Nature's Neuroguard: Ashwagandha's Benefits for Brain Health
Alternative medicine is a rapidly growing field that has attracted a great deal of interest over the past few decades. This has fueled research into several promising areas, one of which is the brain health benefits of Ashwagandha.
For thousands of years, people used Ashwagandha as a popular herb in natural remedies. The herb improves several conditions, including male infertility, blood pressure, thinking and concentration, inflammation, and sleep. Let’s dive deeper into the herb and it’s benefits for your noodle.
What Is Ashwagandha?
The Ashwagandha plant (called Withania Somnifera) is a popular herb in traditional Ayurvedic medicine. Ayurvedic Medicine originated in India more than 3,000 years ago. Ayurveda translates to “Knowledge of Life” and it is based on the idea that disease is due to an imbalance or stress in a person’s life.
Ashwagandha has always been a staple herb in India’s approach to well-being. Originally it was harvested in India, parts of the Middle East, and North Africa. However, people now cultivate it extensively around the world.
The name 'Ashwagandha' originates from translating the Sanskrit phrase 'smell of horse,' describing the scent of its roots. Believers in the phrase also attribute those that ingest it impart the virility of a wild stallion.
Indian traditional medicine classified it as Rasayana (tonic), believed to promote longevity and prevent aging.
In modern medicine, Ashwagandha (or somnifera) is classified as an adaptogen, a group of molecules found in certain herbs that promote the stabilization of bodily processes and detoxify the body from the effects of chronic stress. It is also considered to be a nootropic, a drug or natural substance taken to enhance cognitive performance.
How Does Ashwagandha Work In the Brain?
Due to the interest in the herb and its potential applications, the benefits of Ashwagandha for the brain have been studied extensively. Research has shown Ashwagandha has the following effects on the brain:
Changes GABA and Serotonin Receptors
Gamma-aminobutyric acid (GABA) is an important neurotransmitter within the brain. GABA is an inhibitory neurotransmitter, which means it is responsible for decreasing brain activity and excitement, among other things. Serotonin plays a crucial role in mood regulation, appetite, and sleep.
Imbalances in these two key neurotransmitters can lead to significant changes in mood stability, especially during periods of stress.
Somnifera enhances the activity of GABA and serotonin receptors, reducing anxiety and helping the body deal with stress more effectively.
Posesses Antioxidant Properties
Studies show that Ashwagandha also possesses antioxidant properties that help protect the brain from free radicals.
Brain cells produce free radicals during normal metabolic processes, but they can become harmful when they accumulate to unsafe levels. Stress can cause these dangerous metabolites to build up more quickly than the body can handle naturally, leading to a number of issues such as widespread inflammation.
Ashwagandha is a natural antioxidant and helps your body safely neutralize these unstable radicals before they can cause further damage to brain tissue.
Provides Neuroprotection
Aside from being just a great antioxidant, Somnifera also has another very important function - it’s neuroprotective. This is because the herb protects the brain by preventing brain damage during periods of chronic stress.
Long periods of stress increase the level of cortisol, the stress hormone. If cortisol remains elevated for too long, it can adversely affect our health.
In the brain, chronic stress and high cortisol levels can cause certain important neurons to die off or become less effective. Ashwagandha contains special compounds which directly reduce cortisol. The calming GABA-like effect of the herb also reduces anxiety levels and further helps with stress.
Ashwagandha's Impact on Brain Health
Let's examine the various ways Ashwagandha improves brain health.
Enhancing Cognitive Function
Cognitive function is a broad term that refers to several brain functions associated with obtaining, processing, and storing information. This includes aspects such as memory, learning, logical reasoning, decision-making, and language.
An assessment of various studies carried out to determine the effects of Ashwagandha on cognitive performance in the elderly, as well as certain mental health conditions such as schizophrenia and bipolar disorder showed promising results. This included improved reaction time, concentration, and executive functions.
The herb was also better tolerated than many alternatives, with relatively fewer side effects and good drug adherence.
The benefits of Somnifera on cognitive function are believed to be linked to its effects on some important neurotransmitters in the brain, including GABA and acetylcholine.
Stress Reduction
Ashwagandha is an adaptogen, which means that it belongs to a group of molecules that helps the body deal with the effects of long-term stress. The adaptogenic properties of the herb are linked to its calming effect as well as the ability of the herb to reduce stress hormone levels in the body.
The calming effect of the herb means it's classified as an anxiolytic, a type of drug that reduces anxiety. Therefore, Somnifera may be useful in some conditions like anxiety disorders, mood disorders, depression, and insomnia.
Memory Improvement
One key area where the brain health benefits of Ashwagandha have been studied extensively is its effects on memory. Memory is a surprisingly complex and poorly understood function of the brain, which plays an important but often underappreciated role in our lives.
Using Somnifera was found to have several positive effects on both short and long-term memory. An eight-week study carried out on the effects of the herb showed improvement in some components of memory including working memory, attention, spatial orientation, mental clarity, reduced brain fog, as well as better recall.
These beneficial effects are believed to be strongly related to how the plant improves cognition in general and likely occur through similar mechanisms.
Neuroprotective Effects
As mentioned earlier, the plant exhibits several neuroprotective effects, linking to its properties as an anti-inflammatory agent and its ability to decelerate the decline of nerve cells.
This is important because a steady decline in both nerve cell quantity and quality, linked to conditions like Alzheimer's disease and dementia, has been associated with aging.
As the world gets older such conditions are becoming increasingly common and the root offers a safe, well-tolerated, and promising method for slowing down cognitive decline.
Improved Sleep Quality
For centuries, people have utilized Ashwagandha as a sleep aid due to its calming effect. Its botanical name, somnifera, derives from the Latin word for sleep-inducing. This association is based on its positive impact on various neurotransmitters in the brain that regulate sleep.
Studies that involved using the root as a sleeping aid showed that up to 79% of participants reported some degree of improvement in sleep quality and total time spent sleeping, as well as reduced sleep latency (the amount of time taken to fall asleep).
How Should Ashwagandha Be Taken?
Ashwagandha comes in pill form, capsule, tincture, tea, powder, or extract. Extracts are typically more concentrated than the powders - but there are many great products on the market. The recommended dose of Ashwagandha is usually between 250 to 500 mg. Divide the 500 mg dose, taking 250 mg in the morning and another 250 mg in the early afternoon.
The root is generally well-tolerated, but the herb may have some potential side effects in certain individuals. Please note the following:
Common side effects of taking the herb orally include nausea, vomiting, diarrhea, and abdominal discomfort
Somnifera stimulates the thyroid gland, so check with your endocrinologist before using the supplement.
Pregnant women should avoid taking it due to its strong hormonal effects, which may lead to a miscarriage.
Somnifera can cause drowsiness and may enhance the sedative effect of other medications such as anxiolytics, antidepressants, and tranquilizers.
It may enhance the effects of blood pressure medication, immunosuppressants, and blood glucose medications.
disclaimer
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disclaimer 〰️
We are NOT doctors and you should ALWAYS check with your doctor before adding any new supplement into your daily routine.
Our Favorite Ashwagandha Products:
Are There Any Conflicting Opinions on Ashwagandha?
Overall, the buzz around ashwagandha is positive but some doctors recommend using it sparingly. Andrew Huberman, a Neuroscientist, recommends using it at certain times of day depending on the issue you are facing. He also recommends against using it for more than a 30-day period and suggests taking 2-4 weeks off between high-dose usage.
Like any new supplement, it is important to consult your doctor before adding it to your routine.
Key Takeaways
Ashwagandha is a potent herb with a number of benefits for brain health
The plant improves cognitive function, reduces stress, is a powerful antioxidant, and improves sleep quality
Studies have shown that it could have potential in a number of neurodegenerative conditions, anxiety disorder, chronic stress, brain fog, and burnout
The herb is generally safe and well-tolerated
Consult with your doctor before adding Ashwagandha to your daily routine
