In the ancient Indian Ayurvedic system of medicine, there are many edible herbs that can improve human health and enhance human function. As a representative of Ayurvedic herbs, Ashwagandha has a history of more than 3,000 years. It is revered for its adaptogenic properties. Ancient therapists used Ashwagandha to improve energy levels and promote human health. With the advancement of modern scientific research, the various active ingredients of Ashwagandha have been fully explored, and people have gradually unveiled the mystery of this ancient herb.
What is Ashwagandha
Ashwagandha, also known as Indian ginseng, belongs to the Solanaceae family. In appearance, Ashwagandha is a short, soft perennial shrub that can grow to 35-75 cm tall. It has dark green leaves, small flowers, and orange-red ripe fruits.
In Ayurvedic medicine, Ashwagandha is a prestigious herb that can be used to improve health problems such as arthritis, asthma, goiter, ulcers, anxiety, insomnia, and neurological diseases. These health effects are related to the adaptogenic properties of ashwagandha (adaptogens refer to substances that increase "nonspecific" resistance to the adverse effects of the body and stress). Modern medicine generally believes that stress can cause changes in brain function and structure and is associated with the development of most neurological diseases, including anxiety, depression and insomnia, and one of the most common uses of ashwagandha is to relieve stress. At present, ashwagandha has become a popular raw material in the foreign food market.
According to Transparency data, the global market value of ashwagandha in 2023 is US$692.9 million, and the compound annual growth rate is expected to be 9.2% from 2024 to 2034, reaching US$1.9 billion by the end of 2034. The increase in the number of anxiety and insomnia groups will drive the growth of the ashwagandha market.
Effects of ashwagandha
Ashwagandha contains active ingredients such as alkaloids, saponins, withanolides, iron, zinc, vitamin C, etc., which are mainly concentrated in the roots and leaves. It helps to regulate physical constitution and physiological functions, promote metabolism, and help people reduce physical burden.
Neuroprotection
Withanolides are important ingredients in ashwagandha to fight against neurodegenerative diseases. It is a large category, mainly including withanolide A, withanolide A-Y and withanolide ketone. Studies have shown that withanolide A is a potential effective ingredient for the treatment of Alzheimer's disease. Its mechanism of action is to reduce the aggregation of β-amyloid protein and inhibit the accumulation of tau protein. In addition, withanolide A can inhibit oxidative and proinflammatory substances and regulate heat shock proteins, and can inhibit the gene expression of neuroinflammatory molecules related to NF-κB. Withanolide A can penetrate the blood-brain barrier and reduce brain tissue morphological damage, cell apoptosis and necrosis.
A transgenic mouse experiment found that after mice took semi-purified ashwagandha root extract (mainly withanolides) for 30 consecutive days, ashwagandha offset the negative effects of Alzheimer's disease by increasing the amount of low-density lipoprotein (LDL) receptor-related protein LRP1 (low-density lipoprotein-related protein 1) in the liver. Increasing LRP1 levels can reduce amyloid β and reverse behavioral defects in Alzheimer's disease.
Cardioprotection
Studies have found that ashwagandha has a protective effect on the heart. Ashwagandha significantly reduces ischemic damage to the heart through anti-apoptotic and oxidative balance pathways. In the isoproterenol-induced rat necrosis experimental model, ashwagandha can reduce glutathione and lipid peroxidation levels, and reduce superoxide dismutase, catalase, creatinine phosphokinase, and lactate dehydrogenase activities. In addition, studies have also found that low-dose withaferin A exerts a cardioprotective effect by upregulating mitochondrial anti-apoptotic pathways, which is due to increased AMP-activated protein kinase (AMPK) phosphorylation and increased Bcl-2/Bax ratio (AMPK).
Relieve anxiety
Multiple experiments have shown that ashwagandha helps relieve stress and anxiety. One experiment brought together 491 people with anxiety disorders or stressed people who were randomly assigned to take ashwagandha or placebo for 6 to 8 weeks. The study found that compared with placebo, ashwagandha significantly reduced patients' stress and anxiety levels and relieved insomnia and fatigue symptoms.
Improved sleep quality
One study showed that patients who took ashwagandha root extract for 10 weeks (300 mg twice a day) experienced significantly improved sleep quality, with patients falling asleep easier and faster. Studies have also evaluated the effectiveness of ashwagandha root extract in older adults aged 65-80, and the results showed that the elderly had significantly improved sleep quality, mental alertness upon waking, and overall well-being.
Enhanced muscle strength
Studies have shown that supplementing with ashwagandha can significantly improve muscle strength and stimulate the muscle renewal process. One study showed that young healthy men took ashwagandha root extract orally twice a day (300 mg each time) and supplemented it with physical exercise for 8 weeks. The results showed that these men had significantly increased muscle strength, and muscle mass in their arms and chest also increased simultaneously. Notably, the degree of exercise-induced muscle cell damage was also significantly reduced in the experimental group supplementing with ashwagandha.
This article was independently created and published by Herbfields.net.