If you’ve ever heard about Ashwagandha, it’s probably been in recent years when the root (also known as ‘Indian ginseng’) started gaining traction as a so-called ‘adaptogen’ and has been implicated in providing some health benefit – possibly because modern life is stressful. In this blog, I’ll delve into Ashwagandha’s history, the science surrounding it, and I’ll make some observations on the health claims that are being promoted for this ‘super herb’ to see if it’s the miracle fix that it’s cracked up to be.
Introduction to Ashwagandha
Ashwagandha is an adaptogenic herb, traditionally used in Ayurvedic medicine to help the body resist stress. It has a long history of encouraging a healthy life.
Defining Ashwagandha and Adaptogens
While most people know that ashwagandha and rhodiola are adaptogens – natural compounds that help the body adapt to stress (physical, psychological and environmental), fostering stability of physiological processes and homeostasis – few recognise the cognitive benefits.
It’s a ‘super adaptogen’ herb, a ‘super herb’ that ‘may reduce anxiety, sustain stamina, facilitate mental focus, and adapt to all types of stimuli’. It’s a go-anywhere plant.
Historical Context of Ashwagandha
Used at least 3,000 years ago – and central in the ancient Indian ‘science of life’, called Ayurveda, meant to increase vitality and prolong life – ashwagandha’s roots remain history in the western world until the 1950s, when the word ‘adaptogen’ emerged to capture an old way of looking at herbs and an emerging view of the stress–health relationship.
- Ayurvedic Roots: Ashwagandha has been used in India for over 3,000 years, revered for its restorative properties.
- Modern Recognition: In recent years, ashwagandha has been embraced by wellness communities worldwide, reinforcing its status as a significant herbal remedy.
- Research Evolution: Interest in adaptogens surged in the 1940s, particularly among Soviet researchers exploring ways to enhance human performance under stress.
Mechanism of Action: How Ashwagandha Works
Ashwagandha works, in part, by modulating activity in the hypothalamic-pituitary-adrenal (HPA) axis, an important system in the body’s response to stress, and balancing cortisol, the hormone with the strongest association to stress. By balancing cortisol levels, ashwagandha helps the body cope with stress.
Ashwagandha and other herbal supplements that help to reduce stress and anxiety may be aptly described as functioning as a ‘stress vaccine’. As the Ashwagandha study found, the root aids in managing stress and anxiety and makes you more resilient to stress. But the root’s ‘stress vaccine’ function also makes it better than some other herbal supplements.
The Rise of Ashwagandha in Modern Wellness
Ashwagandha has become an increasingly popular approach to enhancing wellness, thanks to the plant’s roots, leaves and berries showing up in all manner of wellness products, from supplements to moisturisers.
- Market Growth: The herbal supplement market has seen explosive growth, with ashwagandha sales increasing significantly.
- Diverse Applications: Beyond supplements, ashwagandha is now found in teas, lattes, and even beauty products, showcasing its versatility.
- Influencer Support: Wellness influencers and practitioners have played a crucial role in promoting ashwagandha, further driving its mainstream acceptance.
Scientific Studies on Ashwagandha
The more people are curious about ashwagandha, the more we get studies that measure or estimate the impact the herb has on the body. Indeed there’s a large body of research on using ashwagandha to reduce stress – and the recent popularity of using it as an anti-anxiety aid is stemming from that work.
- Stress Reduction: Research indicates that ashwagandha may significantly reduce stress and anxiety levels, making it a promising option for those seeking natural relief.
- Physical Performance: Studies have suggested that ashwagandha can enhance physical performance, strength, and recovery, appealing to athletes and fitness enthusiasts.
- Cognitive Benefits: Emerging evidence points to potential cognitive benefits, including improved memory and focus, further solidifying its place as a holistic wellness tool.
Common Products Featuring Ashwagandha
Ashwagandha is available in all these forms: Ashwagandha is now the herb that seems to do it all – particularly for a consumer market that demands natural solutions to a motley assortment of health issues.
- Supplements: Available in capsules, powders, and tinctures, these are the most popular forms, allowing for easy daily consumption.
- Teas: Ashwagandha-infused herbal teas provide a soothing way to enjoy its benefits, often combined with other calming herbs.
- Food and Beverages: Ashwagandha is increasingly found in smoothies, lattes, and energy bars, appealing to health-conscious consumers.
- Skincare Products: From moisturizers to serums, ashwagandha is touted for its potential skin benefits, including anti-aging properties.
- Hair Care Products: Conditioners and shampoos featuring ashwagandha claim to promote healthier hair and scalp.
Potential Health Benefits of Ashwagandha
Because of these health-promoting properties, ashwagandha is one of the leading medicinal herbs in natural wellness. Here are its key benefits, according to research:
- Stress and Anxiety Reduction: Numerous studies suggest that ashwagandha can help lower cortisol levels, thereby reducing stress and anxiety symptoms.
- Enhanced Physical Performance: Research indicates that ashwagandha may improve strength, endurance, and recovery time in athletes.
- Boosting Immunity: Ashwagandha is believed to enhance immune function, making the body more resilient to infections.
- Improved Cognitive Function: Some studies point to potential benefits in memory, focus, and cognitive clarity, particularly in those experiencing stress.
- Support for Sexual Health: Traditionally used as a sexual tonic, ashwagandha may enhance libido and improve reproductive health.
Concerns and Skepticism in the Research
The skyrocketing demand for ashwagandha has also made the supplement a target of suspicion, for both of these reasons: whether it works or not, and whether there is any science behind the claims. Here are three.
- Quality of Studies: Many studies on ashwagandha are small, lack rigorous peer review, or are conducted in alternative medicine settings, raising questions about reliability.
- Regulatory Oversight: As a supplement, ashwagandha products are not regulated by the FDA, leading to variations in quality and potency across brands.
- Overstated Claims: The marketing of ashwagandha often includes exaggerated claims, making it essential for consumers to approach with caution.
- Individual Variability: The effects of ashwagandha can vary significantly from person to person, influenced by factors like dosage, form, and individual health conditions.
Ashwagandha and Hair Health: Myth or Reality?
The incorporation of ashwagandha into hair-care products has helped fuel a dogged demand among consumers for any treatments that could potentially support hair health there is, so far, even less and purer anecdotal evidence for these putative hair benefits.
- Hair Growth: While ashwagandha is praised for various health benefits, there is insufficient scientific evidence to confirm its effectiveness in promoting hair growth or preventing hair loss.
- Scalp Health: Some believe that ashwagandha can improve scalp health, but studies specifically addressing this claim are lacking.
- Moisturizing Properties: Its potential antioxidant properties may contribute to healthier hair, but more research is needed to substantiate these benefits.
Conclusion: Is Ashwagandha Worth the Hype?
Indeed, ashwagandha is a super wellness star, but with so many fans, when it comes to the super herb, scepticism is in order.
- Potential Benefits: Its ability to reduce stress and enhance physical performance is supported by some research, making it a valuable addition for many.
- Need for Caution: Consumers should remain aware of the variability in product quality and the need for more robust scientific evidence.
- Personal Experience: Individual responses to ashwagandha can vary, so personal experimentation may be necessary to determine its effectiveness.
Ultimately, ashwagandha might well be able to help, but its ability to reverse the effects of stress should ultimately, ideally, be driven by a holistic approach to health that includes a healthy diet, some form of exercise and a programme of stress reduction.