Ashwagandha (withania somnifera), is a powerful adaptogenic herb that is most well-known for its anti-anxiety and stress-relieving effects (1). Adaptogens are defined as plant substances that help our bodies manage physical, emotional, and hormonal stress, as well as restore homeostasis after any potentially biologically taxing events (2). It has been traditionally used in Ayurveda for thousands of years, classified as a rasayana, or, rejuvenation herb. Rasayana herbs such as ashwagandha aim to help replenish the body through maintenance and promotion of health at both a macro and micro-cellular level- facilitating homeostasis and equilibrium related to immunity (3). Native to India and southeast Asia, extracts of the ashwagandha plant are commonly referred to as the “strength of the stallion,” because of their miraculous ability to aid the body in recovery after illness (4). In addition to this, ashwagandha has been used for centuries as a supplemental treatment for conditions such as:
• Stress
• Anxiety & depression
• Insomnia
• Fatigue
• Declining cognitive function (such as decreased memory)
• Low immunity
• Low thyroid function
• Adrenal fatigue
• Reproductive issues such as infertility and low testosterone
• Imbalanced blood sugar
• Inflammation (5).
In terms of its most prominent use (and the one I believe is most relevant in today’s society)- mitigation of stress, studies have suggested that ashwagandha may help control mediators of stress, such as cortisol. In addition, it also may help reduce hypothalamic-pituitary-adrenal (HPA) axis activity, which in turn helps further regulate the body’s stress response (6,7).
Overall, ashwagandha is a powerful adaptogenic herb which may be incredibly useful to those who experience high levels of physiological or emotional stress.
By Dr. Anthony Salzarulo, DC, PT and Rachel E. Kessler
1. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.
2. https://www.uclahealth.org/news/what-are-adaptogens-and-should-you-be-taking-them
3. http://ccras.nic.in/content/rasayana-ayurvedic-rejuvenation-therapy#:~:text=Rasayana%20is%20an%20Ayurvedic%20rejuvenation,macro%20to%20micro%2Dcellular%20level.
4. https://draxe.com/nutrition/ashwagandha-benefits/
5. https://www.healthline.com/nutrition/ashwagandha#athletic-performance
6. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
7. https://examine.com/supplements/ashwagandha/