What are the real benefits of Ashwagandha powder?

Ashwagandha powder is a plant qualified as adaptogen. According to Nikolaï LAZAREV (Russian pharmacologist), an adaptogenic plant is “ a pharmacological substance capable of inducing in an organism a state of non-specific increased resistance making it possible to counterbalance stress signals and adapt to exceptional effort”. Thus, the Adaptogenic properties of Ashwagandha allow the body to adapt more easily to stressful situations (family environment, intense sport, stress at work, etc.).

Advice from the dietician-nutritionist:

• Start at 1 g per day then gradually increase to 5 g per day, or 1 teaspoon per day.
• Use Ashwagandha powder breakfast to make the most of its benefits.
• Integrate the powder into the following preparations to make it easier to take: smoothies, juice, drink, water, compote.

One study analyzed the potential effects of Ashwagandha on muscle strength and recovery. She reported that the Ashwagandha supplementation was associated with significant increases in muscle mass and strength. The study also suggests that it may be useful as an accompaniment to a resistance training program such as bodybuilding. Indeed, to induce an increase in muscle strength and muscle volume, it is essential to practice a sporting activity.

Additionally, a study analyzed the effects of Ashwagandha on VO2max, which is the maximum amount of oxygen that the body can use per unit of time. She concluded that the ashwagandha supplementation could improve VO2max in athletes and non-athletes. In this context, Ashwagandha allows the body to better use oxygen, optimally supplying the muscles with oxygen. Therefore, this results in improved performance.

The only downside is that the mechanisms of action are still unclear at present, but studies are underway to justify its benefits.

Advice from the dietician-nutritionist:

• Test tolerance to Ashwagandha in the homemade energy drink by starting with 1 g of powder in the first session. Gradually increase up to 5 g if Ashwagandha is well tolerated.
• Combine Ashwagandha in the exercise drink with a carbohydrate food with a very high GI (glycemic index) such as honey or syrup, in order to provide the nutrients necessary for the body during exercise. Don't forget a pinch of salt in the drink.
• Integrate Ashwagandha into preparations such as pancakes, energy balls, or even porridge.

Ashwagandha is a plant composed of numerous active molecules called withanolides. These molecules, and particularly glycowithanolides, have been the subject of studies to determine their impact on oxidative stress. The latter is an imbalance between the body's pro-oxidant and antioxidant molecules which can have consequences on the body (acceleration of cell aging, cardiovascular diseases, cancers, etc.). Thus, the study showed that glycowithanolides improved the levels of antioxidant enzymes in certain brain areas (frontal cortex and striatum). In this way, Ashwagandha helps support antioxidant enzymes to fight oxidative stress.

Advice from the dietician-nutritionist:

• Start at 1 g per day then gradually increase to 5 g per day, or 1 teaspoon per day.
• Add spices and aromatics to dishes to promote antioxidant intake (turmeric, oregano, garlic, curry).
• Consume colored fruits and vegetables throughout the day because they are rich in antioxidants.

Ashwagandha helps limit the consequences linked to stress such as hair loss or impaired hair growth. Moreover, it helps limit the appearance of white hair thanks to its antioxidant properties. Indeed, oxidative stress promotes the acceleration of the aging process of cells in the body, and consequently the graying of hair. The antioxidant molecules of Ashwagandha therefore fight against oxidative stress, and thus limit the consequences of this phenomenon on hair cells. In addition, Ashwagandha promotes better blood circulation when used in powder form in a shampoo.

How to use it ?

• Orally : Start at 1 g of ashwagandha powder per day, then gradually increase to 5 g, or 1 teaspoon per day. It is recommended to consume it with smoothies, juices, water or compote to make it easier to take.
• By hair application : Ashwagandha can be used in the form of shampoo or mask. To do this, it is possible to add 5 g of Ashwagandha powder to your usual shampoos and masks, or to make homemade shampoo and mask recipes based on Ashwagandha powder (guide to how to take care of your hair with Ashwagandha?).

A meta-analysis of 5 studies with a total of 400 participants made it possible to evaluate the potential effects of Ashwagandha on the sleep overall. The results showed that this herb had a small but significant effect on overall sleep, improving mental alertness upon waking and anxiety. So, Ashwagandha could improve certain sleep disruptors such as stress or anxiety, thanks to its calming properties, and indirectly improve sleep. Indeed, no somnogenic active ingredient has yet been identified in Ashwagandha root. It is therefore not possible for the moment to conclude on a direct and assured positive effect of Ashwagandha on sleep, especially since disturbed sleep can depend on many factors other than stress or stress. anxiety.

However, a promising study in elderly people (65-80 years old) concluded that Ashwagandha led to an improvement in quality of life, quality of sleep and mental alertness. These criteria were self-assessed by the elderly participants themselves during the entire 12-week study. So, Ashwagandha could still provide benefits for sleep in certain people.

Advice from the dietician-nutritionist:

• Start with 5 g of Ashwagandha powder per day at breakfast if you want to consume Ashwagandha.
• Integrate the powder into the following preparations to make it easier to take: smoothies, juice, drink, water, compote.
• Choose plants that have already proven effective in improving the quality of sleep (Valerian, Passionflower, Hawthorn, etc.) given that the mechanisms of action of Ashwagandha are still very unclear.

Ashwagandha is used by Ayurvedic medicine to combat certain infertility factors.. This phenomenon is actually linked to several causes (hormonal, mechanical, sperm abnormalities, etc.). The beneficial effects induced by oral intake of Ashwagandha roots on the quality of sperm in infertile men were therefore studied.

Studies have shown that oral consumption of Ashwagandha would have a beneficial impact on oxidative stress, and more particularly by canceling lipid peroxidation and protein carbonylation, which are mechanisms induced by pro-oxidant molecules. Oxidative stress can therefore have a detrimental impact on sperm quality by destroying a large part of the lipids and proteins of spermatozoa. Indeed, it has been estimated that lipid peroxidation can cause the destruction of nearly 60% of lipids. Ashwagandha would therefore limit this destruction of the lipids present in the sperm membrane..

Furthermore, it was found that the plant helped to improve the number and motility of sperm, but also to regulate the levels of reproductive hormones. However, the molecular mechanisms of action remain unclear to date. So, there are possibilities for Ashwagandha to have a beneficial effect, but it is not considered a miracle herb against this phenomenon. Indeed, the latter depends on many factors and Ashwagandha cannot fight infertility alone.

Advice from the dietician-nutritionist:

• Get advice from your doctor to see which solution is best for you.
• Start at 1 g per day then gradually increase to 5 g per day, or 1 teaspoon. Indeed, to benefit from some of its benefits, a study shows that Ashwagandha powder can have effects between 3 and 6 g per day, and this, consumed for several months.
• Integrate the powder into the following preparations to make it easier to take: smoothies, juice, drink, water, compote.

Ayurveda has long used Ashwagandha to improve memory and cognition (the process by which a person gains awareness of events and objects in their environment). A pilot study was therefore carried out to evaluate the effects of Ashwagandha on 50 adults with mild cognitive impairment. She concluded that Ashwagandha may be effective in improving immediate and general memory in people with mild cognitive impairment, as well as improving executive function, attention and speed of information processing.

Advice from the dietician-nutritionist:

• Start at 1 g per day then gradually increase to 5 g per day, or 1 teaspoon.
• Consume Ashwagandha powder at breakfast to make it easier to take and optimize its adaptogenic benefits.

It is often read on online sales sites that Ashwagandha is a plant rich in fiber. Indeed, it is rich in fiber according to its nutritional values ​​per 100 g of Ashwagandha (32.3 g of fiber). However, the recommendations recommend not exceeding 5 g of Ashwagandha powder per day in order to avoid potential side effects due to an overdose (drowsiness, digestive disorders). In this context, Ashwagandha only provides 1.61 g of fiber per day, which is equivalent to less than 5% of the RDA (Recommended Daily Allowance) if we follow the recommendations for a normal fiber diet from ANSES (National Agency for Food, Environmental and Occupational Health Safety). So, Ashwagandha can be considered supportive of fiber RDAs, but it is not considered a fiber-rich food.

• It is better to to increase the doses gradually in order not to sufferside effects unpleasant such as the risk of drowsiness and digestive pain.

• It is not recommended to consume Ashwagandha during pregnancy.

• It is contraindicated to consume Ashwagandha only in cases of allergies to Solanaceae andhyperthyroidism.

• It is recommended to seek the advice of a doctor if taking any drugs (and especially antidepressants), in order to limit any drug interactions.