Whats is Ashwagandha?

Is there scientific backing to this commonly used supplement?

My position on supplements

I should make it clear that I’m not typically a person who advocates for supplements, generally. I’m more of a classicist in that I eat high-protein meals, get good rest, keep stress low, and work out 4-6 times per week. This has largely been the keys to my success. It should also be noted that I typically approach most supplements with a distrustful, or at the very least skeptical mindset. I think the person most interested in supplements could typically do better with more consistency at the gym, improve sleep, quality, and generally live an overall more healthy lifestyle. That being said, the fitness industry has had some instances where supplements have proven to work the most classic example of this is with creatine. Which has been proven to not only work, but to be healthy even in long-term studies. So every now and then I find it worth it to look into commonly used supplements like the one we will talk about today to see what is true what are the benefits and what are the dangers. This post is not a recommendation. Let me repeat that this post is not a recommendation.A review of the science-based medical research behind what is commonly used by fitness professionals.

Overview of the herb

Ashwagandha, also known as "Indian ginseng," is an ancient herb that has been used in Ayurvedic medicine for centuries. This ancient herb is best known for its anxiolytic and stress-relieving effects. It's been shown to reduce cortisol levels, which is the hormone that's associated with stress. And it's also been found to improve sleep quality, which is great news for those of us who struggle with insomnia.

But what I'm really excited about is the interest in Ashwagandha among athletes. Studies have shown that it can improve VO2max, which is a measure of cardiovascular fitness, and it can also improve upper and lower body strength, lower body power, and recovery. Now, it's worth noting that these studies have mainly been conducted on untrained individuals, so we don't know yet if these effects persist in well-trained athletes. But it's definitely worth keeping an eye on this herb as a potential supplement for athletes.

Another thing worth mentioning is that Ashwagandha may also improve sperm quality parameters in men with fertility issues, so it's not just for athletes, but for men who are looking to improve their fertility as well.

Possible testosterone benefits?

Ashwagandha is a popular supplement among athletes and bodybuilders for its various health benefits but is often sold on it’s supposed ability to boost testosterone levels. On this, the evidence is less clear.

While some studies have shown that ashwagandha may increase testosterone levels in men with infertility or low testosterone, the effects on healthy men are less significant. Additionally, many of the studies conducted on ashwagandha and testosterone have been small-scale and require further research. Despite this, there are still plenty of reasons to consider taking ashwagandha as a supplement.

The science behind the herb

This ancient herb contains a variety of bioactive compounds like alkaloids, flavonoids, glycosides, steroids, and steroidal lactones. But the real magic lies in the withanolides, which are considered to be responsible for most of the plant's benefits.

But what exactly are these benefits? Well, a lot of it has to do with Ashwagandha's potent antioxidant and anti-inflammatory properties. It's been shown to increase levels of antioxidant enzymes like glutathione peroxidase and superoxide dismutase, while also inhibiting lipid peroxidation. This can help protect our cells from damage caused by free radicals.

As we’ve already touched upon, one of the most well-known benefits of Ashwagandha is its ability to reduce stress and anxiety. This is partly due to its ability to influence the hypothalamic-pituitary-adrenal axis, which plays a central role in the stress response. It's also been shown to decrease cortisol levels. Additionally, Ashwagandha seems to alter the signaling of several neurotransmitters, which are dysfunctional in anxiety disorders. Its ability to enhance GABAA receptor signaling, specifically, is thought to underlie its benefits for sleep.

But Ashwagandha isn't just good for our mental health, it may also improve our physical performance. Studies (1) have shown that it may increase levels of hemoglobin, the protein in red blood cells responsible for transporting oxygen to the rest of the body. More research is needed to confirm this effect, but it's a promising area of study.

And lastly, Ashwagandha's ability to improve reproductive health is attributed to its antioxidant effects in combination with its ability to increase testosterone levels. This effect is more notable in men with infertility and low testosterone levels, but preliminary evidence suggests Ashwagandha may boost testosterone levels in healthy men as well, just not in any significant way.

Recommended dosage

When it comes to taking ashwagandha as a supplement, the recommended dosage can vary. However, most studies on the supplement have used dosages of 250-600mg/day of a root extract. The most commonly used dosing protocol is 600mg/day, divided into two doses, one taken in the morning with breakfast and the other in the evening.

From the studies conducted, it seems that a higher dosage of 600mg/day may be more effective in improving sleep (2). Similarly, for athletes undergoing intensive exercise regimen, doses of 600-1000mg/day may be more beneficial than lower doses. However, it's worth noting that more research is needed to confirm the idea that higher doses yield greater benefits.

Is it safe?

In terms of safety, ashwagandha is generally considered to be well-tolerated when taken in recommended doses. However, as with any supplement, it's important to be aware of potential side effects and any contraindications with other medications or conditions. Reports of some people experiencing mild drowsiness or sedation when taking ashwagandha are noted. Additionally, there is a lack of long-term research specifically designed to evaluate the safety of ashwagandha, so it's important to be aware of this when considering taking it as a supplement. While ashwagandha is considered safe, more research is needed to fully understand the potential risks and side effects associated with long-term use. It is always recommended to consult with a healthcare professional before taking any supplement.

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1 Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.

2 Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.