Ashwagandha - a real health all-rounder

The powder from the sleeping berry was first used in Ayurvedic medicine. Today, Withania somnifera is also a popular dietary supplement in Europe, as the powder from Indian ginseng is said to have a variety of positive health effects.

What is ashwagandha?

Withania somnifera - this is its botanical name - is a plant that is widely used in traditional Indian (Ayurvedic) medicine. It is also known as winter cherry or sleeping berry. The roots and leaves of the ashwagandha plant are used for their potential medicinal benefits.

The ashwagandha plant with all its active ingredients is considered an "adaptogen" in Ayurvedic medicine, which means that it is said to help the body adapt to stress and recover better. Adaptogenic substances, such as plants and herbal extracts, are therefore used in Ayurvedic medicine as well as in traditional medicine in other countries and cultures to support the body's natural balance and strengthen its resistance to stress [1,2]. In traditional Indian medicine, the powder of the "sleeping berry" is used according to Ayurvedic principles to improve mental health, promote vitality and increase stamina [1,3]. There is also research suggesting that the extract may have antioxidant, anti-inflammatory and relaxing properties [1,4,5]. It is also said to help strengthen the immune system [6,7].

Ashwagandha extracts are now often offered as a dietary supplement in the form of capsules or powder. It is important to note that although many people report the potential benefits, further research is needed to fully evaluate the effectiveness of such capsules and/or powders.

What active compounds are found in Indian sleepberry?

Several bioactive compounds have been identified in sleepberry, also known as Withania somnifera. The roots of the plant contain a complex mixture of active ingredients. Here are some of the main components [8]:

Withanolides: Withanolides are a group of compounds that are considered the main bioactive components of ashwagandha extract. They are often held responsible for the adaptogenic properties and potential health benefits of the plant. Various withanolides have been identified in ashwagandha, including withaferin A, withanolides A and withanolides B.

Alkaloids: Ashwagandha also contains various alkaloids, including tropine alkaloids such as anaferin A, anaferins, isopelletierins and withamines.

Saponins: Saponins are another class of compounds found in ashwagandha. These may have anti-inflammatory and immunomodulatory properties.

Flavonoids: Flavonoids are antioxidants that may also be present in the Indian sleeping berry. They play a role in neutralising free radicals in the body.

Amino acids: Ashwagandha contains various amino acids, including aspartic acid, glutamic acid, arginine, serine, glycine, alanine and tyrosine. However, it is important to note that it is not considered a major source of amino acids, and the amount of amino acids it contains is rather low compared to protein-rich foods.

It is important to note that the specific levels of these compounds can vary depending on the growing conditions, time of harvest and processing methods of the plant. Researchers continue to investigate the various mechanisms of action and potential health benefits and effects of these compounds. Before deciding to take capsules as a dietary supplement, for example, it is advisable to choose high-quality products from trusted manufacturers and, if in doubt, consult a healthcare provider.

What is ashwagandha good for?

Ashwagandha is traditionally used in Indian Ayurvedic medicine and has various potential health benefits. Here are some of the uses and effects that the sleeping berry is known for:

Stress relief and adaptogen: It is considered an "adaptogen" in traditional medicine, meaning that it can help the body adapt to stressful situations. It may help to modulate the response to stress and increase resilience to stress [1,2].

Improving mental and psychological health: There is evidence that taking ashwagandha capsules may improve cognitive function and promote mental acuity. Some studies suggest that the active ingredients may have anti-anxiety and mood-enhancing properties [1,3].

Energy boosting and stamina: In traditional medicine, ashwagandha extract is often used as a tonic for strengthening and improving overall vitality. It could help to increase energy levels and improve stamina. However, this has not yet been adequately proven by scientific studies [9].

Sleep support: Ashwagandha capsules are sometimes used to promote healthy sleep. It may help to alleviate insomnia and improve sleep quality [10,11].

Anti-inflammatory and antioxidant properties: Studies suggest that ashwagandha root may have antioxidant and anti-inflammatory effects. These properties could help to reduce cell damage caused by free radicals [4,5].

Immune system support: Some research results suggest that ashwagandha root powder could strengthen the immune system and thus have a positive effect on the body's defences [6,7].

It is important to note that scientific research on Indian ginseng is ongoing, and although there are many promising results, further studies are needed to fully confirm its efficacy and effects. Before taking it as a dietary supplement, it is advisable to speak to a doctor, especially if there are any existing health issues or medications to consider.

When is the best time to take ashwagandha powder or capsules?

The optimal time to take dietary supplements can vary from person to person, and there is no hard and fast rule that applies to everyone. The choice of timing often depends on individual goals and how one's body responds [12].

Morning or daytime: Some people prefer to take ashwagandha in the morning or during the day, as it can help them increase energy and stamina during the day. This could be particularly useful when used as an adaptogen for stress management.

Evening or before bed: On the other hand, some people take ashwagandha capsules before bed, especially when using supplements for their relaxing properties and possible sleep support. It could help improve sleep quality and promote relaxation.

While eating: Supplements can be taken with or without food. Some people prefer to take it with a meal to avoid possible stomach discomfort, while others take it on an empty stomach [13].

It is advisable to start with a lower dose and adjust it as needed. It is also advisable to speak to a doctor. Individual response to ashwagandha can vary, and a professional consultation can help determine the best dosage and timing.

When does ashwagandha start to work?

The time it takes for the ingredients to take effect can vary from person to person, and there is no set amount of time that applies to everyone. Some people may report changes after a short time, while it may take longer for others to experience noticeable effects.
For some users, the adaptogenic properties of ashwagandha products may help to reduce symptoms of stress and fatigue relatively quickly [1,2]. Other benefits, such as improved sleep quality or a positive effect on mental health, might only become noticeable after regular and long-term use [3,10,11].

It is important to note that the effect also depends on various factors, including individual health, lifestyle, dosage and the quality of the product used. Some people may feel a positive change immediately, while for others it may take longer.

If you are taking ashwagandha and do not notice any noticeable results after a while, it might be helpful to adjust the dosage or speak with a healthcare provider for further recommendations. It's also important to note that supplements such as ashwagandha do not provide instant solutions, and long-term, sustainable changes may take time.

How much ashwagandha powder a day?

The ideal dosage can vary from person to person and depends on several factors, including individual health status, age, weight and other individual needs. It is always advisable to consult a physician or qualified healthcare provider before taking any supplements to discuss the proper dosage for your particular situation.

Generally speaking, ashwagandha supplements are often offered in powder, capsule or tincture form. The recommended dosage can vary depending on the product and concentration. It is important to strictly follow the instructions provided on the product packaging.

As a general guideline, the typical daily dose for ashwagandha powder is about one to two teaspoons (one teaspoon equals about 300 mg), divided into two or more servings throughout the day (100 mg to 150 mg each). If you take capsules, the recommended dosage could be around 300 mg to 500 mg twice a day. Note, however, that these are only general guidelines and that individual needs may vary [14].

It is advisable to start with a lower dose and observe the effect before adjusting the dosage. Too high a dose could potentially cause side effects. Pregnant women, nursing mothers and people with certain health conditions should talk to their doctor before taking it. Remember that supplements are not a substitute for a balanced diet and healthy lifestyle.

Can ashwagandha capsules have side effects?

Ashwagandha is generally considered safe when used in appropriate amounts and under guidance. However, it is possible that some people may react to the ingredients and experience side effects. Possible side effects include:

Stomach pain or digestive problems: Some people may experience stomach discomfort, nausea or diarrhoea. Taking the capsules during meals can sometimes reduce these problems [15].

Sleep disturbances: Although the extract is often considered a calming adaptogen, some people may paradoxically experience sleep disturbances or insomnia [16].

Changes in blood sugar: There is evidence that the active ingredients may affect blood sugar levels. People with diabetes should keep a close eye on this and monitor blood sugar levels regularly [17].

Lowering blood pressure: Ashwagandha powder may lower blood pressure, so caution is advised, especially in people who are already taking antihypertensive medication [17].

Allergic reactions: In rare cases, allergic reactions may occur. If signs of an allergic reaction such as rash, itching or difficulty breathing occur, use should be discontinued immediately and medical attention sought [18].

It is important to note that most people tolerate ashwagandha well, and side effects are often rare and mild. Dosage also plays a role; it is advisable to start with a lower dose and adjust as needed if no side effects occur.

Sources:

[1] https://www. msdmanuals.com/en/home/special-topics/nutritional-erg%C3%A4nutrient-and-vitamins/ashwagandha-sleepberry
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
[3] https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091842/
[6] https://www. ncbi.nlm.nih.gov/pmc/articles/PMC8397213/
[7] https://www.sciencedirect.com/science/article/abs/pii/S0378874199000653
[8] https://www.degruyter.com/document/doi/10.1515/revac-2022-0055/html
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
[10] https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
[11] https://pubmed. ncbi.nlm.nih.gov/32818573/
[12] https://www.healthline.com/nutrition/ashwagandha-in-the-morning-or-night#risks
[13] https://greatist.com/health/do-i-take-ashwagandha-in-the-morning-or-night
[14] https://www.medicalnewstoday.com/articles/318407#how-to-use-it
[15] https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
[16] https://www.verywellhealth. com/i-tried-ashwagandha-7109255
[17] https://www.msdmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/ashwagandha
[18] https://longevity.technology/lifestyle/ashwagandha-side-effects-what-you-need-to-watch-out-for