Ashwagandha: a versatile adaptogen for modern health challenges

Although the herb ashwagandha has been used for thousands of years in Ayurvedic medicine, a traditional healing practice of India, it has recently gained increased attention due to its stress relieving properties. Stress is becoming a major challenge in an increasingly fast paced society, having to keep up with all the social and economic world challenges that affect our daily lives. Often, stress is also necessary to help us get through these challenges. It can be comforting to know there are aids that can help our bodies keep up with and deal with these stresses.

Ashwagandha is a herb grown in India, the Middle East, and Africa. Its botanical name is Withania somnifera. Ashwagandha is also known as the winter cherry or Indian ginseng. In the ancient Indian language, it means "smell of the horse" because of its scent and strengthening properties. It is well known for aiding the body in adapting to stress, calming the nerves, supporting mental and physical endurance, and relieving fatigue. It is often classified as an adaptogen, an herb that helps the body cope with stress and adapt to change.

Our sympathetic nervous system is activated and helps our body "fight or flight" during times of stress. This could happen, for example, when we see a car approaching as we cross the road or if we receive an upsetting email from a work colleague. Stress hormones, such as cortisol, are released to help the body cope during stressful times and which then return to normal after the stressful incident has subsided. However, if the sympathetic nervous system is continuously being activated by stressful encounters, chronic and elevated levels of cortisol can take a negative toll on the body. This can include increased inflammation, which is linked to the development of poor and chronic health conditions.Although research is ongoing to confirm the mechanisms, Cleveland Clinic reports that ashwagandha seems to help counteract the sympathetic nervous system and normalise levels of stress hormones, thereby helping to rebalance the body. It has also been linked to other benefits, such as supporting sports performance and brain function.Reducing stress levels can indirectly assist with better sleep; however, according to the Sleep Foundation, studies have also indicated that ashwagandha can act as a sleep aid. 

The root of the ashwagandha plant is taken and ground for medicinal purposes. The powder can be mixed in water or other beverages such as juice and milk. It is also available in capsules, gummies, and liquid drops.  However, there still needs to be more information currently to indicate the dosage suitable for addressing stress. As with all supplements, it should only be used as part of a holistic set of lifestyle practices that work together for healthy body functioning, including its ability to handle stress in daily life.  

Importantly, ashwagandha won't make stress go away, but it can help reduce its toll on your body. Addressing the root cause of stress is important to ensure you have strategies and tools for a longer-term approach to managing stress. In addition, there has been no expert confirmation on whether taking ashwagandha in the long term is safe. It's important to consult your GP or healthcare provider about any supplements you are considering to ensure they don't interact with any medications or health conditions you may have. 

Students

• Given the amount of stress that students encounter during their studies, Ashwagandha may be a source of support during particularly stressful periods. One small study conducted on healthy but stressed and overwhelmed students found Ashwagandha supported healthy wellbeing and improved energy, mental clarity, sleep quality, and even regulated food cravings, although more and larger research studies are needed to confirm these findings. 
• The benefits for brain function will also be particularly useful for this group. A 2021 review published in the Nutritional Medicine Journal reported that studies have shown the herb's benefits for mental performance. 

Working professionals and parents

• Whether a parent or working professional, the demands are high and can be even higher for those who are both parents and working professionals. Good focus is required to juggle these roles and tasks, and a 2022 study found ashwagandha supplementation improved selected measures of executive function, helped sustain attention, and increased short term and working memory. This population group may find help from the herb to support resilience against stress, relieve tiredness and enhance general health and wellbeing so that they can perform their best at work and look after their families.

Older population

• With energy and cognitive function decline a normal part of the aging process, ashwagandha may be a supportive supplement for the older population needing assistance in these areas. For example, a 2020 study found that the ashwagandha root extract effectively improved  general health and wellbeing and energy, sleep quality, and mental alertness as self-assessed by older subjects.

Athletes and the physically active population

• Ashwagandha has traditionally been used to support energy levels, essential for a physically active lifestyle. Research is ongoing, but so far, studies have found it to be beneficial for relieving fatigue and for recovery. 
• The review in the Nutritional Medicine Journal reveals that ashwagandha extracts have been shown to support physical endurance and athletic performance in both the general healthy adult population and professional athletes.