Derived from the roots of the Withania Somnifera plant, this adaptogen is a popular ingredient in our supplements and there's a lot of buzz about it in conversations about holistic health and wellness.
So what's the lowdown on ashwagandha? Let's take a look...
What is ashwagandha?
Let's first understand what ashwagandha is. This herb, native to East Asia and North Africa, has been used for centuries in Ayurvedic medicine. It's revered for its ability to promote balance and resilience in the face of stress, be they physical, emotional, or environmental.
For our brain, ashwagandha is thought to help our noggin in a variety of ways, from cognitive function, improving mood and sleep and reducing stress. It also may protect against neurodegeneration by reducing oxidative stress and inflammation, which are linked to conditions like Alzheimer's and Parkinson's.
Can ashwagandha help reduce stress and anxiety?
One of the most frequent claims about ashwagandha is its ability to reduce stress and anxiety. Numerous studies suggest that ashwagandha can lower cortisol levels- the hormone that spikes during stressful situations. Elevated cortisol can contribute to cognitive decline, mood swings, and even memory issues. By managing cortisol, ashwagandha might help protect our brain health, enabling clearer thinking and enhanced focus.
Research also indicates that ashwagandha may enhance cognitive function. A study showed that participants who took ashwagandha showed improvements in attention, information processing, and task performance. This is especially relevant for us as we juggle multiple responsibilities in our lives, from work to family to personal aspirations.
Can ashwagandha restore rest and quality sleep?
Quality sleep is important for brain health, as it allows our minds to repair and rejuvenate. Many of us struggle with sleep disruptions, often caused by stress or anxiety. Here, ashwagandha can be particularly beneficial.
Ashwagandha has shown positive benefits in research for its calming properties, and help with better sleep may help us achieve more restful sleep, thereby supporting our overall cognitive function.
It’s also worth noting that ashwagandha may help to reduce insomnia symptoms. That's because it can help us wind down, relax, and make it easier to fall asleep and importantly, stay asleep.
When we sleep better, our brain consolidates memories and processes information, ultimately enhancing our cognitive abilities.
What neuroprotective properties does it offer?
Recent and emerging research has begun to suggest that ashwagandha may offer neuroprotective benefits. Some animal studies indicate that ashwagandha can promote the growth of dendrites, which are the structures that facilitate communication between brain cells. This growth could potentially enhance our learning and memory capabilities.
It's important to note that more research and human studies are needed but these findings point to the possibility that ashwagandha might play a role in maintaining brain health as we age.
The herb is also rich in antioxidants which combat oxidative stress, an imbalance that can lead to neurodegenerative diseases. Ashwagandha may help safeguard our brain cells and support long-term cognitive health as a result of regular consumption.
How much should you take?
So how much should you take to see benefits for your brain health? Standardised extracts are commonly used in studies, with dosages ranging from 300 to 600 mg per day.
If you are looking to incorporate ashwagandha into our supplementation routine, it’s crucial to choose high-quality products that contain the right concentrations of active compounds and don't bulk out with fillers.
Noggin's PAUSE supplement includes ashwagandha as part of a comprehensive formula designed to support brain health and emotional balance and helps to cultivate a sense of calm to reduce stress and anxiety, too.
Are there any side effects to consider?
As with any supplement, consulting with your GP before starting ashwagandha is advisable, especially if we are pregnant, nursing, or taking medication is important.
Ashwagandha is generally well-tolerated, but some individuals may experience digestive upset, headaches, or allergic reactions and everyone is different and tolerates supplements differently so listening to your body is important.
So, does Ashwagandha deserve the hype?
Yes, evidence suggests that it does hold genuine promise for our brain and whole health. From its ability to reduce stress, improve cognitive function, promote restful sleep, and potentially offer neuroprotective benefits, ashwagandha is a great addition to our supplementation routine.
Incorporating ashwagandha as part of our routine - particularly in formulations like Noggin's PAUSE - could help to cognitive vitality and emotional resilience. Combining it with a balanced lifestyle is important for the best results, too.
