April 11, 2022

Benefits of Ashwagandha Root

Ashwagandha (Withania somnifera) is an herb from the Indian Himalayas. In Ayurvedic Medicine - it is used as an Rasayana (tonic) supporting:

Immunity
Mental Focus
Resistance to Stress
Muscle Synthesis & Recovery

This month, search terms Ashwagandha Benefits increased by a staggering 700% - with a steady climb.

In this blog we discuss all things Ashwagandha - its relationship to clinical success, and as a treatment modality for common health concerns.

Always consult a health care professional before consuming Ashwagandha. This blog is for information purposes only and is not for the diagnosis, treatment, or management of disease.

How does Ashwagandha Work

Ashwagandha has been associated with modulating:

Brain
Thyroid
Immune cells
Muscle metabolism

& Mental (cognitive) features such as anxiety, attention, and focus

The Chemistry of Ashwagandha

The chemicals in Ashwagandha have been shown to exert beneficial effects on humans - specifically, the Withania species, a form of phytonutrients filled with Alkaloids, Flavonoids, and Tannins.

All of which known for there Immune, Brain, Antioxidant capacity.

However, the traditional Indian system of medicine called “Ayurveda” recommends using Withania somnifera roots for therapeutic purposes and internal administration.

The chemical constituents of roots include

Withaferin A
Withanosides
Withanolide A
Withanolide B

Shop KSM-66 Extracts: Ashwagandha KSM-66 Withanolide Extract

kipos nutrimart ashwagandha what is it and benefits google blog picture visual description and explanation ashwagandha for stress mood anxiety mental health and weight training

Benefits of Ashwagandha

Ashwagandha & Cognition

Ashwagandha has been associated with improving Cognition.

The part of the brain that deals with Executive Functioning, often described as the set of mental skills that include:

Working Memory
Flexible Thinking
Focus and Attention
Self & Impulse Control

Research Evidence

In a double-blind study, Ashwagandha Rt Extract (ARE)(KSM-66) was studied to determine its ability to improve cognitive function, specifically memory – in adults that showed specific signs of aging.

Groups were treated with either KSM-66 (300mg), or placebo twice daily for a total of eight weeks. Subtest scores were recorded for logical memory, verbal memory, faces, and family pictures.

In the Ashwagandha group, improvements were noted in immediate recall, and general memory – specifically logical memory (in psychology, local memory refers to the memory for the meaning of learned material)

The Ashwagandha group also demonstrated significantly improvement in:

Executive Function
Sustained Attention
Information-Processing Speed

These tests are used commonly in psychology research practices and reflect effects on the ability to think (cognitive function).

Ashwagandha & Stress

Stress is a term with many definitions, in the event of of this blog, stress can be considered:

A negative appraisal towards an event, offsetting a potential cluster of physical and or mental responses.

Physical symptoms of stress:

Chest Pain
Heightened blood pressure
Increased heart and breathing rate
Muscular Tension & Jaw Clenching

Mental symptoms of stress:

Fatigue & Brain Fog
Anxiety & Depression
Anger & Irritability & Restlessness
Difficulty with Memory and Concentration

Ashwagandha Root Supplement what is ashwagandha what are the benefits to ashwagandha

Tea & Beverages

Ashwagandha & Stress

The stress-hormone cortisol is an important factor in the stress-response.

Cortisol is influenced by a deep structure in the brain called the

Hypothalamic Pituitary Axis (HPA axis).

Prolonged release of cortisol caused by chronic stress can contribute to the general decline of health, affecting:

Mood
Kidneys
Attention & Focus
Heart and Blood Vessels

In a 2019 research article, consuming Ashwagandha after 12 weeks was associated with 30% decrease in listed anxiety symptoms. These symptoms were scaled via the Hamilton Anxiety Rating Scale (HAM-A), and self-report Depression, Anxiety, Stress Scale-21 (DASS-21). (Two self-report scales used by clinical psychologist and researchers)

Ashwagandha intake was also associated with greater reductions in morning cortisol (P < .001). The benefits of Ashwagandha have been associated with moderating effect on the hypothalamus-pituitary-adrenal axis.

Tinctures

St. Francis Herb Farm: STREST with Ashwagandha

Stress & Health Decline

In 1946, a scientist Hans Selye noticed that many people experiencing chronic stress generally declined in their health much sooner than self-reported healthy individuals.

His research on the topic lead him to theorizing General Adaptation Syndrome (GAS) and how long-term stress (caused by prolonged Autonomic Response prompt by cortisol) perpetuated the cycle of declining health.

The symptoms of decline were often related to the many physical and emotion faucets that contribute to overall health & longevity.

Mental Agility
Kidney & Nervous Function
Chronic organ diseases like heart disease

Proper consumption of nutrients that support the replenishment of stress organs are essential,

Today this nutrient is commonly known as adaptogens.

Ashwagandha is considered an Adaptogen dating back to traditional Indian Medicine, considered a Rasayana (Rejuvenating Tonic)

Ashwagandha & Immunity

One of the main actives in Ashwagandha are called Withanolides, mainly withanolide glycosides.

It has been suggested that this compound provides immune-benefits by activating white blood cells like macrophages. Macrophages function by eliminating invading bacteria.

Ashwagandha roots and leaves have been show to activate lysosomal enzymes which function to detoxify and eliminate by-products of immune cells.

In one study, Ashwagandha consumption increased expression levels of T-helper 1 (Th1) cytokines, and enhanced natural killer (NK) cell activity.

To date, many studies of Ashwagandha suggest it has the ability to impact multiple layers of immune function:

Innate Immunity

Immunity Present in the Body
Non-Specific Immunity ready to Invade
First-Response Immunity to foreign Pathogens
No Memory to this Immune system

Adaptive immunity

Created in response to foreign subject
Specific Immunity to Specific Infection
Onset Response: 1 to 2 weeks
Memory of Specific Foreign Invaders

It is clear that Ashwagandha interacts with our systems that help replenish us from the constant exposure and carcinogens caused by everyday pollution, and mother nature.

Ashwagandha Probiotics

Garden of Life: MOOD (50 Billion) with Organic Blueberry & Ashwagandha (60ct)

Ashwagandha, Immunity & Stress Hormone Cortisol

In many ways Ashwagandha, and how it exerts its beneficial effects is still widely a mystery. Some researchers suggest its ability to modulate the stress hormone cortisol, may contribute to its immunity benefits.

It is widely known that unbalanced cortisol levels caused by our natural response system, primary disease or long-term stress, can increase the likelihood of being immunocompromised.

How Could Stress “Get inside the body” to affect the Immune response?

It was been shown that chronic forms of stress were accompanied by reduced natural killer cell

Cytotoxicity
Suppressed lymphocyte proliferative responses
Blunted humoral responses to immunization

Immunity, Mood, Cortisol

The long-term immune state perpetuated by cortisol has been correlated to called sickness behavior, a syndrome that involved a cluster of changes such as:

Reduction in:

Physical Activity
Social interaction
Sexual activity

Increased responsiveness to:

Pain
Anorexia
Depressed mood

Consuming a variety of adaptogens that influence cortisol response is an effective way of nutritional lifestyle management that can promote rebalance and rejuvenation in a fatigued system.

Listed are our top ranked Adaptogens:

Ashwagandha & Resistance Training

The link between Ashwagandha and Testosterone has been a topic of interest for several years,

In an 8-week, randomized, double-blind, placebo, controlled clinical study, 57 young male subjects (18-50 years old) were divided into two groups.

Men in the treatment group consumed 300mg of Ashwagandha Root Extract twice daily (t=300mg, twice daily = 300mg).

Following initial measurements, both groups participated in an 8-week resistance training program.

At the end of the trial, the ashwagandha treatment group had significantly greater increase in muscle strength, recorded via bench-press exercises, and leg extensions.

The treatment group also recorded a significantly greater muscle size increase in the biceps and chest, a greater reduction of exercise-induced muscle damage, a significant increase in testosterone, and significantly greater decrease in body fat percentage compared to the placebo subjects.

Although the exact mechanism of Ashwagandha is unknown, some authors suggest ashwagandha

Can have beneficial effects on mitochondrial energy levels and functioning and reduce the activity of the Mg2 + -dependent ATPase enzyme responsible for the breakdown of ATP.
Can increase creatine levels that can in turn lead to ATP generation
Finally, the effects of ashwagandha on the nervous system as anti-anxiety agent and in promoting focus and concentration