Ashwagandha (Withania Somnifera) has been used in Ayurvedic medicine for thousands of years. Several studies have shown that supplements with its extracts can help to relieve perceived levels of stress as well as the stress hormone cortisol. Studies such as these have earned it the moniker of being called an adaptogen, which means that it is a compound that can help the body to both adapt and resist stress.
Ashwagandha and frailty
This prospective randomized, placebo-controlled study sought to investigate the adaptogen-related properties of Ashwagandha to counteracting frailty, which is a clinically recognized syndrome that makes those affected by it to be more vulnerable to falls, disability, hospitalization, and even death. According to the researchers, supplementation was found to help reduce frailty and improve quality of life, sleep, cognition, and walking speed among older adults.
Frailty was assessed with a series of questions asking for information regarding chronic disorders and diseases, as well as physical health. Cognitive function was assessed using the mini-mental state exam to assess memory, attention, and language skills. Two other questionnaires, the 12-item short-form survey were used to assess quality of life, and the Pittsburg sleep quality index was used to assess sleep quality.
Walking speed is a key indicator of frailty in older adults, and a slower walking speed is associated with a number of negative health outcomes including increased risk of falls and decreased survival rates. Walking speed was assessed with six-minute walking tests. The results showed that participants in the treatment group who were supplemented with 600 mg of ashwagandha for 8 weeks experienced improvements in their walking distance in six minutes increasing by 19.3%.
Other anti-aging benefits of ashwagandha
Our organs gradually deteriorate and become dysfunctional with age, and this includes muscle deterioration which can reach the point of sarcopenic age-related muscle weakness and atrophy. However, studies have shown that ashwagandha supplements can help to improve muscle strength and mass.
Researchers from one study concluded that “Ashwagandha extract supplementation was safe and effective in enhancing physical performance and strengthening muscle mass and could be a potential candidate for treating sarcopenia.”
Another study involving middle-aged and older overweight adults showed that ashwagandha supplements helped to increase testosterone levels which could help to explain muscle growth. Ashwagandha also helps to counteract oxidative stress and inflammation which are drivers of aging and contribute to muscle loss.
Additionally, by reducing the levels of oxidative stress and inflammation, which are two of the hallmarks of aging, ashwagandha supplementation may also, as an additional anti-aging benefit, help to counteract age-related brain health deterioration.
In a cohort of elderly adults, ashwagandha supplementation was shown to help improve sleep, mental alertness, and quality of life, all of which may be related to improving brain function. Another study showed its supplementation to help improve sleep, stress levels, memory, focus, and psychological well-being in a group of young to middle-aged adults. Additionally, ashwagandha has been shown to help enhance general memory in those with mild cognitive impairment, suggesting that it can help to counteract brain aging.
Other research suggests that ashwagandha can help boost cardiovascular health, alleviate depression, relieve stress, boost energy, enhance concentration, increase antioxidant levels, reduce blood sugar levels, as well as to induce apoptosis and prevent the growth of new cancer cells by making the cancer cells less resistant to apoptosis.
When taken together all of the research indicates that ashwagandha contributes to the slowing of age-related brain and muscle decline, making it a potential anti-aging agent. KSM-66 ashwagandha is said to be the purest form of its root extract, meaning that it might be the most potent form.
For those considering taking supplements
Most people tolerate ashwagandha well, however, those who are breastfeeding and pregnant should avoid it; and those with autoimmune disease, lupus, rheumatoid arthritis, Type 1 diabetes, and those taking medications for thyroid disease should use caution when taking ashwagandha.
Regarding doses, although some studies use 600 mg, and it may be enough to have an anti-aging effect for most people, keep in mind that it is always best to consult with your primary healthcare providers before trying any new supplements.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth
https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional
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https://www.medrxiv.org/content/10.1101/2024.10.15.24315515v1.full
