Glycowithanolides
Also known as: ashwagandha, Indian ginseng, Winter cherry, Somnifera, Withania somnifera
Overview
Withania somnifera, commonly known as ashwagandha, is an adaptogenic herb native to India, Africa, and the Middle East. Derived from the roots and leaves of the plant, ashwagandha has been utilized in traditional Ayurvedic medicine for centuries to enhance health and wellness. Its active compounds, including withanolides and glycowithanolides, are believed to help the body cope with stress, anxiety, and fatigue while enhancing physical performance and cognitive function. The body of research is growing, although it varies in maturity and quality, with some studies showing substantial beneficial effects, while others are limited by small sample sizes and potential biases.
Benefits
Evidence suggests that ashwagandha significantly reduces anxiety and stress levels, with systematic reviews showing a 44% reduction in Perceived Stress Scale (PSS) scores. It has also been linked to improvements in physical performance, particularly in VO2max, with athletes reporting a mean difference of 3.00. Furthermore, ashwagandha supplementation has been associated with a nearly 28% reduction in cortisol levels. Other potential benefits include enhancements in sexual function and reductions in chemotherapy-induced fatigue, although these findings stem from less robust studies. Healthy adults and individuals suffering from anxiety appear to gain the most benefit from regular supplementation.
How it works
Glycowithanolides in ashwagandha exert their effects by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's stress response. This interaction leads to a reduction in cortisol levels, thereby alleviating stress. Additionally, ashwagandha exhibits GABAergic activity, which helps stabilize neurotransmitter activity, promoting an anxiolytic effect. Collectively, these mechanisms contribute to ashwagandha's role as an adaptogen, enhancing the body's resilience to stress and promoting overall well-being.
Side effects
Ashwagandha is widely regarded as safe for most individuals; however, some mild side effects may occur, such as gastrointestinal upset, drowsiness, or allergic reactions, typically affecting more than 5% of users. Less common adverse effects include alterations in blood pressure and heart rate. Though no rare side effects have been well-documented, caution is warranted for drug interactions, particularly with sedatives, thyroid medications, and blood thinners. Pregnant or breastfeeding women, as well as individuals with autoimmune diseases or those taking immunosuppressants, should avoid ashwagandha or use it only under medical supervision due to a lack of sufficient safety data.
Dosage
The recommended dosage of ashwagandha has yet to be firmly established, but typical effective doses range from 300 mg to 1200 mg per day, with optimal dosages falling between 600 mg and 1200 mg daily, often divided into two or three separate doses. While higher doses up to 1200 mg are frequently studied, the safety of even higher dosages remains less explored. Ashwagandha can be consumed at any time of day, although taking it with meals is advisable to improve absorption. The root extract is the most commonly used form, and full-spectrum extracts are preferred to ensure all active components are present.
FAQs
Is ashwagandha safe?
Yes, ashwagandha is generally safe but should be taken under medical supervision by pregnant women and individuals with autoimmune diseases or specific medication needs.
When should I take ashwagandha?
Ashwagandha can be taken at any time but is best consumed with meals to enhance absorption.
What results can I expect?
Users can anticipate reductions in anxiety and stress, improvements in sleep quality, and enhanced physical performance within several weeks.
Can I use ashwagandha for a quick fix?
No, ashwagandha requires consistent use over several weeks for significant benefits and should not replace medical treatments.