Today we delve very superficially into the topic of Ashwagandha, an up-and-incoming supplement for both the average person and the gym-lover.
What is Ashwagandha?
Ashwagandha is a herb whose use can be traced way back to 6000BC. It formed a part of Ayurvedic Medicine (the traditional system of medicine in India). Having been used for a millennia for its multiple beneficial properties, researchers are now interested more than ever into figuring out if it really does have a beneficial effect on the body or if its all a case of placebo. If it does work, what does it do? Can we use this root to treat the maladies of modern day living?
Ashwagandha has received a boost in popularity amongst the bodybuilding community as it has been reported to increase testosterone levels. For those of you of the loop, this a huge deal for most weightlifters as it provides a natural way to increase testosterone levels (rather than just injecting various types of testosterone and other performance enhancers into their system). More on that at the end of this article.
How Does It Help?
There is a plethora of studies that have attributed Ashwagandha to improving various aspects of health including anti-arthritic effects, increased energy levels, antixiolytic effects (anxiety reducing), positive effects on patients with Dementia and Alzheimer’s, and many more. The main one we’re focussing on today is stress.
So What Does the Research Say?
Two very recent studies (one in 2019, one in 2023), showed very positive results for Ashwagandha improving stress levels. Both took around 50 participants and set up a double-blind, randomised, placebo-controlled study (in layman’s terms: pretty darn solid research. This is the kind of research you take seriously.) Both studies supplemented one group with a once daily supplement of Ashwagandha and one group without, for around 60 days. In both cases, there was a significant improvement in stress and anxiety levels in the group that took the daily supplement. One group even reported better sleep quality.
Conclusion? Well, technically yes, it could be said that Ashwagandha lowered the levels of stress and anxiety in these groups, but the thing about research is that there are always other factors that could have contributed to this. So I would say take it with a little bit of salt, but I would lean towards the better outcomes of this study.
How Is This Applicable to Your Life?
I would say if you are a healthy individual with no pre-existing health conditions and are currently facing some stress or anxiety in your life, you should try taking Ashwaganda for a few weeks and see how you feel. Note, it does take a few weeks for the effects to be noticeable.
I would urge to avoid taking the supplement if you are uncertain whether it is safe for you with respect to any health conditions you may have or any medication you may be taking. This is especially true if you have any conditions that affect your liver. Always consult your doctor if you are uncertain. Never ingest any supplement without seeking medical knowledge first!
Stay safe, stay healthy.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10671406