Ashwagandha
Ashwagandha (Withania somnifera), also known as sleeping berry, winter cherry or Indian ginseng, is one of the most important medicinal plants in Ayurvedic medicine. It has been used traditionally for over 3,000 years to reduce stress, increase energy and promote general well-being.
Origin and plant
Ashwagandha is a nightshade plant that grows mainly in India, the Middle East and parts of Africa. Mainly roots and leaves are used, whereby the root is considered to be particularly effective.
- Traditional applications documented since 100 BC
- In Ayurvedic literature, ashwagandha is called a "tonic for warriors"
- Mainly aqueous extracts (powder or tea) are used, but also alcoholic extracts, tinctures
- alcoholic extracts, tinctures, topical ointments and fortified foods are also described in the literature
- The most popular form to date is the aqueous root extract
- The dried root is still used in Indian Ayurveda to treat exhaustion, impotence, stress and irritability
Ingredients
The alkaloids found in the berries in particular are considered toxic and are not used in humans. Due to its high content of various withanolides (typical secondary plant substances, steroid lactones) and other ingredients, the root contains a potent mixture of many substances. The root extracts and the withanolides they contain have positive effects on stress, sleep quality, cognition,
inflammation and the immune system, among other things.
What is an adaptogen?
The term "adaptogen" was defined by Brekhman and Dardymov back in 1969. Adaptogens are mostly herbal preparations with a broad and non-specific spectrum of action. They promote the body's ability to adapt to physical, emotional and biochemical stress, support the homeostasis (inner balance) of the organism and are considered to be well tolerated and safe when used properly.
Possible areas of application
- Increasing resilience and performance during stressful phases, e.g.:
- challenging times at work/private life
- before/during exams, sports competitions - States of exhaustion
- Stress-induced fatigue
- Improved sleep quality (especially in stressful times)
- Hormonal imbalances
- "Healthy ageing (vitality, stress resilience and mental performance in old age)
Safety and dosage
- Only standardised, high-quality extracts should be used.
- Compared to leaf extracts, root extracts are considered to be significantly safer, better tolerated and have been studied more extensively.
- Individual case reports describe increased liver enzyme values after taking ashwagandha > 600mg/d over more than 3 months. If liver function is already impaired, the use of ashwagandha is therefore not recommended (especially at higher doses and in the long term).
- If you have existing thyroid problems and are taking thyroid medication: Ashwagandha should only be used in higher doses (>= 300 mg extract/day) in consultation with a doctor.
- There are no adequate indications and data for use in children. There is a lack of clinical studies in pregnant and breastfeeding women. => Use is not recommended.
- Gastrointestinal
complaints and nausea may occur when taking single doses over 500 mg and over a longer period of time (> 3-6 months). => Take higher doses throughout the day.
Frequently asked questions
Does ashwagandha make you tired?
No, the improvement in sleep quality is achieved indirectly by lowering cortisol levels and not through sedative effects. Poor sleep leads to stress and stress in turn leads to poor sleep. This circle is broken.
Are adaptogens a new discovery?
No, the adaptogenic properties of plants such as saffron, rhodiola, ginseng and ashwagandha have been known for thousands of years.
How quickly is an effect noticeable?
Depending on which synergistic combinations - for example with micronutrients - are used,
the time of onset of action can be positively influenced. As a rule, 2-4 weeks are assumed.
