If you’re interested in naturopathic medicine, ashwagandha supplements may already be on your radar. Ashwagandha is a non-toxic plant that’s been proven to reduce stress and inflammation, as well as regulate metabolism, according to Cleveland Clinic. You can find it in the form of a dietary capsule, gummy, or tea. More research has come out touting the amazing benefits of ashwagandha supplements. Now, scientists say it can lead to improvements in brain function and mood.
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What is ashwagandha?
4 | Ashwagandha
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Ashwagandha is an adaptogen, which UCLA Health defines as "herbs, roots, and other plant substances (like mushrooms) that help our bodies manage stress and restore balance after a stressful situation." However, to be classified as an adaptogen, a substance must meet the following three criteria, they note:
- Be nontoxic at normal doses
- Support the entire body’s ability to cope with stress
- Help the body return to a stable state
The ashwagandha plant is an evergreen shrub native to India, Africa, and parts of the Middle East that has been used for thousands of years in Ayurvedic medicine.
According to Cleveland Clinic, "Ashwagandha has a positive effect on the endocrine, nervous, immune and cardiovascular systems by regulating your metabolism and helping you relax by calming how your brain responds to stress. Ashwagandha offers protection for your cells as an antioxidant and reduces swelling (an anti-inflammatory reaction)."
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Researchers studied ashwagandha's effect on brain performance.
A new study published in the journal Nutrients found a strong correlation between ashwagandha supplements and better brain performance and mood.
For the double-blind experiment, 59 participants were randomly divided into two groups. The treatment group was administered a daily capsule containing 225 mg of liposomal ashwagandha. The control group was given a placebo capsule. However, because it was a double-blind study, neither the researchers nor the participants knew which capsule was being given to which group.
On day one, all participants provided a fasting blood sample and completed a series of cognitive assessments prior to taking their first capsule. These included Word Recall, Word Recognition, Choice Reaction Time Task, Picture Recognition, Digit Vigilance Task, Corsi Block Test, and Stroop Test. They also filled out a mood states profile. Capsules were administered, and exactly one hour later, they repeated the cognitive tests.
Both groups continued with their respective supplementation for 30 consecutive days. Once the month was up, they repeated the cognitive and mood assessments during a follow-up visit.
They found that ashwagandha supplements reduce tension and fatigue while improving cognitive skills.
According to their results, ashwagandha supplements can boost brain power and improve mood levels. These findings were observed in the treatment group, who earned better scores on five out of the seven cognitive tests, including Word Recall, Choice Reaction Time, Picture Recognition, Digital Vigilance, and Stroop Color-Word. Additionally, those who took ashwagandha said they felt less tense and fatigued. The study’s outcome was consistent both after the initial dose of ashwagandha (day one) and after the full 30 days.
"Results support contentions that ashwagandha supplementation (225 mg) may improve some measures of memory, attention, vigilance, attention, and executive function while decreasing perceptions of tension and fatigue in younger healthy individuals," wrote the authors.
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But more research is needed.
It’s worth mentioning that the study was limited in scope, both in size and inclusivity. The experiment only focused on 59 individuals, but more importantly, researchers were very particular about who they allowed to participate.
All individuals, whether part of the treatment or control group, couldn’t have a history of cognitive deficits, sleep disorders, cardiovascular disease, metabolic disease, pulmonary disease, migraines, hypertension, cardiac arrhythmias, anxiety, stomach ulcers, or gastrointestinal reflux disease. Additionally, pregnant people weren’t able to join the study.
Most of these health conditions are very common in the U.S., so more research is needed to determine whether people with the aforementioned issues can also benefit from ashwagandha supplementation.
As always, if you plan to start taking any new supplements, always consult with your healthcare provider first.
