Ashwagandha – effects, properties and dosage

Increasing stress and surrounding problems related to professional and family responsibilities cause the human body to become overloaded with negative stimuli, resulting in elevated cortisol levels, which in excessive amounts become harmful to the body, inducing inflammation in various parts of our body.

1. What is Ashwagandha?
2. Ashwagandha – properties
3. Ashwagandha – dosage
4. What to combine Ashwagandha with?
5. Does Ashwagandha have any side effects?

This must be prevented through appropriate lifestyle changes and the support currently offered by the supplement market. One such solution is adaptogens, the most well-known of which is Ashwagandha.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a plant belonging to the group of so-called adaptogens. These are plants containing substances that are responsible for adapting the body to various types of environmental stressors. These can be various situations related to a person's daily functioning. Some of these situations can have a strong impact on the psyche and feelings, causing an accumulation of emotional stress, which leads to an increase in cortisol levels.

Factors that increase cortisol levels may also include situations involving excessive energy expenditure, e.g. as a result of overwork and excessive training. A similar situation, from a physiological point of view, is regularly consuming too few calories in relation to your caloric needs. This causes stress for the body, which in such cases has to conserve the most important organs and systems so that they can function properly in an emergency.

Ashwagandha, as one of the main adaptogens, lowers cortisol levels, thereby regulating the functioning of many systems suffering from excessive concentrations of this hormone.

Ashwagandha – properties

Thanks to its main property, which is the reduction of excessive cortisol, ashwagandha has a beneficial effect on many tissue systems in the human body. It is important to properly identify the cause of the current ailments. If it is stress-related, then Ashwagandha is worth considering. So let's take a look at the main effects of Ashwagandha on the body

Ashwagandha and well-being

Stress is also an inflammatory factor in the digestive tract. It manifests itself in the form of gastrointestinal symptoms, often associated with irritable bowel syndrome, which is becoming a very common condition nowadays. Excessive cortisol levels weaken the tight junctions in the small intestine, which often contributes to poorer absorption of nutrients from food.

In addition, there is a deregulation of intestinal peristaltic movements. This can manifest itself, for example, in diarrhoea or constipation. The quantitative and qualitative composition of the bacterial flora also changes, which has a negative impact on well-being and digestion. It is worth remembering here that neurotransmitters are produced in the digestive tract with the participation of bacterial flora, which then travel to the CNS (Central Nervous System) and affect our well-being and feelings.

By lowering cortisol levels and helping the body adapt more efficiently to stress stimuli, ashwagandha makes the body feel more relieved and improves well-being, which in turn affects how a person deals with everyday ‘difficulties’.

Ashwagandha and its effect on hormone balance

The endocrine system is very sensitive to all kinds of changes related to the functioning of the body. Hormones react quickly to changes in the body's environment in physiological terms. When stress stimuli intensify, a common phenomenon in the endocrine system is a decrease in progesterone levels, which acts as a kind of counterbalance to cortisol. If there is an imbalance in the levels of these hormones, it is not difficult to develop problems with the endocrine system.

A common problem in such situations is irregular menstrual cycles in women, increased irritability and temporary oestrogen dominance. In such cases, there is also a shortening of the luteal phase and problems with getting pregnant. In men, elevated cortisol levels cause a decrease in testosterone levels, which further negatively affects libido, motivation and the willingness to take any action. Colloquially speaking, one could say that a man becomes ‘flaccid’.

One of the most important aids in solving such problems is supporting the body with Ashwagandha. In addition to this, proper regeneration and a diet that supports the body's nutritional needs are also important. Returning to Ashwagandha, it regulates cortisol levels, which in turn affects the balance of progesterone and testosterone. Of course, another effect is the balancing of oestrogen levels in women (in men, this reaction also occurs at certain lower levels).

It is worth remembering that actions leading to improved hormonal health are not immediate. Hormones and their concentrations work over a longer period of time, so it often takes at least 1.5 weeks before the effects of the measures taken are felt.

Ashwagandha is often recommended for people with hypothyroidism. It is worth taking a moment to learn about its effect on the thyroid gland, as this small organ has a huge impact on the daily functioning of the body.

The thyroid gland is responsible for the production of hormones called T4 and T3. All processes related to their secretion are linked to the work of the hypothalamus and then the pituitary gland. The hypothalamus is responsible for the secretion of the hormone TRH – thyrotropin-releasing hormone. Thyrotropin-releasing hormone then acts on the pituitary gland, causing the release of TSH, which, when it reaches the thyroid gland, induces the synthesis of thyroid hormones. When there are problems related to excessive cortisol, there is another hormone at the pituitary level that can compete with TRH for the same place in the pituitary gland, limiting the amount of TRH reaching the pituitary gland.

This situation causes higher mobilisation of the hypothalamus to secrete TRH, which further causes a spike in TSH levels. High TSH causes lower secretion of T4 and T3. This is quite a lot of information, but it is worth knowing how stress causes problems with thyroid function. Ashwagandha also has a beneficial effect on the regulation of CRH and TRH levels in this case, which in turn has a positive effect on the secretion of adequate amounts of T4 and T3.

Ashwagandha and better sleep

Sleep is the best way to regenerate. During several hours of sleep (usually between 7 and 9 hours), growth hormone and other growth factors responsible for tissue regeneration are secreted. It is not without reason that professional athletes (and others) consider sleep to be very important at every possible moment. Although regular use of Ashwagandha during the day is not recommended due to the possible dulling of the athlete's senses, using it in the evening before going to bed is a very good practice that supports proper regeneration of the body and reduces cortisol levels.

The natural circadian rhythm assumes that the later the hour, the lower the cortisol concentration should be. It is therefore worth supporting your body in achieving even better quality sleep without the need to wake up or risk shallow sleep. Adequate sleep duration is also achieved with Ashwagandha supplementation. The reduction in cortisol levels in the evening also promotes calming of the nervous system and the synthesis of more inhibitory and toning neurotransmitters.

While discussing regenerative aspects, it is worth mentioning an interesting property of Ashwagandha, which is to lower and regulate the creatine kinase marker, or CK for short. Thanks to this effect, many athletes are able to exercise more regularly at a similar level of intensity, which contributes to better results over time. It also prevents excessive fatigue and overexertion in this group of people.

Ashwagandha and its effect on reducing inflammation

Inflammation is a general term for processes that are detrimental to health and are accompanied by high concentrations of inflammatory mediators, i.e. pro-inflammatory cytokines. To effectively combat inflammation, which can affect any part of the body, it is worth reaching for Ashwagandha, which has properties that increase the activity of internal anti-inflammatory systems. The use of Ashwagandha contributes to greater activity of antioxidant enzymes such as superoxide dismutase (SOD).

Ashwagandha is also capable of increasing the levels of enzymes that utilise one of the body's most powerful antioxidants – glutathione. These are enzymes from the glutathione peroxidase group – GSH-Px. This is a very important property, considering the above effects, as Ashwagandha can be used in a comprehensive regenerative and anti-inflammatory treatment. We are talking about combining Ashwagandha with good quality sleep. This aspect of regeneration can be further enhanced by melatonin supplementation, which also has a strong anti-inflammatory effect.

Ashwagandha supports concentration

Indian ginseng, or Ashwagandha, is a plant that also supports concentration, memory and improves other cognitive functions. Thanks to it, you can effectively ensure proper focus during and outside of work over time. In addition, the benefits of using Ashwagandha will also be noticeable during training, thanks to more effective concentration and coordination of movements when performing complex strength exercises.

Ashwagandha – preventive action

To summarise the properties of Ashwagandha, it is worth looking at its preventive effects. In this case, much is owed to the active substances contained in Indian ginseng. These substances are withanolides and glyco-withanolides. Good commercial preparations are characterised by an appropriate and standardised amount of withanolides.

Ashwagandha affects the human body in terms of regulating carbohydrate metabolism. It supports tissue sensitivity to insulin, i.e. the process of insulin sensitivity, and contributes to the regulation of blood glucose levels. It can be used effectively in people with hyperglycaemia and hyperinsulinaemia. However, it is advisable to consult a specialist before deciding to use Ashwagandha.

Another beneficial preventive effect of Ashwagandha is counteracting the development of neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. It also prevents the onset of dementia symptoms.

One of the most important aspects of Ashwagandha's action is the regulation of lipidogram parameters, mainly total cholesterol, triglyceride levels and LDL cholesterol fractions. This is an important element in the prevention of cardiovascular problems and for those with a family history of the disease.

Ashwagandha – dosage

Indian ginseng is usually used in doses of 250-600 mg in so-called standardised extracts with a specific content of withanolides. These are usually 7% extracts.

When to use Ashwagandha?

It is advisable to take Ashwagandha supplements after a meal, as this will ensure better absorption of the active substances contained in Ashwagandha and produce an effective biological effect.

There are also people who suffer from episodes of hyperactivity during the day. For such people, it is worth considering taking Ashwagandha not only in the evening. This is aimed at toning down hyperactive behaviour, which will undoubtedly benefit the health of such people.

At what times of the day should Ashwagandha be used?

In practice, the best scenario for using Ashwagandha would be to take it after dinner, about 45-60 minutes before going to bed. This will trigger the appropriate toning effect of Ashwagandha and improve the quality and length of sleep for the person using this supplement. 

What about the aforementioned hyperactivity? In such a situation, it is worth consulting a specialist about the use of Ashwagandha. If the answer is positive, the supplement can be taken during the day, depending on the time of day when hyperactivity is most pronounced. As with people who want to improve their sleep quality, people with hyperactivity should also take Ashwagandha after a meal to enhance its effects.

What to combine Ashwagandha with?

In addition to the standard strategy of consuming Ashwagandha after a meal, you may consider combining it with other supplements.

One of the available options is to further improve sleep quality and regeneration in the broadest sense. This involves combining Ashwagandha with melatonin, which together contribute to the comprehensive action of the GABAergic system. This system is responsible for the proper functioning of the neurotransmitter gamma-aminobutyric acid (GABA). This neurotransmitter is responsible for inhibiting the nervous system and promotes calming of the body and peaceful sleep.

The second option for combining Ashwagandha is the prevention of neurodegenerative diseases and the stimulation of new nerve connections, which also promotes improved cognitive function. For this purpose, it is worth combining Ashwagandha with Gotu Kola and Ginkgo Biloba supplements. If, on the other hand, we are talking about supporting cognitive function without preventive aspects, the popular Ashwagandha can be combined with Korean ginseng.

Another element of the body that can be taken care of is hormone balance. Specifically, this involves reducing cortisol levels, which contribute to various types of hormonal imbalances. To this end, it is worth combining Ashwagandha with Bacopa Monnieri, or Brahmi extract. This combination will also help reduce overall stress and anxiety levels.

In the world of fitness and sport, an athlete's performance is a very important element of their work. It can be influenced by appropriate training and supplementation. If an athlete would like to add Ashwagandha to their supplementation, it is worth combining it with Cordyceps mushroom, which supports the exercise capacity of active people.

Does Ashwagandha have any side effects?

Ashwagandha is considered a safe plant for use in supplements. However, this applies to safe values specified in doses of 250-600 mg, depending on the individual needs of the person. However, there are groups of people who should consult their doctor, dietitian or phytotherapist before using Ashwagandha.

This group includes people who:

• take antidepressants, anti-epileptic drugs and sleep aids
• use hypoglycaemic drugs, i.e. drugs that lower blood glucose levels (in this case, Ashwagandha may be too effective in enhancing this effect)
• pregnant and breastfeeding women should not use Ashwagandha
• take medication for high blood pressure (similar effect as with hypoglycaemic drugs)
• take medication for the thyroid
• suffer from inflammation of the stomach and intestinal mucosa (e.g. gastroesophageal reflux, peptic ulcer disease).

When choosing an Ashwagandha supplement, it is worth paying attention to the standardised extract mentioned above and the price. Good quality preparations are characterised by a higher price in relation to the number of capsules offered. A common and effective form of Ashwagandha supplementation is in capsule form. The powder itself can irritate the walls of the digestive tract.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

Properties of Ashwagandha:

• https://pubmed.ncbi.nlm.nih.gov/26609282/
• https://pubmed.ncbi.nlm.nih.gov/30854916/
• https://pubmed.ncbi.nlm.nih.gov/28829155/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1576076/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696210/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
• https://pubmed.ncbi.nlm.nih.gov/24882401/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487234/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695282/

Safety of Ashwagandha use:

•  https://pubmed.ncbi.nlm.nih.gov/31728244/