What is Ashwagandha
It is an evergreen shrub that grows in parts of India, Africa and the Middle East. It is also called Indian winter cherry or Indian ginseng.
For several millennia, powder from the roots and leaves of this plant used in Indian Ayurvedic medicine.
Ashwagandha supplements are prohibited in Russia.
But despite limitationthey can still be found on marketplaces.
What beneficial properties are attributed to ashwagandha?
Many properties of the plant are explained by its high concentration withanolides – lactoid steroids withaferin A and withanolide A, named after the plant itself. These bioactive molecules have a beneficial effect on metabolism, hormone levels and neurotransmitters.
But it is worth considering that most of the research on the benefits of ashwagandha was carried out in India. The plant is still used in local folk medicine. This could be considered a conflict of interest.
Helps fight stress
Ashwagandha products are known for their calming effects. And there is convincing evidence that the plant reduces levels of cortisol, the stress hormone. So consider Examine portal experts who analyze and summarize scientific data on supplements.
Ashwagandha as a Possible Stress Remedy mention and the authors of the MedlinePlus portal.
Relieves symptoms of anxiety
Experts at the pharmaceutical encyclopedia Drugs.com believe that ashwagandha’s ability to reduce anxiety testify limited data only.
For example, scientists analyzed five clinical trials and found that the supplement had a beneficial effect compared to a placebo. But the results of the experiments are questionable because there was a conflict of interest. And the assessment of the results cannot be called accurate: the subjects assessed their condition themselves and knew exactly whether they were taking a placebo or a plant extract.
This means that ashwagandha is definitely not worth trying. replace prescription medications for anxiety.
Helps you sleep better
Researchers suggestthat ashwagandha helps adults with insomnia fall asleep faster, increases sleep duration and improves its quality. But this data is considered limited, so you shouldn’t rely entirely on the supplement.
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Improves brain function
Some researchers do suggest that Indian ginseng supplements could be used as a therapy for diseases such as dementia and Parkinson’s disease. But the problem is that the review of the beneficial properties of the plant was published in a low-quality journal.
Experiments on laboratory mice confirmthat ashwagandha consumption may be associated with effects on learning and memory.
Studies with human participants have also been conducted. For example, one small study involved patients with bipolar disorder. They took ashwagandha supplements along with traditional treatment. As a result, the subjects showed improved memory.
Participants with mild cognitive impairment also experienced improved memory after taking the supplement. But ashwagandha did not have a significant effect on the reaction and processing of visual information.
Improves metabolism
Scientists believe that ashwagandha can increase insulin production. True, these conclusions were made after experiments on cell models. Therefore, it is unclear whether the result will generalize to humans. The potential benefit is that the cells will be twice as good at absorbing glucose from the blood, allowing reduce sugar levels in diabetics.
In 2000, scientists from India noticed that ashwagandha reduces levels of cholesterol and low- and very low-density lipoproteins – compounds that increase the risk of blockage of blood vessels. Only experiments were conducted on mice and healthy people, and the study was published in a low-quality journal. Therefore, you should not rely on such a conclusion.
Increases testosterone levels in men
Scientists carried out studies in healthy men doing strength training. As a result, testosterone levels in the subjects increased by 15%.
Despite this, experts from the Examine portal do not undertake to claim that ashwagandha actually affects the sex hormone. They believe that there is little solid evidence for this yet.
Increases strength and muscle mass
Since ashwagandha is believed to increase testosterone levels, it could potentially have an effect on strength.
In one experiment Over eight weeks of training, men taking the herb extract (300 mg twice daily) increased their bench press weight by 43% more than placebo group participants and their leg extension weight by 32% more than participants in the placebo group. In addition, in the representatives of the first group, strength training caused less damage, and as a result of the experiment, they built up much more muscle mass. Men taking ashwagandha experienced a 38% increase in arm circumference compared to the placebo group and a 55% increase in chest circumference. The fat layer, on the contrary, decreased: the former lost 3.5% of fat, the latter only 1.5%.
Possibly helps in the treatment of cancer
Test tube and animal studies on cancer cells showedthat withaferin A is capable of causing the death of cancer cells. This substance provides production of reactive oxygen species inside mutated cells, thereby disrupting their function, increasing sensitivity to apoptosis – programmed death, and preventing the growth of new tumors.
In an experiment on mice with ovarian cancer, taking withaferin A reduced tumor by 70–80% and prevented spread to other organs.
In another small experiment, ashwagandha reduced fatigue after chemotherapy in patients with breast cancer. But other, larger-scale experiments are required to confirm this conclusion.
It is important to understand that the results of these studies cannot be used to guide cancer treatment. There is no reliable evidence that the supplement will help people with cancer. There is also no significant evidence that ashwagandha will be safe in combination with chemotherapy. Therefore, you should strictly follow the instructions of your doctor.
What are the side effects of ashwagandha?
Although it is now believed that the side effects of ashwagandha are minimal, scientists do not have complete information. The fact is that long-term studies on its consumption have not been conducted.
There is now evidence that some people may arise:
- gastrointestinal disorder,
- diarrhea,
- vomiting and nausea,
- drowsiness.
It is also believed that, rarely, but still, ashwagandha can cause problems with liver. In the last few years, organ damage due to the additive has become more common. For example, for 2019–2022 in India recorded 23 cases. And in 2023, people in Germany, Poland and even Russia.
Who definitely shouldn’t try ashwagandha
Although side effects from taking ashwagandha are rare, there are some people who definitely shouldn’t. experiment with Indian herb:
- those suffering from autoimmune diseases (rheumatoid arthritis, type 1 diabetes, systemic lupus erythematosus, autoimmune thyroiditis);
- pregnant women;
- women during lactation;
- people with an overactive thyroid gland;
- recently had surgery.
Ashwagandha interacts with various medications, so taking it may help refuse those who take diabetes medications, high blood pressure medications, immunosuppressants, sedative-hypnotics and thyroid hormones.
Should You Take Ashwagandha Supplements?
Let us repeat, ashwagandha is prohibited in Russia. So it is better to refuse purchase and reception. And the doctor will not be able to determine the indications and select the dosage of a drug that is not in the clinical recommendations. And doing it yourself is always dangerous.
In addition, ashwagandha is sold as a dietary supplement. They are not considered drugs. Therefore, production control is weaker for them. Because of this, the composition of additives in identical jars from the same manufacturer may vary from batch to batch. And the actual concentrations of all substances may differ from those declared.
This means that with dietary supplements you can never be sure what exactly you are taking and in what dosage. This means that it will be difficult to even predict possible side effects.
This material was first published in October 2020. In April 2024, we updated the text.
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