Ashwagandha: Improves testosterone, fertility, muscle strength and more
Ashwagandha (Withania somnifera), a prominent adaptogen in Ayurvedic medicine, has been revered for centuries for its diverse health benefits. This herb, often referred to as “Indian ginseng,” is widely recognised for its ability to improve physical and mental well-being. Ashwagandha’s active compounds, including withanolides, are responsible for its adaptogenic, anti-inflammatory, and neuroprotective properties.
It is also native to North Africa, and the Middle East. In traditional Ayurvedic medicine, it has been used for over 3,000 years to increase energy, improve concentration, and relieve stress (Singh et al., 2011). The root and leaves of ashwagandha contain a variety of bioactive compounds, including withanolides, alkaloids, and flavonoids, which contribute to its pharmacological effects (Choudhary et al., 2017). Modern scientific research has validated many of these traditional claims, positioning ashwagandha as a key herbal remedy in integrative medicine.
This article provides a detailed overview of ashwagandha’s health benefits, focusing on stress management, cognitive enhancement, immune system modulation, hormonal balance, and its potential role in combating chronic diseases.
Ashwagandha, Science
Stress reduction and anxiety management
Adaptogenic properties
Ashwagandha is a powerful adaptogen, meaning it helps the body resist physical and emotional stress. It modulates the hypothalamic-pituitary-adrenal (HPA) axis and reduces cortisol levels, the primary stress hormone (Chandrasekhar et al., 2012).
Evidence:
A randomized, double-blind study demonstrated that individuals who took 300 mg of ashwagandha extract twice daily experienced a 27.9% reduction in cortisol levels compared to the placebo group (Chandrasekhar et al., 2012). Another trial highlighted its efficacy in reducing anxiety symptoms in patients with generalized anxiety disorder (Chaudhary et al., 2021).
Cognitive function and neuroprotection
Memory and learning enhancement
Ashwagandha has neuroprotective effects, making it beneficial for improving memory, attention, and overall cognitive function. It promotes neuronal regeneration and reduces oxidative stress in the brain (Singh et al., 2011).
Applications:
• Dementia and Alzheimer’sDisease: Studies suggest ashwagandha may help prevent beta-amyloid plaque accumulation, a hallmark of Alzheimer’s disease (Kuboyama et al., 2005).
• Attention-Deficit Disorders: Its ability to modulate neurotransmitter levels makes it useful for improving focus and attention in adults and children (Pingali et al., 2014).
Evidence:
A clinical trial involving older adults found that daily supplementation of ashwagandha root extract significantly improved memory and executive function after eight weeks (Choudhary et al., 2017).
Enhancing Physical Performance
Muscle Strength and Recovery
Ashwagandha has been shown to enhance physical endurance and muscle strength. It reduces exercise-induced muscle damage, boosts energy production, and enhances oxygen utilisation in athletes (Wankhede et al., 2015).
Evidence:
A study of 57 male participants showed that taking 600 mg of ashwagandha daily for eight weeks increased muscle strength, size, and recovery compared to a placebo (Wankhede et al., 2015).
Endurance and Stamina
Ashwagandha also enhances cardiorespiratory endurance by improving the body’s response to physical stress (Sandhu et al., 2010).
Hormonal balance and reproductive health
Testosterone and fertility
Ashwagandha supports male reproductive health by improving testosterone levels, sperm quality, and overall fertility (Ahmad et al., 2010).
Evidence:
In a randomized study, men with infertility who consumed ashwagandha for 90 days experienced a significant improvement in sperm count and motility compared to the placebo group (Ahmad et al., 2010).
Menopause and female hormonal balance
Ashwagandha is also beneficial for women, helping alleviate symptoms of menopause, including mood swings, hot flashes, and sleep disturbances (Bhattacharya et al., 2012).
Immune system modulation
Ashwagandha enhances immune function by increasing white blood cell counts, modulating inflammatory pathways, and improving the body’s resistance to infections (Mishra et al., 2000).
Applications:
• Autoimmune Disorders: Its immunomodulatory properties make it beneficial for conditions such as rheumatoid arthritis.
• Infections: Ashwagandha’s antimicrobial activity protects against bacterial and viral infections (Charaka, 2011).
Anti-inflammatory and antioxidant properties
Ashwagandha reduces inflammation by inhibiting pro-inflammatory cytokines and modulating nuclear factor-kappa B (NF-κB) signaling pathways (Rasheed et al., 2021).
Applications:
• Chronic Diseases: Its anti-inflammatory effects are useful for managing arthritis, inflammatory bowel disease, and asthma.
• Oxidative Stress: By neutralizing free radicals, ashwagandha prevents cellular damage and supports healthy aging (Gupta et al., 2014).
Metabolic Health
Blood sugar regulation
Ashwagandha improves insulin sensitivity and regulates blood glucose levels, making it beneficial for managing type 2 diabetes (Andallu & Radhika, 2000).
Weight Management
Its adaptogenic effects help control stress-induced weight gain by reducing cortisol levels, which are linked to abdominal fat accumulation (Chandrasekhar et al., 2012).
Evidence:
A study demonstrated that ashwagandha supplementation significantly lowered fasting blood glucose levels in individuals with diabetes after four weeks (Andallu & Radhika, 2000).
Cardiovascular health
Ashwagandha promotes heart health by reducing cholesterol levels, lowering blood pressure, and improving endothelial function (Singh et al., 2011).
Applications:
• Hypertension: It relaxes blood vessels and reduces systemic inflammation, lowering high blood pressure.
• Atherosclerosis Prevention: Ashwagandha inhibits lipid peroxidation, reducing plaque formation in arteries (Sandhu et al., 2010).
Sleep and mood enhancement
Alleviating insomnia
Ashwagandha’s sedative properties help improve sleep quality by modulating GABAergic activity and reducing hyperactivity in the nervous system (Choudhary et al., 2017).
Applications:
• Depression and Anxiety: It improves mood by modulating serotonin and dopamine levels.
• Chronic Fatigue Syndrome: Ashwagandha restores energy levels by improving mitochondrial function and reducing oxidative stress (Chaudhary et al., 2021).
Cancer Prevention and Support
Ashwagandha exhibits anticancer properties by inducing apoptosis in cancer cells and inhibiting tumor growth (Rasheed et al., 2021).
Applications:
• Chemotherapy Support: It reduces side effects of chemotherapy, such as fatigue and nausea.
• Preventive Role: Ashwagandha’s antioxidant activity helps prevent DNA mutations leading to cancer (Kuboyama et al., 2005).
Evidence:
Studies have shown its effectiveness in reducing tumor size in animal models and its potential as an adjunct therapy in cancer treatment (Gupta et al., 2014).
Dosage and Safety
Recommended Dosage
• General health: 300–600 mg of standardized ashwagandha extract daily.
• Stress and anxiety: 600 mg daily in two divided doses.
• Physical performance: 600–1,000 mg daily.
Safety Profile
Ashwagandha is generally safe for most people when taken within recommended doses. However, excessive consumption may cause gastrointestinal upset or allergic reactions in sensitive individuals (Singh et al., 2011). Pregnant and breastfeeding women should consult a healthcare provider before using ashwagandha.
Conclusion
Ashwagandha is a versatile herb with a wide range of health benefits supported by traditional wisdom and modern science. Its adaptogenic, neuroprotective, anti-inflammatory, and immunomodulatory properties make it a valuable addition to holistic health practices. As interest in natural and integrative medicine grows, ashwagandha’s role in promoting physical and mental well-being is likely to expand further. Future research should focus on its long-term safety and efficacy in specific populations to maximise its therapeutic potential.
The writer is a Professor of Naturopathic Healthcare and a Barrister and Solicitor of the Supreme Court of The Gambia.
BY PROF. RAPHAEL NYARKOTEY OBU, ESQ
