Ashwagandha, adaptogenic plant, is used by Ayurvedic medicine to help the body adapt to stress, promote sleep, improve focus and enhance well-being. This makes it particularly appealing to families navigating busy schedules, academic pressures and work-life, learns Iga Motylska.
Plant superheroes
Adaptogens are herbal substances that help the body and brain respond effectively to stress, maintain the balance of cortisol production and other stress hormones to help alleviate symptoms of anxiety, explains Maria De Ascencao, Head of Natroceutics Partners. In more scientific terms, “Adaptogens interact with the hypothalamic-pituitary-adrenal axis, which initiates the body’s stress response and is important in keeping our bodies in balance,” she adds.
Ashwagandha, commonly called Indian ginseng or winter cherry, contains bioactive compounds, including alkaloids, withanolides and adaptogenic saponins within its roots and leaves. These withanolides are similar to the active ingredient in medication used to treat anxiety and depression. “When I studied Ayurveda, I learned that Ashwagandha has been used in Ayurvedic medicine for thousands of years to promote vitality and longevity,” adds Patricia Taylor, herbalist, Ayurvedic Practitioner and owner of Life Retreat, a wellness studio at Lourensford Wine Estate.
The science speaks
Medical research (see sources) shows that Ashwagandha’s health benefits include:
Energy and stamina by improving energy levels, combating fatigue and enhancing physical and mental performance.
Brainpower and cognitive function by improving memory, focus and cognitive function.
Better sleep quality, without causing daytime drowsiness.
The Immune system functions to reduce the risk of infections.
There are misconceptions about Ashwagandha that it may cause weight gain. This is only true through its potential to reduce stress, improve overall health and result in a healthier appetite, says De Ascencao. Some people claim it makes them emotionless, which is untrue, she says, rather it helps us to manage our emotional reaction to stressful situations better.
Impact on ADHD symptoms
Ashwagandha doesn’t eliminate ADHD, nor is it a replacement for ADHD medication; however, it can help with symptoms. It also alleviates symptoms of anxiety, depression and insomnia in children.
“It’s an excellent supplement for brain health. I gave an Ashwagandha supplement to my one son on an ongoing basis when his school wanted to put him on Ritalin. I was adamant to try a natural solution and it worked extremely well for him,” says Taylor. “It may assist in managing symptoms of ADHD by reducing hyperactivity, improving focus and promoting calmness,” she adds.
“Ashwagandha increases levels of dopamine and norepinephrine in the brain and central nervous system, which are lower in individuals with ADHD. This also reduces inflammation in the brain, which reduces symptoms of inattention and hyperactivity, while helping to manage impulse control,” advises De Ascencao.
Mix it up
Ashwagandha is found in various forms, including powders, tablets, capsules, gummies, extracts and syrups, making it easy to integrate into your family’s wellness routine. While Ashwagandha powder may have an earthy, slightly bitter taste, there are simple ways to make it more palatable
especially for children.
- Mix the powder into coffee, smoothies, homemade juices, yoghurt bowls, oats or cereal.
- Mask the taste by adding a little honey or fruit.
- Get creative by baking Ashwagandha cookies, muffins or health bars.
Dose
Always choose high-quality Ashwagandha products from reputable sources that are certified by The South African Health Products Regulatory Authority (SAHPRA).
Follow dosage label instructions as advised by a healthcare professional. “Start with half the recommended dose for 7-10 days and gradually increase it to the full dose, especially when taking it for the first time” advises Taylor.
Adults: from 250mg to 500mg of Ashwagandha per day, divided into two or three doses. “Ashwagandha helps to regulate hormones and improve reproductive health in women,” says Taylor. “In men, it supports testosterone levels, enhances fertility and improves sexual function,” continues Taylor. Consult your family doctor before giving any medication or supplement to your children to determine the dose (100mg-200mg per day).
Natroceutics exclusively uses a Shoden® formulation of Ashwagandha, which is a high-potency extract from the roots and also the leaves of the plant. Each Natroceutics Ashwagandha capsule contains 120mg of Ashwagandha with the full spectrum (35%) of withanolide glycosides. This higher potency of the bio-active component is the highest concentration available on the market, making it effective even at low doses “Shoden® at 35% withanolide Glycocides has been clinically found to reduce feelings of depression, anxiety and stress by 21%; increase in restorative sleep by 42%; and increase testosterone levels in men by 14.7%,” says De Ascencao.
Side effects
“Always consult a healthcare professional before taking supplements or medication, especially if you have preexisting health conditions or are taking medication,” says Taylor. “I suggest that pregnant or breastfeeding women; patients with autoimmune diseases, thyroid imbalances, diabetes and high blood pressure avoid it,” says Taylor. At higher doses, Ashwagandha may have some side effects: - Digestive issues: upset stomach, diarrhoea or vomiting
- Drowsiness: feeling drowsy, hence avoid taking it before driving or operating machinery
- Drug interactions: with certain medications
Sources: Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of an extract of Withania somnifera (Ashwagandha) on chronic stress in human participants. Altern Ther Health Med, 18(4), 44-54.
Andari, R., et al. (2017). Effectiveness of Withania somnifera root extract in adults with chronic anxiety: A double-blind, randomized, placebo-controlled clinical trial. J Altern Complement Med, 23(3), 243-249.
Lopresti, A. L., et al. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Altern Ther Health Med, 25(8), 49-58.
Wankhede, S., et al. (2015). Examining the effects of a standardized extract of Withania somnifera (Ashwagandha) on reducing stress, anxiety, and improving sleep quality. Indian J Psychol Med, 37(3), 361-367.
Kumar, R., et al. (2017). Efficacy of standardized Withania somnifera extract on cognitive function in adults with mild cognitive impairment: A double blind randomized, placebo-controlled study. J Clin Exp Neuropsychol, 39(7), 706-718.
Saeed, M., et al. (2012). Randomized, double-blind, placebo-controlled trial of Ashwagandha root extract on attention in healthy adults. Altern Ther Health Med, 18(4), 55-60.
Rawal, S., et al. (2011). Adaptogenic effect of Withania somnifera Dunal on immunity: a comparative study with Ashwagandha (root) extract and whole plant powder in experimental animals. Pharm Biol, 49(3), 296-301.
