Ashwagandha

How You May Benefit:

Enhance memory
Provide brain neurotransmitters like choline to help enhance memory and focus
Promote stamina
Increase endurance via stress- and fatigue-reducing chemicals called "withanines"
Reduce muscle soreness
Relax muscles without causing sluggishness
Control pain
Simulate painkilling chemicals within the body and reduce pain without causing sluggishness

Overview

Ashwagandha is a broadly useful herb that may help control stress during exercise by relaxing muscles, reducing pain, and maintaining energy reserves, without the peaks and valleys of stimulant herbs like ephedra.

The Full Story

Usage

Amount: Often sold in capsules, ashwagandha is taken at a dosage of one to two grams of whole herb standardized for two to seven milligrams of "withanolides." It can also be taken as a tea by boiling the roots for 15 minutes and taking 3 cups (750 ml) daily. Tincture or fluid extracts of two to four milliliters three times per day can also be used.

Timing: Ashwagandha should be taken with meals for optimal absorption.

Any athlete looking for that edge would do well to consider ashwagandha. Backed by Western science and a long history of real-life use in India, this herb shows great potential for athletes and anyone who wants to maintain health. Ashwagandha may help reduce stress hormones produced during exercise, improve oxygen consumption, improve fatty acid use, reduce blood sugar depletion, and control build-up of lactic acid.

Safety Information

Safety:

Ashwagandha has a long history of use in India and is safe to take at normal doses on a daily basis for extended periods of time. No significant side effects have been reported with ashwagandha. However, the presence of nightshade-family alkaloids suggests that large doses should be avoided.

Some researchers claim that large amounts can cause abortion, and the herb should be avoided during pregnancy.

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Anabalgan, K., et al., "Antiinflammatory Activity of Withania somnifera," Indian J Exp Biol 19 (1981) : 245-9.

Bone, K., Clinical Applications of Ayurvedic and Chinese Herbs (Phytotherapy Press, Queensland, Australia, 1996) 137-41.

Bhattacharya, S.K., et al., "Antioxidant Activity of Glycowithanolides from Withania somnifera," Indian J Exp Biol 35.3 (1997) : 236-9.

Devi, P.U., "Withania somnifera Dunal (Ashwagandha): Potential Plant Source of a Promising Drug for Cancer Chemotherapy and Radiosensitization," Indian J Exp Biol 34.10 (1996) : 927-32.

Duke, J.A. CRC Handbook of Medicinal Herbs (CRC Press, Boca Raton, FL, 1985) 514-5.

Grandhi, A., et al., "A Comparative Pharmacological Investigation of Ashwagandha and Ginseng," J Ethnopharmacol 44.3 (1994) : 131-5.

Wagner, H., et al., "Plant Adaptogens," Phytomed 1 (1994) : 63-76.

Xiaoguang, C., et al., "Cancer Chemopreventive and Therapeutic Activities of Red Ginseng," J Ethnopharmacol 60.1 (1998) : 71-8.

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