physical performance, this herb may also increase testosterone levels, improve muscle strength, and enhance fitness outcomes.
In a recent 8-week randomised controlled trial (2), adults supplementing with ashwagandha experienced a notable increase in VO2max, a key indicator of fitness. This suggests it may be helping the body better adapt to physical stress.
Moreover, for men facing fertility challenges, ashwagandha has been shown to improve sperm quality and health by reducing oxidative stress.
The Importance of Quality
When choosing ashwagandha supplements, it's crucial to opt for high-quality products that ensure bioavailability as well as safe levels and doses. Look for standardised extracts that contain a guaranteed percentage of withanolides to maximise effectiveness.
True Ashwagandha utilises KSM-66, the most potent, standardised and studied form of ashwagandha available. Sourced and handpicked from organic farms in Rajasthan, India, the true home of this herb, True Ashwagandha is crafted from the root of the plant, which contains the highest concentration of active compounds.
True Ashwagandha is amazing… but isn’t for everyone.
Herbs don’t always work the same way for everyone, so it’s important to be patient and mindful of how you feel. Start simple, monitor your body’s response, and adjust as needed. You can always consider lowering the dose, changing the time of day you take it, splitting the dose throughout the day, or even opening the capsule and taking half in a drink.
While Ashwagandha can support hormonal imbalances linked to stress, such as PMS, adrenal or thyroid issues, it can also influence testosterone, so those with conditions like PCOS might want to tread carefully. Caution is also advised for people with autoimmune conditions such as rheumatoid arthritis, lupus, Hashimoto's thyroiditis, type 1 diabetes, or Grave’s disease, as Ashwagandha can stimulate the immune system and thyroid. If you have any particular concerns about suitability, we would recommend consulting a healthcare professional who can provide personalised advice.
Traditionally, the roots of the plant are used for medicine. These roots are starchy, dense, and oily, which can be difficult to digest. So, those with a sensitive stomach might wish to take the capsules with a meal for better absorption and comfort.
A Lasting Legacy
Ashwagandha is not just an ancient remedy; it’s a testament to the wisdom of nature and those who have trodden the path before us. As we navigate the complexities of modern life, this powerful herb can be your ally