Ashwagandha, the revered herb in Ayurveda known as Indian ginseng, has gained global recognition for its potential health benefits. This article delves into various facets of ashwagandha, exploring its impact on physical and mental health, hormonal balance, heart health, potential therapeutic applications in cancer, safety considerations, and even its potential benefits for children.
Traditionally linked to male health, ashwagandha is often promoted for vitality and virility. Studies suggest positive effects on the testicles, potentially enhancing fertility, especially in men with low fertility and sperm quality. The herb has demonstrated an increase in testosterone levels, contributing to improved mood. Renowned as an adaptogen, ashwagandha significantly impacts mental health through stress reduction. Studies indicate effectiveness, particularly in individuals experiencing negative health states and high stress levels. Mechanisms involve the regulation of neuronal excitation and neuroendocrine receptors, showcasing potential benefits for stress, anxiety, depression, schizophrenia, sleep, cognition, and memory.
Ashwagandha exhibits diverse effects on hormonal health, impacting cortisol, testosterone, estrogen, and more. Studies suggest reductions in cortisol levels in chronically stressed adults and potential increases in testosterone levels in men with infertility. While effects on women are less pronounced, potential benefits include improved sexual function. The herb shows promise in enhancing physical fitness, with positive effects on cardiorespiratory parameters and exercise performance. Athletes, both trained and untrained, may experience improvements in VO2 max, strength, power, and recovery. Additionally, ashwagandha may contribute to increased lean mass and decreased fat mass in sedentary individuals.
Preclinical studies on withaferin A, an isolated component of ashwagandha, suggest its potential in inhibiting or controlling cancer metastasis. Human studies on breast cancer patients undergoing chemotherapy show positive outcomes, including improved well-being and reduced fatigue. While ashwagandha is not a recognized cancer treatment, it offers potential benefits in alleviating stress associated with cancer. Animal studies suggest potential cardioprotective effects, with improvements in lipid profiles. Human studies support these findings, showing reductions in LDL cholesterol and triglycerides. Ashwagandha may contribute to overall heart health by optimizing lipid profiles and blood glucose levels.
Is Ashwagandha only for men?
Ashwagandha, traditionally considered a ‘male supplement,’ is often promoted for its potential to enhance vitality and virility in men, with claims of being a testosterone booster. Studies suggest that ashwagandha can positively influence the testicles, potentially promoting fertility, particularly in men with low fertility and sperm quality. The herb has demonstrated an increase in testosterone levels in such cases, which may contribute to improved mood when levels are low and then normalized.
While ashwagandha’s mechanism appears to involve the testicles, it does not exclusively benefit men. Women can still experience positive effects from ashwagandha. Studies have shown benefits in terms of anxiety, stress, and cholesterol for both men and women. Although there is no conclusive evidence on ashwagandha’s impact on female fertility, its influence extends beyond the male reproductive system, suggesting a broader range of benefits for both sexes.
Ashwagandha’s impact on brain/mental health?
Ashwagandha, renowned as an adaptogen, appears to have a notable impact on mental health through its stress-reducing properties. Studies indicate that the herb’s effectiveness is more pronounced in individuals experiencing both a negative health state and high stress levels. By mitigating physiologic responses and reducing perceived stress, ashwagandha demonstrates potential benefits in various aspects of mental health.
The mechanisms behind ashwagandha’s impact on mental health are not fully understood in humans, but preclinical studies suggest its influence on the regulation of neuronal excitation and neuroendocrine receptors. If ashwagandha modulates the HPA axis, it may affect neuroendocrine system moderators such as GABA, DHEA, serum BDNF, cortisol, CRP, testosterone, and serotonin. These moderators are interconnected with stress, anxiety, depression, schizophrenia, sleep, cognition, and memory outcomes.
Ashwagandha’s ability to enhance GABAergic activity, demonstrated in preclinical studies, may contribute to its anxiolytic effects. Human studies also show improvements in sleep quality, latency, efficiency, duration, alertness, and reduced disturbance when ashwagandha is taken daily for 1–3 months. However, it’s noteworthy that higher doses of ashwagandha extract did not result in further significant improvements in sleep, emphasizing the importance of appropriate dosage. Overall, ashwagandha emerges as a promising natural remedy for promoting mental well-being by addressing stress-related factors and positively influencing neurotransmitter activity.
Does ashwagandha affect hormone health?
Ashwagandha exhibits diverse effects on hormonal health, impacting measures such as cortisol, testosterone, estrogen, luteinizing hormone, follicle-stimulating hormone, prolactin, and thyroid hormones in human studies. In chronically stressed adults, supplementation of 300–500 mg over 60–90 days tends to reduce cortisol levels by 20%–50%, with a more pronounced effect in individuals reporting high stress levels. Animal models suggest that ashwagandha normalizes cortisol to control levels at higher supplementation doses.
In men, ashwagandha root extract, taken at 500–600 mg per day over 3–6 months, may increase testosterone levels, particularly in those with infertility and low testosterone. The herb also shows improvements in luteinizing hormone, follicle-stimulating hormone, sperm quality parameters, quality of life, and sexual functioning. Infertile men supplementing with ashwagandha experience enhanced seminal parameters, potentially linked to increased testicular and sperm cell antioxidant status.
While ashwagandha’s effects on hormone health in women are less pronounced than in men, evidence suggests potential benefits. The herb may improve sexual function in women, and a study on menopausal women indicated increased estrogen levels and reduced follicle-stimulating hormone and luteinizing hormone, leading to an overall improvement in menopausal symptom-related quality of life. However, more research is needed to conclusively determine the extent of these effects in women. In summary, ashwagandha’s impact on hormonal health is intricate and multifaceted, with significant potential benefits for both men and women.
In conclusion, the traditional association of ashwagandha with male health belies its far-reaching benefits, extending its influence to both men and women. While historically touted for its role in enhancing vitality and virility in men, contemporary research reveals a spectrum of advantages that transcend gender boundaries.
From positively impacting mental health and hormonal balance to contributing to physical fitness and potential therapeutic applications in cancer, ashwagandha emerges as a versatile herbal ally for holistic well-being. Studies showcase its adaptogenic properties, stress-reducing effects, and diverse impacts on hormonal health, dispelling the notion that its benefits are exclusive to one gender.