How does ashwagandha fight stress? Insight into scientific findings

In today's hectic world, stress is an almost ubiquitous phenomenon that affects our physical and mental health. The search for effective yet gentle ways to cope with it is therefore becoming increasingly urgent. One natural substance that has attracted considerable attention in this regard is ashwagandha (Withania somnifera), an herb with a thousand-year history in traditional Ayurvedic medicine. Therefore, in this article, we aim to explore, based on the findings of a comprehensive scientific ^study1, the mechanisms by which Ashwagandha helps our bodies to fight stress and restore balance.

Article Content:

• What is ashwagandha and why is it so valued?
• Understanding the stress response: The HPA axis and cortisol
• The Adaptogenic Power of Ashwagandha: The Key to Resilience
• Anxiolytic (anti-anxiety) effects: Calming the mind
• Neuroprotective and sedative effects to support stress management
• Other relevant mechanisms mentioned in the study

What is ashwagandha and why is it so valued?

Ashwagandha, also known as "Indian ginseng" or "winter cherry", is a small shrub with inconspicuous flowers and orange-red fruits. Its root is mainly used for its medicinal properties. In Ayurveda, Ashwagandha is classified as "Rasayana", meaning a rejuvenating agent that promotes longevity and vitality. It is valued for its adaptogenic properties, i.e. its ability to help the body adapt better to various kinds of stressors, whether physical, mental or environmental. Its effects are due to a complex of bioactive substances, which include mainly withanolides, alkaloids and saponins.

Understanding the stress response: The HPA axis and cortisol

To understand how ashwagandha counteracts stress, it is helpful to briefly recall how our bodies respond to stress. The so-called HPA (hypothalamus-pituitary-adrenal) axis plays a key role. When a stress stimulus occurs, the hypothalamus signals the pituitary gland to release adrenocorticotropic hormone (ACTH). This in turn stimulates the adrenal cortex to produce stress hormones, the best known of which is cortisol. In the short term, this reaction is life-saving, but chronic stress and persistently elevated cortisol levels can lead to a range of health problems, including anxiety, depression, sleep disturbances, weakened immune systems and metabolic disorders. Studies suggest that Ashwagandha may help regulate the activity of this axis^.1 In response to a stress stimulus, the HPA axis indirectly causes an increase in both cortisol and DHEA (dehydroepiandrosterone) concentrations. Increased secretion of DHEA has been observed in adults under acute stress and in individuals who have experienced traumatic events.

The adaptogenic power of Ashwagandha: the key to resilience

The main anti-stress effect of Ashwagandha lies in its adaptogenic properties. Adaptogens are substances that help the body maintain homeostasis (internal balance) in the face of adversity. They nonspecifically increase resistance to a wide range of stressors and normalize bodily functions regardless of the direction of pathological deviation.

Thus,Ashwagandha does not act as a simple stimulant or sedative, but rather as a regulator. A ^study1 reported that a standardized extract of Withania somnifera root (combined with Panax ginseng in one of the studies mentioned in the review) alleviated a range of disorders induced by chronic stress. This included hyperglycaemia, glucose intolerance, elevated plasma corticosterone levels (equivalent to cortisol in rodents), increased incidence of gastric ulcers, sexual dysfunction, cognitive deficits, immunosuppression and mental depression. The research also examined the adaptogenic activity of a novel aqueous extract of Withania somnifera roots (without withanolides) in rats and found that it exhibited significant anti-stress effects, including improved swimming endurance and reduced adrenal weight, without causing any adverse effects. This suggests that Ashwagandha helps the body cope more effectively with stress and mitigate its negative effects.

Anxiolytic (anti-anxiety) effects: calming the mind

In addition to its adaptogenic properties, Ashwagandha also exhibits significant anxiolytic effects, i.e. the ability to suppress anxiety. A ^study1 mentions that Ashwagandha supplementation statistically significantly reduced scores on the HAM-A (Hamilton Anxiety Rating Scale) and to a slightly lesser extent on the DASS-21 (Depression, Anxiety and Stress Scale). Concurrently, reductions in morning cortisol and DHEA-S (dehydroepiandrosterone sulfate) levels were observed.

The mechanism of these effects is complex. Ashwagandha is thought to affect various neurotransmitter systems in the brain, including the GABAergic system, which has a dampening effect on the nervous system and contributes to relaxation. Ashwagandha's anxiolytic effects are also associated with its anti-inflammatory and antioxidant properties^.1 It is known that under conditions of stress, depression and anxiety, inflammatory and oxidative processes in the body are increased. Ashwagandha inhibits these processes by acting on different mechanisms simultaneously and is responsible for improving mood in people with depression.

Neuroprotective and sedative effects promoting stress management

^Studies1 generally mention the neuroprotective and sedative effects of Ashwagandha as part of its health-promoting activities. Although the direct link of these effects to stress is not discussed in detail in the study extract provided, it can be assumed that the protection of nerve cells from damage (which may result from chronic stress and oxidative damage) and the mild sedative effects may indirectly contribute to better stress management. For example, improved sleep quality, which may be supported by sedative effects, is crucial for the recovery of the body and the reduction of stress perception.

Other relevant mechanisms mentioned in the study

The anti-stress action of Ashwagandha is multifaceted and interferes with various physiological processes. As already mentioned, its anti-inflammatory and antioxidant effects play an important role. Chronic stress is often associated with systemic inflammation and increased production of cell-damaging free radicals. Ashwagandha helps to dampen these negative processes. Furthermore, ^studies1 have reported its immunomodulatory properties. Since stress can significantly weaken the immune system and make us more susceptible to infections, Ashwagandha's ability to support immune function is another valuable benefit in managing stress.

Conclusion.

Ashwagandha represents a fascinating natural remedy with a comprehensive stress-relieving action. Its power lies not in simply suppressing symptoms, but in supporting the body's natural ability to adapt to adverse conditions and maintain internal balance. With its adaptogenic, anxiolytic, anti-inflammatory, antioxidant and immunomodulatory properties, Ashwagandha offers multifaceted support for those seeking relief from stress and its negative effects^.1 Although the results of studies are promising, it is always important to remember that dietary supplements should not replace a varied diet and healthy lifestyle. It is advisable to consult a doctor or qualified professional before taking Ashwagandha, especially if you are suffering from a medical condition or taking medication.

Source:

• 1) ZANDA, K., et al. (2023). Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Nutrients, 15(10), 2259.