Your life in balance with ashwagandha

Have you ever heard of ashwagandha? This well-kept secret from the Ayurveda or traditional Indian medicine is rapidly increasing in fame and popularity. And rightly so. Because this king of herbs brings you inner calm and helps you to deal better with both physical and mental stress. And if that were not enough, it also gives you greater vitality, as well as improving your general health and well-being. With all these benefits, perhaps it's time that you learnt more about it!

In this article:

1. What is ashwagandha?
2. What are adaptogens and what do they do?
3. What are the benefits of ashwagandha?
4. How do you take ashwagandha: how much and in what form?
5. Is it safe to take ashwagandha?

What is ashwagandha?

Ashwagandha – botanical name Withania somnifera – is also known as Indian ginseng or winter cherry. It is regarded as the king of herbs, because of its prominent place in Ayurvedic medicine, where its ability to support mental and physical balance has been appreciated for centuries. In the West, however, ashwagandha has remained largely under the radar – until recently. During the past few years, it has been the subject of various scientific studies that have confirmed its versatile and beneficial properties.

Ashwagandha is an evergreen shrub that is native to India and South-East Asia. It is one of the few herbs that has positive physiological and psychological effects. As an adaptogen, it regulates the adrenal and thyroid glands. This allows the body to deal more effectively with stressful situations, which in turn has a positive impact on mental balance. In addition, ashwagandha also has anti-oxidising and anti-inflammatory properties.

Scientific research has demonstrated that the health-enhancing effects of ashwagandha are primarily attributable to withanolides. This active component is found mainly in the root of the plant, although smaller quantities are present in the leaves. The root also contains KSM-66®, the most powerful and concentrated full-spectrum ashwagandha extract that is currently known to the medical world.

What are adaptogens and what do they do?

An adaptogen is a natural substance, usually derived from a root, herb or mushroom, which has the unique ability to adapt to the needs of the body. This means that adaptogens can have both a calming and an energising effect, depending on the circumstances. They help us to respond more effectively to stressors and thereby reduce the intensity of the body's stress reaction. To explain how this happens, we need to look more closely at the functioning of the body's hormonal system.

In essence, this system is regulated by the HPA (hypothalamic-pituitary-adrenal) axis. When the body is subjected to stress, this axis responds by stimulating the secretion of cortisol. This stress hormone provides us with the energy that we need to cope with the situation. But in the event of chronic or long-terms stress, the adrenal gland can no longer cope with the constant production of cortisol. Result? Overstimulation, leading to harmful inflammations and an adrenal dysfunction, which in turn can contribute to the development of sickness and disease.

But this 'snowball' effect goes even further than that. The adrenal gland works closely in tandem with the thyroid gland, so that both glands have an influence on each other. This means that adrenal exhaustion caused by an excess of cortisol also has a negative effect on the secretion of the T4 hormone by the thyroid gland and on the subsequent conversion of T4 into T3, the biologically active form of the thyroid hormone. In short, the proper working of the thyroid gland is disrupted, causing other imbalances and symptoms in the body.

Ashwagandha, like other adaptogens, is able to restore the balance in the HPA axis and regulate the levels of hormone production, thereby reducing the effects of stress, anxiety and inflammations.

What are the benefits of ashwagandha?

In the East, these benefits have been known for centuries. Here in the West, the first results of scientific research are now available. And these results are highly promising.

The most important conclusions are:

✔️ Relieves stress and anxiety

Ashwagandha enhances the body's resistance to stress and anxiety. What's more, it also has a positive influence on mental health, social functioning, vitality and general well-being.

✔️ Sharpens focus and memory

Thanks to its anti-oxidising properties, ashwagandha protects the brain from damage caused by free radicals and cell degeneration. Its adaptogen working helps to make us more alert, rather like after drinking a cup of strong coffee, but without any unwanted side effects. In addition, placebo-controlled research has shown that it also lengthens your span of attention and improves both your short-term and long-term memory.

✔️ Improves sleep

Ashwagandha has a positive influence on the GABA receptors that play a key role in the sleep-wake cycle. Research has demonstrated that taking ashwagandha before going to bed improves sleep quality by helping you to fall asleep faster and allowing you to reach REM sleep more quickly.

✔️ Gives your immune system a boost

Ashwagandha's adaptogen effect not only regulates the production of stress hormones, but also stimulates the immune system, so that the risk of inflammations is reduced.

✔️ Increases vitality and endurance

Ashwagandha supports the working of the cardio-vascular system, which is responsible for the supply of oxygen to your muscles.

In combination with the right training, it can also help to build up muscle mass, make you stronger, and reduce your body's fat percentage.

✔️ Contributes towards general heart health

Ashwagandha keeps cholesterol levels under control and helps to lower blood pressure, which are two important conditions for having a healthy heart.

✔️ Enhances metabolic health

Ashwagandha has proven anti-diabetic effects. It reduces the blood sugar level and also the level of triglycerides, which are the most common form of fat in the blood. At the same time, it also improves insulin sensitivity. Researchers believe that there is a particular compound in ashwagandha – namely, withaferin A – which can stimulate cells to absorb glucose from the bloodstream.

✔️ Increases fertility and testosterone levels in men

In Ayurvedic medicine ashwagandha is regarded as a natural aphrodisiac. In addition, it is also thought to increase testosterone levels and male fertility. By restoring balance in reproductive hormone levels, it improves the quality of the sperm.

✔️ Supports general health in women

The perimenopause and menopause are often accompanied by stress, anxiety, mood changes and even depression. Because ashwagandha is able to regulate the (psycho)neuro-endocrine system, it can help to limit the impact of these menopausal conditions. It has even been shown that the herb reduces PMS symptoms in menstruating women. Its aphrodisiac properties mean that ashwagandha can also heighten sexual excitement and intensify the female orgasm.

How do you take ashwagandha: how much and in what form?

The generally accepted recommendation is to start with 400 to 600 milligrams per day, containing between 5 and 10% withanolides. Increase your intake gradually and keep a careful check on how your respond. A study published in the Journal of Ayurvedic and Integrative Medicine concluded that if taken as an extract in tablet form, a dose of up to 1,250 milligrams per day is safe and generally well tolerated by the body.

As far as Physalis Withania somnifera extris concerned (600 mg of KSM-66 Ashwagandha®; >5% withanolides, <0,1% withaferin), take 1 tablet per day with a glass of water during a meal.

In addition to tablets, you can also take ashwagandha in powder form; as contained, for example, in Biotona Ashwagandha. Tip: mix the powder in a smoothie, kefir bowl, vegetable curcuma latte, or even in an energy ball recipe. This will help to soften the herb's powerful aroma and bitter flavour. Ashwagandha can also be infused as a tea.

Is it safe to take ashwagandha?

In general, ashwagandha is well tolerated by most people, as long as you keep to the recommended dosage. As with every supplement, however, people react in different ways and sometimes ashwagandha may cause nausea, headache, drowsiness, stomach problems, diarrhoea or vomiting.

When is it best not to take ashwagandha?

• When you have an auto-immune disease
• When you suffer from hyperthyroidism
• When you are pregnant or giving breastfeeding

You should also exercise caution when you are taking other medication, such as immuno-suppressants, tranquilisers/sedatives, or medicines for the control of blood sugar, blood pressure or thyroid activity. In all such cases, please consult with your doctor in advance.

Some people with a nightshade or grass allergy do not have good tolerance for ashwagandha.

Other points for attention

• Only buy high-quality organic supplements with a minimum of added ingredients. Check to ensure that all the components are standardised.
• Use a supplement based on KSM-66®, the premium ashwagandha extract derived from the plant root, the effectiveness of which has been clinical proven.