Ashwagandha – the Ayurvedic sleep berry

Effects of Ashwagandha

Indian medicine has been using the sleep berry for over 5000 years to strengthen the vitality of patients. The plant is also referred to as "Indian Ginseng," as it is used for the treatment of a wide range of ailments, similar to its Chinese counterpart. In particular, Ayurvedic medicine utilizes Ashwagandha and refers to it as a "Rasayana" herb, meaning a remedy that can positively influence health and longevity in a non-specific and comprehensive manner.¹ Despite its high level of recognition in India and the title "Queen of Ayurveda," the sleep berry has only been scientifically studied for a few decades.²

Ashwagandha and athletic performance

As part of a scientific study, the effect of Ashwagandha on the endurance capacity of trained athletes was investigated. For this purpose, the 40 study participants were initially assigned to experimental and control groups. While the experimental group took 500 mg of Ashwagandha capsules twice daily, the control group received only a placebo. Various tests were then conducted to analyze endurance capacity. After the 8-week study period, the tests were repeated to compare the results.Result: the experimental group showed a significant improvement in all tested parameters regarding endurance capacity. Why the Ashwagandha root produces such results is still under discussion. It could possibly be the case that studies on animals have demonstrated that the sleep berry can initiate an increase in hemoglobin concentration and red blood cells. Furthermore, other mechanisms of action could also be significant.³

Ashwagandha as a booster for energy and better sleep?

Scientific studies with human subjects concluded that an elevated level of cortisol (stress hormone) could be significantly reduced with the help of Ashwagandha. Cortisol is associated with many negative effects.The study participants reported having more energy, higher well-being, less fatigue, and better sleep. It is also interesting that cortisol levels decreased by an average of 26%, and lipid profiles improved as well. The Institute of Natural Medicine at Toyama University of Medicine and Pharmaceutical Sciences in Japan has also analyzed Ashwagandha and its potential effects on the brain. The focus was on the regeneration of nerve cell components using validated models of human brains. They concluded that the plant was capable of repairing the axons and dendrites of damaged nerve cells and restoring synapses. This fact is particularly interesting in connection with diseases such as Alzheimer’s and dementia. ⁴

Ashwagandha and the Nervous System

Studies suggest that extracts of Ashwagandha not only help against stress but also shield human brain cells from negative external influences. Scientific investigations regarding anxiety and depression utilized Ashwagandha, resulting in effects comparable to some pharmaceutical sedatives and antidepressants ⁵. Stress can cause increased lipid peroxidation in the body while simultaneously reducing the stress-reducing antioxidant enzymes glutathione peroxidase and catalase. In a study, Ashwagandha extract was administered to participants before a stressful task. This seemed to normalize the stress parameters ⁶.Oxidative stress is associated with premature aging and persistent nervous tension. Some experts view Ashwagandha extract as a means to counteract this process. For example, a study on animals demonstrated that the sleep berry can halt the degeneration of brain cells caused by stress in stressed animals. Thus, cell degeneration could be reduced by 80% through Ashwagandha.⁷.

Possible mechanisms of action that require in-depth research

• Depression: Many study results indicate that Ashwagandha may be effective in treating depression. However, the investigations were conducted on stressed patients. Research is still needed to demonstrate that the plant can also be helpful for non-stressed patients.

• Anxiety Disorders: Together with breathing exercises and a healthy diet, Ashwagandha could alleviate anxiety symptoms. However, it is important to first explore the isolated effect of the plant on anxiety.

• ADHD (Attention Deficit Hyperactivity Disorder): According to some clinical studies, the sleep berry, in combination with other herbal substances, could also support ADHD by optimizing attention and concentration in children.

• Cholesterol: There are study indications suggesting that Ashwagandha may be able to lower cholesterol levels in patients with high cholesterol.

• Arthritis: There is research evidence indicating that the plant, along with Articulin-F and other substances, can improve the symptoms of arthritis.

• Diabetes: There is preliminary evidence suggesting that Ashwagandha may reduce blood sugar levels in diabetic patients.

• Parkinson: A combination of plant compounds, including the sleep berry, may potentially improve the symptoms of Parkinson's disease. However, comprehensive studies need to be conducted for this as well.

• Infertility in men: This field has not yet been conclusively researched, although early research results suggest that the sleep berry may optimize sperm quality in infertile men.However, no influence of Ashwagandha on the number of sperm could be demonstrated.

  

Ashwagandha Forms of Administration

Ashwagandha is available in the following forms:

• Powder
• Capsules
• Tablets
• Extract
• Tea

Many users prefer Ashwagandha in the form of capsules or tablets, as this avoids the bitter taste. Additionally, the extract can be taken along and easily dosed. However, customers are more flexible when using the powder. When mixed into drinks, it can be handled easily. Many users add the powder to a glass of milk in the evening before going to bed. A spoonful of honey provides a good taste.It is only important that the powder is dosed correctly. Ashwagandha in the form of tea is also becoming increasingly popular.

Dosage and side effects of Ashwagandha

300-500 mg daily represents the smallest effective dosage when root extract in capsule form is preferred. For pure powder, the daily dose is 6000 mg, which corresponds to 6 g daily. However, this amount should be divided into 3 units daily, each of 2000 mg. Since the sleep berry contains water-soluble and fat-soluble ingredients, the product should ideally be taken with a meal. This also reduces potential digestive issues.

No side effects have been reported with short- or medium-term oral use. However, no precise information can currently be provided regarding long-term effects.An overdose can lead to gastrointestinal complaints.

During pregnancy and breastfeeding, Ashwagandha should not be taken. There is evidence that the intake of the sleep berry can potentially lead to miscarriages.