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

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