Ashwagandha, called Indian ginseng or simply Withania somnifera, is a herbaceous plant that has become an absolute hit in sports supplementation. It can be successfully used in various sports disciplines and for health-promoting purposes. See for yourself.
Ashwagandha – where did it come from and how does it work?
Ashwagandha belongs to the nightshade family of herbaceous plants, initially used in Indian medicine and even in the cosmetics industry. It is grown mainly in India, although it can also be found in other regions, such as Pakistan or Bangladesh. Compounds with beneficial effects on the body, showing medicinal properties, are found primarily in the root and fruits of the plant.
Originally, ashwagandha was used as a remedy for coughs, for rheumatic conditions, and as a preparation beneficial for improving memory. It was also recommended for fatigue and skin diseases. Currently, the plant’s effect on regeneration processes,
sleep, mental functions, stress and the immune system. Of course, that is not all it can offer us.
Let us start, however, with the fact that its positive properties are mainly due to the withanolides, alkaloids and phytosterols present in it. In addition, ashwagandha contains sitoindosides, to which anti-stress effects and macrophage-stimulating properties are attributed.
Ashwagandha, stress and cortisol
Ashwagandha is classified as an adaptogen, that is, a plant with adaptogenic properties. The name comes from the Latin word „adaptare” meaning „adaptation”. The components characteristic of Withania somnifera and other adaptogenic plants enable the body to adapt better in difficult conditions. This is mainly associated with increased resistance to stress and alleviation of its effects (a milder response to stress stimuli).
High exposure to stress and elevated stress levels are synonymous with increased cortisol production (the stress hormone). These factors strongly limit not only well-being and health, but also results in efforts to shape the physique (both building muscle mass and reducing body fat).
Studies confirm that ashwagandha, when used regularly, can improve well-being, reduce perceived stress levels and alleviate anxiety and depressive symptoms. In a 60-day study, 64 people took part and were divided into two groups – one taking 300mg of Withania somnifera extract twice a day and the other receiving a placebo. In the people taking ashwagandha, a clear decrease in stress level was observed (as much as 44%) compared with the control group (a reduction of 5.5%).
Interestingly, a reduction in the occurrence of unfavorable somatic symptoms, depressive symptoms and insomnia was also noted. The people receiving Indian ginseng extract had a much lower cortisol level compared with the pre-study state – a 27.9% decrease in the hormone in the ashwagandha group and 7.9% in the placebo group.
Ashwagandha and testosterone
Ashwagandha, thanks to the presence of withanolides, which show structural similarity to steroids naturally occurring in the body, may affect testosterone levels. This, in turn, should please not only athletes, but also people with sexual problems.
One of the better-known studies is Ahmad’s work, in which people struggling with sexual problems and disorders of sex hormone production were divided into three groups receiving powdered Indian ginseng root. The results were quite satisfactory. The researcher confirmed that ashwagandha, used in appropriate amounts, affects an increase in testosterone levels.
Another randomized, double-blind study in 57 men aged 18-50 with little experience in resistance training also confirmed that taking appropriate doses of Withania somnifera affects testosterone levels, strength and muscle mass. In this case, 300mg of ashwagandha extract was given twice a day. After eight weeks, the group taking the extract recorded significantly better strength results (barbell bench press), higher levels of the male sex hormone and greater muscle gains.
Ashwagandha in sport
Athletes in various disciplines can successfully benefit from the properties of Indian ginseng. It is worth starting with the issues already mentioned earlier – it affects testosterone and cortisol levels, i.e. two hormones with opposite actions (anabolic and catabolic). The first, among other things, has a beneficial effect on muscle growth and improving physical performance. In addition, it has a strong regenerative effect. The second, on the other hand, limits exercise results, stimulates the breakdown of muscle fibers (degradation) and promotes body fat. Athletes, especially physique athletes, have long been looking for ways to raise testosterone while lowering cortisol. Perhaps ashwagandha?
Leaving aside medicinal and health-promoting properties, Withania somnifera counteracts aging processes, regulates hormone balance and affects an increase in hemoglobin levels. What is more, it can be successfully used to improve endurance and enhance regeneration processes. It is no coincidence that ashwagandha is also supplemented before sleep – it significantly improves sleep quality and psycho-physical recovery.
The withanolides contained in ashwagandha reduce the production of TNF-alpha, a myokine with a negative effect on the entire musculoskeletal system. Excessive amounts of TNF-alpha reduce the production and action of testosterone and insulin-like growth factor (IGF-1).
Ashwagandha is also quite a common supplement in the diet of people struggling with Hashimoto’s disease, which is not as rare among athletes as it might seem. It is often recommended for diabetes, joint pain or certain stomach problems.
To sum up, what benefits does ashwagandha bring?
- improves sleep quality,
- has a beneficial effect on exercise capacity,
- regulates hormone balance,
- increases resistance to stress and alleviates its effects,
- has antibacterial effects,
- helps lower blood pressure,
- reduces the risk of infections,
- has a positive effect on the immune system,
- supports sexual function,
- stimulates thyroid function,
- supports the liver and has antioxidant effects,
- stimulates macrophages,
- has a positive effect on mental functions and the cardiovascular system,
- increases nitric oxide production,
- supports anabolic functions and has anti-catabolic effects,
- has anti-inflammatory effects,
- regulates blood sugar levels,
- has a beneficial effect on cholesterol.
