What is Ashwagandha?

Ashwagandha is a medicinal herb used in traditional Indian medicine (Ayurveda) and traditional African medicine. It is also known as Withania somnifera and is used to reduce stress, increase energy, improve concentration and strengthen the immune system. In addition, it has been studied for its potential benefits for mental health, sexual health and blood sugar control.

Ashwagandha has been used in traditional Indian medicine (Ayurveda) for thousands of years and has been mentioned in ancient medical texts. It is believed that the medicinal properties of Ashwagandha were discovered empirically over time by observing its effects on people's health and well-being. In recent decades, Ashwagandha has been the subject of numerous scientific studies to assess its potential health benefits. These studies have demonstrated a variety of therapeutic properties, including antioxidant, anti-inflammatory, anti-anxiety, anti-depressant and immune system health benefits. Although research on Ashwagandha is ongoing, there is evidence to support its efficacy in various aspects of health.

What is Ayurveda medicine?

Ayurvedic medicine has its roots in India, where it has been practised for thousands of years. The term "Ayurveda" comes from Sanskrit and means "science of life". Ayurvedic medicine is believed to have originated in the Indian subcontinent sometime between 3000 and 5000 years ago. Ayurvedic medical knowledge and practices were passed down from generation to generation through ancient texts such as the Vedas and other Hindu holy books. Ayurvedic medicine is still an integral part of everyday life in India and in some other parts of Asia, and has gained popularity in other parts of the world in recent years.

Ayurvedic medicine is recognised by the Indian government and there is a Ministry of Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homeopathy (AYUSH). which is responsible for promoting and regulating these alternative medicinal traditions. This Ministry aims to integrate these traditional practices with modern medicine, promote research in these areas and regulate the training of professionals in Ayurvedic medicine, yoga, naturopathy, unani, siddha and homeopathy.

What are the active ingredients of Ashwagandha?

Ashwagandha (Withania somnifera) contains a variety of active ingredients that have been studied for their potential health benefits. Some of the most important bioactive compounds in ashwagandha include:

1. Withanolides: These are steroid compounds present in Ashwagandha that are believed to have antioxidant, anti-inflammatory and adaptogenic properties.

1. Alkaloids: Ashwagandha contains various alkaloids, such as somniferin, amphoterin, isopelletierine, etc., which may contribute to its pharmacological effects.

1. Steroid lactones: These compounds are believed to be associated with the adaptogenic and anti-stress properties of Ashwagandha. These are just some of the bioactive compounds present in Ashwagandha, but are thought to be responsible for its therapeutic effects. Scientific research continues to study the mechanisms of action and benefits for potential health benefits.

What are the benefits of Ashwagandha in sport?

Ashwagandha is an herb that has been traditionally used in Ayurvedic medicine, and has now become popular in the world of sport and fitness for a number of reasons:

1. Stress reduction: Ashwagandha is known for its adaptogenic properties, which means it can help reduce stress and anxiety levels. This is beneficial for athletes as chronic stress can negatively affect performance and recovery.

1. Improved performance: Some studies suggest that Ashwagandha can increase endurance, muscle strength and physical work capacity, making it an attractive supplement for athletes looking to improve their performance.

1. Reduction of inflammation: Ashwagandha has been shown to have anti-inflammatory properties, which may help reduce pain and inflammation associated with intense exercise, which in turn may speed recovery.

1. Hormone health support: Ashwagandha has been linked to improving testosterone levels and balancing stress-related hormones, which can be beneficial for muscle growth and recovery. However, it is important to note that while ashwagandha may be beneficial for some people, it is always advisable to consult with a health professional before incorporating any supplement into your sports or exercise routine.

What is the recommended dosage of Ashwagandha?

The recommended dosage of Ashwagandha may vary depending on the product and the form of presentation (capsules, liquid extract, powder, etc.). However, common dosages typically range from 300-600 milligrams per day.

It is important to note that the appropriate dose may vary for each persondepending on factors such as weight, age, health status and reason for taking the supplement. It is essential to follow the manufacturer's instructions or your doctor's recommendations to determine the most appropriate dosage for you.

In addition, it is important to note that ashwagandha can interact with certain medications, so it is always advisable to consult a doctor. For example, Ashwagandha can lower blood sugar, so special care should be taken in diabetic patients using medication to control their disease. The same applies to patients with high blood pressure, as it can lower blood pressure.

Ashwagandha is an adaptogen which can be taken at any time of the daydepending on individual needs and preferences. Some people prefer to take it in the morning to help reduce stress and increase energy during the day, while others choose to take it in the evening to take advantage of its supposedly relaxing effects and promote sleep.

To ensure that an ashwagandha supplement is of high quality, it is important to consider the following aspects:

1. Certification: Look for products that are certified by independent organisations or that meet recognised quality standards, such as organic certification, good manufacturing practices (GMP) or third-party certification.

1. Origin and purity: Make sure the supplement comes from a reliable source and is free of contaminants or unwanted additives. High-quality ashwagandha generally comes from pure roots and contains no unnecessary ingredients.

1. Concentration of withanolides: Withanolides are bioactive compounds present in ashwagandha that are thought to be responsible for many of its beneficial effects. Look for products that specify the withanolide content on the label and offer a standardised concentration.

1. Manufacturer's reputation: Choose products from companies that have a good reputation in the supplement industry, are transparent about their manufacturing practices and provide detailed information about their products.

In conclusion, Ashwagandha is a medicinal plant whose origin is in India (Ayurvedic medicine), and thanks to a Ministry of India (AYUSH), research is being carried out into its properties and benefits. Sports is one of the areas of great interest in the use of Ashwagandha, as it can reduce stress, increase energy, improve concentration and strengthen the immune system.

Dr. Alberto Sacristán