Ashwagandha (Withania somnifera) is a medicinal plant widely used in traditional Indian medicine, known as Ayurveda. It belongs to the Solanaceae family and is native to Southeast Asia. In recent decades, it has attracted the attention of the scientific community for its potential benefits on mental health, physical endurance and sports performance.
Active components and mechanism of action
Ashwagandha contains a number of bioactive compounds, including withanolides, alkaloids and saponins, which are responsible for its adaptogenic and anxiolytic effects. These compounds act by regulating the immune system and modulating the hypothalamic-pituitary-adrenal (HPA) axis, thereby reducing cortisol levels and helping to improve the stress response.
1. Stress and Anxiety Reduction: Ashwagandha has been shown to reduce blood cortisol levels, which helps manage stress more effectively. Clinical studies have shown that administering ashwagandha to people with moderate to severe stress can significantly improve quality of life by reducing symptoms of anxiety and depression.
2. Improves Sleep Quality: Thanks to its anxiolytic and relaxing properties, ashwagandha has been shown to improve sleep quality, which is beneficial for those who suffer from insomnia or difficulty sleeping deeply.
3. Increased Energy and Physical Endurance: This adaptogen helps improve endurance by reducing the impact of physical and mental stress. In the sports field, this translates into a greater ability to face intense workouts and faster recovery. Some studies in athletes have shown that ashwagandha can improve VO2 max and muscle strength.
4. Strengthening the Immune System: Ashwagandha stimulates the activity of NK (natural killer) cells, improving the body's ability to fight infections and reduce inflammation.
5. Blood Sugar Regulation: Some studies indicate that it may help reduce glucose levels in people with type 2 diabetes. Withanolides may improve insulin sensitivity, although more research is needed in this field.
6. Cardiovascular Health: Ashwagandha also shows cardioprotective effects, helping to reduce cholesterol and triglyceride levels. Additionally, its ability to reduce cortisol may have an indirect beneficial effect on blood pressure and overall cardiovascular health.
Recommended dosage and precautions
Ashwagandha dosages vary depending on the extract and the concentration of active compounds. Generally, 300 to 500 mg of ashwagandha root extract standardized to 5% withanolides is recommended twice daily. However, for patients with specific conditions, such as athletes or people with high stress levels, dosages may be adjusted under the supervision of a healthcare professional.
Precautions:
• Drug interactions: Ashwagandha may interact with sedative, immunosuppressive, and blood pressure medications.
• Side effects: In high doses, it can cause gastrointestinal discomfort, dizziness and drowsiness.
• Contraindications: Not recommended for pregnant or breastfeeding women without medical supervision, or for people with autoimmune disorders without the advice of a specialist.
Conclusion
Ashwagandha offers a number of potential benefits for both mental and physical health, particularly relevant in the area of sports performance and stress reduction. Despite its generally positive safety profile, it is essential that its consumption is regulated by health professionals, especially in people with pre-existing medical conditions or taking specific medications.
Literature:
Some of the scientific references that support the effects of ashwagandha on stress management, mental health and physical performance:
These references can provide a solid basis for understanding the mechanisms and effects of ashwagandha on different aspects of health and physical performance.
Each of these studies contributes to the body of scientific evidence supporting the use of this plant in specific contexts, such as stress management, strength enhancement, and metabolic health.
1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
• This study evaluated the effect of an ashwagandha extract in people with elevated stress levels, demonstrating a significant reduction in cortisol and improvement in anxiety symptoms.
2. Raut, AA, Rege, NN, Tadvi, FM, Solanki, PV, Kene, KR, Shirolkar, SG, … & Vaidya, AB (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111–114.
• This research evaluated the safety and tolerability of ashwagandha in healthy volunteers, concluding that it is safe at recommended doses.
3. Sandhu, JS, Shah, B., Shenoy, S., Chauhan, S., Lavekar, GS, & Padhi, MM (2010). Effects of Withania somnifera (Ashwagandha) supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7(1), 48.
• This clinical trial analyzed the impact of ashwagandha supplementation on muscle strength and recovery, finding an improvement in these parameters compared to the placebo group.
4. Auddy, B., Hazra, J., Mitra, A., Abedon, B., & Ghosal, S. (2008). A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study. Journal of the American Nutraceutical Association, 11(1), 50–56.
• This study demonstrates that ashwagandha significantly reduces stress markers, such as cortisol, in individuals with chronic stress.
5. Andallu, B., & Radhika, B. (2000). Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian Journal of Experimental Biology, 38(6), 607–609.
• This study explores the hypoglycemic and cholesterol-lowering effects of ashwagandha root, with positive results in blood glucose and lipid control.
6. Lopresti, AL, Smith, SJ, Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an Ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
• This study evaluated the effect of ashwagandha on stress reduction and found a significant decrease in cortisol and an improvement in mental well-being.
