You hear more and more about it: Ashwagandha (Withania somnifera), a natural herb that you can not only calms down if you stress experiences, but at the same time energy gives to get through the day. Sounds contradictory, but that is precisely the unique power van adaptogens and Ashwagandha has now become the best known among them.
But how do adaptogens work? What is the history behind this remarkable herb? And more importantly, how can you safely use Ashwagandha? In this article, we’ll unravel that and more. Whether you’re looking for natural stress relief or would like to have more energy, discover what Ashwagandha can do for you!
The Herb with a Legend
With her green flowers and bright orange-red berries is Ashwagandha already 3.000 years the star of the Ayurvedic MedicineThis special shrub, which can be found in the dry regions of India, is not for nothing "The power of a horse" .
The name "Ashwagandha" comes from the Sanskrit,
"Ashva" stands for horse en
"Gandha" stands for odor of power.
This double meaning not only refers to the characteristic earthy odor of the root - which is somewhat reminiscent of a horse, but also according to the belief that the herb vitality en endurance could give from a horse.
One of the first whispers about Ashwagandha can be found 300 years before Christ. In Charaka Samhita, one of the oldest and most important Ayurvedic texts. It was discovered quite early that this herb can immune system strengthened, energy gives and you sleep pattern improves. Next we see Ashwagandha again in the Sushruta Samhita, an old surgical manual, in which there is a Ashwagandha paste is described that anti-inflammatory works and is applied to injuries en joints. Later, in the 7th century AD, Ashwagandha is described as an enhancer of intellect en geheugen. In the Ashtanga Hridayam, The Heart of the Eight Limbs (from Ayurveda), a specific combination was described, Ashwagandha Ghrita (an infusion in clarified butter), this butter was especially recommended to support fertility, libido and you nervous system.
Traditional Ashwaganda has always been used by many different people. Krijgers en athletes used it to their muscles en endurance to strengthen, while scholars en student used it for mental clarity en focus. Ashwaganda was also widely used during the recovery from illness.
De versatility of Ashwagandha makes it one of the most unique medicinal herbs - of wound healing to improved mind en hormonal balance. The benefits of Ashwagandha are now increasingly being confirmed by modern research, which shows how well the Ayurvedic healers understood this special herb, thousands of years before science could explain it.
How Does Ashwagandha Work in Your Body?: The Science Behind the Herb
Ashwagandha can multitask through clever biological pathways that scientists are only beginning to fully understand. Let’s dive into how this Ayurvedic wonder really works in your body!
Regulates Stress & Anxiety
The best known effect of Ashwagandha is the reduction of cortisol, the primary stress hormone. Various clinical studies have shown that Ashwagandha helps you cortisol levels in balance brings. This is done by various biological mechanisms,
Supports your GABA system: Your GABA system plays a major role in relaxation en lowering stress. By you GABA receptors te strengthen signals of stress and anxiety are reduced.
Rich in Withanolides: The most important active substances Ashwagandha contains withanolides - these are natural connections with a powerful one adaptogens en anti-inflammatory effect. Several clinical studies, both in animals and humans, have shown that withanolides have a strong anxiety-inhibiting have an effect.
Balances the HPA axis: Ashwagandha helps to HPA axis (hypothalamus-pituitary-adrenal axis) - the central system that you stress response controls – to bring into balance. This prevents excessive production of cortisol and contributes to a more stable stress level.
Gives energy without crash
In comparison with caffeine, Ashwagandha supports on a cellular level de energy balance without taxing your stress system, so you don't experience an energy crash.
Stimulates Mitochondrial Function: Ashwagandha promotes the production van ATP (the primary energy source in cells) by the stimulate of the mirochondrial function.
Improves Endurance: A clinical study found that Ashwagandha VO₂ max increases, which ensures better oxygen uptake en higher endurance.
Helps with fatigue: Participants in studies with chronic stress of burnout complaints reported more energy en vitality.
Supports Brain & Memory
Ashwagandha is often described as a neuroprotective herb, because of its positive effect on you nervous system en cognitive functions. It helps protect and support your brain in several ways,
Protects Brain Cells: Thanks to antioxidant operation of withanolides is oxidative damage on your brain cells decreases, an important factor in mental decline.
Improves Memory: There are indications that Ashwagandha enhances the activity of acetylcholine increases – a neurotransmitters which is essential for DUTCH en memory.
Alzheimer Research: In animal studies of Alzheimer's, Ashwagandha showed improvement in geheugen en cognitive functions, possibly due to the stimulation van neural regeneration.
The Anti-Inflammatory Effect
Studies have shown that Ashwagandha has powerful natural compounds has that an effective anti-inflammatory have effect,
Withanolides inhibit NF-κB: This protein complex is involved in managing inflammatory reactions. This inhibition interrupts the domino effect of inflammation.
Lowers inflammation markers: Ashwagandha has been shown to specifically increase the production of pro-inflammatory cytokines as IL-6 en TNF-α to reduce. These substances play an important role in chronic inflammation.
Effective for Chronic Inflammation: Ashwagandha may help with several health complaints of mild, persistent inflammation. These include: Joint complaints, mood problems, metabolic problems as insulin resistance.
Scientific evidence & sources
- Cortisol-lowering effect: Chandrasekhar et al. (2012) showed in RCT with 64 participants a cortisol reduction of 37% with ashwagandha. View study
- GABA modulation: Candelario et al. (2015) demonstrated direct activation of GABA receptors. View study
- HPA axis regulation: Lopresti et al. (2019) showed normalization of the stress response.View study
- Mitochondrial function: Pingali et al. (2014) observed enhanced ATP production. View study
- VO₂ max improvement: Choudhary et al. (2015) noted a 9% improvement in oxygen uptake in athletes. View study
- Neuroprotection: Kuboyama et al. (2014) found protection against nerve cell damage. View study
- Memory improvement: Konar et al. (2011) showed increased acetylcholine activity. View study
- NF- κB inhibition: Oh et al. (2008) identified withaferin A as a potent inhibitor. View study
- Joint protection: Sumantran et al. (2007) observed chondroprotective effects in arthritis. View study
