Ancient herb for modern stress

More than 5,000 years ago, a holistic approach to medicine known as Ayurveda originated in India. Today, one of the essential herbs of this ancient form of medicine is the subject of an ever increasing body of research demonstrating its ability to reduce stress and anxiety, support blood sugar levels, manage inflammation, and more.

The herb ashwagandha (pronounced aash·wuh·gaan·duh) is classified as an adaptogen. Adaptogens are plants and mushrooms that help the body respond to stress, anxiety, fatigue and support overall well-being.

Multiple double-blind, placebo-controlled studies have found ashwagandha to be associated with reductions in both subjective and objective measures in chronically stressed adults. This means participants taking ashwagandha reported less perceived stress (subjective) than those taking a placebo, as well as reductions in objective measures including morning cortisol (the main stress hormone), c-reactive protein (a marker of inflammation), pulse rate, and blood pressure. In addition, early evidence suggests the benefits of ashwagandha may reach far beyond reducing cortisol and reducing stress.

A meta-analysis published in 2020 found ashwagandha significantly reduced blood sugar, A1c levels, insulin, blood lipids, and oxidative stress markers.

Studies published in 2020 and 2021 found it may increase athletic performance by increasing VO2 max, the maximum amount of oxygen a person can use during intense activity. While still other studies suggest it may help boost testosterone and increase fertility in men.

When shopping for ashwagandha be sure to look for high quality, reputable brands to ensure safety and efficacy. We carry a variety with some of my favorites being Garden of Life, Natural Factors, and our Vital Choice brand.

Mike Ventresca is owner of Vital Choice Health Store located at 9243 Sprague Road in North Royalton. The phone number is 440-885-9505. This information is not intended to diagnose, treat, cure or prevent any disease.

References:

Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.

Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. Nutrients. 2020 Apr 17;12(4):1119. doi: 10.3390/nu12041119. PMID: 32316411; PMCID: PMC7230697.

Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985. PMID: 30854916; PMCID: PMC6438434.